Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community

HOLIDAY TRAINING FOR THOSE AWAY/NOT ABLE TO MAKE IT

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Here is a  training plan for the holidays if you can’t make it.  If you own an erg, please do a 45 minute session instead on December 21, 23, 30, January 2.  If you are a novice and own an erg, adjust all sessions to 30 minutes each, please.

NOTE:  None of these sessions, be they at the club, or the workouts below, are mandatory.  However, for the sake of our own program-wide success and for the sake of you making the crews you want to make, know that your competition will have the same options for training and many will take those opportunities to maintain the gains and even improve.  Often as coaches, we’re asked to push athletes harder, but at times like this during holiday breaks, initiative and the will to succeed has to come from within.  Miles Make Champions, and the more miles you do, the better your chances.

NOTE #2:  Those doing training at Leander can also use this.  If you aren’t scheduled at Leander on a particular day, then feel free to do the workout that is slotted in on the day.  Just don’t do two in one day!

MONDAY, DECEMBER 21:  45 minute brisk run.  Mark your starting point and your ending point and try to go further next time you do it.   ERG ALTERNATE:  45′ pyramid:  3’@18-20-22-24-22-20-18-20-22-24-22-20-18-20-22.  Focus on POWER PER STROKE

TUESDAY DECEMBER 22:  45 minute stair run at Cherokee if you are local.  OR three sets of “The 300”, which you will find under Athlete Resources elsewhere in this blog.

WEDNESDAY, DECEMBER 23:  45 minutes of cross training (swimming, biking if the weather holds, X-country skiing if you are in a place where you can do that, running).  ERG ALTERNATE:  45′ castle:  3’@18-20-22-20-22-24-22-24-26-24-22-20-22-20-18.  Focus on POWER PER STROKE

THURSDAY, DECEMBER 24:  OFF

FRIDAY, DECEMBER 25:  OFF

SATURDAY, DECEMBER 26:  Land Fun (which you will find in the November 20th blog entry).

SUNDAY, DECEMBER 27: OFF

MONDAY, DECEMBER 28:  45 minute run.  Try to go further than you did on December 21!!

TUESDAY, DECEMBER 29:  3 x “The 300” Circuit, located under Athlete Resources.

WEDNESDAY, DECEMBER 30:  45 minutes of cross training (swimming, biking if the weather holds, X-country skiing if you are in a place where you can do that, running).  ERG ALTERNATE:  Hour of Power!!!  1’@18, 19, 20, 21, 22, 23, 24, 25, 26, 25, 24, 23, 22, 21, 20, 19, 18, 19, 20, etc until you’ve done an hour.  Focus on POWER PER STROKE

THURSDAY, DECEMBER 31:  OFF

FRIDAY, JANUARY 1:  OFF.

SATURDAY, JANUARY 2:  Land Fun Circuit + 20 x 75 metre wind sprints with 15 seconds off in between.  ERG ALTERNATE:  6 x :30 on, :45 off followed by 6 x :45 on, 1:00 off.  Rest 5:00 and repeat.  NOTES:  This is an excellent prep for the Indoor competition on January 16th.  Also, the “ON” should be all out as hard as you can.

SUNDAY, JANUARY 3:  OFF

MONDAY, JANUARY 4:  6:30am at Westdale to resume school!

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