Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community

APRIL 24-30 BOATINGS

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Last week of April, folks! Seniors have been on the water for more than a month and are very close to being HALFWAY THROUGH THE SPRING ON-WATER SEASON, believe it or not!!

The most important event this week is the CHILI COOK-OFF on WEDNESDAY NIGHT! Please ensure that all tasks have been done, whether it be ticket sales and collection of money, wine, rower set up, etc. A lot of people have put a LOT of work into this event and we want to take the pressure off Brock and Dina in not having to “Remind & Chase”!! There will be no PM row on Wednesday due to the Cookoff!

For rowing, experienced rowers, especially seniors, have been doing a lot of distance and now it’s time for the novices to move out of the Learn To Row phase and actually start accumulating some mileage. You can expect to be rowing all crew for set time pieces and starting to ramp up the mileage. We are now expecting MINIMUM 2 full loops of the course every morning. If we can get more, great. Two loops would be: Club to Carol’s Point to the slip to Carol’s Point to the the slip to the club. This is how we get into racing mode, which for a small group heading to Buffalo, starts on May 7th, and for the rest, starts on Mothers Day (May 14th) in St. Catharines!! We are hoping to start weekly time trials this week and we will all be included in these in some form or another. This is a set session of 4 approximately 1700 metre races consecutively and timed.

You have been pretty decent this season, but keep in mind that texting me about being ill the evening before a row does no good. I’m either asleep or soon going to be. I will likely ignore it if so inclined. If you text me late afternoon, there may be a chance to make a switch, but not guaranteed. You guys can try to make a switch amongst yourselves with someone who isn’t scheduled. If there is an option to go to a smaller boat, we can do it but some will remain back to erg. We will try to get a spare the following morning from another school, but if unsuccessful, that crew will erg.

SCHEDULE
*FYI: so the seniors don’t panic, I have listed 4x and 2x rows as what categories they are. I HAVE NOT NAMED CREWS YET!!!*
**FYI #2: I have also not named the Jr Mid 8+, a possible version of which will row on Saturday morning**
***FYI #3: Two “primary crews” only have one row this week–the Jr 4+ and the Jr Mid 8+. They will be given two rows next week.***

MONDAY 5:10AM (PETE)
WORKOUT: 10Km. 6 x 30 Power Strokes with half boat rowing. Singles use bungee cords. Remainder of the row 22-24spm steady state.
FOCUS: Feeling the speed and power either when bungee comes off or when whole crew rows.
(WITH MIKE) 1X (Own): Victoria
(WITH MIKE) 1X: (Own) Lauren
(WITH PETE) SR 4X: (Astra) (S) Erin, (3) Kat, (2) Susan, (B) Meegan
(WITH PETE) JR MID 4+: (Miller) (COX) Shayda, (S) Becca, (3) Maddy, (2) Sequoia, (B) Serena
(WITH PETE) JR LIGHT 4+ (Chester) (COX) Molly, (S) Julia, (3) Gillian, (2) Zaiga, (B) Kate M
(WITH PETE) JR MEN 2X: (Cherwinski) (S) Ethan, (B) Alex

MONDAY 4PM (TOM)
WORKOUT & FOCUS: Same as AM.
1X: (Roche or High Maintenance) Kat
JR 4X: (Love) (S) Charlotte, (3) Ciara, (2) Maura, (B) Kate B
JR 2X: (Cherwinski) (S) Susan, (B) Kat **NOTE: Seat change
TUB: Ben

TUESDAY 5:10AM (TOM)
WORKOUT: 12km. PYRAMID: 2′ Changes 22-24-26-28-26-24-22 continuous
FOCUS: Sharp rate changes, sustaining the rate by finding rhythm and staying with it.
ALL CREWS WITH TOM
SR 4X: (Astra) (S) Erin, (3) Vic, (2) Meegan, (B) Sadie
1x (own): Lauren
JR 4+ (Miller) (CX) Ella, (S) Becca, (3) Maddy, (2) Fiora, (B) Sequoia

TUESDAY 4PM (TOM)
WORKOUT & FOCUS: Same as AM
SR 2X: (Justice) (S) Ethan, (B) Alex
2X: (Cherwinski) (S) Kate B, (B) Sarah
TUB: Ben

WEDNESDAY 5:10AM (TOM)
WORKOUT: 12Km total. Either 4 x 1750 time trial. Or 10 x 3’on @ 26/3’off @ 22
FOCUS: Creating speed with rate
(WITH MIKE) 1X: Lauren
(WITH TOM) 1X: Sarah
(WITH MIKE) SR 4X: (Astra) (S) Erin, (3) Vic, (2) Kat, (B) Sadie
(WITH TOM) SR 2X: (Cherwinski) (S) Susan, (B) Meegan
(WITH TOM) JR MID 4+: (Miller) (CX) Molly, (S) Becca, (3) Maddy, (2) Sequoia, (B) Serena
(WITH TOM) 8+ (Morreale) (CX) Meaghan, (S) Julia, (7) Charlotte, (6) Zaiga, (5) Fiora, (4) Gillian, (3) Ciara, (2) Kate B, (B) Maura

WEDNESDAY PM: NO ROW–CHILI COOKOFF

THURSDAY 5:10AM (TOM)
WORKOUT: 12KmCastle: 1:30 rate changes @ 22-24-26-24-26-28-26-28-30-28-26-24-26-24-22-24-22. 10′ paddle and repeat. Coxies and bow people, this one is for you to run and be all over it!
FOCUS: Coxwains MUST follow this workout–coach will be watching like a hawk and grading you!
(WITH MIKE) 1X (own): Lauren
(WITH TOM) 1X (own): Sarah
(WITH TOM) SR 2X: (Justice) (S) Meegan, (B) Kat
JR 2X: (Cherwinski) (S) Ethan, (B) Alex
(WITH MIKE) SR MID 4+: (Miller) (CX) Kenzie, (S) Erin, (3) Susan, (2) Becca, (B) Sadie
(WITH TOM) 8+: (Morreale) (CX) Molly, (S) ?????????, (7) Maddy, (6) Sequoia, (5) Fiora, (4) Charlotte, (3) Ciara, (2) Kate B, (B) Maura

THURSDAY 4PM (PETE)
WORKOUT & FOCUS: Same as AM
1X (own): Victoria
2X: (Justice) (S) Maura, (B) Meegan
2X: (Cherwinski) (S) Ethan, (B) Alex
TUB: Ben

FRIDAY 5:10AM (PETE)
WORKOUT: 12Km Steady State @ 24spm
FOCUS: Maintaining quality through fatigue
(WITH MIKE) 1X: (own) Lauren
(WITH PETE) 1X: (own) Victoria
(WITH PETE) 1X: (Roche) Sarah
(WITH PETE) 2X: (Cherwinski) (S) Ethan, (B) Alex
(WITH PETE) 2X: (Justice) (S) Erin, (B) Sadie

FRIDAY 4PM (PETE)
WORKOUT: Same as AM
JR 2X: (S) Ethan, (B) Alex
JR 2X: Ciara, Charlotte
Sr 2x: Susan, Kat
TUB: Ben

SATURDAY 5:10AM (TOM)
WORKOUT: Intro to race starts
FOCUS: Building rate and speed as one powerful unit, not individuality
(WITH TOM) 1X: (own) Lauren
(WITH TOM) 1X: (own) Vic
(WITH TOM) 1X: (Roche) Sarah
(WITH TOM) JR MID 8+: (Morreale) (COX) Ella, (S) Becca, (7) Maddy, (6) Sequoia, (5) Serena, (4) Fiora, (3) Gillian, (2) Zaiga, (B) Kate M
(WITH MIKE) (Miller) SR 4+: (Cox) Kenzie Sadie, Meegan, Susan, Erin

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