Here is the training plan for this week.Mo

Monday

• 3 min@23 1 min@26 repeat 10 times
• 15 minutes stretch and flexibility

Tuesday

4-3-2-1-2-3-4 pyramid 4@23 3@24 2@26 1@28 1 min rest between each

Wednesday

• Yohanna’s Choice

Thursday

• 10 minutes X 6 3min rest – 23 SPM to 25 SPM varied rates

Friday

8 X 1K

• 24SPM for 1st two

• 26SPM for next two

• 28SPM for next two

• 26SPM for next two

Still working onn5he training plan.

Tomorrow is Halloween so wear your best outfits to practice. Also come prepared with interesting facts about Halloween such as the origins of the day and where did pumpkin carving start.

As detailed in my previous post we are training on Tuesday, Wednesday and Friday this week.

Tuesday:

• 3 x 3000 metres – SPM is 22 23 24 3 minutes rest

Wednesday:

• Yohanna’s Surprise!

Friday:

• 4 x 15 minutes – SPM 22 23 23 22 4 minutes rest

Quick post while I am working on the training plan this week.

Please pay attention to our training dates this week.

We are training on Tuesday, Wednesday, and Friday this week, Monday and Thursday are NOT training days.

We’ll see you on Tuesday.

Please read as there is slight change to our plans for this week. There will not be a practice on Friday. There are various events occuring at the school and many of you are not available to practice.

Don’t forget to register with Concept 2 and record your meters.

Here is the training schedule:

Tuesday:

• 10 minute warmup

• 1-2-3-4-5-6-5-4-3-2-1 minutes with 2 minutes rest in between

• SPM is 26 for the 1 and 2 mins

• SPM is 24 for the 3 and 4 minutes

• SPM is 22 for the 5 and 6 minutes

Wednesday:

• 4 x 4K 4 mins rest

• SPM is 22 23 24 23

Thursday:

• 6 x 10 minutes 3 min rest

• SPM 22 for first 5 minutes 24 for second 5 minutes

This is going to be our first full week of training with the plan to go Monday to Friday. Please pay attention to the blog just in case we are short a teach rep.

Seniors and novices can come out to all practices. It is entirely up to you how may days you come out. I will publish the traing schedule tomorrow. This blog is just logistical points

For practices we need to start right at 2:45 and get a good warm up done. This means a little less standing around and a little bit more stretching and erg warm up. We need to get focused on long rows on the ergs and the more time we spend getting going cuts into your training.

I have set up a team page on the Concept 2 website. The team name is Westdale Rowing Community 2022/2023.

The URL to access is at: https://log.concept2.com/log

I would like everyone to create an account and join this team. Each of you need to record your daily erg meters and post them to the team page. If you want to get technical you can download the Concept2 ErgData app to your phone and link it to the erg you are using. Then you can upload the training session.

At the end of the year a prize will be given to the top 3 men and the top 3 women with the top person overall getting a bonus prize.

The prizes should be a secondary consideration to the goal of recording your meters and being able to track your progress through the indoor season.

See you tomorrow.

Novices are strongly encouraged to come out and start participating in practices.

We are scheduled to practice Tuesday Wednesday and Thursday this week at our regular 2:45 pm time. Friday is optional currently but if there is sufficient interest we’ll add it to our plan.

Please start your warmup and be prepared to erg.

Hello Rowers, the following forms need to be filled. You can give me a hard copy signed or you can send me a signed copy to myounes@hwdsb.on.ca and I can print them. I will bring a hard copy with me on Monday. And please read Mike’s message below, don’t skip it. thank you . Ms. Younes