Westdale Rowing Community

Information for the Westdale Rowing Community

Update to Training Week of October 17th

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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:


  • 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


  • 4 x 4K 4 mins rest
  • SPM is 22 23 24 23


  • 6 x 10 minutes 3 min rest
  • SPM 22 for first 5 minutes 24 for second 5 minutes

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