I’m crunching numbers for the outdoor season. If you have any friends that are considering rowing then please get them to come out to practice.

We could use two more novice women and a novice coxie. This would help us be able to boat a good combination of crews.

We are 4 days this week.  Monday, Tuesday, Wednesday, and Thursday.  No practice on Friday.

The days to being on the water are ticking by and it won’t be long before your breathing that morning air.   In the meantime we are indoors on the erg preparing.

Monday

7 x 6 minutes rest 1 minute.   SPM 23,24,25,26,25,25,24 Cat 3 to 4

Tuesday

4 x 10 minutes rest 1 minute SPM 24 to 26 your choice Cat 4

Wednesday

1 m 2m 3m 4 m 5m 4m 3m 2m 1m x 2 – rest 30 seconds SPM 25 Cat 3 to 4

Thursday

Team Thursday Competition

We are Tuesday,Wednesday, and Friday this week.

Tuesday

• 6 x 5 minutes 1 minute rest SPM 23,24,25,26,25,24,23
• CAT 4

Wednesday

• 4 x 10 minutes 2 minutes rest SPM 24-25

• on a minute cycle drop 500 split by 5 seconds then back to normal

• CAT 4

Friday

• need 6 volunteers preferrably novice to do a functional movement screening

• no erging for the ones doing FMS
• otherwise, 12 x 2 minutes rest 30 seconds SPM 26 CAT 4

Everyone that is committing to the outdoor season needs to send an email to headcoach@westdalerowing.com.

I need to be able to get an idea as to what training plan will need to be in place and what our numbers will be. We have almost a 50/50 split of experienced and novices which will mean different training plans for each.

If you have any friends that are interested then please bring them out to practice.

For any of the experienced athletes from last year that we have not seen yet, please consider coming out. We are down to one coxie and we’ll need two most days. Also will need a novice coxie. So if you can interest anyone than bring them out.

The next few weeks are going to start to be hectic. We are weeks away from being on the water not months. There is a lot to go over between now and the end of March.

Also be prepared that there a few mandatory meetings that will be done in the next week or two.

One is the mandatory rowing safety video. We’ll dedicate a practice to this which means no erging that day,

Second is the mandatory swim test. Anyone with current Bronze Medallion certification is exempt. Provide a photo of you certificate.

This test must be done for you to get on the water. So please do not miss it when it is scheduled.

Practices this week are Monday,Tuesday,Wednesday and Friday.  No Thursday practice.

Monday

• 2 x  30 minutes 3 minutes rest

• SPM varies every minute 22 23 24 25 26 27 and back down
• cat 5

Tuesday

• 3 x 20 minutes rest 2 minutes

• SPM 24 -25

• cat 4

Wednesday

• 15 x 2 minutes 15 sec rest

• SPM 25

• cat 3

Friday

• 10 x 4 minutes

• SPM first 4 mins 24 second 4 mins 26 repeat

• cat 3

Hello rowers,

As you know, I am no longer at Westdale, and sadly will not be seeing you folks at practice any longer. (Sorry about the unceremonious goodbye, everything happened very last minute!)

It was a pleasure to meet all of you, and I wish you the best of luck for the on water season! You’re in good hands!

Ms. Duncan

We are starting our practices again on Monday. It is important that we get back to regular practices. There are about 8 weeks to us being on the water and we have a lot of preparation to do.

It will be 3 days this week. Monday Wednesday Friday

Monday

• 6 x 10 minutes cat IV rest 2 minutes SPM 22 23 24 25 24 23

Wednesday

• 2 x 30 minutes 4 minutes rest SPM 22 to 24

Friday

12 x 3 minutes 30 seconds rest SPM 23 23 23 24 24 24 25 25 25 26 26 26