Westdale Rowing Community

Information for the Westdale Rowing Community

Update: Training Week of February 21st

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We are Tuesday,Wednesday, and Friday this week.


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


  • 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


  • 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

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