Westdale Rowing Community

Information for the Westdale Rowing Community

Tag Archives: tank


by Leave a comment

Dressing for the Weather, Clothing “Swag” Orders, and a Note from Coach Tom!

Dear Rowers,

Three things (and I’ll save the best for last):

1) Please dress appropriately for the weather and bring an extra change of workout clothes every day. This will help ensure that you are ready for both on-water AND off-water practices (you need those runners & those layers!), and will ensure that you’ve got something to change into if your boat capsizes. This is very important as we want you all to be healthy and safe. Hypothermia (or even generally being cold) isn’t fun – let’s do everything we can to avoid the cold weather risks.

2) Clothing “Swag” Order deadlines have been extended until tomorrow (Tuesday, April 21st) morning’s practice. I will also collect final forms tomorrow afternoon at the PM practice. We’re lucky to have been given the one-day extension, so if you didn’t have a chance to place your order today, then please ensure you’re ready with your order form & payment by tomorrow. If you need to print off an order form, you can find one here: Westdale Rowing Apparel 2015 (Order Forms)

3) Coach Tom has a message for everyone, so please see below for his post 🙂 
_______________________________________________________________

The other day in my introduction, I shared with you the quote that means the most to me in rowing:  “What the mind believes, the body will deliver”. There are a couple of stories that I’d like to share with you.

In 2007 while I was coaching at Christchurch Girls High School in New Zealand, a 14-year old girl showed up to training.  I knew Grace because I coached her sister and I had Grace pencilled in as a potential coxswain.  At the time, she was under 5 feet tall and weighed 49kg (108 pounds).  Grace insisted that she wanted to row, and as was our policy, she was not denied the opportunity to try.  At a December erg test, Grace pulled 7:59 on her 2K test.  That is not a misprint.  Adjusted, that is an erg score of about 6:35.  Not bad for a 14-year old!!!!  I’ve posted a picture of Grace below at our January 2008 training camp at Lake Rotoiti.  It’s one of my favourite pictures.  She rowed 14km that day and had the biggest grin I’ve ever seen after it!

Picture

Grace went on that season to stroke the U15 4+ of girls not much bigger than she was, to a bronze medal in the biggest event of the program at the NZ Secondary Schools Championships of 64 crews.  She then put on a growth spurt and represented her country at the 2011 Junior World Champs, winning a bronze medal.  She is currently a junior in the University of Washington Women Huskies Varsity 8+.  To this day, that erg test, and what this kid accomplished in that season, is the most amazing thing in rowing that I’ve ever seen.

A close second, and a great example of “What the mind believes, the body will deliver” is again, a Kiwi-themed story.  Below is a picture of the gold medal winning double from New Zealand at the 2012 Olympics in London.  Joe Sullivan and Nathan Cohen overcame a significant size difference, not to mention a deficit in the final 500 metres, to make a stunning run home to the finish and take the gold medal.

558320_348328231911418_1880014544_n

What do these stories tell us?  I think they tell us that heart and an absolute will to get the job done, are tools that are as essential as anything else…maybe even the MOST important tools you can have.  We never want to limit our potential based on what we THINK is a limitation.  The common belief in our sport is that “Tall will Beat Small”, and that does happen too.  But no matter who you are: tall, small, novice or experienced, I encourage you to open up your mind to the possibilities of what you can achieve and GO FOR IT LIKE NEVER BEFORE!  It’s a great attitude to have in a boat….and one that will allow you and your crew to aim for new heights every time out.

One final thought.  I encourage and challenge all of you to do something to make your crew better.  Improving YOUR erg scores gives you a faster boat.  Improving YOUR flexibility gives you a longer stroke.  Making technical improvements to YOUR stroke pattern limits the drag on boat speed.  YOU are responsible for YOUR speed on the water.

Tom
______________________________________________________________

Cheers,
Alessandra


by Leave a comment

Training Plan, Clothing Orders, and Chili Cookoff Fundraising Tally

Dear Westdale Rowers,

First off, CONGRATULATIONS to ALL of you for a fantastic job during your first week on the water (yes, we’ve only been on the water for a week, and we’re already ahead of where we were this time last year!). I’m proud to say that Westdale is one of the few schools that has not yet capsized, and that all our crews have been picking up the on-water rowing technique quickly.

Now that we’ve had a chance to settle into the swing of things, there are a few important things to note:

1) Launch Times & On-Dock Rules
Athletes are expected to arrive at 5:15am, set up the coach boats/oars, check their crew boats on the stretchers (this is mandatory), attach your lights, sign-out in the WSS log book, and then be ON the docks by 5:30am. Crews should be pushing off no later than 5:35am. For the Men’s Team, I’ll be timing your crews. If you need more time, then you should discuss an earlier arrival time with your crew. Launch time is 5:30am.

Please remember that running on the docks is not permitted. Crews are allowed 1 min 30 seconds on the docks (an absolute maximum of 2 minutes), so please be efficient and work with your crew to get on and off as quickly as possible without running (it IS possible). The reason for this time limit is to prepare you for regattas, where officials will limit your dock time, and to ensure a smooth flow of boat launchings at LBC. No crew wants to wait around while another crew sits for five minutes on the dock and prevents others from launching. Let’s try hard to meet these time limits – I’m confident that all of our WSS crews can do this, so let’s do it. Excellence is a habit, and it starts with what you repeatedly do on a daily basis at your own club.

2) Chili Cookoff Fundraising Tally
I’m happy to announce that our Chili Cookoff Fundraiser has raised a WHOPPING grand total of $5136 in profits. This is an HUGE accomplishment, as it is $1397 higher than last year, and the funds can be used to purchase new ergs, cox boxes, and much needed rowing equipment upgrades. A BIG thank-you to all of the parents involved (especially our coordinators, Brock & Dina), and to all of you – the athletes – for assisting in running the event so smoothly. We couldn’t have done it without your volunteering and ticket selling. We really appreciate it!!!

3) Clothing Orders
A friendly reminder that athletes interested in purchasing “swag” orders (i.e.: for optional rowing clothes/crew kit items), your order forms and money are due tomorrow at practice (AM or PM). Order forms can be found here: Westdale Rowing Apparel 2015 (Order Forms)

Please print them & return them during Monday’s practice if you’d like to receive your swag before our first regatta (this is the date by which Regatta Sport needs our order numbers). Feel free to contact Alessandra if you have any troubles with the deadline or have any questions about the orders

4) Training Plan (This Week & Monthly Plan Update)
The finalized monthly training plan will be posted later this week, but this week’s training plan can be found below. You can expect poor wind conditions this week during both AM and PM practices, so please remember that you should be bringing running shoes & appropriate clothing to every practice in case of a dryland training day.

Trying to carry a boat in the wind, it's like...

Trying to carry a boat in the wind, it’s like…

We’re already ahead in terms of “number of days on-water” in comparison to where we were last year, but we still have a lot to accomplish despite this advantage. Improvements can be made during dryland workouts too, so just remember that every day between now and CSSRAs is important – regardless of the wind conditions that greet us. You can make a difference by committing to each practice. This is our opportunity to really push ourselves as a team and work hard to reach our goals, both on-water and off. You know what you want, both personally and as a crew. Let’s work for that.

*This week’s boating lineups (i.e.: crew members) for the Sr. Women’s 8+ training days can be found here. 

Monday:
Water – (FOCUS=POSTURE): Warmup; C6 Row 60min; 2x6k r20; add C1 8x(10-10-10) (1/2 boat takes 10 hard strokes, other 1/2 takes 10 hard, all take 10 hard together) *low rates
Dryland Backup – Men on tank/weights first half of practice (60min), Women on run & stairs (60min); then switch.

Tuesday:
WATER – (FOCUS=SHIFTING RATES TOGETHER) Warmup; C4 row 90min; 2x”Bridge-Blockhouse-Lifts” (BBL), rates 18/20/22; 20/22/24 (rates “lift” at bridge and blockhouse; start in Valley each time).
Dryland Backup – 60min LDR followed by “House of Pain” using track near LBC.

Wednesday:
Water – (FOCUS = DISTANCE & HAND LEVELS) Warmup; C6 row 70min; 12-15k, steady state; add trip of (10-10-10) on square
Dryland Backup – Ergs (2km) & Core & Run

Thursday:
Water – (FOCUS=ACCELERATING TOGETHER ON THE DRIVE) Warmup; C2 row (2x8min; 22/26spm); C6 Tech Row
Dryland Backup – fartlek runs + 7 sets of stairs at highlevel bridge; stretching & core

Friday:
Water – (FOCUS=BODY SWING & SHIFTING TOGETHER) Warmup; C5 row 70′; 2xBridgeBlockhouse-Slip Pyramid (BBSP) (rates 18/20/22/24 both times; change rates at bridge, blockhouse, and entrance to slip)
Dryland Backup – 300 & 40′ run

Saturday:
Water – Intro to Race Day -Skills (Turning, Backing, Start Sequencing, Technical Row)
Dryland Backup – 45min run; Core Circuit 1; Flexibility Session

5) Men’s Team Boating Schedule for Primary/Secondary Boats *2x from Mike’s crews will join as required:
Monday AM – Sr. M4x, Sr. LWT M2x, Jr. LWT M2x (L/H)
Monday PM – Jr. LWT M2x (W/J), Erik 1x, Jocelyn 1x,
Tuesday AM – Sr. M4x, Sr. LWT M2x, Jr. LWT M2x (L/H)
Tuesday PM – Jr. LWT M2x (W/J), Erik 1x, Luke 1x, Jocelyn 1x,
Wednesday AM – Sr. M4x, Sr. LWT M2x, Jr. LWT M2x (L/H)
Wednesday PM – Jr. LWT M2x (W/J), Erik 1x, Jocelyn 1x,
Thursday AM – Sr. M4x, Sr. LWT M2x, Jr. LWT M2x (L/H)
Thursday PM – Jr. LWT M2x (W/J), Erik 1x, Luke 1x, Jocelyn 1x,
Friday AM – Luke 1x, Erik 1x, Sr. LWT M2x
Friday PM – Jr. LWT M4+, Erik 1x, Luke 1x, Jocelyn 1x
Saturday 5:45AM – Luke 1x, Erik 1x, Sr. M2x, Sr. LWT M4+
Saturday 9:30AM – Jr. LWT M2x (W/J)
Sunday 5:45AM – Sr. M2x
Sunday 9:30AM – TBD as required

Crew boats are as follows (a reminder):
Sr. M4x = Luke, Max, Kieran, Erik
Sr. LWT M2x = JJ, Cooper
Jr. LWT M2x (L/H) = Lucas, Harrison
Jr. LWT M2x (W/J) = Will, James
Jr. LWT 4+ = Arnaud (coxswain), Lucas, Harrison, James, Will
Sr. LWT 4+ = Arnaud (coxswain), Lucas, Harrison, Cooper, JJ
Sr. M2x = Kieran, Max
Singles = Erik 1x; Luke 1x; Jocelyn 1x

*If availabilities change, then this schedule will be ammended. I’ll explain the schedule in person tomorrow morning, so if you’re uncertain about something, then please ask me questions and I can explain it all at practice.

See you all in 5.5 hours,
Alessandra


by Leave a comment

Friday AM – Instructions for Men & Women’s Teams

Hello Westdale Rowers!

The time has come to move our practices down to Leander Boat Club, finally! OUTDOOR SEASON IS UPON US!

in awe of being at boat club

Practice will begin at 5:30am sharp at Leander Boat Club, and the following athletes must attend:
-ALL of the men’s team
-ONLY women from the Sr. Women’s 8+, Sr. Women’s 2x, and Jr. Women’s Midweight 8+ (to determine your crew, see Mike’s post on crews).

Your RCA registration must be completed before tomorrow morning’s practice. Outdoor fees are also due by tomorrow morning. If you haven’t registered yet, then please do so on the RCA registration website. For instructions & a link to the website, please see Mike’s post on RCA registration. Rowing fees are $275 for HS rowers (LBC fee + WSS fee); $205 for coxswains (LBC fee only); and $70 for club athletes (WSS fee, LBC fees paid directly to club).

WHAT TO EXPECT:

Men’s Team – Arrive at 5:30am. Come prepared in layered workout clothes (enough to stay warm outside), and bring 7/16ths wrenches. You will be doing final rigging adjustments (the Sr. LWT 4+ must rig the new Hudson 4+ that just arrived), a practice coach-boat setup for new athletes, and a running/stairs workout followed by an important team meeting.

Women’s Team – Arrive at 5:30am. Come prepared in layered workout clothes (enough to stay warm outside), and bring 7/16ths wrenches. You’ll be rigging the rental 8+, then meeting with Mike so that he can explain the crew selection & time trials process (the crews listed are not final until he’s done seat racing/etc., so he will explain how he’s running the selection), and then you’ll have an opportunity to do a running workout.

BOTH TEAMS – If the other schools are on-water, then we will have an opportunity to conduct part of our workout indoors on the tank. We are not going on-water tomorrow because we need to have all boats fully rigged & set before our first outing, which includes our rental boats and some equipment upgrades on the boats we’re currently using.

OH NO, I’M NEW, WHAT DO I WEAR?!?!?!:

Layer up. Any/all of the following would be a solid choice:
-long spandex tights (insulated with fleece lining is even better for warmth, or use long underwear)
-warm smartwool socks, or similar
-running shoes
-long-sleeve, spandex (or close-fitting) exercise top made of dryfit material or something that wicks away sweat so you stay warm
-fleece vest or jacket lining
-waterproof, wind-proof jacket (nothing too heavy – something you could easily run/move around in)
-winter headband (to cover ears/forehead) or a toque/insulating hat
-mitts/gloves (trust me, you want these for tomorrow or your fingers will freeze in the wind & rain!)

layers

We want to avoid hypothermia and all those other lovely cold-weather hazards, so please take note of the weather (13*C, thunderstorms/rain, high winds) and dress accordingly.

See you all at Leander Boat Club tomorrow at 5:30am sharp.

Cheers,
Alessandra


by Leave a comment

March Break Training! :D

IT’S MARCH BREAK!!!! OH. EM. GEE.

excited

Now that you’ve had a weekend to get over the adrenaline rush (and potential fangirling) of being free from school for a whole entire week, we thought it’d be super fun to post a wicked awesome list of workouts you should totally do 😉

…but seriously. These workouts will help you maintain your aerobic base & general fitness required for when we come back and complete erg testing (#lolwut). Yes. Erg testing upon return.

To our credit, we’re giving you lots of workout options so that you can manage this training with your schedule/location(s). If you’ve already spoken to me about attending a rowing-specific training camp (e.g.: SCRC/BrockU March-Break Training Camp), then please just keep me posted on your progress & be sure to train smart (no injuries).

Now that we feel all warm & fuzzy inside, here’s the workout plan (including an overview for tomorrow’s supervised practice at LBC):
_______________________
MARCH BREAK TRAINING:

Monday, March 16th – 6am @LBC (Leander Boat Club)
All athletes should arrive at 6am for a 2hr practice at Leander Boat Club (6-8am). We will rotate through ergs, tank, and core, with a strong emphasis on tank-work. This will be your only supervised practice this week, so please attend. It will give us a chance to check-in and ensure you’re set for the rest of the week with the unsupervised training.

Tuesday, March 17th: *ST. PATRICK‘S DAY*
Option 1: warmup; 40min erg castles (Cat 6 = 6km split + 14s); 1×300 circuit; stretching (at least 10min)
Option 2: 60min steady-state run OR 90min cross-country skiing; stretching (at least 10min)
Option 3: >4hrs alpine skiing (as an alpine skier I’m sad to report that it’s just not as good of a workout as cross-country, so you need to get more hours in); stretching (10min at least)

Wednesday, March 18th:
Option 1: warmup; 3x12min ski ladders (22/24/26/28/30/32 -> should be Cat 4) with 8min rest in between; stretching (10min at least)
Option 2: 30min run + 5 stair runs (total of about 45-60min) OR 60min cross-country skiing; stretching (at least 10min)
Option 3: 3hrs alpine skiing PLUS home circuit (jump squat pyramid 25/50/75/50/25; 3×20 pushups; 3×20 crunches; 3×10 glute contractions each leg (this is the physio exercise we normally do)); stretching (at least 10min)

Thursday, March 19th:
Option 1: 20min run; 300 circuit (1.5m rest between sets); stretching
Option 2: 20min erg (5min castles @22/24spm, CAT 5 pace – 6km split + 8s); 300 circuit (1.5m rest between sets); stretching
Option 3: 90min cross-country ski OR 4hrs alpine skiing; stretching

Friday, March 20th:
Option 1: dynamic warmup; 2x30min erg with 3min rest in between (Cat 6 pace = 6km split +14s); stretching (at least 10min)
Option 2: 60min run (or 10-12km distance) OR 90min cross country ski; stretching
Option 3: alpine-ski your butt off for at least 5hrs

Saturday March 21st/Sunday March 22nd: OFF
_______________________

…that’s it, folks!

See you all tomorrow morning @6am at Leander Boat Club,
Alessandra


by Leave a comment

Chili Cookoff Parent’s Meeting, March Break Training, and Welland Tank Session

Dear Athletes & Parents,

Three quick notes in this post:

1) Parent’s Meeting – Thursday, March 26th @7pm in the WSS Library

Mark your calendars: Thursday, April 16th will be the night of Westdale Rowing’s Infamous Chili Cookoff! PREPARE YOUR CROCKPOTS. GET READY FOR A SHOWDOWN. EMPTY STOMACHS WILL BE FILLED. The winner is still to be determined…

The parent’s meeting on Thursday March 26th at 7pm in the WSS library will address the Chili Cookoff (which has been organized by the Parent Reps), as well as important outdoor rowing information (fees, waivers, regatta dates, safety requirements, practice schedule/training requirements at LBC).

2) March Break Training – Monday, March 16th from 6-8am @LBC

There will be one official “At LBC” practice held over March break this year. The team practice will run on Monday, March 16th, from 6-8am at Leander Boat Club. The rest of the week will be comprised of workouts that athletes can complete at home on their own time – these workouts will be posted to this blog. If athletes would like additional assistance with technical development on the erg or on the tank aside from Monday’s practice, then they should contact Alessandra with their availability & the name of a partner that would join in the practice (there must be at least 2 athletes for an extra practice to be held).

3) Welland Tank Session – Sunday, March 29th from 12-3pm @WIFC

We will be holding a mandatory tank session for ALL outdoor rowers on the Men’s & Women’s Teams. The tank session is booked for Sunday, March 29th, and will run from 12-3pm at the Welland International Flatwater Centre (WIFC). Plan to be there for the entire session, as we will be rotating athletes through the tank & the gym (for information on the facilities available, click here). Directions can be found here, but will also be posted closer to the session date.

See you all tomorrow for the coach-swap,
Alessandra


by Leave a comment

Training (Monday-Friday)

Dear Westdale Rowers,

Big congratulations for your solid efforts this weekend 🙂 You all pushed yourselves to your limits as a team, and we’ve had a lot of crew successes as a result. New records were also set by numerous teams, and trophies for first-place crew finishes were acquired by the Jr. LWT Women, Jr. Women, Sr. LWT Women, Sr. Women, and Sr. Men. WAY TO GO WESTDALE!

This week we’ll be moving into on-water preparation as the indoor season winds down for its final week before the outdoor training begins (though yes, the first few weeks of “outdoor” will likely be “indoor” due to weather). Here’s the schedule:

*PLEASE NOTE: YOUR CLOCKS SHOULD “SPRING FORWARD” ONE HOUR – ALL PRACTICES ARE AT WESTDALE THIS WEEK*

Monday
Men – Team meeting; 10min warmup run + dynamic stretching; ergs (it’s a surprise); cooldown & debrief
Women – 10min warmup run; 60min weights; cooldown & debrief

Tuesday
ALL – Crew Selection Discussion (whole team)
Men – 10min warmup run; 40min weights; cooldown & debrief
Women – 5min warmup; 3x20min ergs/core/run; cooldown & debrief

Wednesday
Men – 10min warmup (suicides & core) + dynamic stretching; LDR Erg + 300 circuit; cooldown & debrief (March Break & tank review)
Women – 10min warmup run; 60min weights; cooldown & debrief

Thursday *coach swap*
Men – 10min warmup run; weights; cooldown & debrief
Women – Team challenge exercise (it’s a surprise!); erg challenge (swap in partners); cooldown & debrief

Friday
ALL – Team relay + surprise + March Break training overview

…sorry for posting this so late. Shockingly, your coaches have lives outside of volunteer coaching and we get a bit behind too… I know… weird, right?

See you all in the morning 🙂
Alessandra


by Leave a comment

Training Feb. 17th-21st

Dear Westdale Rowers:

First and foremost, if you plan to race at the Ontario Indoor Rowing Champs (the biggest indoor race that we participate in), then:

Men’s Team – contact Alessandra Gage to confirm. She will be sending in the full list of athletes for the Men’s Team.
Women’s Team – contact Mike Roche, as per his request in his most recent blog post here.

Training Schedule (Locations & Practices):

Tuesday (6:30am @WSS)
Men – Fartlek Run (20min for warmup); Weights (60min); stretching & debrief (Ontario Indoors + Mac 2×4 Relay Sign Up)
Women – 20min erg ladders at 6km pace + 6seconds (4min @22spm, 4min @24spm, 4min @26spm, 4min @24spm, 4min @22spm – 5min rest); 2omin Gadjanski Stair Circuit; 20min core

Wednesday (6:30am @WSS)
Men – Warmup; 3x12min @28/30/32spm (6km pace + 2seconds) + 8min active rest; Cooldown & Stretching
Women – Fartlek Run (20min for warmup); Weights (60min); stretching & debrief with Mike

Thursday (6:30am @WSS)
Men – Gadjanski Stair Circuit Warmup (x1); Weights (60min); Stretching & Debrief
Women – Warmup; 3x12min @28/30/32spm (6km pace + 2 seconds) + 8min active rest; Cooldown & Stretching (if more people, circulate with core & run)

Friday (6:30am @WSS)
Men – Warmup; 2x20min Erg Ladders @6km pace + 6seconds (4min shifts at 22/24/26/24/22spm) + 5min rest; Cooldown & stretching
Women – Gadjanski Stair Circuit Warmup (x1); Weights (60min); Stretching & Debrief

Saturday (10am-12noon @LBC (Leander Boat Club))
Whole Team – Erg/Tank/Core/Weights

Men’s Team: Your weight-adjusted 6km and 2km racing scores will be posted to this blog tomorrow. I will also hand out the 2km weight adjusted rankings. These scores will be based on your most recent 2km times (i.e.: the last 2km you pulled). For most of you this will be your LBC Indoors score, or the score you pulled last week on Friday at practice.

See you all in the morning,
Alessandra


by Leave a comment

Family Day – OPTIONAL practice @LBC 8-10am (parents welcome)

Hi Westdale Rowers,

We hope you’ve been enjoying your long weekends.

Tomorrow is Family Day, so the LBC practice (running from 8-10am, a sleep in) is optional. In keeping with the Family Day spirit, your parents are welcome to join the practice if they’d like to see how rowing works and/or if they want to try it for a workout. We’ll be doing a full mixture of ergs, core, weights, and tank depending on numbers.

Summary:
-Practice runs tomorrow from 8-10am at LBC
-Practice is optional due to Family Day
-Parents are welcome to join

Happy (belated) V-day & (early) Family Day,
Alessandra


by Leave a comment

Welcome Back! Practices This Week & Next

Dear Westdale Rowers,

CONGRATULATIONS! YOU’RE DONE YOUR EXAMS!
Welcome Back

YOU ALL SURVIVED!

you survived

…Now it’s time to get your booties back to practice to prep for CIRCs.

Back to Practice

WELCOME BACK! 😀

Practices this week & next week are as follows:

Wednesday, Jan. 28th:
9-11am @ Leander Boat Club
Men – Race Prep & 500m pieces (4x500m @6km split +3″ 1st/4th, @2km split 2nd/3rd; R:2min)
Women – Tank, Core, Cardio
*If you need a carpool, please contact me (Alessandra) and I will assist in finding you a ride (we realize many parents are unable to drive those hours)

Thursday, Jan. 29th:
9-11am @ Leander Boat Club
Men – Tank, Core, Cardio
Women – Race Prep & 500m pieces
*Again, if you need a carpool, please contact me (Alessandra)

Friday, Jan. 30th:
6:30-8am @ Westdale Secondary School
ALL – Race Review on Erg; Race Planning (Mental Prep) & CIRCs Requirements (Waivers, etc.); Core; Run & Circuit

Saturday, Jan. 31st: OFF (sleep! relax! do nothing!)

Sunday, Feb. 1st: 
CIRCs (CANADIAN CHAMPIONSHIPS) in Mississauga (here’s the info)

Monday, Feb. 2nd: 
6am-7:45am @ Leander Boat Club *THIS IS NEW*
Men – 60min: Warmup + Recovery Erg (2x20min @ 6km split + 13″; R:3min), 45min Tank & Core
Women – 60min: Warmup + Tank & Weight Circuit #1; 45min Recovery Erg Rotation

Tuesday, Feb. 3rd: 
6:30-8am @ Westdale Secondary School
Men – Warmup; 40min Weight Circuit #1; Lunge/Squat Circuit; Stretching
Women – Warmup; Erg (2x20min @6km split + 13′; R:3min); Core & Cooldown

Wednesday, Feb. 4th: 
6:30-8am @ Westdale Secondary School
Men – Warmup; 3x18min Erg @ 6km split + 8″; R:3min; Physio Core & Stretching
Women – Warmup; 40min Weight Circuit #2; Lunge/Squat Circuit; Stretching

Thursday, Feb. 5th: 
6:30-8am @ Westdale Secondary School
Men – Warmup; 40min Weight Circuit #2; 25min fartlek runs (yes, this is their proper name)
Women – Warmup; 3x18min Erg @ 6km split + 8″; R:3min; Physio Core & Stretching

Friday, Feb. 6th: 
6:30-8am @ Westdale Secondary School
ALL – 10min warmup; 30min Rotation Short Relay (Erg/Squats/Core); 30min team run with stairs; 20min Core & Stretching

Saturday, Feb. 7th: 
LEANDER INDOOR ROWING CHAMPIONSHIPS (CITY CHAMPS) *Info to be posted later

If you have any questions, comments, or concerns, please contact your primary coach.

See you all tomorrow morning & enjoy the slight sleep in!

Cheers,
Alessandra


by Leave a comment

Parents Meeting & Training (Jan 5-10th)

Dear Parents & Athletes,

We hope you’ve all had a great holiday break, and happy new year!

Monday will mark this year’s beginning of rowing practices at Westdale Secondary School. Please ensure that you arrive on time at 6:30am. Men will be doing a team meeting & erg session, and the women will be doing a weights and cardio circuit.

PARENTS:

An important meeting for ALL rowing parents (***parents of returning athletes and new athletes***) will be held this Wednesday, January 7th, at 7pm in the WSS Library (2nd floor of the school). Please ensure that at least one parent or guardian is in attendance. Athletes are also welcome to join. The meeting will last one hour (7-8pm).

Full Parent’s Meeting Details & Agenda:
Time & Location: Wed., Jan. 7th, 7-8pm in Westdale Secondary School Library
Agenda:
-Intro and Overview
-Indoor Regatta Dates
-Outdoor Regatta Dates
-Updated Rowing Fees (Indoor & Outdoor)
-Fundraising Events
-Westdale Rowing Blog
-QUESTION PERIOD
-Final Announcements

ATHLETES: 

Welcome back! We hope to see you all on Monday morning at 6:30am in the middle gym. The training plan for this week is as follows:

Monday:
Men – Team Meeting & Erg Session (Erg/Physio Core Circuit)
Women – Weights & Cardio Circuit

Tuesday:
Men – Weights & Cardio Circuit
Women – Erg Session (Erg/Run/Core)

Wednesday: 
Men – Erg Session (House of Pain/Erg/’Lactic Legs’ Lunge Circuit)
Women – Weights & Super Squat Circuit

Thursday:
Men – Weights & Super Squat Circuit
Women – Erg Session (House of Pain/Erg/’Lactic Legs’ Lunge Circuit)

Friday:
ALL – Fun Friday Relay & Race Planning

Saturday:
ALL – Team Stair Run or Tank Session at LBC (T.B.D. by Mike)

Please Note: There’s an opportunity to provide feedback on rowing at Leander Boat Club (as a highschool rower) if you click this link. All highschool athletes and parents are welcome to complete the survey. Mike has posted more detailed information about the survey in the post just before this, titled, “Leander Boat Club mission and vision statement survey”.

See you Monday,
Alessandra