Are you missing your favourite yellow-capped water bottle? (Featuring: water! included! FREE!)
How about your beautiful blue water bottle? (Featuring: humid precipitation droplets! included! ALSO FREE!)
Or even your lovely green Thinsulate Woods “Lite-Loft” insulation bag to carry your crucial camping gear? (Featuring: NOTHING ELSE, JUST THE GEAR! what a win! TOTALLY FREE!) BECAUSE THEY ARE MISSING YOU SO MUCH.
They want to go home. Please, give them a home. They don’t like living with me. Seriously. I’m cruel and leave them alone in the den gathering dust. This is no life for a water bottle or air-mattress carrier.
So, if these are your items OR if you think you know the items’ owners (even if they’re from another school), please contact me so I can return these sad, lonely items to your possession.
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!
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.
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.
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…
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.
I hope you’ve all had a relaxing long-weekend. Now that the docks are in we are officially able to get on-water this week. Our first on-water day will be Saturday, April 11th. This is based off of cold-water rules arranged with Steffan, as well as the timing of boat rentals arriving (some of which we require to get on-water). This week is also the coaching swap, so the women will be coached by me (Alessandra), and the men will be coached by Mike.
A friendly reminder to all parents & athletes: Outdoor Fees must be paid before getting out on-water. Please ensure that you speak with your athlete’s primary coach if you require an alternate payment plan, or if you have any questions about the outdoor fees. Chili cookoff sign-up sheets will be made availabletomorrow as an online Google document, so keep posted for that, and I will also be posting an overview to the blog of the important info from the Chili cookoff presentation tomorrow at that same time.
Training Plan: Monday, April 6th (TODAY, OYOT): ALL ATHLETES – 50-60min run on your own time (long distance, category 6, cardio workout)
Tuesday, April 7th: 6:30am @WSS *coach swap* Men – 10min warmup jog in middle gym; 20min stair run (basement to 4th floor, in stairwell nearest weight room); 30min House of Pain (3rd floor in partners); stretching & debrief with Mike Women – 10min warmup jog in middle gym; Juniors = 2km erg testing; Seniors = cardio circuit (TBExplained at practice); stretching & debrief with Alessandra
Wednesday, April 8th: 6:30am @WSS *coach swap* Men – 10min warmup run; dynamic stretching; 2x30min erg w 5min rest (Cat 5 – 6km split + 8s); stretching & debrief with Mike Women – 10min warmup run; 20min stair run tag-team game (3rd floor); 30min House of Pain (3rd floor in partners); stretching & debrief with Alessandra
Thursday, April 9th: 6:30am @WSS *coach swap* Men – 10min suicide & core switches (warmup); Day 1 Weights (original circuit – NOT intensification phase); 20min run (time pending); stretching & debrief with Mike Women – Goal Setting Discussion & Crew Challenge (on the erg) with Alessandra; stretching & debrief
Friday, April 10th: 5:30am***LATER FOR THIS DAY ONLY @Leander Boat Club Men (ALL) – Boat Cleaning & Final Rig Checks; Crew Run & Stairs; Team Meeting with Alessandra Women (AM athletes only) – Rigging of the Rental 8+; Team Meeting with Mike
Saturday, April 11th: 5:45am @LBC Men (AM athletes only) – practice from 5:45-8am Women (AM athletes only) – practice from 5:45-8am Men (PM ATHLETES ONLY – TODAY ONLY DUE TO FIRST ON-WATER DAY): 10:00-11:30am
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,
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,
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
Thank you for arriving early this morning in your team colours to set up the ergs and prepare for the Mac 2×4 training session with the guest coaches and Cable 14. We’ll be posting a link to the video clip/interviews and news footage on here once we’ve got a copy, so stay tuned.
Please ensure you submit your consent form tomorrow if you haven’t already. Due to the requirements of the HWDSB, we are unable to accept verbal consent alone (we need something signed). Thank you!
Two important things in this post:
-Training this week
-Mac 2×4 Event information
1) Training this Week: Tuesday, March 3rd: *please bring in your Cable 14 consent forms if you haven’t already Men – 10min suicides & core switchups in lower gym followed by dynamic warmup; 60min weights (regular); stretching *RAFFLE OF JL SHIRT* Women – Check-in/roster update; 10min warmup run in gym; Erg; House of Pain; Squat Circuit; Nutrition discussion; Cooldown & Debrief
Wednesday, March 4th: Men – 15 laps of gym; dynamic stretches; LDR Erg (lactic acid flush); Squat Pyramid; Cooldown/Debrief Women – 10min warmup; 60min weights (regular); stretching
Thursday, March 5th: Men – 20min Fartlek run (3rd floor); 50min weights (regular); stretching & cooldown + debrief Women– 10m warmup; Erg: transition training in teams (10min), + 20min erg @22spm & 20min core
Friday, March 6th: Men – 10min warmup; Transition training in teams (10min), 25min erg castles; 20min core; debrief Women – 10min warmup; 60min aerobic weights (light weight with 20reps); stretching
Saturday, March 7th:Mac 2×4 – see below
1) Mac 2×4 Information:
All athletes racing at the Mac 2×4 Event this Saturday, March 7th, are expected to arrive in the main atrium (first floor) of the McMaster University Student Centre (MUSC) by 7:30am. No exceptions. You must be wearing your unisuit. Race shirts will then be distributed at the event, to be worn over top of your unisuit.
Arriving by 7:30am is crucial as we need to check all athletes in & have you complete a warmup before the first race at 8am. 30 minutes is not a lot of time, so make sure you arrive at 7:30am sharp. Last year some athletes missed their races – please do NOT let this happen to you. Make sure you’re all ready to go by 7:30am in the McMaster Student Centre atrium. Injured athletes are also welcome to attend to cheer on their teammates, and should plan to arrive at the same time as the rest of the team. All highschool races and awards will be over by 11am.
This week marks the final five days before the Ontario Indoor Rowing Championships Regatta. The Ontario Indoor Rowing Championships Regatta is the largest indoor regatta that we’ll be attending. Although the Canadian Indoors involve nation-wide competition, the Ontario Indoors have a much higher attendance (this will be the largest/biggest indoor regatta you attend this year) and it often attracts university talent scouts from both Canada and the USA.
That said, the Ontario Indoor Rowing Champs is just another 2km race. The purpose of this event is to provide you with more racing experience and an opportunity to improve your 2km racing score. Awards are given to first place finishes (gold medals) and top ten finishes (t-shirts), but the most important thing is for you to have your own best race – whether that’s as a PB, improved focus, or a well-executed race strategy. As coaches, we will be looking to see and record your own personal improvement.
This week’s training is focused on preparing you for the Ontario Indoors.
Training Plan: Monday, Feb. 23rd: Men – Ergs (10min warmup; 6x500m pieces; stretching; 10min tech erg; cooldown/debrief) Women – Weights (10min warmup; 60min weights; cooldown & stretching/debrief)
Tuesday, Feb. 24th: Men – Weights (10min suicide & core warmup in lower gym with partner; 60min weights; cooldown & stretching/debrief) Women – Ergs (10min warmup; 6x500m pieces (2 starts @32, 2 body @30, 2 finishes @32+7ups – 2km split); stretching/debrief
Wednesday, Feb. 25th: Men – Ergs (10min suicide & core warmup in Lower Gym with partner; 3x2000m race prep w 5min rest (NOT at steady 2km split); 10min core strength; stretching & team discussion) Women – Weights (10min suicide & core warmup in Lower Gym with partner; 60min aerobic weights (LIGHTER, MORE REPS); cooldown & stretching/debrief)
Thursday, Feb. 26th: Men – Weights (10min warmup run; 60min aerobic weights circuit (LIGHTER, MORE REPS); 10min cooldown & stretching) Women – Ergs (10min suicide & core warmup in Lower Gym with partner; 3x2000m race prep w 5min rest (NOT at steady 2km split); 10min core strength; stretching & debrief)
Friday, Feb. 27th: *SHORTER PRACTICE ALL ATHLETES – 30min Fartlek Run; 30min guided core session; 20min team prep for Ontarios & final requirements with primary coach
Saturday, Feb. 28th: ONTARIO INDOOR ROWING CHAMPS @RIDLEY COLLEGE
Complete information will be listed in a separate blog post later this week once the draw is released.
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 Gageto 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.