High School W/Os PRE NATIONALS Tue May 23 - June 2, 2011 Five days hard training and four day taper Always begin each work out with the Standard Warm up Tue - 1000m at race pace + ... Continue Reading »
The competitive rowers are now preparing for the the Can. Sec School Championships on June 3,4,5. You must check in with you coach as soon as your are all here in the am ... Continue Reading »
TRAINING WEEK May 10 - 13 2011 HIGH SCHOOL ( your coaches may modify this to suit different crews) PREPARATION FOR SOUTH NIAGARA HIGH SCHOOL INVITATIONAL REGATTA May 14,15 NOTE: THERE ARE TWO BUOYS ABOUT 50 Meters ... Continue Reading »
TRAINING FOR BARRIE RACES JUNE 12 2010 THE WORKOUTS TO PREPARE THE NOVICES FOR RACING on JUNE 12 Always begin any row with a 10 min warm up - particularly to if the plan is ... Continue Reading »
Revised High School W/Os PRE NATIONALS May 31 to June 3, 2010 Mon - INTENSITY Neuromuscular W/O (develop sharpness) 10 x 30 sec. with 2 min. rest between piece at 32, 34, 36, 38, 40, 40, ... Continue Reading »
high school w/o week three May 17-21, 2010 Monday - 4 minute intervals at race pace - and 6 + minutes easy. Repeat X 4 Coxy to call technical focuses Tuesday Steady state with technical focus Wed - ... Continue Reading »
high school w/o week two May 10-15 2010 monday - off Tuesday - intervals 2 min at race pace 2 min. easy X4 spm 28 - 32 5 - 10 min easy 1 min above race pace 2 min easy X 4 spm ... Continue Reading »
The focus is to really think about technique. Why? because you are ingraining in your neuromuscular memory the stroke movement as YOU do it. When you get out on the water you will ... Continue Reading »