High School W/Os PRE NATIONALS Tue May 23 – June 2, 2011
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 + 6 min easy row between pieces. Do X 5. Do 3 pieces on the race course with starts Crews should do pieces as races with other boats.
Course is now fully buoyed!
Wed - 60min, 35 min. Easy Row - including technical focuses, drills, back into start area, 3 starts and 10
25 min Hard Row. – continuous row around the lake at stroke rate 26-28 at just below race pace.
All novice boats to do a 500 or 1000m race
Thur – 2 min pieces above race pace + 3 min. easy row between pieces. spm 28 – 33.
Do 8 X. May link last two pieces together without rest piece. Pieces must be above race pace
Fri - 30 min. easy row including technical focuses, drills, back into start area, 3 starts and 10
30 min. easy row – alternating stroke rates at least every minute (without warning)
Sat - 15 min technique & drills
Pyramid – 3 min.2 min,1 min.2 min 3 min - build stroke rates from 28 to 34 spm. Intensity to be at race pace for 2’ and 1’ pieces.
1000m at race pace + 6 min easy row between pieces. repeat X 5. Do 3 pieces on the race course with starts
Sun - REST DAY
BEGIN TAPER
Mon – 9 x 30 SEC. with 2 min. rest between pieces
at 32, 34, 36, 38, 40, 38, 36, 34, 32 s/min
five with starts
maximum pressure,
build to each piece with 5 -10 strokes
Tue – Mayfield – novices start at 5:30 am. Comp start at 6:00 am on the water
easy 40 min. technical focus is to work on timing and be clean in and out,
drills,
backing into start area for 2 starts and 10
Wed - Mayfield – - novices start at 5:30 am.
All novice boats to do a 500 or 1000m race
Comp start at 6:00 am on the water. Standard Warm up
- 2 min pieces above race pace + 3 min. easy row between pieces. spm 28 – 33. Do 2X
Wed 4:00 pm load boats
Thur morning – novices row 5:39 am
Comp rowers do a 15 min easy run on their own
Trailer goes to St Catharines
Fri – Sun. NATIONAL RACES – ST CATHERINES
Fri – No novice rowing