pre Barrie regatta Work outs
Work Outs Pre Barrie Regatta (note Barrie races are 1000m long and it is a floating start)
Tuesday
1) 10 minute warm up (easy rowing with pause drill and square blade rowing)
2) 30 stroke sprints at a comfortable pace – 22 to 25 strokes per minute – followed by 2-3 minutes of easy rowing. repeat 6 X
The goal is to incorporate your good technique into higher stroke rates.
3) practice backing and starts
Wednesday
1) 10 minute warm up (easy rowing with pause drill and square blade rowing)
2) 60 stroke sprints at a comfortable pace – 22 to 25 strokes per minute – followed by 4-5 minutes of easy rowing. repeat 4 X. include 2 power 10s
3) practice backing and starts
Thursday
1)10 minute warm up (easy rowing with pause drill and square blade rowing) Include 2 pieces of 10 strokes each at as high a stroke rate as you can do without messing up!
2) 1000m race piece against at least one other boat on the buoyed course – the goal is to go as fast as you can and go straight. do 1X with a start
3) Around the Buoys time trial – about 800 m
Funky Friday
1)10 minute warm up (easy rowing with pause drill and square blade rowing) Include 2 pieces of 10 strokes each at as high a stroke rate as you can do without messing up!
2) 1000m race piece against at least one other boat on the buoyed course – the goal is to go as fast as you can and go straight. Do 2X with starts. Coaches will use an established ILRC technique to motivate and encourage all crews to row fast.
Prizes for the most funky wear