this weeks high school work outs and trailer schedule
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, 38, 38, 36, 36 s/min
three with starts
Use maximum power, clean strokes, be quick but steady. Work on ratio. Build to each piece with 5+ strokes
BEGIN TAPER
Tue – Mayfield 6:00am start easy
40 min. maximum. + 2 starts and 10
work on timing and be clean in and out
Wed - Mayfield 6:15 am start
30 min. row. 2X 20 strokes at 28 and 32 +
2 starts and 10 (This is your race day warm up!)
+ 20 sec. X2 at 38,40 s/min. full pressure with good technique
Wed - 3:30 pm unrig and load trailer
Thur -NO ROWING for crews racing.
novices will row
Thur am trailer goes to ST. Catherines
South Niagara Invitational regatta