August 28 – 30, 2010
Saturday, August 28:
6am-8am:
Video tape on-water practice.
12-14km row; warm up, to point 3, 4 x 8’, rate changes every 2’, (16, 24, 16, 24), 3’ rest.
8-8:45am:
Put away boats, snack, and washroom break.
8:45-10:15am:
Video analysis, Riverside Centre
10:30am-12pm:
Drill rowing from video analysis
Sunday, August 29:
6:30-7:15:
Warm ups, stretches
7:15-7:30:
2km erg test, in groups of 6. Group #1
7:30-7:45am:
2km erg test, Group #2. Group #1 gets boats ready, etc
8-9:30am:
60-75 minute row, steady state.
9:30-10am:
Clean and put away equipment.
10am-12pm:
Team Meeting
Monday, August 30:
6-8am:
On-water practice, workout TBD
8-8:30am:
Flush motor, clean boats, put away
8:30-10am:
Boat and oar repair.
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