WordPress.com



DATE/ WEEKS TO CSSRA |FOCUS |MONDAY |TUESDAY |WEDNESDAY |THURSDAY |FRIDAY |SATRDAY |SUNDAY | |MARCH 25-MARCH 31 (10) |WINDING UP THE INDOOR SEASON I

|**CHILI COOKOFF TICKETS READY FOR PICKUP. BRING $90 FOR SIX***

7AM: WOMEN ERG WITH SET WARMUP (100 ARMS ONLY, 75 BODY SWING, 50 HALF SLIDE, 50 FULL SLIDE)

MEN: WEIGHTS OR CONTINUE TO RUN |7AM: SAFETY VIDEO + WRITTEN TEST

6:30PM: SWIM TEST RE-DO AT DALEWOOD POOL

|7AM: TEAM YOGA

***GET ROWING CANADA AND LEANDER MEMBERSHIPS DONE**

|6:30AM: MAYBE ALL RUN AT THE SCHOOL

7AM: MEN ERG

WOMEN: CONTINUE TO RUN

|6:30AM

MAYBE ALL RUN AT THE SCHOOL

7AM: TEAM ERG

|OFF |OFF | |APRIL 1-7 (9) |WINDING UP THE INDOOR SEASON II |6:30AM: MAYBE ALL RUN AT THE SCHOOL

7AM: MEN ERG

WOMEN: CONTINUE TO RUN

OR

5:10AM: ROW MIXED NOVICES TECH

EXP: 6 X 30 HALF BOAT ROWING @ 22 WITH POWER. POWER. POWER. POWER.

|6:30AM: MAYBE ALL RUN AT THE SCHOOL

7AM: WOMEN ERG

MEN: CONTINUE TO RUN

OR

5:10AM: ROW. MIXED CREWS TECH

EXP: 10 X 60 STROKERS AT 22

POWER

POWER

POWER |7AM: YOGA

OR

5:10AM: ROW MIXED CREWS TECH

EXP: 4 X 2K TIME TRIAL

#1@22

#2@26

#3@24

#4@28 |6:30AM: MAYBE ALL RUN AT THE SCHOOL

7AM: WOMEN ERG

MEN: CONTINUE TO RUN

OR

5:10AM: ROW MIXED CREWS TECH

EXP: 12K PYRAMID. 2 X (2’@ 18-20-22-24-26-28-26-24-22-20-18) |6:30AM: MAYBE ALL RUN AT THE SCHOOL

7AM: WOMEN ERG

MEN: KEEP RUNNING

OR

5:10AM: ROW MIXED CREWS TECH

EXP: SKILLS AND DRILLS |DOCKS IN DAY

OR

7AM: ROW. MIXED CREWS TECH

EXP: MILES MAKE CHAMPS ROW

|10AM: CLUB SAFETY MEETING

***MUST ATTEND****

| |APRIL 8-14 (8) |“LONG, LOW, N’ HARD”!! (Long distance, Low Rate, Hard Power) |5:10AM: ROW MIXED

EXP: 12K PYRAMID. 2 X (2’@ 18-20-22-24-26-28-26-24-22-20-18) |5:10AM: ROW MIXED

EXP: 10 X 60 STROKERS @ 24 WITH POWER. POWER. POWER. POWER. |5:10AM: ROW. MIXED

EXP: 4 X 2K TIME TRIAL

#1@24

#2 @ 28

#3 @ 24

#4@30 |5:10AM: ROW. MIXED

POWER STROKES |5:10AM: MIXED ROW.

12K ON WATER HOUR OF POWER |7AM: MILES MAKE CHAMPS ROW

|OFF | |MARCH 25-APRIL 14 PROGRAM

NOTES

1. Please be organized and get your registrations done. Also, make sure you’re at sessions which are mandatory. Here is the checklist of what you need to do:

--Rowing Canada registration (Free at membership.)

--Leander BC membership (Regatta Central)

--Watch Safety video + written test (Tuesday March 26, 7AM. Mandatory)

--Swim test (Tuesday March 26, 7PM for those who missed it)

--Docks In Day? (Hopefully April 6)

--Club Safety meeting (April 7. Mandatory)

2. When the temperature with wind chill is above minus-5, all school

sessions will now start at 6:30AM with an outdoor run until we can get into the

school at 7AM. I will notify the day before if there’s any uncertainty.

3. Saturday rows will now be at 7AM, not 5:10AM as last year.

4. Until novices are up to speed and able to do an actual workout on the water, ALL novices, and ALL experienced rowers who are in a boat with novices at the start of the season, MUST do an afternoon or evening run to compensate for the lack of physical work being done on the water. I anticipate this will be the case for 2-3 weeks at the beginning of the season. These will be done on your own and not monitored, but if you don’t do them, you’ll fall behind your competition.

5. Note that the safety video showing will be on the morning of Tuesday, March 26 at 7am. There will be no set practice that day, but the video is mandatory viewing and you won’t be allowed on the water if you haven’t watched it (experienced rowers included). (Note that we will be more strict about the video this year).

6. The swim test is also Tuesday, March 26th (at 6:30PM) at Dalewood Pool. If you fail to show up for this one, you will be on your own to organize the swim test with the Leander Safety Officer and you won’t be allowed on the water until I hear from her.

7. This schedule is a bit fluid. Currently, docks in day is scheduled for April 6th, with the safety meeting April 7th. This may change, depending on weather. As always, WATCH THE BLOG!

8. Weather procedures will always be as follows: Check the blog the night before and also when you wake up, especially if the weather is marginal. If it is guaranteed 100% to be windy or stormy, we will cancel the row the night before and make plans for the school, BUT FOR 6:30AM, NOT 7AM! We will be running outside until the doors open at 7am. If it is rowable, we will meet at the rowing club. Sometimes we make the determination that it might be rowable, but it turns out not to be. In cases like this, we will meet at the club and do a land session that will involve one of the following: running/erging/circuits/weights. So please bring your running shoes ALWAYS!

9. We’ll be re-introducing post row sprints in the park this year, as soon as we’re able to access it. This is another reason to always bring running shoes. No running shoes will NOT be an excuse to not be able to erg.

10. DO NOT BE LATE! Some of you are chronically late to practice. This won’t be tolerated and you’ll find yourself getting dropped from rows if we feel that you’ll jeopardize an important row by not being on time. It’s all about trust—we need to trust you to be on time and to show up. It’s a short season and we can’t afford to wait around for you.

11. We aren’t allowed to send out a boat with less than a full crew, so if 7 rowers and a coxie are waiting around for the eighth person to show up and they don’t, those who are there will erg. If you’re sick, or feeling sick, you need to text me by 5PM the night before, because I don’t answer them after that. It’s up to you to find a spare from amongst those not scheduled to row. If nobody can be found, the crew with the missing person will erg, supervised by a parent or a coach. Coaches won’t scramble to find spares anymore and will be hitting the water with crews who are there. If it becomes chronic that you’re late, texting too late the night before, or just not showing up, action will be swift.

12. Know who your crew is and what boat you’re rowing in before you arrive and start preparing as soon as you drop off your stuff. There is a lengthy process to get on the water, and having you stand around hinders that process. Don’t let others do what you can do yourself—it makes you a bad crew mate.

13. SET WARM UP: Whole boat, not in pairs or fours. 100 strokes arms only. 75 strokes body swing. 50 strokes half slide. 50 strokes full slide.

14. FYI, for those of you who want to know how far you row on a daily basis: 2 loops going all the way into the valley = 12.5K. 3 loops, but stopping at the high level bridge and before the slip and coming home = 14K. 3 loops all the way in, but stopping before the slip and coming home = 16.5K

................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download