Women’s Racing – Practice Info

7/3/16

Bella 4+
Cox – KO
Sage
Jacquie
Julie
Nicole

Rat 2x
Elissa
Sarah

Practice plan will be discussed at practice.

Archive ———————————————–

6/29/16

Heron 2x
Karen
Sonja

Rat 2x
Kirsten
Katie

Bella 4+
C – Danielle
Sarah
Jacquie
Sage
Elissa

Practice Plan

Warm up & Technique
Row 30 strokes stern & bow
Do reverse pick by pairs
1/4 slide, 1/2, full slide, body, full strokes
Row 30 strokes with full boat stop just before the dam
Each pair does
5 catch placement to 3/4 slide
5 catch placement to full slide
Full boat does
5 catch placement to 3/4 slide
5 catch placement to full slide
Row with stern pair get up boat speed and then switch to arms only rowing on the square for 20 strokes
Do the same thing with bow pair
Switch back to stern pair and do 20 strokes with inside arm only slow – outside hand on the hip
Do the same thing with bow pair
Feet out full boat row for at least 5 min with a focus on the core and which hand is controlling what movement of the oar

Work
Starts – stop between each check and reset
#1 – Start at 50% pressure & Speed
#2 – Same
#3 – Start at 75% pressure and speed
#4 – Start at full pressure and speed
#5 – Full start + 5 winding
# 6 – Full start + 5 winding + high 10
# 7 – Full Start + 5 winding + high 10 + long shift down to base 30-32

3 x 2 min pieces w/ 2 min rest
#1 – Start + winding 5 + high 10 and shift to base 28 – 32 for remainder of time
#2 – build up to base 28 – 32 till 45 seconds down build up 2 beats for 10 strokes then back down to base for remainder
#3 – build up to base 28 – 32 hold till 45 seconds left build up 2 every 10 strokes till the end

Cool Down
Row for the rest of practice at 18 – 20
Row for at least 3 min stretching out
Repeat the following 3 times
Row 10 strokes on full strokes
10 @ 3/4 slide
10 @ 1/2 slide
10 @ 1/4 slide
BIG Stretch out to full strokes shifting all together
Row out for 30

Drop down to a 16 then add in 25-75% with pause every stroke at arms and body over focus on run and horizontal press with the legs.

6/22/16

Bella 4+
C – Danielle
Sarah
Sage
Elissa
Kirsten

Haze 4+
C – Heidi
Jacquie
Sonja
Mary
Karen

Heron 2x
Alex
Nicole

Warm up & Technique

  • Row 30 strokes stern & bow
    Do reverse pick by pairs
    1/4 slide, 1/2, full slide, body, full strokes
    Row 30 strokes with full boat stop just before the dam
  • Stationary drills – by pairs – 2 times at each position – do the drill with both fours before continuing to next drill. Focus is on matching the swing out of the bow and the control up to the catch.
    • Carve out to bottom of the hand curve
    • Carve out to arms and body
    • Carve out to 1/2 slide
    • Carve out to 3/4 slide (blade will be fully squared by this point)
    • Carve out to catch
  • Row by all four for 2 min at 18/20/22/24 (8 min total)
  • Stop and take feet out
  • Row by all four at a 22/24 for 6 min
  • Stop feet back in
  • Slide Length Changes (all on the feather) @ around a 20  –
    • Row all 8 for 20 full strokes
    • Row at 3/4 slide for 20 strokes (Patience in the movement to the catch and blade in early)
    • Row at 1/2 slide for 10 strokes (Quick Press & quick body swing)
    • Row at 1/4 slide for 10 strokes (Quick Press – squish the donut)
    • Focus in for long ratio shift to full strokes for 20 (Focus: Blade is in the water when shins are vertical)
    • Repeat set again

     

Work – Boats Next to Each other

4 x 3 min w/ 3 min rest

# 1 & # 3

Build to a base of a 26 do a start on the fly @ 1:30 down, winding 5, high 10, long shift holding at a 28 – 30 after the start till :45 left then build up 2 beats every 5 strokes till end

#2

Build to a base of a 26 over 5 strokes for 1 min, up 2 for 1 min, up 2 for 2 min ending on a 30

# 4

Build up to a base of a 28 over 4 for 1 min, up 2 for 1 min, up 2 for 10 strokes, up 2 for 10 strokes

Cool Down

Row for the rest of practice at 18 – 20
Row for at least 3 min stretching out
Repeat the following 3 times
Row 10 strokes on full strokes
10 @ 3/4 slide
10 @ 1/2 slide
10 @ 1/4 slide
BIG Stretch out to full strokes shifting all together with a draw of the boat towards you with the toes up
Row out for 30

Drop down to a 16 then add in 25-75% with pause every stroke at arms and body over focus on run and horizontal press with the legs.

 

 

  • 6/19/16Bella
    C- Nicole
    Kirsten
    Jacquie
    Mary
    AlexHeron 2x (on back rack)
    Lara
    Heidi

    Technique
    Row stern pair bow pair for 20 strokes at around a 16 rotating through each pair twice

    Extended reverse pick drill by pairs – focus on what the stong leg press at each position feels like and matching together
    Each position 10 strokes thinking of how your legs feel when you pump a bike up a hill
    Row top 1/4 of the leg press – upper body forward in body angle position arms relaxed but extended
    Lengthen to top 1/2 of the leg press
    Lengthen to full leg press
    Add in body
    Full strokes for 10
    last 10 on each group is 25 -> 75 full strokes – focus on horizontal press

    Wide Grip Square Blade 20 strokes each pair thinking of pivot around the pin using rotation of shoulders

    Row all four 4 min @ 18 – 20 with a few tens at 25 – 75% thinking of the pivot around the pin and the quick press of the legs from the previous drills

    Break – Feet Out

    Row from wherever you are to whichever is farther away the dam or the dock with feet out at around a 20. Focus is on connection with feet through control and finesse.

    Feet back in

    Work
    1 min on 1 min off
    On Rates @ 100% pressure
    18/20/22/24/26/28/30/32/24/18
    Build over 5 to each minute on
    Goal is to keep strength with each rate change up and down (What does your 60% feel like?)
    Off strokes are at just 60% pressure not completely off at around an 18/20

    Racing Start Practice – Glide it out is at arms and body over sitting up from the top of the abs
    First stroke – glide it out
    First 2 – Glide
    3 – Glide
    4 – Glide
    Full – Glide
    Full + 5 Winding – Glide
    Full + 5 Winding + High 10 Glide

    2 x 2 Min Pieces
    Start + Base + 10 stroke Sprint

    Cool Down
    Row back to the dock at an 18
    Do at least 20 strokes with front or back pair on the square with wide grip (depending on water conditions)
    Do at least 10 strokes with eyes closed at some point

    6/8/16
    Pre-Race Practice

    Bella
    C – Sarah
    Elissa
    Jacquie
    Mary
    Sonja

    Norton
    C – KO
    Karen F.
    Janice
    Heidi
    Sabrina

    Heron 2x
    Cristina
    Lara

    Edamame
    Nicole

    BOAT LOADING AFTER

    Warm – up
    30 strokes each pair
    Reverse pick each pair 5 – strokes each
    Add in to all four for 20 strokes of 25 – 75%
    Small Builder focus on Drive Down of the legs and quick blade drop
    10 @ 18
    10 @ 20
    10 @ 22
    20 @ 24
    20 @ 26
    10 @ 28
    10 @ 30

    5 Practice Starts
    5 – 50% speed & pressure
    5 – 75% speed & pressure
    5 – 100 % speed & pressure
    5 – Start + winding 5 – LIR
    5 – Start + Winding + High 10 + Shift (focus on shift as strong power gear down)

    4 min piece if possible with boat traffic & time 75% pressure
    Start Middle Sprint

    Cool down @ 18
    25 – 75% strokes with the control in the legs
    Add in pause at arms and body over for quick sit up out of the bow

    Derig and load

    6/5/16 – Updated @ 6PM 6/4

    Coaching – KO

    Bella
    C – Sonja
    Sarah
    Elissa
    Mary
    Alex

    Other Four
    C – Heidi
    Cristina
    Janice
    Laurie
    Sabrina

    Workout to be posted later tonight/presented at practice

    6/1/16 – Posted @ 10AM

    8 – Kris
    C – KO
    Sarah
    Elissa
    Alex
    Cristina
    Lara
    Janice
    Sonja
    Karen F.

    4 – Bella
    C – Sabrina
    Julie
    Heidi
    Mary
    Nicole

    Practice Plan

    Warm up & Technique
    Row 30 strokes stern & bow
    Do reverse pick by pairs
    1/4 slide, 1/2, full slide, body, full strokes
    Row 30 strokes with full boat stop just before the dam
    Each pair does
    5 catch placement to 3/4 slide
    5 catch placement to full slide
    Full boat does
    5 catch placement to 3/4 slide
    5 catch placement to full slide
    Row with stern pair get up boat speed and then switch to arms only rowing on the square for 20 strokes
    Do the same thing with bow pair
    Switch back to stern pair and do 20 strokes with inside arm only slow – outside hand on the hip
    Do the same thing with bow pair
    Feet out full boat row for at least 5 min with a focus on the core and which hand is controlling what movement of the oar

    Work
    Starts – stop between each check and reset
    #1 – Start at 50% pressure & Speed
    #2 – Same
    #3 – Start at 75% pressure and speed
    #4 – Start at full pressure and speed
    #5 – Full start + 5 winding
    # 6 – Full start + 5 winding + high 10
    # 7 – Full Start + 5 winding + high 10 + long shift down to base 30-32

    3 x 2 min pieces w/ 2 min rest
    #1 – Start + winding 5 + high 10 and shift to base 28 – 32 for remainder of time
    #2 – build up to base 28 – 32 till 45 seconds down build up 2 beats for 10 strokes then back down to base for remainder
    #3 – build up to base 28 – 32 hold till 45 seconds left build up 2 every 10 strokes till the end

    Cool Down
    Row for the rest of practice at 18 – 20
    Row for at least 3 min stretching out
    Repeat the following 3 times
    Row 10 strokes on full strokes
    10 @ 3/4 slide
    10 @ 1/2 slide
    10 @ 1/4 slide
    BIG Stretch out to full strokes shifting all together
    Row out for 30

    Drop down to a 16 then add in 25-75% with pause every stroke at arms and body over focus on run and horizontal press with the legs.

    5/29 – 8 AM

    Coaching – KO

    Bella
    C – Sarah
    Elissa
    Jacquie
    Kirsten
    Mary

    Norton
    C – Nicole
    Heidi
    Laurie
    Lara
    Sabrina

    Heron 2x
    Andrea
    Karen F.

     

    5/25
    Revised – 2:00 PM

    C – KO
    Sarah
    Jacquie
    Karen F.
    Julie
    Sonja
    Janice
    Alex
    Nicole

    2x or 2 – 1x
    Heidi
    Elissa

    Practice plan will be discussed on the water.

    5/22

    8
    C- Sonja
    Elissa
    Jacquie
    Kirsten
    Sarah
    Mary
    Janice
    Laurie
    Alex

    1x
    Heidi

    Workout will be discussed at practice.

    5/20

    Heron 2x
    Lara
    Karen

    Edamame 1x
    Kirsten

    In the Red 1x
    KO

    Haymaker 1x
    Sonja

    Workout
    On your own depending on confidence in boat

    5/18

    8
    C – KO
    Elissa
    Jacquie
    Sarah
    Janice
    Kirsten
    Laurie
    Sonja
    Karen

    Heron 2x (see sculling workout below)
    Alex
    Nicole

    1x – Aria or EMC (see sculling workout below)
    Cristina


    Technique

    Row stern four bow four for 20 strokes at around a 16 rotating through each pair twice

    Extended reverse pick drill by pairs – focus on what the stong leg press at each position feels like and matching together
    Each position 10 strokes thinking of how your legs feel when you pump a bike up a hill
    Row top 1/4 of the leg press – upper body forward in body angle position arms relaxed but extended
    Lengthen to top 1/2 of the leg press
    Lengthen to full leg press
    Add in body
    Full strokes for 10
    last 10 on each group is 25 -> 75 full strokes – focus on horizontal press

    Wide Grip Square Blade 20 strokes each end thinking of pivot around the pin using rotation of shoulders

    Row all 8 min @ 18 – 20 with a few tens at 25 – 75% thinking of the pivot around the pin and the quick press of the legs from the previous drills

    Break – Feet Out

    Row from wherever you are to whichever is farther away the dam or the dock with feet out at around a 20. Focus is on connection with feet through control and finesse.

    Feet back in

    Work
    3 x 5 min pieces with 3 min rest

    • Row for 20 strokes – start on the fly – winding 5 – high 10 – shift to base at 24 till 1 min left. @ 1 min left build up 2 every 10 strokes finishing @ 28
    • Build over 5 to a 26 as the base holding steady till 2:30 down – build up 2 beats for a 20 – long shift down together to a 26 for remainder (focus: remembering the feeling and run of 25->75)
    • Build over 5 to a 26 as the base – after 2 min build to a 28  – hold till 1 min down build to a 30 at 15 seconds left build up to a 32 more beats (Less about hitting the rates more about making it feel long)

    Cool Down

    Length Changes
    Row all 8 for 20 full strokes
    Row at 3/4 slide for 20 strokes (Patience in the movement to the catch and blade in early)
    Row at 1/2 slide for 10 strokes (Quick Press & quick body swing)
    Row at 1/4 slide for 10 strokes (Quick Press – squish the donut)
    Focus in for long ratio shift to full strokes for 20 (Focus: Blade is in the water when shins are vertical)
    Repeat set again

    Scullers – Being assigned to a sculling boat does not mean you are not part of practice and will not get faster
    Try to get in some of this work as best you can, we have speed coaches in the house which you are welcome to use.
    Go through a similar warm-up as the sweep boat is going to instead focusing on taking focus 10s for, tap-in tap-out, blades in at shins vertical, bow or stern rows on the square, 25 – >75%
    Its important in sculling to have light catches and send though the release.
    For work,
    Do 5 x 2 minute pieces at around 74% pressure depending on how comfortable you feel with sculling at a rate of about a 26.

    Be very careful with steering during these pieces and make sure you have a good point before starting or are fully aware of your obstacles.

    Similar cool down with length changes as the eight

     

     

    5/15

    4+
    C – Sarah
    Kirsten
    Jacquie
    Elissa
    Sonja

    2x
    Heidi
    Sabrina

    Technique

    Row stern pair bow pair for 20 strokes at around a 16 rotating through each pair twice

    Extended reverse pick drill by pairs – focus on what the stong leg press at each position feels like and matching together
    Each position 10 strokes thinking of how your legs feel when you pump a bike up a hill
    Row top 1/4 of the leg press – upper body forward in body angle position arms relaxed but extended
    Lengthen to top 1/2 of the leg press
    Lengthen to full leg press
    Add in body
    Full strokes for 10
    last 10 on each group is 25 -> 75 full strokes – focus on horizontal press

    Wide Grip Square Blade 20 strokes each pair thinking of pivot around the pin using rotation of shoulders

    Row all four 4 min @ 18 – 20 with a few tens at 25 – 75% thinking of the pivot around the pin and the quick press of the legs from the previous drills

    Break – Feet Out

    Row from wherever you are to whichever is farther away the dam or the dock with feet out at around a 20. Focus is on connection with feet through control and finesse.

    Feet back in

    Work
    1 min on 1 min off
    On Rates @ 100% pressure
    18/20/22/24/26/28/30/32/24/18
    Build over 5 to each minute on
    Goal is to keep strength with each rate change up and down (What does your 60% feel like?)
    Off strokes are at just 60% pressure not completely off at around an 18/20

    Racing Start Practice – Glide it out is at arms and body over sitting up from the top of the abs
    First stroke – glide it out
    First 2 – Glide
    3 – Glide
    4 – Glide
    Full – Glide
    Full + 5 Winding – Glide
    Full + 5 Winding + High 10 Glide

    2 x 2 Min Pieces
    Start + Base + 10 stroke Sprint

    Cool Down
    Row back to the dock at an 18
    Do at least 20 strokes with front or back pair on the square with wide grip (depending on water conditions)
    Do at least 10 strokes with eyes closed at some point

    5/13/16
    5:30 AM – 7 AM

    Be on time and quick with the boat out

    4+
    C – Heidi
    Kirsten
    Karen F
    Lara
    Sabrina

    Katie O. – 1x Red

    Andrea – 1x Aria or EMC

    Row stern pair bow pair for 20 strokes at around a 16 rotating through each pair twice

    Technique Work (Try and finish off at the dam – and cut short if you have some left when you get to the dam)
    From a stopped position,
    Extended reverse pick drill by pairs – focus on what the stong leg press at each position feels like and matching together
    Each position 10 strokes thinking of how your legs feel when you pump a bike up a hill
    Row top 1/4 of the leg press – upper body forward in body angle position arms releaxed but extended
    Lengthen to top 1/2 of the leg press
    Lengthen to full leg press
    Add in body
    Full strokes for 10
    last 10 on each group is 25 -> 75 full strokes – focus on horizontal press

    Stationary Drills
    Triple pause x 5 of the full sequence – 2x with each pair
    From the release pop out on the square pause, feather off and come to arms and body over (quick), square and come up to the catch and place (slow)
    Stationary Rowing
    Sit blades buried at the release, push the blade away as you come up to the catch, when the catch is reached do a cha stroke (top 1/4 of the slide)

    2x “Basin” Length Pieces
    #1
    Dam to dock @ 18 – 20 long and low focusing on run
    Every 2 minutes do 10 strokes at 3/4 slide

    3 min rest as you spin and get water

    #2
    Dock to Dam @ 20 – 24
    After 2 min add in 10 strokes at pause @ arms and body over
    back to base
    After 2 min do 10 25 -> 75

    3 min rest as you spin and get water

    #3
    Dam to dock @ 18 – 20 long and low focusing on run
    Every 2 minutes do 10 strokes at 3/4 slide

    At the corner take it down to a 16 on 25 -> 75 Pressure
    Dock

    5/11/16

    8
    C – Kirsten
    Elissa
    Jacquie
    Sarah
    Cristina
    Andrea
    Janice
    Sonja
    Karen

    4
    C – Alex
    Heidi
    Laurie
    Julie
    Lara

    Nicole – 1x Edamame
    KO – 1x Red

    Row stern 4 (pair in the four) for 20 strokes at around a 16 rotating through each pair twice
    (NO Regular PICK DRILL)

    Technique Work
    (Finish your technique down by the dam if possible)

    From a stopped position,
    Extended reverse pick drill by fours – focus on what the stong leg press at each position feels like and matching together
    Each position 10 strokes thinking of how your legs feel when you pump a bike up a hill
    Row top 1/4 of the leg press – upper body forward in body angle position arms releaxed but extended
    Lengthen to top 1/2 of the leg press
    Lengthen to full leg press
    Add in body
    Full strokes for 10
    last 10 on each group is 25 -> 75 full strokes – focus on horizontal press

    Break

    Rotate through the fours (or pairs) on the following set of 40 strokes,
    10 strokes regular
    10 strokes with pause at arms and body over every stroke (Focus – sitting up into the release and then pulling the body forward in a sit up motion)
    10 strokes regular
    10 strokes with 25 – 75% pressure

    Row it out for 10 strokes and add in to all 8 (or 4)
    Repeat the same drill twice for 80 strokes total full boat.

    Break

    Work
    Dam to Dock Pieces x 3
    Row it out starting at the old dam just down stream from the dock & spin @ dock
    (Focus: feeling the shift and power application together, patience in the legs on the shifts)
    #1 – base rate 24 – every 1:30 take a 50% speed start on the fly + winding 5 then take a long shift back to base of 24
    #2 – base rate 26 – every 2:00 take a 50% speed start on the fly + winding 5 + high 10 then take a long shift back to base of 26
    #3 – start at an 18 – up 4 and then down 4 every minute
    18/22/26/30/26/22/18
    Rate change comes from the control in “compressing the spring”

    Break

    Start from a stop
    5, 5, 5 and glides x 3

    5 @ 18 @ 50%
    5 @ 24 @ 75%
    5 @ 28 @ 100%
    GLIDE coming to arms and body over with strong sit up and out of bow
    How long can you get it to glide?

    Row back to the dock at an 18 for about 2 min
    Length drill x 2 before landing
    5 strokes @ 3/4
    5 @ 1/2 slide
    5 @ 1/4 slide
    5 @ FULL – LONG SHIFT

    5/4/16

    Bella 4+ – Mayor’s Cup Line-Up
    C – Sabrina
    4 – Kirsten
    Jacquie
    Andrea
    Sonja

    Norton 4+ (The no name boat)
    C – Alex
    4 – Janice
    Laurie
    Karen
    Lara

    1x
    KO

    If you are not on the line-up and planned to come to practice but could not sign up because of the site being broken – please email KO.

    Practice – Shorter Race Prep and Boat Loading – Bring your wrenches 🙂

    Pick Drill by pairs starting with plops -> full strokes on the feather and a power 10 @ 50%

    Rotate through each pair for 30 strokes then add in all 4 till the corner before the dam

    Row by all four for 2 min at 18/20/22 then 1 min at 24/26/28

     

    Starts 1/2, 1/2, 3/4, Lengthen Full – after each let it run at arms & body away

    1 – first 5 @ 50% Speed and Pressure

    2 – first 5 @ 75 % Speed and Pressure

    3 – first 5 @ 100 % Speed and Pressure

    4 – first 5 @ 100 % Speed and Pressure + winding 5

    5 – first 5 @ 100 % Speed and Pressure + winding 5 + high 10

     

    Break

     

    Builders

    10 to build up to around a 22 as a base

    10 @ 22

    build over 2 to 26 for 10 then shift back down to a 24

    24 for 10 strokes

    2 to build to a 28 for 10 strokes focusing on light catch strong finish then shift back down to a 26

    26 for 10 strokes

    2 to build to a 30 for 10 strokes then shift back down to a 28

    28 for 20 strokes

    Paddle

     

    Break

     

    Race Piece 4 min

    Full race start

    1/2, 1/2, 3/4, Lengthen Full

    winding 5

    high 10

    call the shift “in 2 long shift to base” – base should be around a 28 – 30

    hold till 1:45 down then shift up “in 2 up 2 for a 10”

    Shift back down till 45 seconds left

    In 2 up 2 – 32

    In 2 up 2 – 34

    In 2 up 2 – whatever the rate gets to

     

    Paddle it out and check time

    Whatever time it is use the rest of the time to row at around 70% pressure at an 18 – 20

    Add in any of the following,

    – Pause every other stroke at arms away body over for 1 second following the stroke

    – [ 10 strokes full, 10 at 3/4, 10 at 1/2, 10 at 1/4 – long shift to full strokes ] x 2

    – Cut the Cake every other stroke for 10 CTC total

     

    Finish at around a 16 – 18 with some 25->75 strokes focusing on long run and horizontal push with the legs

     

    4/30/16
    8+
    Cox – KO
    Kirsten
    Jacquie
    Sonja
    Karen
    Andrea
    Janice
    Lara
    Sabrina

    Heron 2x
    Alex
    Sarah

    Rat 2x
    Elissa
    Ryan

    – Or if one of you wants to do a single Ryan can drop out.

    Workout will happen 🙂

    4/27/16
    No Coaching

    8+
    Cox – Nicole
    8 – Kirsten
    Elissa
    Sonja
    Karen
    Sarah
    Lara
    Laurie
    Sabrina

    Heron 2x
    Heidi
    Janice

    Rat 2x
    Jacquie
    Katie

    Pick Drill by 4s starting with plops -> full strokes on the feather and a power 10 @ 50%
    Rotate through each pair for 30 strokes then add in all 8 till the corner before the dam
    Stationary Drills
    Triple pause x 5 of the full sequence – 2x with each four
    From the release pop out on the square pause, feather off and come to arms and body over (quick), square and come up to the catch and place (slow)
    Stationary Rowing
    Sit blades buried at the release, push the blade away as you come up to the catch, when the catch is reached do a cha stroke (top 1/4 of the slide)
    Go through 5 strokes each four
    Catch placement by fours once through – focus is quick direct blade work – placeing the blade in not forcing it into the water
    2 catch placement at 1/4 slide
    2 catch placement at 1/2 slide
    2 catch placement at 3/4 slide
    2 catch placement at full slide
    Catch placement by 6
    5 x catch placement to full slide
    Catch placement by 8
    5 x catch placement to full slide
    Pick it up on the paddle and row for 8 min (or back to the dock) 18 taking a power 10s every 2 min at 22, 24, 26, 28
    Untie feet and row for 5 min @ 20
    Stop tie back in
    Work
    3 x 6 min pieces w/3 min off
    #1
    3 min @ 24 – middle move at 3 min down to 28 for 10 strokes – shift down to 26 for remainder
    #2
    2 min @ 24 – 2 min @ 26 – 2 min @ 28
    #3
    Start – winding 5 – high 10 – shift to a 26 for 2 min – shift up to 28 for 2 min
    Cool Down
    Row out on the paddle for 10 min
    Add in a pause at arms away body over every other stroke x10 all 8 (focus – getting lots of run inbetween each stroke using the power of the legs)
    Lower the stroke rating to a 16 for last 10 strokes

    4/24/16

    Sunday – 8 AM
    Coach – KO
    Launch Driver – Rene

    Lineup
    Cox – Sonja
    8 – Kirsten
    Jacquie
    Nicole
    Cristina
    Andrea
    Janice
    Laurie
    Sabrina

    Rat 2x
    Sarah
    Elissa

    Heron 2x
    Ryan
    John

    Practice Plan

    1. Pick drill by fours starting with plops, arms, arms body, 1/2, full, + feather 10 strokes each
    2. Rotate through bow four, stern four – 30 strokes each x 2 – add in out four for 30 strokes all 8 at end
    3. Stationary drills – by fours – 10 times at each position – do the drill with both fours before continuing to next drill. Focus is on matching the swing out of the bow and the control up to the catch.
      • Carve out to bottom of the hand curve
      • Carve out to arms and body
      • Carve out to 1/2 slide
      • Carve out to 3/4 slide (blade will be fully squared by this point)
      • Carve out to catch
    4. Row by all eight for 2 min at 18/20/22/24 (8 min total)
    5. Stop and take feet out
    6. Row by all eight at a 22/24 for 6 min
    7. Stop feet back in
    8. Slide Length Changes (all on the feather) @ around a 20  –
      • Row all 8 for 20 full strokes
      • Row at 3/4 slide for 20 strokes (Patience in the movement to the catch and blade in early)
      • Row at 1/2 slide for 10 strokes (Quick Press & quick body swing)
      • Row at 1/4 slide for 10 strokes (Quick Press – squish the donut)
      • Focus in for long ratio shift to full strokes for 20 (Focus: Blade is in the water when shins are vertical)
      • Repeat set again
    9. 3 x 5 min pieces with 3 min rest
      1. Row for 20 strokes – start on the fly – winding 5 – high 10 – shift to base at 24 till 1 min left. @ 1 min left build up 2 every 10 strokes finishing @ 28
      2. Build over 5 to a 26 as the base holding steady till 2:30 down – build up 2 beats for a 20 – long shift down together to a 26 for remainder (focus: remembering the feeling and run of 25->75)
      3. Build over 5 to a 26 as the base – after 2 min build to a 28  – hold till 1 min down build to a 30 at 15 seconds left build up to a 32 more beats (Less about hitting the rates more about making it feel long)
    10. 10 min cool down to dock (depending on finish point)
      1. Row @ 18 for 3 min
      2. Add in pause at arms body over (making sure knees are held down flat) every other x 10
      3. Row out for 2 min
      4. Add in pause at release w/delayed feather every other x 10 (not feathering under water)
      5. Down to a 16 – do at least 10 x 25->75 strokes
      6. Dock

     

    4/20/16 – 6 PM

    Mayor’s Cup Line-Up (+ Sarah & Elissa)
    Coxswain – KO
    8 – Kirsten
    Jacquie
    Sonja
    Sarah
    Elissa
    Janice
    Laurie
    1- Sabrina

    Heidi & Nicole – Heron

    Practice Plan

      1. Pick drill by fours starting with plops, arms, arms body, 1/2, full, + feather 10 strokes each
      2. Rotate through bow four, stern four – 30 strokes each x 2
      3. Stop and do reverse pick drills by fours (review below video)- legs only, legs body swing, full strokes – 10 strokes each – focusing on the press of the legs and the hang off the handle and the pry through the water with just the press of the legs

    1. Row all eight starting at an 20 for 4 minutes with 10 x 25 % – 75 % strokes every minute – after 4 min build up 2 beats every minute. 22 – 24 – 26 – 28 – rates are approximate – work on getting rates through a controlled slide and strong press of the legs
    2. Break
    3. Work – 4 x 4 min pieces w/3 min rest – race simulations at slightly lower rates for the first 2
      1. Start (1/2, 1/2, 3/4, lengthen, full) 50% speed – settle to 24 @ 1:45 down build up 2 beats for a 10 – settle back to a 24 – @ :45 build up 2 every 10 seconds finishing at a 30
      2. Start (1/2, 1/2, 3/4, lengthen, full) 75% speed – settle to 26 @ 1:45 down build up 2 beats for a 10 – settle back to a 26 – @ :45 build up 2 every 10 seconds finishing at a 32
      3. Start (1/2, 1/2, 3/4, lengthen, full) 100% speed – settle to 28 @ 1:45 down build up 2 beats for a 10 – settle back to a 24 – @ :45 build up 2 every 10 seconds finishing at a 32
      4. Start (1/2, 1/2, 3/4, lengthen, full) 100% speed – settle to 28 @ 1:45 down build up 2 beats for a 10 – settle back to a 24 – @ :45 build up 2 every 10 seconds finishing at a 32
    4. Break
    5. Row @ 18 – pausing at the bottom of the hand curve every other stroke for 20 strokes – 5 min
    6. Row @ 18 adding in small start builders every 5 strokes – 5 min
    7. Dock

    4/17/16
    Cox – Sabrina
    8
    Elissa
    Sarah
    Kirsten
    Jacquie
    Andrea
    Janice
    Cristina
    Laurie

    Katie coaching
    Practice to be discussed on arrival

The forecast for Windsor, CT by Wordpress Weather