The practice plan for Varsity are below.
We will go over it together this afternoon, and a copy will be printed for the bow seats. Line-ups and boat assignments will be read before we launch. Please note there are slightly different workouts for the 4xs and the 2xs.
We will go over it together this afternoon, and a copy will be printed for the bow seats. Line-ups and boat assignments will be read before we launch. Please note there are slightly different workouts for the 4xs and the 2xs.
4x Workout:
(Kelly, Maria, Rachael, Mary Rose, Curry, Gabby, Katie, Jenny, Bonner)
(5:45-6:15) Warm Up - (if
you behind off the dock, row continuous whole boat until you catch up.)
Reverse Pick Drill, 5 Strokes at each.
·
Once through by pairs
·
Once through whole boat
Row continuous through Girard Bridge, once through the
bridge continue with WU.
Half Slide Pause
·
Every other stroke
·
Begin roll up after the pause
·
30 Pauses
Regroup at 3 Angels:
Stationary Drills
Catch Placement Drill: 10 by pair, 10 whole boat
·
Sit at finish squared and buried
·
Come up to half slide, brief pause
·
Come up to full slide and take the catch (should
be quick, back splash!)
Clean Release Drill: 10 by pair, 10 whole boat X 2
·
Sit at the finish, blade squared and buried.
·
Drop the hands and feather the blade while
swinging the shoulders and hands out of the finish.
·
Do it together, sharp and clean movements.
Steady State Rowing
From 3 Angles to 2k START line
Rating 10-22; 65-75% Pressure
·
Take 3 tens @ 28/30/32 on your way up.
·
Add in Half Slide Pause, every other stroke if
more then 3 boat lengths ahead.
Regroup on the East Side just after the 2k start line. If
you are the first one down there, stay to the side to allow other crews to pass
and do repeat the stationary drills listed above.
(6:15-7:30) Workout
[Distance @ Pressure (Rate)]
500/500/1000 @ 100%(28)/60% (18)/100%(30)
Paddle through bridges
Spin after Columbia, Steady State Pressure back to 2K starting line
250/250/1500 @ 100%(30) / Paddle (16-18) / 100% (32)
Paddle through bridges
Spin after Columbia, Steady State Pressure back to 1.5K starting line
250/500/750 @ 100%
(34)/Paddle (16-18)/ 100% (Open)
Paddle through bridges
and regroup.
Cool Down:
From 3 Angles to Girard: 10 feather/10 square
Row continuously on the feather under the bridges.
Girard to docks: ½ blade drive. Row with ½ your blade out of
the water on the drive.
2x Workout: (Taylor, Jane, Lexi, Mickey)
(5:45-6:15) Warm Up - (if
you behind off the dock, row continuous whole boat until you catch up.)
Pick Drill, 5 Strokes at each. (note this is the regular pick drill from the
finish)
·
Once through by pairs
·
Once through whole boat
Row continuous through Girard Bridge, once through the
bridge continue with WU.
Half Slide Pause
·
Every third stroke
·
Begin roll up after the pause
·
10 Pauses
2xs continue warm up without regrouping at 3 Angles
Steady State Rowing
From 3 Angles to 2k START line
Rating 10-22; 65-75% Pressure
·
Take 3 tens @ 28/30/32 on your way up.
·
Practice Starts: ½, ½, ¾, lengthen, full
Regroup on the East Side just after the 2k start line. If
you are the first one down there, stay to the side to allow other crews to pass
and do repeat the stationary drills listed above.
(6:15-7:30) Workout
[Distance @ Pressure (Rate)]
500/500/1000 @ 100%(28)/60% (18)/100%(30)
Paddle through bridges
Spin after Columbia, Steady State Pressure back to 2K starting line
250/250/1500 @ 100%(30) / Paddle (16-18) / 100% (28)
Paddle through bridges
2xs begin cool down.
Cool Down (in the 2xs you will be doing this on your
own)
From 3 Angles to Girard:
Half Slide Pause
·
Every third stroke
·
Begin roll up after the pause
·
10 Pauses
Row continuously on the feather under the bridges.
Girard to docks: ½ blade drive. Row with ½ your blade out of
the water on the drive.
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