Adam Scott Rowing Club – Dec/Jan training schedule
Coached workouts are on Mon, Wed, Thurs mornings.
Note: You Need a membership ($25 team rate)by Dec 11!!
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EXTRA
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MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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EXTRA
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DEC 7
Orientation Day
(MORNING)
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8
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9
G: Erg/Circ B: Wts
2x 11 min Cat V
1 min on @ 26, 1 min off @ 20
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10
B: Erg/Circ G: Wts
2x 11 min Cat V
1 min on @ 24, 1 min off @ 20
Stress technique
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11
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30 min steady state
Cat VI, Technique
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1x19min pyramid
18-20-22-24 Cat VI
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14
G: Erg/Circ B: Wts
25 min steady state
Cat VI, focus on Tech
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15
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16
B: Erg/Circ G: Wts
25 min steady state
Cat VI, tech.
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17
G: Erg/Circ B: Wts
20 min Piece Cat V
R chg./2min 16-22
Technique
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18
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20 min Piece Cat V
R chg./2min 16-22
Technique
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30 min steady state
Cat VI, Technique
Rate 20
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4 JAN 2010
B: Erg/Circ G: Wts
2x14 min Cat V
1min on, 1 min off
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5
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6
G: Erg/Circ B: Wts
2x14 min Cat V
1min on, 1 min off
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7
B: Erg/Circ G: Wts
29 min pyr Cat V
16-18-20-22-24
Technique
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8
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29 min pyr Cat V
16-18-20-22-24
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4x500 2x1000
1x2000 Cat IV
Rate 24-26max
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11
G: Erg/Circ B: Wts.
30 min piece Cat V
R chag/2min 18-24
Technique
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12
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13
B: Erg/Circ G: Wts.
30 min piece Cat V
R chag/2min 18-24
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14
G:Erg/Circ B: Wts
1x19min pyramid
18-20-22-24 Cat VI
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15
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16
20 min Piece Cat V
R chg./2min 16-22
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25 min steady state
Cat VI, tech.
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18
B:Erg/Circ G: Wts
1x19min pyramid
18-20-22-24 Cat VI
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19
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20
G: Erg/Circ B: Wts
4x500 2x1000
1x2000 Cat IV
Technique
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21
B: Erg/Circ G: Wts
30 min steady state
Cat VI, Technique
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22
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30 min steady state
Cat VI, Technique
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