2018 MRC WORKOUT Calendar
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MAY 2018
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SUNDAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY
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10' warm up, (2x) 12' on w/ 2' rate changes, 4' off. 1st 12': step change between 20 and 24, 2nd 12' between 22 and 26.
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10' warm up - (4x) 5min on, 3min off with coach given rate changes between 24-30 10' warm up - 19' pyramind (4,3,2,1,2,3,4) with rates (20,22,24,26,24,22,20). 5' paddle. 11' pyramind (3,2,1,2,3) with rates (24,26,28,26,24). 5' paddle
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10' warm up - (4x) 6min @ 24-26-28, @26-28-30, @26-28-30 @24-26-28 drills in between10' warm up - (12x) 1' on, 1' off. 1' on is the first 1' of a race piece. Start, High 5, Settle 5, Power 10, full pressure to finish. 1st 4 @ 20, 2nd 4 @ 24, 3rd 4 @ 28
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20 21 22 23 24 25 26
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10min warm up, (3x) 8min on, 2 min off @24,26,28,3010' Warm up, 4x Start 5 (Paddle, 50%, 75%, 100% pressure/rate). (4x) 4', rate 22,24,26,28. Each piece a "1k", start 5, high 10, settle 5, power 10 at final rate
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Warm up by pairs; drills focused on release timing, square finishes, pause at hands away, bodies over, for 10 strokes on and 20 strokes off warm up, drills and buildersWarm-Up, (3x) 10 min on, 3 min off. SS Pressure Rate 18, 20, 22. Every 2 min during piece, 3 to build, Power 10, 3 to settle
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NOTES
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COXSWAINS- please write down this warm up so you are ready to go
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2 min- stern 4 on the square --> 2min-bow 4 on the square --> 1min all 8 on the feather
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5 to build, 10@22, 5 on the paddle --> 5 to build, 10@24, 5 on the paddle --> 5 to build, 10@26, 5 on the paddle
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1 min paddle all 8 on the feather then RAISE YOUR HAND so coaches know you are finished with the warm up
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