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INSTRUCTIONS: modify your row only. Try to stick with just Y,E or N for answers. Y, N, E and C are the ONLY answers that will be counted in the total rows. Coaches assign Coxing duties so use "C" ONLY with pre-approval.Make-Up Practice for 9/8/18No PracticeHead of the American
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# Rowers with "Y"Y = Yes1212131412160131614121816812109109787379979978989881010
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# Rowers with "N"N = No67877609896355233234455322322433222212
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(Please include the time)# Rowers with "E"E = leave Early01000001001001000001000100100100100100
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# Rowers with "C" (see above)C = Cox21222202122000000000000000000000000000
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COACHES
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Coach Brittany Aquaticinstructor@gmail.com408-843-8196
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Sarah Miedingsmieding96@gmail.com408-480-1665Y
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Peggy Johnsonmtj@selfridge.com408-315-0013
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Kate Martinktm08@att.net408-887-5981
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Sherry Bayardosherry.bayardo@gmail.com408-623-3452
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Amy Timpeamyt@lgrc.org
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Rachael
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Weekly Workout
(FYI: Informal gathering on Sundays at 7:30 for anyone that wants to do this together at the boathouse. Just check to make sure others will also be there!)
8 x 400m @ SR 28
2 min. rest between
(target pace should be -2 of your 5k test split. Try to keep your splits consistent)
10' warm up
3 x 15' 3' rest in between
5' @ SR 18
5' @ SR 20
5' @ SR 22
Focus on slow, calm recovery. Lead with the hands and roll into your catch. Pick up the stroke rate and drop your split by increasing speed and pressure through your drive while trying to maintain the same recovery speed throughout the 15 minute piece.
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Core WorkoutsCore Workout
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ROWERS
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Jerre BowenJerreBowen@gmail.com650-387-550563YYYYCYNo PracticeNNNYYNYYY
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Tiffany Spauldingtiffanysp@hotmail.com408-679-307243YYNNYYCYYYYYYYYYYYYYYYYYYYYYYYYYYYYYY
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Sridhar (Sri) Narasimhansri.altos@gmail.com408-888-106745YNYYNYNYYNYNNYYNYYNYYNYYNYNYYNYYNYY
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Jeannie Hamiltonhamilton.jeannie@gmail.com408-916-624358YYYYYYYCYYYYYYYYYYNYYNYYYYYYYYYYYNYYY
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Maureen Harrisonmeharrisonstudio@gmail.com415-518-7915CYYYNNNNNNNYYYYYYYYYNYYYYYYYYYYYYYYY
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Laura Knooplmknoop@aol.com510-378-135647YNCYYYYYNYYYYYYYYYYYYYYYYYYYYYYYYYYYY
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john kelmjkelm@deloitte.com408-888-945459YYYNYYCYNYYYNYNYYYYNNNYYYYYYYYYYNYYYY
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Ginny Bernervirginiaberner@yahoo.com408-396-611355YEYYY YEYCEYYEYYY YYEYYYEYYEYYEYYEYYEYY
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Aditi Chandraaditi.chandra@gmail.com650-387-179639YYYNCYNYYNYYYYYYYYYYYYYYYYYYYYYYYY
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Terri Andersonwildburro1@yahoo.com408-472-056461YYNYYCYYNYYYNNNNNNNNNNNNNNNNNNYYYYYYY
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Dedric N Jacksondedric.jackson@gmail.com(408) 691-3512YCYYYYYYYYYYYYYYYYYNNNYYYYYYYNNYYYYYY
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April Krishnanapril.krishnan@gmail.com408-607-8453YYYE -6:30YNNCE - 6:30YY
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Anne-Marie Strohmanamstrohman@gmail.com650-224-970545NYYYYNYYYCYYNYYYYNYYNNNNNN
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Karen Pendleykapendley@gmail.com650-714-265358NNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN
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Jiajun Sunjiajunstanley@gmail.com650-799-009625CYYYYYYNYNYN
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Jeff Xiejeffxie26@gmail.com224-420-683527YNNYNYYYY
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Bochen Zhangzhangbochen122@gmail.com765-775-641825NNNYYYNYNCYY
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Gero Zimmermanngero.zimmermann@gmail.com480-221-597740NNNNCNNNNNYY
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Drew Schulzdrews1109@gmail.com650-491-407325NYCYNYYYYNYY
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Erik Sambrailoerik.sambrailo@gmail.com831-331-022831YYNNYYYYYY
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Dan Scottoptotrix@gmail.com408-396-007054YYCNYYYYY
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Amy Lambertamy@bltsandbox.com408-981-784356YNNCYNYYYYYYYYYY
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Phuong Trangtuyetphuongt@gmail.com408-891-300563NNNNNNNNN
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Mindy Winchellmcminwin@gmail.com650-941-187063YYYYY
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Brad Beboutbebouts@comcast.net831-345-796258YYYYYY
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