BRC/CRR Workout Plan

	A	B	C	D	E	F	G	H
1	Week starting
2		Mon	Tue	Wed	Thu	Fri	Sat	Sun

9	7/17/2017	3' @ 20, 2' @ 22, 1' @ 24 steady state	Coached Row	4' @ 20, 1' @ 24 alternating steady state	10' warm up 2' on, 4' off alternating. 'On' is with increasing rates for each set 24/26/28/30/32. Off is a controlled paddle with good technique and togetherness.	Warm up then 2 x 15 @ 24 at pressure. 5' paddle in between	Coached Row	Rest
10	7/24/2017	Warm up then, 2' @ 20, 2' @ 22 alternating. Work on ratio and bounciness out of the finish (esp. on the 22s).	Coached Row	4' @ 20, 1' @ 24 alternating steady state	10' warm up 8' 2' @ 24 on, 2' @ 18 off 8' 2' @ 26 on, 2' @ 20 off 8' 2' @ 28 on, 2' @ 20 off 8' 2' @ 30 on, 2' @ 20 off	Warm up then 2 x 10' with 10' paddle in between. 1st @ 24 and 2nd @ 26	Coached Row	Rest
11	7/31/2017	Warm up then, 2' @ 20, 2' @ 22 alternating. Work on ratio and bounciness out of the finish (esp. on the 22s).	Coached Row	4' @ 20, 1' @ 24 alternating steady state	Warm up then 2 x 10' with 10' paddle in between. 1st @ 24 and 2nd @ 26	10' warm up 8' 2' @ 24 on, 2' @ 18 off 8' 2' @ 26 on, 2' @ 20 off 8' 2' @ 28 on, 2' @ 20 off 8' 2' @ 30 on, 2' @ 20 off	Coached Row	Rest
12	8/7/2017	3' @ 20, 2' @ 22, 1' @ 24 steady state	Coached Row	Warm up then, 2' @ 20, 2' @ 22 alternating. Work on ratio and bounciness out of the finish (esp. on the 22s).	Warm up then 3 x 7' with 5' paddle in between. 1st @ 24, 2nd @ 26, 3rd @ 28	Warm up then 3 x 7' with 5' paddle in between. 1st @ 24, 2nd @ 26, 3rd @ 28 or steady state if already rowed Thursday	Coached Row	Rest
13	8/14/2017	4' @ 20, 1' @ 24 alternating steady state	Coached Row	Warm up then 2 X 15'. First @ 24, 2nd @ 26 with 10' paddle in between	Warm up then 2 X 15'. First @ 24, 2nd @ 26 with 10' paddle in between or steady state if already rowed prior day	Warm up then 2 X 15'. First @ 24, 2nd @ 26 with 10' paddle in between or steady state if already rowed prior day	Coached Row	Rest
14	8/21/2017	10' warm up 8' 2' @ 24 on, 2' @ 18 off 8' 2' @ 26 on, 2' @ 20 off 8' 2' @ 28 on, 2' @ 20 off 8' 2' @ 30 on, 2' @ 20 off	Coached Row	4' @ 20, 1' @ 24 alternating steady state	Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28	Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 or row Monday's workout if rowed yesterday	Coached Row	Rest
15	8/28/2017	10' warm up 8' 2' @ 24 on, 2' @ 18 off 8' 2' @ 26 on, 2' @ 20 off 8' 2' @ 28 on, 2' @ 20 off 8' 2' @ 30 on, 2' @ 20 off	Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 (or steady state if already rowed same workout Monday	4' @ 20, 1' @ 24 alternating steady state	Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28	Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28 or row Monday's workout if rowed yesterday	Coached Row	Coached Row/Sculling clinic
16	9/4/2017	Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28	Coached Row	4' @ 20, 1' @ 24 alternating steady state	Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28	Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28	Coached Row	Rest
17	9/11/2017	Warm up then 2 x 10' with 10' paddle in between. 1st @ 26 and 2nd @ 28	Coached Row	Steady state/drills	Steady state/drills	Steady state/drills	Coached Row	Coastweeks
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