I've tried to plan out spring break every year.  Some years I keep closer to the plan than others but I'm expecting to follow this to the letter.  A change from many years is the Gluckman workout much earlier in the week and the peak work coming early as well, with a slight taper towards the end.  As I've said, I'd like to see higher energy levels at the John Hunter regatta this year.  Traditionally, we have not performed well at that race and I'd like to change that outcome.  Some of our old friends from Clemson, Florida, Georgia and Rollins will be at John Hunter this year.  On with the show:


Friday 3-17

2k Erg Test

Purpose:  Evaluate the fitness and mental toughness of each athlete

2:30pm start:  Mandy Renee

4pm start:  Allison RachelB Tera Blaze Lulu HannahM

4:30pm start:  Beth HannahH Kelly Kate* Kaela Stacks Kat Jo*

*currently sick/injured

Everyone please confirm if these start times work for you and if not, when.


Saturday  5pm  11k goal  

Long row 4' on 1' off turn at 6pm or end of the Grand Lagoon Marina past bridge, whichever comes first.  TIME TRIAL over 800m course w/ start and 20, settle 32-34

Purpose is to work the kinks out of the travel day and knock off the sand from beach Olympics.  Sightsee a bit--welcome to PCB

Sunday 9am  10k goal

Purpose: to concentrate on catches and length at the catch.
DRILLS:  Half boat row (Lulu knows this one), back down drill, 1st 3" drill, legs only rowing
2x19' pyramids 18-24 and 20-26  Lower rates to give boats time to concentrate on the catches and make positive changes

5pm  14k goal  

Purpose: Catch concentration and aerobic fitness work.  Introducing catches at higher boat speeds and ratings
4x10'  1 at 22-28 spm, 2 at 24-30 spm 1 at 26-32 spm.

Monday 9am 10k goal

Purpose: Concentration on core body control throughout stroke.  The position of the body at the catch must be the same as at body over.  Shoulders on top of a stacked backbone, chin up and inside shoulder low and over the gunnel.  The body should draw the athlete up the slide with the hips and core, instead of toes and feet.

DRILLS: Cut the cake, Accelerate 5s, Pause at body over, feet out rowing
6x5' 20, 22, 24, 24, 30, 32   Lots of time in early races to get on the centerline and set the boat.

5pm 5k goal  

SEAT RACING  Expect 5-6 runs over the 800m seat race course.
Purpose: identify difference between athletes with eye toward selection of top 8, 2nd 8 and/or LW4

Tuesday 9am  16k goal  NOTE: Practice time changeover day.

GLUCKMAN  34-36-38
Purpose:  Comfort at higher ratings, timing and body control carried over from earlier outings

2pm  16k goal

Beach Row  4' on 1' off 20, 22, 24, 22, 24, 26, 24, 26, 28, 24, 24, etc
Purpose: Improve boat set and physical fitness.  Concentrate on body control and finish timing

Wednesday  6:30am 12k goal

Purpose: Reinforce body control.
DRILLS: Cut the cake, pause, outside arm only, feet out rowing
2.19' pyramid, 18-24, 24-30spm

2:30pm 5k goal

Jay's patented start workout.
Purpose: Polish up our start skillz.
Expect 4-6 runs up the 800m course
TIME TRIAL

Thursday 6:30am  10k goal

2x2k 1st at race pace, second at 26-28 w/ starts  Lots of drills in between.  1st 3", half boat rowing, legs only

Purpose: Comfort with the 2k distance, comfort with settling.  Practice of race moves like triple 7s, power 10s,  Reinforce catch skills

2:30pm  16k goal

Beach Row  4' on 1' off 20, 22, 24, 22, 24, 26, 24, 26, 28, 24, 24, etc
Purpose: Improve boat set and physical fitness.  Concentrate on body control and finish timing

Friday  6:30am

Swing/pop 2k.  One final 800m TIME TRIAL

Purpose.  Buh-bye PCB.  Get ready for John Hunter.  Positive final row before de rig and load for home.