On-Water Training

Lifesavers Practice #18:

- technique (10-15 minutes)
- 4 x 600m (various intensities) 3-4'R

NOTE: This is last Thursday's practice that we were unable to do.

Stormriders Practice #13:

- technique (10-15 minutes)
- 4 x 600m (various intensities) 3-4'R

NOTE: This is last Thursday's practice that we were unable to do.

Stormriders Practice #12:

- technique (10-15 minutes)
- 4 x 600m (various intensities) 3-4'R

Lifesavers Practice #17:

- technique (10-15 minutes)
- 4 x 600m (various intensities) 3-4'R

Lifesavers Practice #16:

- technique (10-15 minutes)
- 5 x 400m (various intensities) 3-4'R

Stormriders Practice #11:

- technique (10-15 minutes)
- 5 x 400m (various intensities) 3-4'R

Lifesavers Practice #15:

- technique (10-15 minutes)
- 6 x 300m @ 500m RACE PACE with 3-4'R

Lifesavers Practice #14:

- technique (10-15 minutes)
- 5 x 3' (20" @ 100%, 1' @90%, 20"@100%, 1'@90%, 20"@90%) 3-4'R

Stormriders Practice #10:

- technique (10-15 minutes)
- 5 x 3' (20" @ 100%, 1' @90%, 20"@100%, 1'@90%, 20"@90%) 3-4'R

Lifesavers Practice #13:
- technique (10-15 minutes)
- 5x 500m (#1 @80% with start, half-way pick-up, finish; #2 first 250m at race pace, last 250m @80%; #3 @ RACE PACE; #4 with start, half-way pick-up, finish- rest @ 70%; #5 RACE PACE) All 500s have 4'R

Lifesavers Practice #12:

- technique (10-15 minutes)
- 6x 200m 3-4'R

Stormriders Practice #9:

- technique (10-15 minutes)
- 5x 500m (#1 @80% with start, half-way pick-up, finish; #2 first 250m at race pace, last 250m @80%; #3 @ RACE PACE; #4 with start, half-way pick-up, finish- rest @ 70%; #5 RACE PACE) All 500s have 4'R

Lifesavers Practice #11:

-technique 10- 20 minutes (review of catch and dropping the body weight on the paddle.)
- 2x (100m, 250m, 500m, 250m, 100m) 5'R (Rest 1', 2', 3', 2', 1')

Lifesavers Practice #10:

-technique 10-20 minutes (review of catch and dropping the body weight on the paddle.)
- 4 x 500m (broken up)

Stormriders Practice #8:

-technique 10--20 minutes (review of catch and dropping the body weight on the paddle.)
- 4 x 500m (broken up)

Lifesavers Practice #9:

-technique (20-30 minutes- on dock and in boat. Establish rhythmic stroke.)
- 4-6 x (4x45" hard/15" easy paddling) 3' Rest (45" are hard but we will put an emphasis on the rhythm. We are going for a long, powerful, rhythmic stroke.)

***We are going to try do get this practice done tonight (June 14, 2007). Practice #8 had to be changed because we didn't have enough people.***

Lifesavers Practice #8:

-technique (20-30 minutes- on dock and in boat. Establish rhythmic stroke.)
- 4-6 x (4x45" hard/15" easy paddling) 3' Rest (45" are hard but we will put an emphasis on the rhythm. We are going for a long, powerful, rhythmic stroke.)

Stormriders Practice #7:

- technique (20 minutes- on dock and in boat)
- 4-6 x (4x45" hard/15" easy paddling) 3' Rest (45" are hard, but we want to work on the rhythm we started to establish last week. We are going for a long, powerful, rhythmic stroke.)

Stormriders Practice #6:

- technical review (15-30 minutes)
- 3 x 200m RACE PACE
- starts


Lifesavers Practice #7:

- technical review (15-30 minutes)
- 3 x 200m RACE PACE
- starts

Lifesavers Practice #7:

- technical review (10 minutes)
- 2x2 paddling
- sprint pyramid: 2x (100m, 200m, 300m, 200m, 100m) 1-2 minutes rest between pieces. 5'R between sets.


Lifesavers Practice #6:

- technical review (10 minutes)
- 2x2 paddling
- timing drills (hit and glide, possibly a short pyramid with strokes.)
- 2-3 practice starts
- 5x 250m at RACE PACE. They will most likely all be with starts and I am hoping the Lachine competitive crew joins us for this workout.

Stormriders Practice #5:

- technical review (10 minutes)
- 2x2 paddling
- sprint pyramid: 2x (100m, 200m, 300m, 200m, 100m) 1-2 minutes rest between pieces. 5'R between sets.
- starts

Lifesavers Practice #5:

As a result of the low attendance ( 8 people!!!), this practice focused on individual technique. Thanks to those who showed up.

Lifesavers Practice #4

- technical review (10-15 minutes)
- 2x2 paddling
- 2 x (3', 1' , 3', 1') with 1' rest between pieces and 5' between sets. The 3' pieces will be at a long, steady pace. The 1' pieces will be at race pace.


Stormriders Practice #4:

- technical review (10-15 minutes)
- 2x2 paddling
- 5 x 250m at race pace (intervals 1, 3, 5 without start, 2 and 4 with start.)

Lifesavers Practice #3:

- technical review
- 2x2 paddling
- (3', 30", 2', 30", 1', 30", 1', 30", 2', 30", 3')---- Long pieces have 2' rest each, sprints have 1' rest.
- starts (if time permits.)

Stormriders Practice #3

- technical review
- 2x2 paddling
- (3', 30", 2', 30", 1', 30", 1', 30", 2', 30", 3')---- Long pieces have 2' rest each, sprints have 1' rest.
- starts (if time permits.)

Lifesavers Practice #2:

- 15 minutes technique (individual if the water is calm, group if not.)
- 2x2 paddling
- intervals- (3',1', 3', 1') and (2', 1', 2', 1') all hit and glide. Equal rest.
- starts

Stormriders Practice #2:

I have a workout planned for you. Here it is:
- 10-15 minutes technique and timing drills. (Focus on the reach, the catch and the exit.)
- 2x2 paddling
- hit and glide
- Introduction to Intervals: (1', 2', 3', 2', 3', 2', 1') with equal rest. All will be done hit and glide.
- Starts: Review of first 5 strokes. Introduction of next 15 sprint strokes and the transition to race pace.

Lifesavers Practice #1:

- 15-20 minutes technique and timing drills. (Focus on the reach, the catch and the exit.)
- 2x2 paddling
- hit and glide
- stroke pyramid (10, 20, 30, 40, 30, 20, 10 strokes) 30", 1', 1:30', 2' Rest between intervals.
- Introduction to starts
- if time permits, we'll get some harder intervals going, but it will most likely be part of Thursday's practice instead.


For the first week, the focus will be entirely technical.

Remember a few things from last year:

- 20 little girls paddling together could beat 20 strong men who can't stay in stroke.
- You don't pull with your arms! They merely attach the paddle to your body.

Practice #1:

- 10-20 minutes of technique (individually and group.)
- paddling 2 x 2 (remember this one?!)
- hit and glide drills.
- Stroke Pyramid (10, 20, 30, 40, 50, 40, 30, 20, 10.)