HOB Training

 HOB is 9.5km

HOTY is 8km

We have a crew that has not rowed together. 
The objectives are to row together and to do about 8km with out stopping.
A variety of pressures and rates. 
Start at Toowong Rowing Club.
Turn at the green rocks and finish at GPS
8km at a split of 2:30 is 5 minutes per km x 8 km = 40 minutes
We need to be at GPS to finish at 6am and off the water at 6:15. 

4:40 On the water
Warm up & Technique.

5:40 am Start the 8k work at Toowong.
Turn at the green rocks.
Finish at GPS at 6am

6am at GPS
6:15 back at our ramp.

 So if we are not at Toowong by 5:40, we should note the time we start and turn early and do less than 8km this time.  Closer to HOB, we would truncate the warm up but for this first time, keep the technique bit.

WARM UP

in 4's. 15 strokes at each position. Square blades
Start with Bow 4 & oars in water at the finish
Arms only
Arms & Bodies,
1/4 slide, 1/2 slide., 3/4 slide, full slide,
Add in feathering. 15 strokes.
Finish with 10 strokes at firm pressure.
Check the run.  Do Stern 4
Bring in 3&4  Flow into Inside Arm / outside Arm

INSIDE OUTSIDE ARMS
In 6's. Suggest start with stern 6 and move the unused pair down the boat so that bow 6 is the last 6.

10 inside, 10 outside & square, 10 normal.
Rotate the 6 during the normal strokes.

RUSSIAN CATCHES
In 4's.  Stern 4.  Check the boat before starting.
At the catch. Place and push but only go to 3/4 slide. ie it's a very short drive.
10 catches
On the 10th catch flow into a full stroke and then do 10 normal strokes.
Then stop. Check the boat. Turn do bow 4

STRIKES
Full crew.  Row a minute or two to relax.
Strikes are Each stroke for 10 then 10 normal strokes.
call strike for the first one and call "Row-on" for each stroke.

So 10 strikes at the Finish, then 10 normal then
10 at arms away, then 10 normal
10 at arms & bodies, then 10 normal
10 at half slide, 

Stop for drink and remove jumpers.

Here we should be at Toowong

WORK

40 minutes with a U Turn finish at GPS.
Need some variety to keep the focus.

I would suggest something like:
4 minutes at each rate 16, 18, 20, 24 = 16 minutes
Start at light work at 16 and gradually increase pressure with rate
Row light for 4 minutes (20 minutes)
then do it all again but add 2 minutes at 26 and a bit more pressure.
Now we are at 36 minutes.  I imagine about the west end ferry terminal.
Row light for a couple of minutes.
Then build up for the last bit until we get to GPS.
Consider 10on 10 off or something like that just to kick it along.
AT GPS, just row light for a minute to both get the lactic out and to get us closer to our shed

Frank 0414 329 164