[OUWC] crew things

[Dumais, Carly]

Here is an updated practice schedule. I only changed things around for the people that reached out to me who couldn't make certain practices. Here are the alternative work outs for the girls who aren't in a lineup:


Monday: @10k pressure (2k split+10s) 2 min @ each rating starting with 18,20,22,24,26,28,26,24,22,20,18,16. Do this twice with a 10 min break in between. set erg to 24 minutes. take a screen shot of both pieces. STRETCH


Tuesday: 10 min warm up of pick drill and reverse pick drill). 30 minute steady state (no higher than a 26 stroke rate and 2k+12) Stretch after for at least 10 min. STRETCH


Wednesday: 20 min erg, 20 min run, 20 min core. then STRETCH


Thursday: erging pyramid. 10 strokes on-5 off,20 on 10 off,30 on 15 off, 40 on 20 off, 50 on 25 off, 40 on 20 off, 30 on 15 off, 20 on 10 off, 10 on 5 off *on 2k pressure. *off 2k +15. 20 min abs and STRETCH


Friday: No alternative. I want everyone to come to the 5k run on Friday morning 9/2. Friday evening practice we will be hot seating the 8 and the 4, trying different lineups.


Please send me a pic of your erg screen when you are done. I want to see the breakdown of the workout, which you can do through more options, and then memory. If you have any questions, please contact Keenan.


Next Monday or Tuesday (depending on Ping's hours on labor day) will be our first 5k test. YAY! Also next Monday night at 8pm is our first general meeting in Porter.


Carly



Patton College of Education

Restaurant, Hotel, and Tourism

Ohio University Class of 2017

Ohio Women's Crew, President
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