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Block 1

Starting Aug 12 till end Sept

The idea is to build our endurance and stamina in a mixed less structured program while doing one session a week in the boat working on rowing technique. 

Boat Session
1 hour max
Warm up
Technique
Warm down
Mixed Sessions
 
 
 
2 sessions a week
Weights
 
 
Mixed in with weights one of the three each time
5 Minute erg sitting on 16 stroke rating
Headland run from the clubhouse
Hill bike ride in own time

Block 2

8 Week Starting 1 Oct to end Nov – Building our Aerobic base while finding timing and rhythm. Work your way into it the rating will come as the body adapts to the energy systems. Set ergo damper at 6

2 sessions x ergo, 2 sessions x Boat; Up to you on other days to run, cycle, circuit or rest

Week 1
 
 
 
Ergo Session x 2
5 min run
3 x 10 min ergo rating 18
5 min run
Boat sessions x 2
Warm up
10 x 5min pieces with 1 min rest
 Warm down
Week 2
 
 
 
Ergo Session x 2
5 min run
2 x 15 minute ergo rating 18
5 min run
Boat sessions x 2
Warm up
7 x 7min pieces 1 min rest
Warm down
Week 3
 
 
 
Ergo Session x 2
5 min run
2 x 20 min ergo rating 18
5 min run
Boat sessions x 2
Warm up
5 x 10 pieces 1 min rest
Warm down
Week 4
 
 
 
Ergo Session x 2
5 min run
 1 x 30 ergo rating 20
5 min run
Boat sessions x 2
Warm up
4 x 12 min pieces 1 min rest
Warm down
Week 5
 
 
 
Ergo Session x 2
5 min run
5 min ergo warm up – 1 x 20 min ergo rating 24
5 min run
Boat sessions x 2
Warm up
2 x 15 min pieces 2 min rest
Warm down
Week 6
 
 
 
Ergo Session x 2
5 min run
5 min ergo warm up – 1 x 30 minute ergo rating 24
5 min run
Boat sessions x 2
Warm up
3 x 20 minute pieces 2 min rest
Warm down
Week 7
 
 
 
Ergo Session x 2
5 min run
3 x 10 min ergo pieces, 2 minute rest
5 minute run
Boat sessions x 2
Warm up
2 x 30 min 2 minute rest
Warm down
Week 8
 
 
 
Ergo Session x 2
5 min run
3 x 10 min ergo rating 26, 2 minute rest
5 min run
Boat sessions x 2
 
1 hour row no stops
 
 
 
 
 

A little bit about Moruya Surf Life Saving Club

Moruya Surf Life Saving Club has provided a safe swimming environment on Moruya beaches since 1932. Whilst active in all areas of competition, we are also strong supporters of our local community. The club patrols Moruya Beach from October-April each year.

Contact Us

(02) 4474 2674

Charles Moffitt Drive, MORUYA

POSTAL ADDRESS:

Moruya Surf Life Saving Club, PO Box 15

MORUYA, NSW 2537