SUN                MON              TUES            WED                THURS            FRI            SAT    

					1	2
3 OFF	4 6km Fartlek working on technique	5 as many chin ups as you can before going on the water   6x6min first 3 min 80%, last 3 min 90%	6 3 x’s 1000m TIMED	7 as many push ups as you can before going on the water (6’@80%, 2’@ 90%) x3	8 AS YOU FEEL practice (AYF) (Take coach out for dinner?? haha)	9 15 min warm up run (4 x 8’)x5 @ 80%/90% 10’ ab circuit   or Pakenham Regatta
10 OFF	11 8km Fartlek working on technique	12 as many chin ups as you can   (4’2’4’2’) x 2 85%/95%	13 3 x’s 1000m TIMED	14 as many push ups as you can (3’1’3’1)x4	15 AYF night	16 4km Race (To the point and back – mass start)   10’ ab circuit
17 OFF	18 10 km Fartlek working on technique	19 as many chin ups as you can   (1’2’3’4’3’2’1)x2 between 70%-80%	20 3 x’s 1000m TIMED	21 as many push ups as you can (3’2’1) x5 building up to 100%	22 AYF night	23 Fitness Test Push ups Chin Ups Hills Abs As many as you can do!
24 OFF	25 6km Fartlek working on technique	26 as many chin ups as you can   1km hard, 1km easy, 1km hard, 1km easy – trying to finish in under 40 mins	27 3 x’s 1000m TIMED	28 as many push ups as you can (30’,45’1)x10 all @ 100% running starts	29 AYF night	30 MASTERS REGATTA @ Rideau