Cygnet Weekly Update

 The club was a hive of activity over the Fours Head/Vet Fours Head weekend with a hundred plus crews boating from the club and many people cheering them on from the boathouse. A big thanks for all those who helped with marshalling and boating to make sure the event went like clockwork. We have three crews in Vets Fours Head and here is how they did:

Mas B 4- (Bart, Gav, Ian M and Gareth) 18:46, 44th overall and 3rd in category

Mas B 4x (Vasil, Tom, Piers, Tom) 20:26, 139th overall and 11th in category

Mas Nov 4- (Anna, Nick, Cris, Jez, Cris) 20:40 146th overall and winner in category

So well done to all the crews, each can be proud of their achievements and it is good to report a win. And well done to coach Tim who won the whole event by some margin in his TSS Mas B 4x.

No time to catch breath with Scullers Head coming up on the 26th November with 6 Cygnets entered.

This week:

Tuesday 7:15 Circuits with Maxi at Cavendish School. What message will Tim send to follow last weeks 400 lunges finisher? Be there to find out???

Wednesday 7:00pm Club run 5k easy, 5k hard, non runners 6 x 5min squats at r 24, 1 min rest

Thursday 7:00pm Squad ergo 30 x 1 min at 2k pace, 1 min rest

Weekend:

The focus is on going out in small boats, preparing for Scullers Head and giving steering experience to those who haven't got their steering spurs yet.

Saturday: Meet at the club at 7:20, on the water at 7:45. Make sure you are punctual to give time for any boat adjustments to make sure we all boat together.

First outing technical session 8-10k

Second Session 4 x 1500m at r 24, 26, 28, 30

In between, Tim will give a presentation on nutrition

Novice outing at 10 am

Sunday: Meet at the club at 7:20, on the water at 7:45.

First session 12k UT2

Second session Fartlek (interval pyramid)

Crew plans will be published on Thursday morning so make sure your availability is updated by Wednesday evening at the latest.

Finally it's good to report a win, I'd love that to be the first of many, but it comes from putting in the work on fitness and technique, never has there been a better time to commit to Tim's programme to achieved that.

Have a great week,

Jez