Cygnet Weekly Update

 Another busy weekend on the river with the Vet Fours Head crews plus a double and pair pushing each other hard in three race pieces. On Sunday we had our Scullers Head entries on the river and "enjoying" fartlek training in lovely autumn sunshine. And there's a good core of people attending circuits and the squad ergs and you can see the improved fitness levels from that, but there is room for more at both sessions. Thanks the Marj for taking the "New Novices" to unfamiliar stretches of the river beyond Kew for the first time.

It's Fours Head weekend coming up with Fours Head rowed on the ebb tide on Saturday at 13:15 and Vet Fours Head on Sunday on the flood tide starting at 10:32 after the 2 minutes Remembrance Day silence. We have three crews entered on Sunday come and cheer them on...

Mas B 4x crew 11 Vasil, Tom, Piers, Matt

Mas B 4- crew 32 Bart, Gav, Ian M, Gareth

Mas Nov 4+ crew 234 Anna, Nick, Cris, Jez, Scott

This weeks plans:

Tuesday 7:15pm Max Circuits with Maxi at Cavendish School - you can see the fitness and core strength of the regulars improving, but it would be good to see more of the squad there. Ex LTR guys, now's the time to start...

Wednesday: 7:00pm 10k easy run or for non runners 4 x 5min squats rate 20, 1min rest

Thursday: 7:00 pm Squad Erg 30 mins r 20 at 75% of 2k power (as per Tim's calculation)

Saturday Coached outings for race crews at 7:15 (others can join if they wish).

LTR outing at 10am

Sunday: Vet Fours Head. No squad outings but for those not racing, you will need to be off the river by 9:30 at the very latest to avoid the Vet Fours Head boating.

Final Note. Tim is giving us a first class programme on and off the water to improve our technique and fitness and those who are making the sessions are benefiting hugely and enjoying it at the same time. But if you miss sessions you are missing part of the instruction and getting incomplete an incomplete programme. So please do what you can to make the coached sessions.

See you all at circuits tonight...

Jez