| DAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
| WEEK 1 (finishes) | 16-Jun | 17-Jun | 18-Jun | 19-Jun | 20-Jun |
| what/where | row 7-9 am GAR boathouse | swim 6:30-8:00 am @Westside Pool | row7-8 am land 8-9:30 am GAR boathouse | Cycling 8 - 10 am
Hawthorne Trail |
row 7-9 am boathouse |
| focus/ workout | finish drills | arms | finishes/ upper body | 14 miles on Hawthorne Trail |
finish drills |
| WEEK 2 (recovery) | 23-Jun | 24-Jun | 25-Jun | 26-Jun | 27-Jun |
| what/where | row 7-9 am GAR boathouse | swim 6:30-8:00 am @Westside Pool | row7-8 am land 8-9:30 am GAR boathouse | Cycling 8-10 am Hawthorne Trail |
row 7-9 am
boathouse |
| focus/ workout | recovery drills | treading
water/kicking/ under-water distance |
slide control/ lunges-squats- car pushes | 14 miles on Hawthorne Trail |
seven count rowing/
slide control |
| WEEK 3 (catches) | 30-Jun | 1-Jul | 2-Jul | 3-Jul | 4-Jul |
| what/where | row 7-9 am GAR boathouse | swim 6:30-8:00 am @Westside Pool | row7-8 am land 8-9:30 am GAR boathouse | Cycling 8-10 am
Hawthorne Trail |
row 7-9 am
boathouse |
| focus/ workout | catch placement drills | cardio medley | catch drills/core stability work | 18 miles on Hawthorne Trail |
catches/lake row |
| WEEK 4 (suspensi | 7-Jul | 8-Jul | 9-Jul | 10-Jul | 11-Jul |
| what/where | row 7-9 am GAR boathouse | swim 6:30-8:00 am @Westside Pool | row7-8 am land 8-9:30 am GAR boathouse | Cycling 8-10am
Hawthorne Trail |
row 7-9 am
boathouse |
| focus/ workout | suspension/boat feel | arms | suspension/core- medicine ball-swissball |
22 miles on Hawthorne Trail |
lake row in 8s/ add a pair drill |
| WEEK 5 (boat feel) | 14-Jul | 15-Jul | 16-Jul | 17-Jul | 18-Jul |
| what/where | row 7-9 am GAR boathouse | swim 6:30-8:00 am @Westside Pool | row7-8 am land 8-9:30 am GAR boathouse | cycling 8-10 am
Hawthorne Trail |
row 7-9 am boathouse |
| focus/ workout |
bungee row/application of power/ 150 strokes | treading
water/kicking/ under-water distance |
square blade rowing/wobble board-swiss balls | 26 miles on Hawthorne Trail |
leapfrog |
| WEEK 6 (set) | 21-Jul | 22-Jul | 23-Jul | 24-Jul | 25-Jul |
| what/where | row 7-9 am GAR boathouse | swim 6:30-8:00 am @Westside Pool | cycling 8-10 am
Hawthorne Trail |
row 7-9 am
boathouse |
|
| focus/ workout | set/squareblade rowing | cardio medley | entire Hawthorne Trail (30 miles) |
lake race N to S capped @ 22-24 spm |
|
| PM trip to Itchetucknee Springs |
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| PM trip to beach for open water rowing |
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| day trip to Busch Gardens, leave early AM return late PM |