Weather and wind look good for tomorrow and Friday morning.

In preparation for Head of the Madawaska we'll be running 2 (yes two) end of week custom practices brought to you by Marlene Royle of Faster Masters.

Thursday

10 minute warm up with 3 x 10 strokes at race pace at minute 2, 6 and 8

10 minutes @ your target race pace

30 min steady state row

Notes: Include your moving start to get up to speed, practice some steering, and the final minute.

Friday

10 minute warm up with 3 x 10 strokes at race pace at minute 2, 6 and 8

20 minutes at 20 S/M (mid rate) with 20 strokes at race pace every 5 minutes

10 minutes @ your target race pace

Notes: On the faster stroke rate sessions focus on clean blade work with correct blade depth.