Sprint Canoe Training Camp - Men & Women

Agenda

Thursday, October 30

• Travel day.
• Pick up at airport and drive to Mississauga Canoe Club (MCC) – 30 minutes away. Check out club and leave paddling gear.
• 6:00 Meet billets and travel with them – dinner and evening at billets.

Friday, October 31

8:30       At MCC – ready to run plus light cals
9:15     On Water – Crew boats &/or singles for some — 3 [5’/4’/3’/2’ R=1’] R=3’ b/s - video
11:00     Review video — MCC meeting room — Paddle pool work for technique
12:30      Lunch – walking distance from MCC – your $
2:15     Weight room - stretching / core work (Junior and U23 National Team program) – forwarded prior to Camp
3:15      On Water — Singles — 30’ Z2 / 6 x 15 strokes on 3’ / 20’ Z2 - Technical and Videotaping
6:00      Grab Subway dinner on the fly – your $ - head to ACC for NBA Raptors Home Opener – no jeans or shorts please - $25.00 / ticket.

Saturday, November 1

8:30     At MCC — ready to run plus light cals
9:15     Singles — Time Controls – singles - with MCC paddlers – 2km    
11:15     Weight room – circuit work & max chin ups test
12:30     Lunch – Barbecue at Mac’s – 10 minutes away
3:00     On water – Crew Boats – 4 x 8’ / R=1’10 x 15 strokes every 2’ then 3 x 8’ / R=1’
6:00     Meet billets at MCC

Sunday, November 2

8:30     At MCC — ready to run plus light cals
9:15     On water — Crew boats — 10 x 5’ R=2’ [2’ @ Z2 + 1 @ Z3 + 2 @ Z2] with wash ride - alternating
11:00    Weight room - stretching / core work (Junior and U23 National Team program)
12:30    Lunch at Restaurant nearby – walking distance – your $
2:30     Paddle pool work and video
4:00     On the water – Crew Boats — 3 x 4 x 30” R=5’ [2 + 1 + no balls]
6:00    Billets to pick up

Monday, November 3

8:30     At MCC — ready to run plus light cals
9:15    On water — Crew boats and/or singles — 3 x 4 x 30” R=5’ [2 + 1 + no    balls]
11:00     Paddle pool — final check tech
12:00     Lunch in the area
1:00     Drive to airport for mid to late afternoon flights for home

NOTE: Will fit in a 1200m time control on nearby high school track during the camp.