WEEKLY TRAINING PLAN
Workout Popup Wednesday April 7 - Training Notes

Wednesday, April 7

1x 40' @C4 — 40s ON / 20s OFF

Complete a good warm-up 3–5 km;
40s at 25 spm @C4 pace;
20s at 18–20 spm @C6 pace;
repeat for time designated.
Cool Down 3+ km

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St. Catharines Rowing Club, P.O. Box 28010, 600 Ontario St., St. Catharines, ON, L2N 7P8.