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U-13
Bulletin Board
Commencing Thursday, 21 February:
Introduction to stretch and bodyweight exercises as per Scotch
Oakburn Rowing guidelines
Week commencing 25 February:
Monday: Introduction to rowing ergo
Thursday: 500 metre time trial
Week commencing 3 March:
Monday: Swim and capsize drill (Pool – Elphin Campus)
Thursday: Cross training levee run Scotch Oakburn Park
Week commencing 10 March:
Monday: Swim and capsize drill (Pool – Elphin Campus)
Thursday: Cross training levee run Scotch Oakburn Park
Week commencing 17 March:
Monday/Thursday: Introduction to Rowing specific
‘Fitball’ exercises
Subject to change after Easter
Week commencing 31 March: Stretch and body weight
exercises
Week commencing 7 April: Rowing ergo
Week commencing 13 April: Cross-training bike, swim, run,
beep test
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