25th May 2006 - Coaching update.


What an awesome session. Back in Mujaji 1 after the 2 month slog in the wooden boats, we really achieved some crisp, fast paddling.

Before embarkation, we did a 4x10 (10 push ups, 10 sit ups, 10 x-over L, 10 x-over R, 10 squat jumps, 3x 20sec/10sec rest bridging).

Session focus: Power.
Power pyramid to 10..40 and back (normal, twist, power). Excellent surge on the power.
Front half, back half for 3 (20 boat, 20 front, 20 back).
Front half, back half (10s competitive)
Swapped J-man for Martin at sweep.
Front half, back half Resisted 50s (3x)
4x 10 boat, 30 in 4's.
2x drag race.
1x 250m race.
Gentle warm down eyes clossed / open.

Apologies:
Shane + Kerri (social commit), Mandi (work), Mike (Joburg), Carol (ill), Zayd (ill).
Des (overseas), Cragus (late at work).
Thor (CFA)

Crew:
Ben Nadir
Laura Malika
Sandra Coleen
Iemraan Faiza
Hayley Gillian
Mark J-Man / Martin
Vince Igshaan
Craig S
JJ
Martin/J-man

All in all, a great effort and commitment.

Next session: Saturday.
Twisting, abs and endurance.