advanced - TRAINING FOR national and international COMPETITION AND DEVELOPING power 

Rowing (by tryout)
Frequency: five-six times per week
Weekly volume: 60k-80k
Racing: Same as intermediate team, plus CRASH-B's, USRowing Masters Nationals, World Rowing Masters Regatta, Royal Canadian Henley, Head of the Housatonic and the Head of the Charles Regatta. 
Current team's training plan for worlds

Supplements

• Flexibility Perform stretching and self-myofascial release (foam rolling) before and after workouts. Do dynamic stretches prior to workouts and static stretches after workouts. Hold static stretches for a minimum of 30 seconds and sustain pressure on tender spots while foam rolling for a minimum of 30 seconds.
   
• Cross-training cardio Once per week
   
• Resistance Training - to come