VANCOUVER LAKE AQUATIC CENTER
Home of the Vancouver Lake Rowing Club
VANCOUVER LAKE AQUATIC CENTER
Home of the Vancouver Lake Rowing Club
Summer Experienced Rowing 2026
Sessions from June 15th-July 24th
Open practice 7/27-8/25 * Coaches are present, this is drop in practice time for athletes
7:30am-9:30am
(Athletes can complete strength sessions on their own after water is complete at 9:30am)
Summer Rowing Program Description
- Program description:
- Designed for experienced rowers seeking intentional training and technical development ahead of the fall racing season, this camp provides a highly focused environment centered on small-boat work and competitive lineup preparation. Athletes will train with an emphasis on technical refinement, movement efficiency, connection, and the ability to sustain boat speed under pressure.
- Program Price:
- 3-day $175 a month
- 5-day $250 a month
Participants will leave camp with measurable gains in:
- Aerobic engine development through structured threshold and steady-state work
- 2k and 6k speed progression using individualized split targets
- Technical efficiency at the catch, drive sequencing, and run between strokes
- Strength and power transfer from gym to boat/erg
- Small Boat focus
- Mental performance habits including race focus, confidence, and recovery discipline
Who It’s For:
This camp is ideal for:
- Experienced junior rowers
- Multiple sport athletes that are wanting to see what competitive rowing is like
- 1 week of learn to row is required to participate
Register HERE
Training Elements
On-Water / Technical Sessions
- Blade work and connection drills
- Catch timing and front-end suspension
- Drive sequencing and leg-body-arm connection
- Ratio and rhythm development
- Starts, high-rate transitions, and finishing pieces
- Small boat skill refinement
Ergometer Performance Sessions
- Threshold intervals
- VO₂ max development pieces
- 2k pace progression workouts
- Team relay and pressure sets
- Technical rate ladders
Strength & Movement
- Rowing-specific posterior chain strength
- Knee extension power and drive speed
- Core stiffness and posture control
- Mobility for hips, ankles, thoracic rotation, and shoulders
- Injury prevention circuits
Rowing Education
- Fueling high training loads
- Sleep and recovery strategies
- Race visualization and confidence routines
- Data review: splits, stroke rate, and efficiency metrics
- Goal setting for season benchmarks
- Video review
Sample Daily Schedule
Morning
- Dynamic mobility + activation
- On-water technical session or erg threshold
- Video review
Midday (help with LTR)
- Strength training
- Athlete education workshop
Summer Goals/Focus
- By the end of summer, athletes should expect:
- Faster baseline aerobic splits
- Improved technical consistency at race cadence
- Better ability to hold rhythm under fatigue
- Increased confidence in race plans
- Clear individualized training focus for spring
- Stronger team culture and lineup cohesion
