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Welcome to Holyoke Rows
Holyoke Rows from docks on the Connecticut River

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Winter Erg Class

5:30 - 7:00 Tuesday-Thursday

7:30-9:00 Saturday

Starts:
Tuesday 3rd of January

Ends:
25th of Febuary

Cost = $100

See our workouts



 


 


 

 

 

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21st Annual

Gourmet

Extravaganza

Live/Silent Auction

To benefit the children of the Pioneer Valley

Sunday evening, 6:30pm
May 6, 2012
Holyoke Mall at Ingleside
Holyoke, MA

AmeriCorps VISTA Members

Tyrone Bowie Jr.

Thank You, Justin Medina for your help last summer.

VISTA Members are stipend volunteers working to improve the quality of life in their communities. 

 
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Kayak Fun Races

ERGOMETER WORKOUTS

Tuesday 1/10

warm-up

3 min on/1 min paddle x 5 (AT work - at your 2 k pace )

rest

100m, 200m 300m, 400, 300m, 200m, 100m -  with 1 min rest between pieces - all out - sub 2k pace

rest

1 Tabata with squat thrusts (20 sec on, 10sec off) x 8

Saturday 1/7

1.  5,000 meter piece (4250 women) conversational pace with first 250 of every 1,000 hard

2.  16 min (3 min moderate, 1 min paddle) x 4

3.  2 body circuits (16 min)

Thursday 1/5

1.  19 min pyramid 4,3,2,1,2,3,4 ratins 20,22,24,26,24,22,20

2. 4 500 meters with 2 min rest between -  each one at same rating and stroke output

3. tabata workout - damper 2 notches heavier  20 sec on, 10 sec off x 8

Tuesday 1/3

1. 12 min steady state

2. 750, 1000, 750 , 1000 with 2 min rest between pieces

ratine increase 2 beats each 250 within each piece

3. 12 min steady state

Tuesday 12/20 - power work out

1. 20 strokes @ full, 15 paddle x 4 ( 1st arms and back only , the 1/4 slide. 1/2 slide, full)

2. 60 sec on/90 off x 4, 3. 40 sec on/60 off x 5, 4. 30 sec on/45 off x 6

5. 12' steady state - 75% with 10 at full every 3min. , 6.  abs.

rest between each section of workout

Thursday 12/22   AT workout.  3 x 1,000meter x 2

2min rest between first 3 pieces, 4min rest between sets, repeat

first 500 at 90%, second  500 at 100%.

10 min abs.

Saturday 12/24

75% workout - long and low - conversational pace

3 x 15 min.  be willing to work on technique -  low rating focus on length from hips - not from your slide.

3 - 4  min rest between pieces.

 

Volunteer Opportunities

 

2011 Kayak Trips

 

Kayaking with

Holyoke Rows

Third Sunday of Month trip

Upcoming Trip Dates:

June 19th

July17th

August 21st

September 18th

Cost:

$20      for Holyoke Rows members, Free if you provide all your own equipment
$40      for non-members, $15 if you provide all your own equipment

 

For information or to sign up, call the boathouse at 413-322-5647, or email ottertales@holyokerows.org. You can also get more information, including pictures of last year's trips here.

 


 

River Conditions

Check here for updated river conditions.

 

Click for Holyoke, Massachusetts Forecast

River Level at Holyoke