Super 5 South Trials. To Be Determined. Note, this is a general recommendation for people who have been training for a while new athletes need to work up to this level of training. Total training recommended 10-13 sessions per week. This is something people should work up to.
Most people have time limits in the morning.
Encourage promptness with start times so training can be completed before they have to leave to make it to work. If your programme has something other than Sunday off, shift the work but retain the order. For weights some exercises from AIS to replace others please ask for demonstrations. Have starchy food at the boatshed for after your row. 1.5 L of fluid for each kg lost in training.