WINTER 25–26 — PEGASUS ROWING

Junior Training Program — 13 weeks • Dec 1, 2025 – Feb 28, 2026
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Program Objectives

  • Improve rowing power metrics
  • Set new 2K erg PRs
  • Build a broad training base for spring sprint season
  • Strengthen core, lower body, and complementary muscle groups
  • Increase mobility and flexibility ranges

Duration

A comprehensive 13-week program from December 1, 2025 to February 28, 2026.

Location

Upper Merion Boathouse – (UM Boathouse)

High School Squad Practice Schedule

Regular times

  • 4:00 – 6:15 PM Monday, Tuesday, Thursday, Friday
  • Wednesdays and Sundays are recovery days
  • Saturdays 7:00 – 9:30 AM

Practice Focus (weekly)

Day Time Primary Focus Notes
Monday 4:00–6:15 PM Lower Body & Core Strength
Upper Body
Mobility		 Strength emphasis
Tuesday 4:00–6:15 PM ERG Training Zone 2
Test Pieces
Flexibility		 ERG workouts posted weekly
Wednesday — RECOVERY Optional home workout
Thursday 4:00–6:15 PM ERG Training Zone 3
Upper Body
Flexibility		 High-intensity intervals
Friday 4:00–6:15 PM Lower Body & Core
Mobility		 Strength & mobility
Saturday 7:00–9:30 AM ERG Training Zone 1
Flexibility		 Occasional outings
Sunday — RECOVERY Rest day

ERG workouts posted Sundays. Home ERG required for Tues/Thurs if absent. Rental ergs available.

Winter ’25/26 Indoor Competition Schedule

Main Line Slide — Lower Merion HS
Sat, Jan 25, 2026
Center City Slam — Drexel University
Sat, Feb 7, 2026
Philadelphia Indoor Classic — Philadelphia
Sat, Feb 21, 2026

Notes about competitions

  • Entry fees average $30 per race (not included).
  • Pegasus Uni is optional (approx. $96).

Expanded Competition — American Youth Cup (Under Review)

Coaching staff is reviewing sending a team to the American Youth Cup Series 1 at Nathan Benderson Park (Sarasota, FL), Feb 14–15.
Participation depends on readiness and interest. Travel costs shared among participants.

Absences / Attendance Policy

Regular attendance is required. A shared Google calendar is used during the first two weeks.
Afterward, 48-hour notice is required for planned absences except emergencies.

Outdoor Rowing Options & Saturday Outings

On-the-water practices depend on weather and safety. Saturday practices may include outings—no extra charge.

Equipment & Support Tools

  • RowLog Internet ERG Data Recording
  • AG/NG Heart Rate Monitor tracking
  • 2 Concept 2 STRENGTHERG Machines
  • 1 Dynamic Concept ERG
  • 15 Model D, PM5 Concept 2 Machines
  • Ergs available for home rental
  • SimulatOar sculling machine

Required Items NOT Covered by Fee

  • PM5-compatible HRM belt
  • USRowing Championship membership

Final Notes

Saturday morning practices are critical.

For scholarships or equipment questions, email Coach Franck.

Pegasus Rowing • Upper Merion Boathouse
Last updated: Nov 28, 2025