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The Naval Pentathlon – A Coaching Program For The Seamanship Race

Table 1:

Mesocycles Introductory Introductory for recovery Basic Precompetitive Competitive Total
Weeks 3 4 13 4 2 26
No. of workouts/ week 2 2 3 2 2 11
Total workouts/ mesocycle (hours) 6 (12) 8 (16) 39 (78) 6 (12) 4 (8) 63 (126)
M1 - Start: moving on a 5x5m platform situated at 2 meters from start. 1hour 1½hour 5hours 1hour 1hour 9½hours
M2 - Work on the mast: using a Boatswain’s chair, the competitor hoists himself up to a plate fixed to the top of the mast in a vertical position, at 6m height from the ground, and puts five wooden pegs (20cm long and 3.5cm thick) into the corresponding holes of the plate, which are marked in specific colours. 1½hour 2½hours 10Hours 1½hour 1hour 16½hours
M3 - Hauling a cable: the cable, which is 10m long and 10-15cm thick, must be hauled through the water. 1½hour 1 hour 4hours 1½hour ½hour 8½hours
M4 - Heaving lines: a heaving line is thrown and fixed to the pontoon with a bowline knot. It weighs 200g and is thrown 15m away within a 10m corridor. 2½hours 4½hours 9hours 1½hour 1hour 18½hours
M5 - Slalom rowing around buoys: five buoys are anchored 15m from each other, and the competitor must pass each of the five buoys four times during the two laps in the race. The total length is 90m, and the first buoy is at the distance of 30m. 5½hours 6½hours 50hours 6½hour 4½hours 73hours
TOTAL 12hours 16hours 78hours 12hours 8hours 126hours
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