Most of the year, morning practices run from 7:30 am until 9:30 am.  (summer is earlier). The morning rows balance time in single, pair, double, and straight four or quad. Each season has a heavier percentage of the time spent in a boat class, which is supplemented with another boat class. A typical practice will have 4-5 singles and 2-3 pairs rowing as a group. Some competitive pieces are run in flights, and some are against the clock. Steady-state and drills work is done as a group, and there is some pressure to "keep with the group," which takes a little getting used to. Much time is spent doing drills that help emphasize a technical theme. One can expect there will be a technical aspect to every day, a decent amount of meters on the water (depending on the intensity) and then a short erg once landed.

SRA and ARION recently completed a complete refit of the weight room on the first floor of the training center. ARION is fortunate to have access to new, state-of-the-art equipment on-site.

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Most ARION athletes lift "in-house" with the SRA facilities and internally designed programs.  This lifting is done without coaching but is designed by our resident athlete and PT.  It is always encouraged to lift in groups or with the trainer.  ARION lifts 2-3 times a week as the second practice of the day.

Afternoon cross-training is an integral part of the ARION program. Different activities precede various times of the year, but the athletes choose which activity. It is encouraged to cross-train with others and outdoors. With easy access to incredible outdoor locations, cycling, running, hiking, and even swimming in the open water are great options.

There are indoor options on spin bikes, treadmills, bike ergs, and pools - but we try and save that for bad weather days.  Recently, road cycling has become the option of choice, and a road bike is recommended for all.  Most popular cross training options are group runs on "the fitch loop" past the horse farms, and group rides on the "King Dairy" loop which includes a stop for ice cream

While erging is a heavier part of the program when the river is frozen and the team is not on a southern training trip, it is never out of the program. Athletes can expect to do a little bit of erging in the mornings as a post row, and then also erg a few times a week in the afternoons when not lifting and cross training.

ARION has access to C2 ergs as well as RP3 and sliders. The morning erging sessions when the river is frozen are coached.