Senior And Weekend (SAW) Team Page
- Parent Category: Rowing Programs
Weekly information on the Sunday morning practice plan and general information for SAW rowers.
2013 SAW Coaches
SAW Program workouts start at 7:00 AM on Sundays (EXCEPTION: June 1). Plan to arrive by 6:55 or so and be ready to start line-ups at 7:00. We plan to be off the water by 9 AM, and then rack the boats, clean up, etc.. Rowers often go to a nearby venue for coffee after practice.
Weather note: Come on down to the river, rain or shine! We'll have some erg fun if we can't get out on the water.
Weekly SAW Sign-Up - Let us know you'll be rowing or coxing each week
Coach's Practice Plan - Who's coaching, and the workout for this week
Post-practice Summaries - How practice went each week
SAW Coxing Guidelines - How you are a part of coxing for the SAW program
Rowing Terminology - Rowing terms and commands to orient the novice and entertain the master
SAW Program workouts start at 7:00 AM. Please arrive by 6:50.
SAW's next practice will be on SUNDAY, May 26, 2013
NOTE exception - in 1 wk practice will be on SATURDAY, June 1
CRC and DC Strokes Scrimmage - 4:00pm Saturday, May 18. SAW has two boats in: an 8+ and a 4+. GO SAW!
Next ACBA Bioswale Work Session Sunday, JUNE 16
Volunteers for the fall Gala - Thank you to SAW's two volunteers for the Gala planning committee are Kate Taylor and Claire Rea. If you have questions or suggestions for the planning committee Kate and Claire are your go-to people!
Weekly Post-Practice Summaries
[ Past Practice Summaries: Spr/Sum/Fall 2011 Sp/Sum/Fall 2012 ]
Writers needed! Please sign up to write a summary of the morning practice.
Sunday, May 26, 2013 by ______
Coaches: Bob Brady and Ginger Hedegore
Sunday, May 19, 2013 by Mike Jenner
Rowers: 28 reported for duty including a boat full of graduates from the Novice course. Deidre took the novices in Flight, while the rest of us went with Stephanie in Endurance and with Joe S in Spirit. Three of us went in the coaching launches: two hot-seated while Mary took photos; one decided to head back home early to meet relatives.
The Workout: We pick-drilled down to USS Barry as usual, then worked on our racing starts. Between the Barry and the Washington Channel we practiced in sequence the first two, three, five and ten strokes of the start, rotating by 4s, then 6s and 8s. Like the actress and the bishop, we did it over and over until we got it right. On the way home we did three set pieces of three minutes, each with a racing start and power 10 (at 30+), striding down to 24.
The Water: A mild and misty morning, dull enough to need lights when we left the dock. Water was flat and slow and the mist scarcely cleared. More debris had been cleared and piled on the southern bank. The osprey nest west of the S Cap bridge was abuzz with activity, as one of the adults circled above, grasping a large fish in its talons. Great Blue herons flew past the boathouse in stately formation, long knobby legs trailing out behind.
Après row: Eight went to Port City Java for good conversation, warm coffee, tea and muffins.
Sunday, May 12, 2013 by Mike Jenner
Coaches: Bob Brady and Ginger Hedegore, and Shiloh
Rowers: Thirty three turned out on a bright Spring morning (56F). 12 of us wanted to practice together for next weekend's scrimmages so they had an VIII (Stephanie in the new and resoundingly named 'Alegre Bianco Garofalo') and a IV (Deduction with Mikaela) to themselves. Those who were not racing had Andy W in the Flight (VIII), Andy J in Endurance (VIII) and Nhat in 'Capital Intensive' (IV). One rower went with Bob in the launch and was switched into the Garofalo down at the Channel. Here is a view of the Deduction practicing for the scrimmage:
The Workout: We had an extended warm up with pick drill followed by outside arm only, by 6s with alternating pairs (or just by pairs in the IVs). Our main drill was 'builders' starting from a standstill with stern pair only then adding in a new pair every 20 strokes until we reached 8 (or 4 as appropriate). The aim of this was to practice getting connected with the water at the beginning and staying connected, via back and legs, through the stroke.
We spun just short of Washington Channel and came back building rating pyramids between 20 and 28, with rate changes every three minutes. Here is the Garofalo VIII starting the building drill with stern pair:
The Water: A lot of rain in the past week had produced high water and debris. There was also a brisk, omnidirectional wind. When we rowed down river into a headwind your reporter looked forward to rowing back home with the wind behind us, instead of which another headwind appeared from upstream. So the water was whipped up and we encountered some spectacular wakes all of which made for good practice at watermanship.
Après row: Three of us went for a quick coffee at Port City Java, and then we were off to other activities for the day.
Sunday, May 5, 2013 by Mary Ellsworth
SAW rowers rigged and launched the new club program Garofalo
Coaches: Bob Brady and Dorene Haney
Rowers: 28 rowers took out four boats, including the 'new' Garofalo: Stephanie coxed the Garofalo, Deirdre the Endurance, Joe S the Flight, and Sri took the Deduction. Allison E was there to cox too but was not needed - she planned to help with the Novice class later today - thanks Allison! Thanks to all our incredible volunteer coxswains!
The Workout: We warmed up on the pick drill by sixes, then went into a long rotation by sixes for an outside-arm-only drill. In our boat the cox was great about reminding us about the importance of keeping the control with the outside arm when we returned to regular rowing. Turning in the mouth of the Channel, we headed back upstream with three 5-min pieces with increasing ratings, starting at 22 and moving through 24, 26, 28, with 1 min off between at an 18. When the boat felt good the coxes called for rowing all eight in the third piece.
The Water: With temperaures in the cool mid-forties and a significant wind, the water was choppy and gray, particularly above the South Capital bridge where the river aligned with the wind direction. Downstream of the bridge the water was flatter, but the chop returned as we entered the Channel. The sky was filled with heavy clouds but occassionally parted to let sunshine pour through. Apparently we were rowing with intense focus through due to the rough water, because I do not have even one species of wildlife to report! Well maybe one cormorant, and a few geese floated by. I don't think I even noticed the Barry - they haven't moved it have they? :0)
Après row: Seven enjoyed coffee together at Port City Java. The topics of conversation ranged from the usual rowing discourse, to local politics (we agree it's high time for self-governance in DC) to admiration of the endless variety in the 'dog parade' at the Eastern Market. A little cool but a beautiful sunny day in the Capital city.
Sunday, April 28, 2013 by Mike Jenner
Rowers: Another wopping turnout with 36 rowers and four coxes. Deidre took 'Offense', Allison took 'Paschli!', Mikaela drew 'Marie Louise' and Stephanie had 'Endurance'. Four rowers sat out in coaching launches and some were able to hot seat.
The Workout: We warmed up with pick drill as usual then moved on to pause drill. But this week we separated the pauses at tap down and half slide, doing each 18 strokes or so in turn, which made it a bit easier to concentrate. The aim, again, was to practice stability and control.
We spun in the Washington channel and did three five minute pieces at 22-24 to bring us home. The whole outing was done by sixes, alternating pairs, except for the last two minutes of the set pieces which were by eights.
Après row: Four went for coffee at Port City Java - a perfect morning for conversation and crowd watching at Eastern Market. Right: Who brightens our morning so?
Sunday, April 21, 2013 by Mike Jenner
Coaches: Bob Brady and Ginger Hedegore
The Workout: We had an extended warm up, pick drill and 'cutting the cake', that took us down to the ball park. Then we were allowed to feather our blades (yippee), with pauses on the square at the tap down and half-slide to practice technique and timing. While we were doing this it was a
big treat to have the South Capital Street swing bridge open to let us through (though I guess the bridge crew were also just practicing in case the Berry has to go to sea at short notice).
We spun in the Washington Channel and came back home in two ten minute pieces rating around 22-24.
Everything was done by sixes, alternating pairs, until the very end when we crossed the finishing line briefly with all eight. Photo (right) by Yi Wang
The Water: Beautiful blue sky but a bitter norwesterly wind, which made it feel like the 30s and whipped the water up in the exposed reaches.
Après row: Five went for a quick cup of coffee at Port City Java at Eastern Market and then straight back to the boathouse to begin the Earth Day work session.
Sunday, April 14, 2013 by Mike Jenner
Coaches: Bob Brady and Ginger Hedegore
Rowers: Another great turnout with 31 oarspeople plus four coxes filling four VIIIs with one bow seat empty. We gave a warm welcome to Andy J ( a lady), who took 'Flight' and Mikaela who had 'Spirit'. We are grateful that they've found us and hope they will stay a while. Andy W (a gentleman, as we know) took 'Endurance' and the much enduring Abigail took 'Paschli!'
The Workout: Still focusing on the finish from which so much, including timing and balance, flows. We warmed up with pick drills down to the 'Barry' then 'cut the cake' down to Washington Channel. We worked out on the way back alternating between two minutes at full pressure (rating in the low 20s) and two minutes off (rating 18 at 70% pressure). To some of us it may have seemed too much 'on' and too little 'off'', after an overly restful Winter! We were alternating by sixes most of the time, and on the square (ugh!).
The Water: A beautiful sunny Spring morning, but with a sharp north westerly wind which stopped you dead when you rowed into it. Great piles of debris on the southern bank cleared out of the river. The bobbley head of an Osprey chick showed above the big nest on the west side of the South Capital bridge as parents hovered above. There's a definite greening of the river banks this weekend, and the flowering trees around the War College are already past their peak.
Après row: Nine went for coffee and sunshine at Port City Java.
Sunday, April 7, 2013 by Mike Jenner
Rowers: 32 rowers plus three volunteer coxes turned out, filling three VIIIs and a IV. Two of us erged onshore. Joe M took Flight and Nhat took Endurance. Jim S volunteered to cox Spirit and Georgeann took Deduction. THANK YOU Nhat for stepping in to cox when Joe S was pulled away to drive a launch. We are delighted to have Loudon County high school rowers joining our boats - they have been left stranded without a rowing program this year. Kudus on the great dedication students!
We were half an hour late starting because we had hoped for a second coach. But in the end Dorene coped brilliantly with all four boats (which took her intructions) and a recalcitrant outboard motor (which didn't). And we made up a bit of time at the finish.
The Workout: We warmed up with pick drill by fours, meeting up at USS Barry. Then we rowed on the square by fours and sixes, rotating by 2s and 4s. The focus was on getting the back end of the stroke together, pausing at arms and body over: 10-15 regular strokes then 10-15 pause strokes. We spun just below the Ball Park and 'cut the cake' on the way home.
The Water: Choppy and cold. Air temp was 45 degrees at dawn, but wind chill took 10 degrees off that. Thank heaven for the sunshine. Both osprey nests had lots of activity - someone thought they saw the head of a chick. At least one great blue heron skimmed along above the water near where the fisherman stand, and of course gulls and cormorants are everywhere. There's a noticable if slight greening to the bushes along the shore,
Après row: Five went for hot coffee at Port City Java to get the frostbite out of our fingers and toes. A agreed we needed to take a cup of coffee and a scone back to cheer Coach Dorene, who was spending the rest of her morning with the novice class.
Sunday, March 31, 2013 by Mary Ellsworth
Rowers: 25 rowers and 3 volunteer coxswains. Abi coxed the Spirit, and Yi took the Endurance. About 9 watched the safety video and went out afterwards with Andy in the Flight. One rower rode with coach Kelley in the launch.
The Workout: We followed Bob's workout, starting with the pick drill by fours soon as we were out under the PA bridge. We rowed from about the Barrie to the S Cap bridge by six's, on the square, alternating by pairs. At least two of the boats got back to the dock area early and so took one more turn down to the 11th St bridge and back.
The Water: A cold and heavily overcast morning, and a debris-ridden river. But there was plenty of clearer water and for the most part the debris did not slow us up. Cormorants were sitting on all their favorite pilings and the ospreys circled overhead. I think at least one nest has chicks.
Après row: Six of us went to Port City Java to revive and get warm with some hot coffee and muffins.
Sunday, March 24, 2013 by Mike Jenner
Coach: Bob Brady
Coach Bob Brady welcomes SAW and preps for today's workout. Despite the temps it was great to get hands on an oar!
Rowers: 30 rowers and two volunteer coxswains turned out for SAW's first row in frigid (35 degree) air. Andy coxed Endurance, Sri took Flight, Mary coxed Spirit and Kathy steered the remaining four in Deduction. On-shore we tried to view the safety video but had technical problems.
The Workout: A gentle start, focussing on rediscovering technique after the long winter break - pick drill down to the Navy Yard then paddling by fours, on the square and rotating, down to Fort McNair and back home.
The Water: Cold and grey with large lumps of debris. The Ospreys were busy around their nests on the South Capital Street bridge abuttments. Looks like two nests again this year. The vegetation along the shore seems to still be in winter's dull grip.
Après row: 20 of us went to Tunnicliffs for a good breakfast together and lots of discussion about the challenges this morning on the river.
Kick Off breakfast at Tunicliff's Tavern, Eastern Market. Over 110 attended the CRC Safety Presentation, noon to 3pm
"I can teach 90% of the rowing stroke in ten minutes. The other 10% will require you a lifetime of effort to learn." -- Coach Robert Valerian
March & April WORKOUTS
|Sunday 3/24 Coach Bob Spring Season Kick off|
| To kick-off the 2013 season at Capital, we’ll be watching the safety video, starting a few minutes before 7am, so please be prompt. After that, we’ll get some of the rust off.
This is also a note to all coxswains, please start the warm up after the bridge. Lets shove off the dock, pick it up by pairs, do a couple rotations through the bridge, and once on the other side, drop down to the pick drill (but don’t way enough to do so). This will be for all practices.
Warm Up: Pick drill by four, starting with stern four. Then move onto bow four.
All the positions will be:
· Arms only
· Arms and body
· ¼ slide
· ½ slide
· Full slide. Full slide will be at an 18 on the square.
Drill: We’ll spend most of the practice getting comfortable in the boat, and actually repeating the pick drill throughout. However, when we move onto doing it for the drill, we’ll be doing it with rotating pairs at each position. So starting with stern four full slide strokes, take about 10 and the cox will call us down to arms only. We’ll be at arms only for about ten strokes when the cox will drop out stern pair, add in three and four. Ten strokes later, drop out five and six, add in bow pair. We’ll eventually work back to stern four, and when we do, we’ll extend to the next position.
I want to us to keep moving and focus a bit more on our transitions right from the start of the season.
|Sunday 3/31 Coaches Kelley & Gretchen|
For those who have not seen it - we will watch the Safety Video at 6:55 AM
Warm up: It will be a slightly longer warm up and coxswains make sure we start the warm up after we pass through the Penn bridge. The warm up will be the pick drill by four - stern four followed by bow four.
Also, for switching ends, way 'nough and start from dead water, rather than switching by four.
After both ends complete the pick drill, we'll take it back to stern four and do the pick drill rotating pairs at each position before moving onto the next. So everyone gets arms only before we move to arms and body. We'll move onto the next position once we hit bow four.
Drill: we'll focus a bit on separation with a couple pause drills. By four we will do 15-20 regular strokes at an 18 and then add in a pause at arms only, then rotate back to regular strokes. We will do that two times through the boat before moving onto a pause at arms and body.
For the drills, we want to make sure we are breaking down the stroke on the recovery, to avoid blending of the positions and rushing the recovery. If we don't take the time to let arms lead the body, and swing the body before we break the knees, our back end is occurring too quickly, but we need to extend those motions to make sure we get the proper body support. And when we get the body swing, we need to make sure we get our hands extended past our knees before we come up with the legs. Then, of course, take our time up to full slide
Sunday 4/7 Coaches Dorene & Jennifer
Drills: with a pause at arms and body over. I want the
Drill 2/ Workout: We’ll do the pause strokes for a few rotations – basically towards the channel. Once we spin and start heading back, we’ll pick it up on a steady state at a 20 by 4 and eventually by 6. During the steady state we’ll be adding in the second drill, which will be cut the cake every stroke. For those who don’t know cut the cake, we will do a normal full slide stroke, followed by an air stroke to arms and body over, then back into a normal full slide stroke. If necessary, we’ll have a rower with cut the cake experience demo the stroke on the dock so people can see it in action.
Sunday 4/14 Coaches Bob & Ginger
Warm up: We’re going to do the pick drill, with continuous rotation of the pairs by four. After we complete the pick drill, we’ll move onto full slide strokes for a steady state at an 18, by 6, rotating pairs every 15 – 20 strokes.
Drill: During the steady state we’ll be adding in cut the cake every stroke. Like last week, we will do a normal full slide stroke, followed by an air stroke to arms and body over, then back into a normal full slide stroke. When we do cut the cake, we want to make the release of the hands and body as fluid and streamlined as possible. We don’t have to worry about tapping down the blade, we’ve already done that and our blade is out of the water, and can cleanly get the hands and body out of the backend.
We want to make sure our hands do not drop down between the gunnels towards our toes, otherwise the blade will sky away from the water and cause the boat to become unset.
We want to make sure our hands do not rise to quickly out of the finish, otherwise the blade will skip across the water and cause some frustration.
These movements are highlighted in this sketch.
We will do one or two rotations of cut the cake by 4 before we add in by six. Then we’ll stay by 6 at the 18, with cut the cake from until we hit channel (we may go into it depending on time).
Workout: We’re going to get the heart rate up and build some endurance, hopefully break into a sweat. We will do 2 minutes on/ 2 minutes off. The two minutes on will be at full pressure at given rating between a 20 and 26 (maybe). Off strokes will be at an 18, 70% pressure. We will do these by 6 and rotate pairs every 15 strokes so we can get a breather but also so no one is out too long.
For each 2 minute on segment, we’ll build over three strokes before the 2 minutes on start. This means we will build up to pressure and rating with about 12 seconds before we finish the 2 minutes off. I want us to be on rating and at pressure by the time the 2 minutes start. This is the responsibility of the coxswains to make sure they are calling the build strokes appropriately.
We will do this through the Penn Bridge and take in on the paddle for a nice long cool down.
Note: The off strokes are not paddle strokes. They are base building strokes for endurance, so it’s important to not take the pressure off completely when at the 18. Our break is when we’re setting the boat.
Sunday 4/21 Coaches Bob & Ginger
Warm up: We’re going to do the pick drill, with continuous rotation of the pairs by six – this is important to note since we’re been only doing it by four, so making sure we are smooth and set with our oars on the transitions is important. After we complete the pick drill, we’ll move onto full slide strokes/ cut the cake at an 18, by 6, rotating pairs every 15 – 20 strokes. This will be a slightly longer warm up, to get a few additional cut the cake strokes in and build from what we’ve been doing the past two weeks. For cut the cake, ever stroke, and we’ll do about 15 normal strokes, 15 cut the cake, back to normal and rotate pairs.
Drill: We’re going to work our way into the feather with a couple pauses, rather than just go on the feather. The pauses will also build on what we’ve been doing with cut the cake on coming out cleanly and streamlined hands. The first series will be a double pause stroke with a pause at the tap down and then at half slide, on the square. What we are going to emphasize is pulling in high through the finish and moving the hands down and away together when we tap, and making sure that when we tap the handle out of the finish, we don’t throw the handle into our laps and then bring the hands away. If we do, we don’t give ourselves the opportunity to bring the hands away cleanly without our hands rubbing across the gunwales or across our legs. It also prevents us from using our hands to appropriately set the boat.
Then, out of the first pause, we’ll move controlled and level with the hands and body to half slide. As we do, again, pay attention to the level of the hands – making sure we don’t drop them towards our feet or raise them too quickly into the air. If we lower our hands too much, the blade will sky and allow the boat to drop on that side. If we raise too quickly, our blade will drag across the water. Both have impact on the set of the boat.
Both these pauses will be down on the square, by 6. 15 strokes normal, 15 strokes with pauses, back to normal and rotate pairs.
After we do this once or twice through boat, we will then move onto doing it on the feather. When we move to the feather, both pauses are on the square. Only in between the pause and the tap down and the pause at half slide, do we feather. I want us to focus on coming out of the finish on the square, and getting our blades square early so we can catch on the square. If we don’t go in squared or come out squared, that opens the opportunity for getting the blade caught at the finish, knifing to the bottom of the river, and potentially catching a crab, and who wants that?
Again, feather in between the two pauses and we’ll do these by 6 - 15 strokes normal, 15 strokes with pauses, back to normal and rotate pairs.
Note: The tap down is a controlled down and away motion that happens at once. It’s a rounded out motion as opposed to a square that brings the handle into the lap, then away. No THEN, but AND. In the picture, follow the purple arrows and green dots. The red is no-no.
Note 2: It will also be important to make sure that when we feather, we do not change our handle heights. When we are two inches above the water on the square, when we feather we don’t change the hands and the blade is now 6 inches above the water. This is important because people like to use those extra inches to carry their hands higher on the recovery, but when they square the blade back up, the blade squares into the water. That’s not good.
Workout: 2 – 3 ten minute pieces, by 6 at a 22, 24 and 24. These pieces will be at pressure, meaning full. We’ll rotate by pairs every 15 strokes so no one is out for very long. If we are moving well by 6, we may try taking it by 8 in the last few minutes of each piece. After each piece, we’ll paddle it out for 60 seconds, break for 3 minutes, and start up again.
|Sunday 4/28 Coaches Bob & Kelly|
Warm up: We’re going to do the pick drill, with continuous rotation of the pairs by six, then take it into full slide at an 18 by six.
Drill: We will continue a bit with the pause drills we did last week – pauses at the tap down and at half slide. However, differently from last week, we will do only one pause per stroke. The strokes will be on the feather, but at each pause position we will be on the square.
The first series through will be 10 continuous strokes on the feather, 10 pause at the tap down (squared), back to continuous and rotate pairs, After we’re back the original six, we’ll extend the pause to half slide and be squared at the pause. This half slide pause is to emphasize an early square up and not waiting until full slide to get the blade squared.
We want to make sure that when feathering we come out of the water before we feather, and get the blade in squared as we catch. If we don’t, we can get ourselves caught at the backend by feathering in the water, or at the frontend we will knife the blade into the water.
In addition, as we bring our hands out of the first pause, stay up with the outside elbow. Don’t let it flap against the body as we release the hands. We also don’t want to drop our hands towards our feet or raise them too quickly into the air. If we lower our hands too much, the blade will sky and allow the boat to drop on that side. If we raise too quickly, our blade will drag across the water. Both have impact on the set of the boat.
We want a down and away motion, and once away, hands stay level, especially when we square the blade. Refer to last week’s diagram for description.
Workout: A few 5 minute pieces. The first two minutes of each piece will be by six and the remaining three will be by eight. Ratings will range between 22 and 26. After each piece, we’ll drop down to six and paddle, rotating pairs every 10 strokes. We’ll stake on the paddle for a few minutes and build right into the next week.
Sunday 5/5 Coaches Bob & Dorene
Warm up: standard pick drill by 6, then stay by 6 and we will take it to a 20.
Drill. We have been working on the release out of the finish, but now we will move onto control of the oar with the outside arm only. With the outside arm only, inside hand behind our body, the amount of control the arm has will be exaggerated. However, this should emphasize the amount we need to move that Arm to catch to get the blade in, and to finish to get the blade out - very little. With outside arm only, no one needs to throw the blade in the water, and no one needs to throw the finish into their labs. Just controlled and streamlined movements.
We will do about 10-15 normal strokes, 10-15 outside arm only, back to normal and rotate. To also continue what we did the past two weeks, we may also add in a couple pauses. These would be done on outside arm only.
We will also be looking for wide outside elbows on outside arm only.
Workout: 3 min on. 1 min off. On these, the on strokes will be by 8 at a given rating. The off strokes will be about 50% pressure by 6. Ratings will be determined by how well the boat is moving during the previous 3 min. If 24 feels good, we will move onto 26. If 24 is no good, we will retry.
On the minute off, obviously not everyone will sit out, so co swains will need to make sure they drop different pairs each min off.
|Sunday 5/12 Coaches Bob & Ginger|
Warm up: standard pick drill by 6, then stay by 6 and we will take it to a 20. We’re also going to extend the warm up and move into outside arm only rowing based on last week’s drill. We will do about 10-15 normal strokes, 10-15 outside arm only, back to normal and rotate.
Drill: We’re going to work on finding connection and pressure with the legs at the catch and through the drive. What we want, is to be tall (supportive in our lower back, abs, chest, lats and shoulders in the front end), to make sure that when we catch water and drive, the handle moves at the exact same time as our legs engage the drive. This means the body is forward, shoulders in front of the hips and the muscles in the body flex or firm up – notable the lats – and this flexing through the body allows us to find connection between our legs and the handle.
Take a look at the Louisville rowers. Though they are already on the drive, you can see the support in their bodies as they stay forward, a bit of warp on the blade indicates the pressure and connection through the water, and their legs, are taking the load.
If we do not have connection, say we slouch at the front end as if we’re at work, we’ll have a two part drive. This means that our legs and handle are not connected, and as a result, the legs go down flat and the handle hangs out at the catch until the body gets whiplashed into the finish. This is not good and can cause lower back pain.
The Slouch: To be avoided
So the drill will be two fold, get pressure and get connection – we need pressure to get connection. We will be doing builders at a 22 at pressure, starting with stern pair and every 20 strokes we will add a new pair in, up to 8 and after 20 strokes we will weigh enough and start with 5 and 6. With only a pair rowing, the boat will be heavy so we need to make sure we find that connection and use the legs. The more pressure we apply with the legs, the heavier the boat will feel to get moving, and once we get moving and start adding in pairs, the boat will feel lighter and we’ll have to work harder on the drive to maintain that same level of connection.
Note: if we have connection in the lats, the lats engage and compresses the body in such a way that the chest should come up a small amount, while the shoulders come down a small amount. Many of us like to pull on the handle through our arms and shoulders, which is why many people hear “relax your shoulders.” That’s tension. That’s not what we want. We can flex, and be firm, but still relaxed. We want to be like a paper clip or like clay, flexible, malleable, yet supportive and firm. The opposite of a rubber band.
Workout: We’ll move onto a rating pyramid to experiment with the connection and pressure. We’ll start at a 20 and work our way up to a 28 (two times back to back at the 28) and back down. Rating changes every three minutes.
I think very few people know this, but last week I was happy that we got 4 out of 5 boats to the dock and launched by 7:35. This had not happened in a long time and is very hard to do with the number of people/boats we put on the water each Sunday. With that in mind, don’t get cocky. Everyone needs to be quick on the dock to make sure we get through our practice for the day with as many efficient strokes as possible. But still, good job. - Bob
Warm up: Standard pick drill by six, and into steady state strokes at an 18. We’ll pull the boats together and weigh enough past the Barry.
Drill: Racing starts.
Racing starts are done at the beginning of sprint races in an effort to hit maximum boat speed as early on in a race as possible. When done properly, the strokes during the race start lift and pry the boat out of the water and easily accelerates from dead water to top speed. When done improperly, strokes during racing starts can be chaotic, with oars missing water and the boat crashing side to side.
To make sure we know how to do race starts properly, and understand the positioning of the body, we will do them by fours to start, breaking down the strokes in pairs, with light pressure.
The sequence will be starting from three-quarter slide and the first three strokes will have a shortened layback which will help accelerate the rating:
· Three-quarters (blades flat on the water, coach or coxswain will say square it up. Heels are flat on the foot stretcher – almost at full slide, body up tall. This is a 60% pressure pry stroke to lift the boat from dead water)
· Half (90 degree bend in the legs, a quick stroke that is about 75% pressure. Again, another pry stroke to build momentum in the boat. This is probably the hardest stroke to match between rowers, so follow the rhythm)
· Three-quarters (90% pressure, another quick prying stroke)
· Lengthen (Here we are nearly at full but the idea is to find our length in our stroke into full slide strokes)
· High 10 (Since the starts are quick strokes, the rating will jump easily and these high ten are quick strong strokes at an elevated rating)
· Settle into race pace (Settling does not mean we take pressure off, but we drop our rating and find a longer recovery. The pressure and speed of the boat we built in the start and high ten, we hold on these strokes. So, we may do a high at a 34 and settle to a 28 for the body of the piece, but the pressure stays the same. We do the settle in two, and settle together)
Note: There are many different types of racing starts out there, so don’t be concerned if you’ve done them one way and now this is different. There is no right or wrong, just coach’s preference. And if you can to half, half, three-quarters, lengthen, you can do the segment above as well.
We will start with three-quarters and half by stern four, then move onto bow four. Then once back to stern four, we’ll add on two strokes and go, first four. Then back to bow four. Once back to stern four, we’ll do first five and high five – so ten strokes total. Then onto bow four. Then eventually by 6 and eventually by 8. Over the course of these strokes, we’ll also increase pressure and rating.
An example of a racing start can be seen here: http://www.youtube.com/watch?v=DqFZRks9gOA. You want to pay attention to the pressure they apply on the first few strokes to lift the boat and then they accelerate even more when the boat speed is hit.
Workout: As we are doing the starts, the starts will become the piece work. For example, a start 5, high 10, settle for 30-40 strokes will be approximately 2 to 3 minutes. We will repeat until we are done for the day.
Sunday 5/26 Coaches Bob & Ginger
Saturday 6/1 Coaches Bob & Jennifer
|Sunday 6/9 Coaches Bob & Megan|
Rowing Terminology and Help
(Remember to use your Back Button to come back to the SAW Team Page)
ACBA Boathouse Tour Information Boathouse, grounds, river and shoreline info
Types of rowing, rowing commands, technique-related terms
Good introduction to crew layouts and boat terminology
Terms for Outside the Boat, Inside the Boat, Oars, and the Rowing Stroke, introductory guides
Coxswain commands and definitions
Satellite view of the Anacostia, end to end Click the image to enlarge & view bridge names
SAW program in the News!
See Photos from the SAW End-of-Summer get together
2012 SAW racing:
Race Schedule: GO SAW!!
June 3 Stonewall Regatta – DC Strokes, Anacostia river [women's 8+ and men's 8+ ]
June 9 Charm City Sprints – Baltimore, MD [women's 4+ ]
June 23 Rocketts Landing Masters Regatta – Richmond, VA [ women's 4+ ]
July 7 Capital Sprints – Capital Rowing Club, Anacostia river [women's 8+ & 4+ and men's 8+ & 4+ ]
Sept 29 Head of the Anacostia - Capital Rowing Club, Anacostia river [ women's 8+, men's 8+ ]
Oct 7 Occoquan Challenge - Occoquan Resevoir, Fairfax, VA [ - ]
Oct 14 Occoquan Chase - George Mason Rowing Assoc, Occoquan Resevoir, Fairfax, VA [ - ]
Nov 4 Head of the Occoquan - OBC, Occoquan Resevoir, Fairfax, VA [ M8+ ]