PRACTICE SUMMARY, JUNE 12 , 2016 BY MIKE JENNER

The Rowers:  23 rowers and two coxes turned out.  Andy volunteered to cox ‘Endurance’ with the 3 and 4 seats empty.  Sam M took ‘Spirit’ while Shannon took ‘Capital Gain’.

The Workout:  A mix of static and moving drills on the way down to the Navy Yard.  Done by fours and aimed at getting the crew together at the finish of the stroke and the recovery.  The workout was ‘builders’ ie: four minutes @ 18 spm (75% pressure), three minutes @ 20 spm (80%), two minutes @ 22 spm (85% pressure) and one minute @ 24 spm (90% pressure), by eights (or by six in the case of ‘Endurance’. 

Each ten minute segment was repeated four times between the Navy Yard and the boathouse with one rowing turn (at the War College) and two spins (between 11th St and Pennsylvania Ave bridges).

The Water:  Bright, sunny and (by the end) warm.  Brisk wind which whipped up the water on exposed reaches.  We celebrated the start of the Summer season with breakfast at the boathouse afterwards.

PRACTICE SUMMARY, JUNE 4 , 2016 BY MIKE JENNER

The Rowers:  The day before the Stonewall Regatta 25 rowers turned up with one cox.  Sri volunteered to cox ‘Endurance’. Liz Thomson and Marty Burkhardt volunteered to share ‘Capital Spirit’ coxing. Shannon took ‘Capital Gain’ with the 4 seat empty.

The Workout:  Rowed by fours between Pennsylvania Ave Bridge and the ballpark, practicing static and pause drills, focusing on getting the individual parts of the stroke together.  Rowed home by eights (or sevens in the case of ‘Gain’) at 18-20 from the War College. Practiced a racing start at the Stonewall start line and rowed through to the finish.

The Water:  A fine morning, overcast with a light wind ruffling the surface.

PRACTICE SUMMARY, MAY 22, 2016 BY Susie Allen

The Rowers:  17 rowers turned out plus three coxes.  Sam M took ‘Capital Gain’ with Sara as the stroke and Shannon took ‘Endurance’ with John as stroke. Susie opted to ride the launch and Jonathan went home as we only needed 2 coxswains.

The Workout: The focus was again on the entry and horizontal drive, with stationary drills between the Pennsylvania Ave and South Capital St bridges: working on catch placement variations from 1/2 slide to the catch and finish to the catch. This was done by 4s rotating on the square.  

From South Capital Street it was regular rowing by 6s (rotating) and 8s up the Washington Channel where we spun. The workout from there was a continuous rowing of 3 minutes on, and 2 minutes off, changing the rating on the “on” segments and paddling at an 18 on the “off” segments. 

The Water:  Cold and wet.  A light wind and calm water.  

Post Practice: 3 went for coffee, approximately 5 stayed at the boathouse for Bioswale work, most went home for a hot shower! 

PRACTICE SUMMARY, MAY 15, 2016 BY MIKE JENNER

The Rowers:  24 rowers turned out plus three coxes.  Sam M took ‘Spirit’, Eric L took ‘Capital Gain’ and Shannon returned from school to take ‘Endurance’.

The Workout: The focus was again on the drive with the legs, with drills between the Pennsylvania Ave and South Capital St bridges: legs only, legs and arms, pausing at arms and body over.  This was done by 4s rotating on the square. 

From South Capital Street it was regular rowing by 6s (rotating) and 8s up the Washington Channel where we spun and practiced racing starts (first 5 and first 15 strokes at low to medium pressure).  From the confluence we rowed back home by 6s (rotating) and 8s, rating 18-20 SPM.

The Water:  Sunny but chilly.  A brisk wind and choppy water.  On the way back from South Capital Street the wind got up considerably and we were rowing over one-foot waves with white caps.  Docking was a challenge but nobody and no boats were damaged.