2011_Practice_PLANS

Finish2

ARCHIVE of 2011 Coaches’ Practice PLANS

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Coaching Schedule & Practice Plans        FALL  Season 2011

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Aug/Sept COACH COXSWAIN

WORKOUT

Sunday August 28 Bob (or Liz)

Mandy

Ruth

Practice cancelled when Hurricane Irene struck DC

 

 

Sunday, Sept 4

 

 

Bob

 

 

Deirdre

Rebecca

Nhat

From Bob: I want to pick up where we were two weeks ago, doing the builders and focusing on that connection. I would like to do builders for the warm up. And the idea behind the builders is that the boat is heavy, and the pair that starts should feel that heaviness on the oar. If they’re doing it right, their lats and abs and lower back flex, and in essence, connect the handle to the legs so when the legs start the drive, the handle and oar begin to move through the water. If you don’t have connection, you end up with a two-part drive where the legs go down first without any resistance and the body gets whiplashed back, picking up all the slack.

The builders we will do at an 18, so relaxed and controlled but with pressure as we add in pairs every 15-20 strokes, up to 8. We’ll do each pair one time to start. So the warm up itself will take a few minutes longer.

After that, I wanted to make sure we’re bringing that connection all the way through the body. What I’m going to have us do is a pause drill at the finish, by 4, light pressure and leave our blades squared and buried. We’ll do ten strokes normal, ten strokes pause, ten strokes normal and rotate fours.

Now with light pressure this will prevent anyone from getting pushed over, but keeping the blade buried at the back end creates a resistance that will help us emphasize keeping the body tall and supported, and the outside elbow up through the finish. Also, not tightening of the shoulders here.

If we drop our elbows into the body or pull into the hip, the momentum and connection we create on the drive, gets absorbed into the boat, which will cause it to rock around as we begin to bring the hands away. This is emphasized in my drawings in the attached “Finish.”

Keeping the body and elbow up, allows so you to reduce the need to throw the handle down into the lap as well, making for a smoother, more rolled out finish. This contrasts the slouched body posture, and the down, then away finish which a lot of people have. The difference can be seen in the attached drawing “Finish 2.”

Overall, when we catch with connection, we create a vortex of water and pressure behind the oar. That puddle allows the blade to start coming out of the finish. As a result, we don’t need aggressive tap downs, but rather assist the blade out of the water and go down and away with the hands together, giving the boat a better chance to balance and setup at the release. Anything too aggressive or if a finish is cut short, we will flop.

Following the drills, we’ll take it on a steady state at a 20 by 6, with the potential for the occasional 8.

Finish2

A. Wide outside elbow and tall body, allowing the hands to go down and away for a smoother and cleaner finish.

B. Slouched support with no elbow. Hands go down, then away, causing a more bouncy finish which the boat will feel.

Finish1

A. Wide outside elbow with plenty of room to bring the hands down and away at the same time between the finish position and the gunnells.

B. Elbow is into the body with very little room to tap away. This creates weaker finishes on the given side.


Sunday, Sept 11

Liz

Georgeann

Liza

Christina


Sunday, Sept 18 Bob

Brandon

Christina

Warm-up: Under my recent coaching we focused on finishes and I’d like to move on to the catch. We’ll do the standard pick drill warm up, but include a 3/4 slide stroke. At 3/4 slide, rowers should still have a couple of inches to roll up, and heels are about to lift up off the foot stretchers.

Drill: We’ll do a pause at 3/4 slide.  By 6’s, we’ll do 10-15 normal strokes followed by 10-15 pauses, and back to normal.  On normal we rotate pairs. At the pause, the blades will be squared and sitting just an inch above the water. When the coxswain says row, the first action people make is dropping the blade into the water, then finish coming up the slide. Don’t just catch and drive. Catch, finish the recovery, then drive.

 

The drill will focus on early catches to prevent missing water at full slide. To prevent missing water (which can be the result of a rushed slide or bouncing off the full slide position and driving before the blade is anchored in the water) we can try to get the blade anchored in the water at 9/10 slide. Trying to catch right at full slide is nearly impossible due to the aforementioned issues. So to prevent missing water, we catch early – yes we are still on the recovery when we catch for a couple rolls of the wheels.


What will happen is the blade will catch the water and push water back – backsplash – and that’s a good thing when done properly. This resistance when the blade catches will feel odd, and could feel very difficult if we catch too early, but it’s important to finish rolling up the slide that last inch.


With the pause at 3/4 slide, this is a very early catch, but is exaggerated to understand the point. As we get more strokes in practicing early catches, we can play with the catch timing on the recovery.  For example, if we catch too early the blade with ricochet off the water but on the next stroke we can wait a second longer before we catch so the blade wont bounce.  On the other hand, if we catch to late and our legs go down before we’re anchored in, on the next stroke we go a little earlier.  It’ll be a game of give and take.

Some might ask if catching early on the recovery is a detriment to the momentum of a boat. Yes, sort of. But the pros of catching early, outweigh the cons, and definitely outweigh the cons of missing water. Missing water shortens the time the blade spends in the water since you start the drive before you’re anchored, and due to this, you’re not building the boat’s momentum at the initial kick with the legs. The drive has already started by the time we’re anchored in.

 

Pieces: We’ll do the drills for a few rotatons, experimenting with catch timing, then move onto 8-min pieces with rate changes. As the ratings get higher, more rush may enter the boat and may result in more missing water. The focus as the ratings change, is to get the early catch.

Piece 1: 3 min at 20, 3 min at 22, 2 min at 24

Piece 2: 3 min at 22, 3 min at 24, 2 min at 26

Piece 3: 2 min at 24, 3 min at 26, 3 min at 28

Sunday, Sept 25 Bob

Liza

Georgeann

 

Warm-up:  Regular pick drill, by 4, stern and bow.

No drills – just rowing today

Maybe, if the water level is cooperative and seems feasible,

take the boats through the railroad tracks.

 

October COACH COXSWAIN

WORKOUT

Sunday, Oct 2 Liz

Abigail

Christina

Brandon

Warm up by 6’s on the pick drill, rotating through the pairs.

Continue to rotate though pairs, rowing by 6’s, for 3 pause drills: first pause at the finish, then at hands away, and finally at body over.

Row 8 minute pieces at increasing rates (22,24,26; 24,26,28, etc). Aim to complete 4 pieces.

Sunday, Oct 9

Megan

Deirdre

Georgeann

 

Warm Up: Pick drill by 6’s on the square (arms, back, ¼, ½, ¾, and full slide) rotating through the pairs. Add in the feather and do one more shorter rotation through the pairs. (about 10 strokes per rotation) Then take it all 8 stopping just past the Barry.

Drill: The Slap Drill. This drill is used to work on catch timing and crew rhythm. Done by 4’s rotating every 20 strokes. As rowers move up the slide on the recovery they will slap the blade against the water at ¾ slide then square up and take the catch together. The slap acts as a timing point for everyone rowing. There should be one slap sound against the water. The catch should immediate follow without hesitation, thus getting rowers handle heights and timing together. If this drill seems to be going well by 4’s we will switch to doing the drill by 6’s.

Pieces: 2×10 minute pieces focusing on timing and rhythm together.

piece: 4min @ 20, 3min @ 22, 2min @ 24, 1min @ 26

piece: 4min @ 22, 3min @ 24, 2min@ 26, 1min @ 28

Sunday, Oct 16

Bob

Abigail

Rebecca

 

We will carry on with the drills for the catch.  Bob collaborated with Megan about the drill set she did last Sunday, on slapping the water at ¾ slide to get the feel for the early catches, which we had focused on previously with the pause at ¾ slide. Today will be an extension of that.

Warm up – pick drill by 6 but with ¾ included. After we get through that, 10 strokes normal, 10 strokes ¾ pause, 10 strokes normal and rotate pairs on the normal strokes. We’ll do this just a few times through.

Drill set. The whole idea of the early catch at 9/10 slide is making sure we raise our hands up to the front end and take the catch at 9/10, on the recovery, pushing water back, to ensure we are anchored in and not missing the catch by trying raise the hands, square, catch the water and drive all at the same time. One has to be done before the other because there isn’t enough time allowed at full slide to do it all.

It all starts with raising the hands on that recovery as the legs start to move. Once we swing out to arms and body over, our hands are at the lowest point they will be on the recovery. From there, they need to gradually rise to the front end as we’re coming up with the legs. This can be seen in the attached image, while not quite to scale, demonstrates the motion of the hands from the finish all the way to the front end.

If we keep them low, which people do, the blades are too high off the water and it takes away the boats center of gravity, and causes it to flop around.

What we can do to emphasize the motion of the hands is take the hands even lower after the arms and body away, which forces us to raise the hands as we recover. If we don’t, we flop.  So to do this, at position number two, we will actually lower our hands so that the handle slides across the gunnels – below the red line. Its not a forced tap down with the handle slamming straight down against the boat, but rather we ride the handle across the gunnels for a second and from that spot, we raise the hands up, just a little faster than normal, and catch early at 9/10 slide. Again, if we don’t raise the hands, boat flops. This drill will make the boat, in general, flop so its important to maintain control of the hands and raise them up.

We’ll to 10 normal strokes, 10 ride the gunnels strokes, 10 normal and rotate pairs. We’ll try this by 4s to start and move onto 6s if we’re getting the hang of it.

The workout: 2 min on, 1 min off. The 2 min on will be at an elevated rating between a 22 and 28, by 8. The 1 min off will be at a controlled 18, by 6, to focus on the handle heights. During the last 10 seconds of the off strokes, we’ll take 5 strokes to 1. Add in by 8 and 2.  Build to the rating.

We’ll do the on/off strokes for a bit but will make sure to get a good cool down in.

Motion_of_the_Hands

 

 

 

 

Click for larger image

Sunday, Oct 23 Ginger

Abigail

Christine

 

We are going to row down to the channel and back working on length and catching on the recovery and finishing, including hands away, body over on the drive. If we need to go to rolling 6’s we can.

 

Warm-up will ALTERNATE bow 4 and stern 4, one minute each so no one gets cold,

arms and body, 1/4, 1/2, full and pause, at hands away body over.

 

Then do all 5 drills by all 8.  Start the piece where ever you get done with the drills.

Sunday, Oct 30 Bob

Brandon

Warmup: Instead of pick-drill we’ll do a series of pause drills by 6.  Going like this:

Arms Away; 10 normal strokes, 10 pause strokes, 10 normal (x2) During the normal 10, rotate pairs.

Arms and body over: 10 normal strokes, 10 pause strokes, 10 normal (x2) During the normal 10, rotate pairs.

Half slide: 10 normal strokes, 10 pause strokes, 10 normal (x2) During the normal 10, rotate pairs.

3/4 slide: 10 normal strokes, 10 pause strokes, 10 normal (x2) During the normal 10, rotate pairs.

Then into full slide.

During those pauses I want to focus on what we’ve been focusing on the past couple months – coming out smooth from the finish with the down and away motion, then coming up controlled, raising the hands into the front and catching before we hit full slide.

After the warm up, we’ll move onto rowing by 8 if moving well, with a pause arms away to see if we can get the boat running clean as we come out of the finish. We’ll do this a few times through, then move the pause to half slide, again seeing if we can come up the slide smooth.

If anyone is too aggressive at the release, or rushing up to half slide or dropping their hands, the boat is going to rock. Of course, we don’t want that.

We can have power, and be quick on the release, but we also need to be fluid with control.

We’ll then finish up with an elevated rating piece on the way back. starting at a lower rating and gradually bringing the rating up as we move along.  Somewhere between a 16 and a 28.

 

November COACH COXSWAIN

WORKOUT

Sunday, Nov 6

LAST ROW 2011

Megan

Nancy K

Last day of the season – Plan to head up towards Narnia.

Warm up with the standard pic drill warm by sixes and head right into a steady state at a twenty.  Occasionally taking it up by 8.

On the way back, same steady state but more rowing by 8 if we’re moving well.

November 12

CRC Put Away Day

And CRC End of Year Party!  (Location TBA)

 

TBD

 

SAW End of Season Get Together


 



 

Coaching Schedule & Practice Plans        SUMMER Season 2011

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JUNE COACH COXSWAIN

WORKOUT

Sunday, June 12 Bob

Steffanie

Nhat

(Dianne)

Standard warm-up:  Pick drill by 6

Drill: go right into a pause drill at half slide.  Do the drill by 6, 10 normal strokes, 10 pause strokes, 10 normal – and when we’re back to normal we can rotate pairs.

I want to focus on two things here:

1. blade height at half slide and making sure the hands stay up into the front end when we go up to full slide. Having the blade closer to the water when we want to catch, will help prevent the missing of water. Otherwise, dipping of the hands can lead to an offset boat which will collapse down onto the dipping side, and it will also cause a “delay” in the blade catching water – as in most likely kicking back before the blade is anchored.

2. Taking our time up with the legs to the front end. When we rush, people have a tendency to A. collapse their bodies, B. drop their hands,

C. Bounce of the front end, and D. miss water as a result.

So control with the legs gives us time to focus on keeping our hands up, and raising them up to the front end so that the water is there for us to catch with very little effort. If we’re moving efficiently, we can take this down to the far green buoy.

Workout: Once we spin, we will pick it up, by 8, gradually building up rating through a 2 min on – 2 min off piece. Ratings will be ranging between mid to high 20’s to low 30’s. When off, low pressure (50%) at an 18 – which should be very controlled and allow us to focus on blade heights and ease into the front end. We want to minimize any skying that could take place during the piece work.

Sunday, June 19 Ginger

Steffanie

Brandon

Georgeann

Warm-up: pick drills – arms and back, 1/4, 1/2, & full.  Stern 4 and bow 4 alternating every minute, switching drills after the stern and bow have both completed the drill. Then, drills by rolling sixes switching pairs and drill every minute for 8 minutes.

Drill: review pause drill – pause at hands away body over – one minute of pause and one minute of regular rowing for 10 minutes. Thinking about getting hands out and body set, gentle slide release and even handel heights creeping up the slide as the boat slows down. Please note that hands away body set is part of the drive and therefore should be faster than the rest of the recovery.

Workout: Two 5 minute “race” pieces: 
#1: first 3 minutes at a 22, one minute at a 24, last minute at a 26
#2: first 3 minutes at a 24, one minute at a 26, last minute at a 28

Cool down: 10 minutes to lengthen out and remember to get out of bow before the slide release.

Sunday, June 26

(Liz)

Ginger

Nhat

Antonia

Brandon

Warm-up: pick drillby 4s.

pause drill @arms away, and

Workout: 5-minute pieces, by 8s, at 3×22, 1×24, 1×26.

 

JULY COACH COXSWAIN

WORKOUT

Sunday, July 3 Ginger

(Abigail)

(Pam)

Today we will do a brief erg introduction for those who would like it. Much shorter than last year’s warm-ups! I will start at 7 AM, be prompt! If you’re not in the erg room, please get out oars.

We will warm-up by 4’s, alternating stern and bow every minute: arms and back, 1/4, 1/2, full, then go through the drills all 8 for a minute each. (If the coxin needs to switch to rolling 6’s, go through each drill for a minute switching the pair that is sitting out and the drill every minute and do each drill twice so: back and arms, 1/4, 1/2, full, back and arms, 1/4, 1/2, full.)

10 minute Technique Drill: Inside hand only. Too many people last week were feathering with both hands. This leads to yanking, yanking is bad! We want to finish our drive with the blade in the water and body swing, not cranking the oar around with both hands and wacky shoulders.

Workout will be two 5 minute pieces starting at a 20 and increasing the stroke rating two beats every minute. So, 20, 22, 24, 26, 28. The second piece can start at a 22.

At the end we will do a 5 to 7+ minute cool down where we will work on length and body swing. No getting short because you are tired. Rowers are tough, they push through!!!  Are you feathering with your inside hand only?

Sunday, July 10 Bob

Steffanie

(Jim)

Warm up: Pick drill by 4s,

Drills: Pause drill at arms away by 8s

Workout: steady state 20-minute piece, by 8s, at 20, with the occasional power 10 and

10-to-focus thrown in

Sunday, July 17 Liz

Brandon

Liza

Deirdre

 

Sunday, July 24 Liz

Brandon

Mandy

(Mark H)

Warm up:  The regular pick drill by 4s

Since it’s still going to be HOT it’s going to be drills, drills, drills!  We’ll work on technique, but with LOTS of breaks for water.  We’ll have a nice slow pace and work on some technique stuff.

Sunday, July 31 Bob

Mandy

(Dianne)

(Apollo)

Goal: To work on timing and separation in and out of the finish, by using the cut the cake drill.

Emphasis: coming through the finish quickly, keeping the elbow high and not worrying about the tap down so we can also get our hands away, then our bodies quickly and cleanly.

Sometimes people get themselves caught at the finish, or tap down to aggressively at the finish to really get the hands away clean.

It will also help with making sure everyone is swinging back and through the release together without worrying about pulling. Timing in and out of the finish is essential to giving the 8 or the 4 the best chance of setting up on the recovery.

Warm up: pick drill by fours.  Then full slide for a few strokes, take it up to 8 to finish the warm up.

Drill: Cut the cake drill, by 4s to start – 10 strokes normal, 10 strokes cut the cake which will be done every other catch – catch, cut the cake, catch, cut the cake – and back to 10 strokes normal.  During the 10 strokes normal, rotate pairs.

We will do this back to the stern 4 and then by 6, doing it a few times through.

Then if things are moving well, finish up on the 8s with 3x1min sets of 1 min cut the cake, 1 min @18 and 1 min between 24 and 28. After the min at the elevated rating, drop it back to the 18 and once there, take it on cut the cake for 1 min and repeat.

If we’re not moving well, we will take it up on the 8s, at a 22 SS, incorporating the cut the cake throughout.

AUGUST COACH COXSWAIN

WORKOUT

Sunday, August 7 Ginger

Mandy

Georgeann

Deirdre

Goal:  find the set through relaxation on the recovery. No strong-arming the set. No pressure on the foot stretches until the blade is planted in the water.
Warm-up: Sunday we will warm-up by 4’s alternating between the stern and bow for a minute each of arms and body, 1/4, 1/2, and full.
Then go through the pic drill by all 8, one minute each drill.
Drill: First 20 minute piece will be drills: one minute with drill one minute regular rowing
First drill: pause at hands away, body over for the first 10 minutes
Second drill: wide grip
Workout: Second 20 minute piece will be intervals one minute on/one minute off at a 26 remembering to stay relaxed on the recovery.
5-10 minute cool down: row as long and relaxed as possible.
Sunday, August 14 Liz

Brandon

Liza

Mandy

Warm up:  Pick drill.  Then row by 6’s.

Drill:  Cut-the-cake drill.

Workout:  8-min pieces at about 20 spm.

Beaver drills and then paddle to cool down

Sunday, August 21 Bob

Brandon

Deirdre


Sunday, August 21

9:30 am

 

ALL!

 

ALL!

 

SAW End of Summer Season Breakfast!

@ Ted’s Bulletin – Barracks Row (8th St)


 



 

 

Coaching Schedule & Practice Plans        SPRING Season 2011    

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APRIL Coach Cox Workout
Sunday, April 3 Bob

(Jim)

(Ray)

Safety video at 6:45

First row of the season

Sunday, April 10 Ginger

Stephanie

Meredith

Brandon

Safety video at 6:45

We will be working on a review of the stroke

with drills by 4’s and then

rolling 6’s changing pairs every minute.

We, as a team, will work specifically on

horizontal driving. Let’s move some boats!

Sunday, April 17 Ginger

Mandy

Nhat

(Pam)

Safety video at 6:45

We will work on even handle heights and

separation: legs, body, arms, arms, body, legs!

Sunday, April 24

Bob

Rebecca

Ruth

Safety video at 6:45

We will warm up with the usual pick drill

We’ll work on even handle heights and

separation: legs, body, arms, arms, body, legs.




 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MAY Coach Cox Workout
Sunday, May 1

Liz

Bob

Stephanie

Ruth

Georgeann

Safety video at 6:45

Warm up with the usual pick drill.

Drills for both technique and cardio workouts

Sunday, May 8 Bob

Stephanie

Meredith

(Jim)

 

Safety video at 6:45

Warmup – by 6, continuous pick drill – rotating pairs
Drill set – pause at bodys over/combined with outside arm only –

focus on the body swing and slow legs with the pause,

and the outside arm to focus on control with the blade,

especially at the catch. The catch doesn’t require you to

sit up with the body or to throw the blade into the water.
Try it by 6.   Might try it by 8 depending on lineups.

If we try by 8, probably use both hands.
Cardio – 3×10 min. (1.  5 min at a 20, 5 min at 22)

(2. 5 min at 22, 5 min at 24)  (3. we’ll see how the first two went.)     Cool down.

Sunday, May 15

Ginger

Bob

Georgeann

(Bob)

Warm-up – pick drills by 4’s
Workout: 3 x 10 min. We will be working on length and horizontal drive, no digging and no blades waving in the air. In other words, even handle heights and staying long. 
Cool down: stretch on the dock

Sunday, May 22 Liz

Rebecca

(Jim)

(Dianne)

 

Safety video at 6:45

1) pick drill
2) by 4s, 10 strokes outside arm only, 10 strokes wide grip, 10 strokes regular — we’ll do this two times through
Purpose: keeping the blade low to the water and the same height off the water the whole recovery – rowing on the square lets us really focus on the height (the feather complicates things); also rowing wide grip helps us to stay long at the catch without slumping over.  it helps to focus the reach out around the gunwale.
3) then we’ll row all 8 to continue the warm up, adding in some power 10s, gradually increasing the rate a little bit on the 10s
4) for the workout – I’d like to do 3×10 minutes; for the first piece, rate changes- 4 minutes at 16, 3 minutes at 18, 2 minutes at 20, 1 minute at 22.  for the second piece, 4 minutes at 18, 3 minutes at 20, 2 minutes at 22, 1 minute at 24.

If there is time left, we will cool down rowing by 6s with a pause at arms and body over, to practice making those small changes in handle heights.

Sunday, May 29 Bob

 

Brandon

Steffanie

(Ray)

(Dick)


[ Practice boats for Stonewall, for those who are racing ]

Pick drill warm up – by 6. rotating pairs at each position.

Drill – Addressing the front end catch. A few rowers, usually inexperienced, like to situp at the catch as opposed to taking the catch just from the shoulders. As a result, the load of the oar going through the water is taken mainly by the lower back and the legs might be moving, but at reduced work. As we do this, the rowers will feel the upper body flex, especially in the lats and the shoulders will come down from the ears, not up towards. If up happens, too much work is being down on the shoulders.

To emphasize the catch from the shoulders and drive with the legs, we’ll do a front end catch/legs-only drill. For each stroke, by four, we sit at the front end with blades squared out of the water, but only an inch above – this also allows us to emphazise keeping the blade close to the water at the front end. The cox will say ‘row’, rowers take the catch from the arms, kicking back with the legs to legs down. Pause at this position to let the boat run out for a second, then return and sit at the front end until the cox says catch.

Then we’ll move onto rowing by 4 or 6 at full slide; every 10 strokes rotate between normal and legs only strokes. We’ll only do this for a few rotations.

Following this, I would like to do a few pieces at variable times and ratings by 8 on the feather:  5 min at a 20/22, 4 min at a 22/24, 3 min at a 24/26, 2 min at 26/28, 1 min at 28/30. After each piece, paddle out and pause for 2 min.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

JUNE Coach Cox Workout
Saturday, June 4
Bob

Brandon

Ruth

Rebecca

(Mark G)

 

I.  Practice for boats racing at Stonewall: Rowers will practice racing starts (3/4, 1/2, 3/4, lenghten, lengthen): then high 10 & settle 10.   The idea behind the start five isn’t to be aggressive and to just jack the rating up, but rather pry the boat out of the water and build speed. The first 3/4 slide stroke is about 60-70% pressure, focusing on building momentum. The 1/2 slide stroke is about 90$ pressure, a very quick pry stroke which helps build on the momentum of the first stroke. Then the next three strokes are quick, prying strokes at 100% pressure. The settle stroke is also key, when coming down from the high.  It should be done in unison on one stroke – reducing rush but maintaining pop, power and the boats already high momentum.

 

II. For boats not racing: First a pause drill at arms away to focus on handle heights coming through the release. First do it by six so everyone has a chance to match their hands, without being completely off balance.… then by 8.   We’ll do 10 normal strokes, followed by 10 pause, and so on. We’ll do the same by 8.

The idea is that the finish is where the balancing act of the boat begins. If the boat is down to port on the recovery, as soon as the rowers anchor the blades in, the boat becomes level again.  When the rowers come through the finish, that’s where the problems occur.  Either because a side is pulling into their lap, causing a weak finish, or someone has a very aggressive finish (which the boat will absorb and bounce around as a result) or someone is carrying their hands away to high or too low out of the finish.   On the pauses, each rower should try to match their hands with the person in front of them. This will be followed by some elevated piece work.

SAW Photo Gallery

 

                   

Our FAB Coaches!   yeah!

Bob

Ginger

Liz

SAW Program Co-Reps

Jim Smailes

Mary Ellsworth

 [  More coming soon  ]

 

SAW and PM End of Season Party, Friday, Nov. 19, 2010

Capital Brewing, Union Station, Washington, D.C.

 

SAW Team Page

HOTA2ndPlace

HOTA2ndPlace

Seniors and Weekend Program Information

This page is for sharing weekly information on SAW Sunday morning workouts, the coaching schedule, and general information for SAW rowers.

      2013 SAW Coaches have not yet been decided

                Bob Brady,            email:  bradyro2@msu.edu

                     Ginger Hedegore, email:  ghedegore@gmail.com

                     Megan Silk,            email:  Msilk89@gmail.com

                     Dorene Haney       email:  dhaney@dclawstudents.org

                     Steve Neuman      email:  sneumann101@hotmail.com

                    Ted Leslie              email:  edwardcleslie@gmail.com

SAW Program Co-reps

                    Jim Smailes         email:  jasmailes@gmail.com

                    Mary Ellsworth    email:  mary.ellsworth@gallaudet.edu


SAW Program workouts start at 7:00 AM on Sundays.  Plan to arrive by 6:50 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.

 

  scrnDOT  Weekly SAW Sign-Up   –  Let us know you’ll be rowing or coxing each week

 scrnDOT Coaching Schedule and Practice Plan – Who’s coaching, and the workout for this week

 scrnDOT  Practice Summaries – Read about how practice went each week

 scrnDOT  SAW Coxing Guidelines  – Learn about how you are a part of coxing for the SAW program

 scrnDOT  Rowing Terminology – Helpful rowing terms and commands to orient the novice and entertain the master

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speakerDOT ANNOUNCEMENTS:

 

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The CRC 2013 rowing season begins March 25!

SAW’s first practice will be 7AM Sunday, March 24, 2013.  Let’s kick off the season with breakfast after practice.  More soon…

 (plan to view the CRC Safety ppt presentation at noon, same day, & stay for BBQ)

SAW Program workouts start at 7:00.  Please arrive by 6:50.  

 

Saturday, March 9 –  Take Out Day  ALL HANDS NEEDED.  9AM until it’s done. 


Weds, March 13 – CRC Organizational Meeting @RFD, backroom bar  810 7th St NW, Washington, DC.  EVERYONE – old and new – are welcomed.  This is a get to know / meet and greet CRC event. Start getting excited for the 25th year of Capital Rowing Club.  Bring the uninitiated so they can learn about rowing opportunities on the Anacostia River.


Sat/Sun, March 16-17  NBC4 Health & Fitness Expo @the convention center.  Your rowing club has a booth. We are there to praise the glory of rowing, and the benefits to both health and fitness.         Please volunteer to hang out at the CRC booth, and represent!


Sunday, March 17 – St Patrick’s Day parade   CRC has long represented at the parade, and it is simply a lot of fun.  We pass out fliers, we march in the parade, we “air row” down Pennsylvania Ave (really!).  We need rowers to decorate the float, walk in the parade, and attend a post parade happy hour.       Sign up to join the fun.

 

Sunday, March 24  –  Required Club Safety meeting     12 noon – 3pm

 

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oarDOT  Weekly Practice Summaries

 [ Past Practice Summaries:   Spr/Sum/Fall 2011      Sp/Sum/Fall 2012 ]   

       Writers needed!  Please sign up to write a summary after practice

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Sunday, March 24, 2013 

Coach:   

Rowers: 

The Workout:

The Water:

 Après row:

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 



rowman

 

“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


launchDOT Coaching Schedule & Practice Plan 2013  shellparts

 Past Plans: [Spring/Summer/Fall 2011]   [Spring/Summer/Fall 2012]

 

    Spring Season     

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 

March/April COACH

WORKOUT

Sunday, 3/24

 

 

 

 

Sunday, 3/31

 

 

 

 

Sunday, 4/7

 

 

 

Sunday, 4/14

 

 

 

 

Sunday, 4/21


 

 

 

Sunday, 4/28

 

 

May/June COACH

WORKOUT

 

Sunday, 5/5

 

 

 

 

Sunday, 5/12


 

 

 

Sunday, 5/19

 

 

 

Sunday, 5/26

 

 

Sunday, 6/2

 

 

 

 

Sunday, 6/9


 


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glossaryDOT  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

 

CRC Rowing Glossary

Types of rowing, rowing commands, technique-related terms

 

Peterborough City Rowing Club

Good introduction to crew layouts and boat terminology

 

BGSBC Idiots Guide to Rowing  – diagrams and vocabulary

Terms for Outside the Boat, Inside the Boat, Oars, and the Rowing Stroke

 

New Coxswains Guide at Coxie.com

Coxswain commands for getting the boat out, moving the boat, steering the boat

 

Coxing Dictionary at Coxie.com

Coxswain commands and definitions

 

Satellite view of the Anacostia, end to end     Click the image to enlarge & view bridge names

Anacostia_end_to_end.sm

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ANNOUNCEMENTS ARCHIVE:


Gazette8

SAW program in the News!

July 2012 –  article about the SAW program ran in The Gazette in Montgomery County,

as well as The Fairfax County Times in Virginia.

 

NSJASSee Photos from the SAW End of Summer Season get-together

 

Screen_shot_2012-05-13_at_3.53.30_PM

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 AnacostiaCapital Rowing Club, Anacostia river   [ women’s 8+, men’s 8+ ]

Sept 30  Scullers’ Head of the Potomac – Potomac Boat Club, Potomac river [click: mixed 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+ ]