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.