SESSION BY SESSION
Week 8 – Session 1
GENERAL COMMENT FOR CREWS:
- For the past three weeks we have concentrated on individual externals – this week we continue but look at each of these in the one session
- We wish to look at OVERALL boat movement
- We still wish to avoid RUSHED, VIOLENT, SUDDEN movements of hands and bodies BUT most importantly we want the following:
– Blade traveling at constant depth below the water
– Blade traveling at constant height above the water
– Blade traveling at a speed through the water greater than the boat’s speed
– Blade traveling at a speed above the water equal to the speed of the boat
– Blade entering the water with even minor splash to front and back
– Blade exiting the water cleanly without being enveloped by puddle
- Boat movement/speed should reflect the attached diagram (show rowers)
- Be mindful that the boat will slow and when the boat slows it falls in the water. The more a boat falls in the water the greater the resistance in the water and the greater the effort is required to lift it out of the water again
- We wish to maintain the boat on a constant plain with minimal variation in height surging must be minimized the bow will bob but not fall
- The crew should be aware of this to foster a FEEL for the boat and stroke
1 SESSION – 8km (TOTAL)
- Complete general warm up drills in partial crews pertinent to the needs of crew (note past sessions) 1000m
Partial crew 1
20 strokes @ 18 full strokes achieve maintainable boat speed
KEEP THE BOAT MOVING AND CHANGE TO PARTIAL CREW 2
Partial crew 2
40 strokes @ 24 ½ slide maintaining the boat speed of partial crew 1
Swap partial crews and do again
- Partial crew 40 strokes = @ 18 for 20 strokes
@ 24 for 20 strokes x6 each
- Full crew 40 strokes = @ 18 for 20 strokes
@ 28 for 20 strokes x6 continuous
FOCUS: Becoming aware of boat speed and its maintenance between rating variation and boat combinations. Retain height of boat in water and negating fall of boat between ratings and combinations.
DRILL: CLEARANCE – Draw attention to the bow’s puddle as it goes off the stern off the boat. Play with purposefully varying the clearance – allow the crew to vary clearance i.e. stroke seat, coxswain seat, ½ canvas, full canvas, 1 metre, two metres etc
Week 9 Session 2
GENERAL COMMENT FOR CREWS:
- Reinforcing the work done in the last session /camp. In sweep inside leg following the keel line when coming forward.
- No rush forward, controlled recovery with strong legs in drive
- All done with a mind to boat speed
- Hold the knees down for a moment longer to moderate rating – don’t rush
- Suggest the crew rows to big bend
- Crew should do a 20 minute ergo this week. Set by their coaches.
1 SESSION – 8+km (TOTAL)
- Full crew swing through
(continuous, full effort required)
5 minutes @18
4 minutes @20
3 minutes @ 22
2 minutes @24
1 minute @ 26
30 sec @ 28
Recover
4 minutes @22
3 minutes @ 24
2 minutes @26
1 minute @ 28
30 sec @ 28+