that was tough. It was nice to have Jemma in the coxes seat but with a different crew every time and with shitty technique the boat rocks and not in a good way.
I wish I'd not signed up and spent money to go to Melbourne.
WARM UP
Traditional:
In 4's Hands only,
Hands and bodies,
1/4 slide,
1/2 slide.
Today the Focus is on
minimal tap out at the finish.
Sequence: hands away together before rock over.
Rock together.
Then break knees.
Slow up the slide.
Slide speed should be half drive speed.
Keep an eye on oar heights (low /20cm off the water)
and angles.
Should be the same.
Call the recalcitrants.
STRIKES IN 6'S
start with stern 6.
Get it up and running.
Then 10 strokes, strike at the finish every stroke.
10 -15strokes normal.
Swap the unused pair during the normal rowing at about the mid point. Make stroke pair the last out.
Then 2nd rotation is a double strike.
Every stroke.
Finish and hands away.
Call strike on the first one then call hands then "row on"
For subsequent strokes, everyone should strike at the finish.
You call hands then row on.
Look for people going early.
FULL EIGHT
Get it up and running.
Then 10 skim blades.
10 normal.
Repeat 5 or so times.
Look for and call what you see.
Oar hights and timing.
WORK 1 (8 minutes)
2 minutes each at
18, 20, 22, 24
Go to skim blades for 10 if it's rocky.
Start at 60% Pressure and call for a increase in pressure with each Rate increase.
Row light for a minute at the end so they get the lactic out. Then easy but just for a minute or two.
WORK 2 (12 minutes)
3 minutes each at the same rates.
Same focusing.
We will see where we are and can always do another ladder.
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