Lengthen your strokes out here fast drives with a slow recovery control your

Lengthen your strokes out here fast drives with a

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hold it there. Lengthen your strokes out here, fast drives with a slow recovery, control your slides 250-300m - tell them where the boat stands in comparison to the other boats -Focus 10 on technique - keep legs long, sit up and breathe, swing into bow together, consistent handle heights Rest of 500m - sustainable race pace, slow slides down, quick hands away, following stroke 500-1500m - less technical, more motivational Last 500m - last strokes of the race, motivational Last 100m - final push; power 10 Race finishes as the ball bow crosses the line; bring rowers down to a paddle 1. Racing Start (½, ½, ¾, full) 2. Power 10 3. 250m - steady state of 30, lets focus on getting our blades in the water at the same time, limiting rush (fast drive and slow recovery), and maintaining the set of the boat 4. 500m - focus 10s on specific technique (legs long, sit up and breathe, swing into bow together) 5. 1000m - maintain steady state 6. 1500m - gradually increase the stroke rate until 100m mark 7. 100m - final power 10 8. Finish Line 9. Paddle ***if I see that we are being passed/passing another crew, I will call a power 10***
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  • Fall '16
  • Ms. Fowler
  • Steady State, 5 minutes, Rowing, The Starting Line

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