Racing and cruising start = quarter stroke, half stroke, three quarter stroke, full
Sixty full-power strokes - rest - fifty full-power strokes - rest - forty full-power
strokes ... And so on down to ten.
Handbrake turns - with the tide and against the tide. Cox warns crew which side will
row hard and which side hold water at the mark; then gives count down in distance
50 yards, 20 yards etc; then counts down with strokes - three, two one; then shouts
TURN; one side then rows hard with quicker , shorter strokes, the other side holds
water and leans forward to give the rowers on the other side room to come forward;
cox counts down to warn that turn is about to be completed - three, two, one; cox
then shouts TOGETHER to tell the side holding water to start rowing again.
Crash stop - Lean forward to take pressure of oar handle. Lower the blade not too
abruptly to avoid getting knocked off your seat!
Pull in oars ... When a collision looms
Changing places whilst racing ... Develops agility and practises keeping the boat
Rowing hard for 10 minutes, 15 minutes, 20 minutes, ... 40 minutes
Endurance rows up to two hours
Rowing a complete practice race = putting it all together
End with gentle rowing to wind down.
Review at end of training session: how did it go and what next?
Playing the piano during the recovery to relax the fingers - one hand then both hands
Two-only rowing ... To improve timing
Rowing with eyes closed ... To feel the rhythm of the strokes
Do a series of single strokes ... Develops the co-ordination and balance of the crew
Pausing before the catch ... Wait until cox calls “In”: gives the feeling of all
blades entering the water together.
Extra long recovery ... Around 15 strokes per minute; Develops co-ordination and
timing; emphasizes glide of the boat between strokes
Rowing with one arm only
“Fast hands” - Move the hands quickly away from the body at the start of the recovery
and then slow the down the recovery. This allows more time to plant the blade firmly
into the water for the catch.
Nwy 0.75mls, Outer Distant marks (to starboard) thence to Ogwen 2mls thence to finish
1ml total 3.75 mls
Friars 1ml , Nwy 0.25 mls, outer Distance marks (to starboard) thence to Ogwen 2mls
thence to finish line 1 ml total 4.25 mls
B12 0.25 mls , outer distance marks to port thence to Nwy 1.25ml, thence to finish
0.5 mls total 2 miles
Ogwen 1.25 mls, OD marks to port, thence to Nwy 1.75 thence to finish 0.75 mls 3.75