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Practice Schedule

PRACTICE

TIME

REPORT TO LOCATION

OPTION

COACHES

M-Th Water Practices (3/week)

4:15--6:45 PM

Spanish Pt.

Boat House

REQUIRED

Squad Coaches

M-Th Land Practices (1/week)?

4:30--6:30 PM

YMCA Weight Room

REQUIRED

Strength and Conditioning Coaches

Saturday Water Practice

7--9:30 AM

Spanish Pt.

Boat House

REQUIRED

Squad Coaches

 

 

Floating Strength and Conditioning Session?

(anytime during the week)?

Exactly 1 hr. 45 mins. of work

1 hr. of strength work and 45 mins. of cardio work (inclusive of stretching, warm-up, and cool down)

 

 

YMCA Weight Room

 

 

 

OPTIONAL

NONE--self-supervised

(we STRONGLY urge all rowers to do their unsupervised sessions with a workout partner)

? indicates practices at which rowers will need their Personal Training Logs. Rowers will record the activity from these sessions in their logs.

? If a rower completes a "Friday 45 min. Erg", and that same week he/she also does a Floating Session, the rower should complete ONLY the 1 hour Strength component of the session.

 

NOTES

(These rules stand for EVERYONE and ALWAYS barring PRIOR approval by the Head Coach.)

  1. This schedule applies to ALL ROWERS (i.e. oarsmen, oarswomen, and coxswains). Weekly strength and conditioning breakdown Of YMCA workouts:
    • Mondays--Novice Women
    • Tuesdays--Varsity Women
    • Wednesdays--Varsity Men
    • Thursdays--Novice Men
  2. Immediately upon arrival at water practice, rowers will consult the Assignment Board (see attached) which will list each rower and his/her shell/oar (or other activity) assignment for the day.
    • Rowers will "flip" their Assignment Board name stick to signify they are present and warming up.
    • After stretching rowers will take down oars then follow the directions of the cox to "lay hold."
    • Rowers WILL NOT wait for orders from a squad coach unless otherwise instructed.
  3. Rowers without sunscreen, some form of feet protection, or their own filled water bottle (which they take on the water) will not row.
    • Sharing water bottles spreads disease and is STRICTLY forbidden.
  4. On water practice days the Boat House will be "locked" at 4:30 PM.
    • Anyone arriving after 4:30 PM will not be allowed to participate in his/her squad's activities that day.
    • These latecomers will join the land workout at the YMCA, erg, or engage in some other activity at the discretion of the squad coach or the Head Coach.
  5. On strength and conditioning days the same applies.
    • Anyone arriving at the strength and conditioning session after 4:35 PM will not participate with his/her squad.
  6. Absences are NEVER acceptable. They seriously undermine a rower's ability to pursue Sarasota Crew goals and may indicate a rower's involvement with the team is not in his/her best interests. Absences are, however, inevitable and sometimes necessary.
    • We expect every rower to be at every team practice and event.
    • Absences in excess of 5 per semester FOR WHATEVER REASON are grounds for dismissal at the Head Coach's discretion.
  7. The Head Coach will follow-up by phone or in person with the parents of the absent rower on the day of the absence.
  8. Rowers will ring the Head Coach on 928-6661 no later than 3:00 PM the day of the practice to inform him (or leave a message) that the rower will be absent. Calls made by anyone other than the rower's parents are unacceptable.
    • The Head Coach will suspend or severely discipline any rower who fails to do this once.
    • Any rower who is remiss a second time may be suspended for 7 days and possibly banned for the remainder of the year.
  9. On water practice days the Sarasota Crew launch site "closes" at 4:45 PM.
    • The Head Coach may recall to the racks any crew which has failed to "shove off" by 4:50PM, and that crew will not row.
  10. Squad coaches will hold post-practice huddles at 6:35 PM and dismiss rowers no later than 6:45 PM.
  11. Rowers will inform squad coaches of ANY repair needed on ANY piece of equipment. That rower must follow-up to insure that a proper entry has been made in the Equipment Repair Request Log.
  12. Coaches will examine Personal Training Logs on a random basis.
    • A rower's failure to record properly a session in his/her log will be deemed an absence.
  13. Dress code
    • Men: feet protection, row trou (or biking shorts, or long spandex shorts), shell shorts, tank tops (e.g. wife beater) or t-shirts. Men may remove shell shorts IMMEDIATELY prior to shoving off from the dock.
    • Women: feet protection, sports bras (or equivalent), row trou (or biking shorts, or long spandex shorts), tank tops (e.g. wife beater) or t-shirts.
    • Prohibited at Sarasota Crew:
    • white or otherwise sheer spandex
    • "altered" (i.e. shortened or trimmed) garments
    • revealing or immodest clothing