Adult Rowing - Boating
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Delta Deas RCOct 16 - 9:30am RowLead Coach: Harry
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Boat Me!CrewBoat ClassShell WorkoutPrescribed WorkoutSafety Focus
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1x/2x/2-/4x/4-/8+Coach Assignsy/N
Coach`s Recommended Workout
Remember to use your
words on the water:
"Heads up!"
"Take the Line!"
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Judy K, Gayle2xy


Warm Up
Top 1/4 catch drills, Position 3 pause
every 3rd & square t o bridge

Workout

3 X 11' pyramids w/4'R
3'/2'/1'/2'/3
24/26/28/26/24

COOL DOWN
30 strokes on the square
20 strokes delayed feather
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Skills Focus
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Boat ClassShell WorkoutPosture!
Squeeze glutes at finish
Lead through belly buttton
as you establish body over
Focus on bottom rib as slide engaged
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PR
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I'm Interested in Sweeping!
PR
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NOTICES:
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Bob
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