1. Please bring school ID. If you don’t have it, please bring ID.

2. Please be on time.

3. The warmup is VERY important. You want to get a light sweat going, warm up your muscles, and get your heart rate elevated. Please remember or write down this warmup, so we don’t have to explain it to each of you! This should take you 11 minutes to do, after which you should get up and go straight to your racing erg.

5′ easy rowing
30 strokes at 20spm (10 paddle, 10 medium pressure, 10 full pressure)
30 strokes at 26spm (10 paddle, 10 medium pressure, 10 full pressure)
30 strokes at 32spm (10 paddle, 10 medium pressure, 10 full pressure)
2′ easy rowing
30 strokes at 26spm (10 paddle, 10 medium pressure, 10 full pressure)
30 strokes at 32spm (10 paddle, 10 medium pressure, 10 full pressure)
1′ easy rowing
3 x 10 stroke start (4 strokes as fast as possible, 3 strokes to find your split and rate, and 3 to hold it) Rest for 30″ between sets.

4. Please plan on staying until approximately 2:15PM. The last race is at 12:30, followed by awards, followed by a quick cleanup.