Haddon Hammer Annoucements!

The Haddon Hammer schedule is below.

9:00 Mens HS Novice
9:30 Men’s HS Lightweight
9:45 Men’s HS
10:15 Women’s HS Novice
10:45 Women’s HS Lightweight
11:15 Women’s HS

There will be multiple heats in some of the events but not all.

Weigh in's for lightweights will begin at 7:30am on Sunday morning. You will not be able to weigh in more the 2 hours prior to your scheduled race time or less the 1hr prior to your race.
Boys: 7:30-8:30
Girls: 8:45-9:45
Please check in with one of the coach once you've weighed in. If you don't make weight you will be bumped into the open weight event (not a big deal).

NOVICE ANNOUNCEMENTS!

• Don't worry! This will be fun!
• If you don't already have a HT uniform then just wear your HT t-shirt and a pair of spandex. You cannot race in street clothes or pants so please come prepared
• Plan on staying to cheer on your team mates after your races finish up
• One of your coaches will review your race plan with you prior to the race (especially if you haven't done a 2k erg race before). Keep it simple and you will do well.

VARSITY AND NOVICE REMINDERS!

• Bring your race plans to the regatta
• Bring a water bottle and some snacks (unless you want to buy snacks and support the HT crew club!)
• Bring a change of clothes so you don't have to sit in a sweaty uni all day long.
• Encourage your friends and families to attend; as much as you all dread erg races, outsiders find them pretty cool. 
• Plan to come early/stay late to support your teammates. While this is not mandatory, it is what makes HT Crew what it is. 

Feel free to call Coach Annie at 214-707-0116 if any questions come up over the weekend.

Otherwise. Go Hawks!

College Meetings

“Rowing in College” meetings will be held after school in early December. It does not matter if you know exactly what school you want to go to or if you have absolutely no idea – It also does not matter if you are not sure if you want to row in college. These will be informal sessions to tailored to your individual situations.

If you would like an individual meeting please email me at haddoncrew@gmail.com with the following information by December 1^st. Meetings will be held the following week.

Name:

Class year:

GPA/Class rank:

SAT/PSAT/ACT:

Academic strengths at HTHS:

Academic interests (what might you want to study in college): It is okay if you have no idea!

Dream job:  if you could snap your fingers and have any “job” without having to go through school, work, etc, what would you want to do? No strings attached, and there are no stupid or “unrealistic” answers. I would be a mountaineer who writes articles for National Geographic about lost mountain tribes…..either that or a high school crew coach.

If you already have some schools you know you are interested in, please list those. If not, describe what you think you might want out of a school (i.e. big or small, region or the country, Division 1, 2, 3, study abroad, etc).  Don’t stress or spend too much time on this, it is just to give us a starting point. 

Feel free to email with any questions. 

Late Fall Workout Calender

Thank you to all who came out on Wednesday and helped close the boathouse down for the winter.

Below is the suggested late winter training calendar. These workouts are not mandatory but rather a guide to keep everyone in shape until practice starts up again in January. This is your time to take a break from rowing – go for a run, bike, or play some Frisbee.  It is your responsibility to get any nagging injuries looked at during the off season. Take advantage of the athletic trainers office. Use the time to let your body and your mind process the summer and fall seasons. 

The Key:

L1 - Recovery phase: 60-70% effort. Conversational pace.  

WU - Warm up (L1 usually)

CD - Cool down (L1 usually)

L2 - Aerobic Endurance phase: 70 -80% effort that can be sustained for prolonged activity. 

Power WO #1 10x10 strokes at/16spm full pressure; Drag 140 1 minute off between (approx 15min) Power WO #2 10x10 strokes on/ 30 off full pressure full rate 130 drag

November 2011

Mon	Tue	Wed	Thu	Fri	Sat
	1	2	3	4	5
7	8	9	10	11	12
14	15	16	17	18	19
Off	Off	Boathouse workday	Off	Off	Off
21	22	23	24	25	26
3x20 min L2 Cross train/erg (2 loops, or 3x20 track running)	20min  L2  Warm up/10 min CD L1	40 min L2/cross train (2x20 on the erg at 16/18/20/22 every 5 minutes)	Thanksgiving	20 min WU/1 min test/10second test/10 min CD	35 min L1 (One loop around river)
28	29	30
10 min L1 Warm up/3x15 L3/Hill running	20min L2 Warm up/10 min CD L1	Off

December 2011 

Mon	Tue	Wed	Thu	Fri	Sat
			1	2	3
			40 min L2/cross train (2x20 on the erg at 16/18/20/22 every 5 minutes)	20 min WU (L1)/Power WO #1,(L5) 10 min CD (L1)	35 min L1 (One loop around river)
5	6	7	8	9	10
3x15 min L2/Cross train/erg (2 loops, or 3x20 track running)	20min L2 Warm up/10 min CD L1	Off	40 Min L2/Cross Train	20min L2 Warm up/10 min CD L1	35 min L1 (One loop around river)
12	13	14	15	16	17
3x20 min L2/Cross train/erg (2 loops, or 3x20 track running)	20min L2 Warm up/10 min CD L1	Off	50 min L2/cross train	20 min WU (L1)/Power WO #1,(L5) 10 min CD (L1)	35 min L1 (One loop around river)
19	20	21	22	23	24
20min L2 Warm up/10 min CD L1	50 min L2/cross train	35 min L1 (One loop around river)	20min L2 Warm up/10 min CD L1	Off	Off
26	27	28	29	30	31
20min L2 Warm up/10 min CD L1	10 min L1 Warm up/3x15 L3/Hill running	50 min L2/cross train	20 min WU (L1)/Power WO #2,(L5) 10 min CD (L1)	Off	35 min L1 (One loop around river)

2K Tests and Friday Practice

Good work on the Fall 2k erg test. A couple of notable performances:

Nicole broke Tori's Women's team record with an overall time of 7:35.9. The current team record on the Men's side is held by Jim with a time of 6:49...yesterday he finished a few seconds shy of breaking his own record with a time of 6:51.0. In case Jim and Nicole get sick of breaking their own records here is a new challenge: whomever breaks the team record the most number of times in one season gets a prize.

Nick broke through the elusive 7:00.0 barrier to secure himself a time of 6:58.6.
Nelson, Alec, and Sara also set personal records.

Congrats to all for establishing a strong foundation for which to jump into winter training.

Practice Schedule for Friday is as follows. Please note we are practicing in shifts to ensure that each boat can practice in the Shell that they will be racing in. Rowers who are racing twice will do two race walk through's. One with each lineup. Practice times are later due to the low temperatures for tomorrow. If you have a conflict CALL ME ASAP. 214-707-0116.

11:00-12:30
Keaton, Noah, Luke, Dan
Maddie Mandi Nicole Cass
Katie Emily Sara Salena

12:20 - 2:00
Amber, Olivia, Lauren, Kayla
Ryan Jim Nick Nelson
Sam Alex Monzo Alec
Duff Tyler Evan Brandon (Sam Brandon Duff Monzo)

The regatta schedules are posted online.
Frostbite: http://www.boathouserow.org/rega11/frostbite11index.html
Braxton: http://www.boathouserow.org/rega11/braxton11index.html

Frostbite/Braxton Week - Practice Times and Lineups

The practice times and race line ups for the rest of the season are posted below. Things are subject to change due to weather so stay posted.

Practice Schedule 11/7 - 11/13 - Note practice times are earlier due to day light savings.

Monday 11/7 - 3:30 - 5:30 All
Tuesday 11/8: 3:30-5:30 All
Wednesday 11/9: 3:10 - 5:30 All - High School - (2k Erg test)
Thursday 11/10: Off
Friday 11/11: 9:30 - 12:30 All
Saturday 11/12: Frostbite Regatta
Sunday 11/13 : Bill Braxton Memorial Regatta
Wednesday 11/16: Boathouse clean up day 3:30 - 5:30

Frostbite Regatta Lines Ups: (HS Quad races are between 11am and noon, check regatta website for details)

4x - Ryan, Jim, Nick, Nelson
4x - Sam, Monzo, Alex, Alec
4x - Katie, Emily, Sara, Salena
4x - Duff, Tyler, Evan, Brandon

Braxton Regatta Line Ups: ( races between 2-4pm, check regatta websites for details)

2x- Ryan, Nelson
2x - Jim, Nick
2x - Katie, Emily
2x - Sara, Salena

4x - Olivia, Amber, Lauren, Kayla
4x - Keaton, Luke, Noah, Dan
4x - Maddie, Cass, Nicole, Mandi
4x - Sam, Monzo, Brandon, Duff

Please dress appropriately this week, temperatures are falling and we can't afford any illness this weekend. Lastly, you can find some racing inspiration here.

HOSR results and late fall practice info

Congratulations to all on a very successful Head of the Schuylkill Regatta!

Some notable performances include the Men's HS 4x's second place finish. Ryan C., Erick M., Nick H., and Nelson R.sustained a high rating throughout the race, finishing in a time of 13:32.52. Katie E. and Emily D. continued their success in the Woman's HS Under 19 2x with a 2nd place finish. The girls battled down the entire course, finishing less the 1 second ahead of 3rd place boat.

These strong finishes provide great momentum as the team heads into the winter months and begins to focus on the Championship races in the spring.

Moving forward the ALL athletes will practice from 4-6pm. Novices will need to be at practice M-F this week. Some athletes may be asked to row on Saturday morning to ensure that everyone is prepared for the upcoming races.

Varsity and JV athletes will be rowing with the novices this week as we get everybody caught up to speed. Half of the team will be practicing on land each day so please bring running shoes, and lots of layers. Practice may be slightly shorter and the sunlight dwindles.

The Line ups for Braxton and Frostbite will be posted at the end of this week. The tentative schedules can be found online at the regatta websites. HT will have boats in the HS 2x and HS 4x events.

HOSR Line Ups and Race Times

The HOSR Line Ups are listed below. Along with the event times. Please arrive at the trailer 90mins prior to your race time. The trailer is located next to the launching dock at the Three Angles site. Any other information can easily be found on the HOSR website.

U19 HS Boys 1x: Manzo

U19 HS Boys 4x: Ryan, Jim, Nick, Nelson
U17 HS Boys 4x: Sam, Alex, Duff, Alec
U19 HS Girls 4x: Cass, Nicole, Sara, Mandi

U19 HS Boys 2x: Evan, Brandon
U19 HS Girls 2x: A. Katie, Emily; B. Kayla, Maddie

13A

Mens High School Singles (Under 19)

8:20 AM

20A	Mens High School Quads (Under 19)	12:30 PM
20B	Mens High School Quads (Under 17)
20C	Womens High School Quads (Under 19)	12:45 PM

22A	Mens High School Doubles (Under 19)	2:00 PM
22B	Mens High School Doubles (Under 17)
22C	Womens High School Doubles (Under 19)	2:15 PM
22D	Womens High School Doubles (Under 17)