Thursday March 29th - Practice Times

The practice times for Thursday are listed below.

Good work so far this week!

1^st session (3:00 - 4:45)

Nick

Jim

Duff

Rog

Alex

Ryan

Nelson

Emily

Nicole

Salena

Cassidy

Katie

Sara

Kate

Juliette

2^nd Session (4:30-6:15)

Noah

Springer

Joel

Dan

Luke

Tyler

Keaton

Evan

Olivia

Elizabeth

Noa

Marianna

Lauren

Maddie

Manny Flick # 1 - Sunday March 18th

Practice Schedule for Manny Flick #1 (March 15th - 17th)

Thursday: Boys at regular time. Girls 5:00 - 6:30pm
Friday: Everyone from 12-2pm. The forcast calls for rain so bring rain gear and a change of clothes. 
Saturday: 10am - 12am. Team pictures on Saturday so wear your Uni - Novices talk to your captains about borrowing one.
Sunday: Race day
Monday: off (unload trailer and rig)

Manny Flick #1 

Lineups for the weekend are as follows:

Varsity Men's Lwt 2x: Ryan/Nelson
JV Men's 4x : Nick/Jim/Alex/Alec
JV Men's 1x: Duffy
Novice Men's 4x: Noah/Tyler/Keaton/Dan

Varsity Woman's Lwt 2x: Katie/Sara
Varsity Woman's Lwt 2x:Kate/Maddie
JV Woman's 4x: Emily/Nicole/Selena/Cassidy
JV Woman's 1x: Julliette
Novice Woman's 4x: Lauren/Elizabeth/Noa/Olivia

Non-Racing athletes are strongly encouraged to attend the all HT events. While this is not mandatory it is extremely important to your development as rowers and will be a great sneak peak for Manny Flick #2 where all athletes will be competing. Any conflicts should be directed to Coach Annie or Coach Francis. 

The times will be posted on the Philadelphia Scholastic Rowing Association website by Friday night. You can check out last year's schedule for a reference of what time your event might be at.

Weigh Ins begin at 8am.  (Lwt events only)

All rowers must arrive 90 mins prior to race time. The trailer will be parked at the Saint Jospeh's parking lot.

Note: Rowers are responsible for bringing their own food/beverage for the first couple Manny flicks. We will have water at the trailer but please bring your own water bottles as it will be hot.

Keep up the good work and get excited.

Go Hawks!

Attention - Novice Practice @ HS on Feb. 29th.

Due to an unforeseen conflict, novices will practice at the high school on Wednesday February 29th at the regular time. Novice will start water practice on Friday March 2nd.

I apologize for the change of plans. Please feel free to call or email me Coach Annie with any questions or concerns.

Important Annoucements. Feb 27th - March 4th.

Novices (Boys and Girls) - Practice will be at the boathouse on Wednesday Feb 29th and Friday March 2nd at 3:10pm. Monday, Tuesday, Thursday practice will be at the high school at regular time.

All rowers will be on the water starting on Monday March 5th. Everyone has done a phenomenal job working indoors this winter. Let's get the most out of our last week and get get excited to hit the water on the first Monday in March. Attitude is as important as fitness so let's keep the whining to a minimum this week please! Here is some inspiration....every stroke counts.

Ergathon will be Saturday March 3rd. All rowers are required to participait in leui of practice.

We've been having some tardiness and attendance issues in the last few weeks of winter training. While school work always takes priority over crew practice, it is each athletes responsibility to do everything in their power to attend tutorials/make up sessions before school or during open periods. Doctors appointments should be scheduled before or after practice if at all possible. Please email Coach Francis or Coach Annie with ALL conflicts between now any the end of the spring season before Monday March 5th. Few acceptions will be made.

The first few weeks of water practice will be cold and wet. Please come prepared to train in all conditions (long sleves, pants, running shoes, hats, socks). Refillable water bottles are required at all practices. Please note that there is no water fountain at the boathouse.

Spring break training camp will take place at the Cooper River April 7th - 13th. Practice times will be from 10:30 - 12:30 and 1:30 - 4:00pm Monday - Friday of that week. Please plan accordingly. This will be an important and fun week for all rowers.

Lastly, the Haddon Township High School Spring Musical premiers this weekend. We are proud to have so many HT Crew members participating in this year's show. More info on the show can be found here. Let's do our best to show support! 

Keep up the good work and get excited for a fantastic season!

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)