Coaches Fall Rowing Update

From: Crew Roman <crew@romancatholichs.com>
Sent: Tuesday, August 27, 2019 11:08 PM
Subject: Re: Fall Crew

Good Evening,

Just a few updates and corrections.

  • Navy Day Regatta is on Oct 12, this means we will be plan on traveling with a select group to Pittsburgh for Oct. 5.  The group not traveling will still have practice at the boathouse that weekend.
  • Reminder that the Crescent store closes on Sept 8th at 9 pm.
  • John Pagano will have Regatta Central set up for fall payment. Details will be sent out.
  • Athletes should start to shake off the dust and being a cardio/aerobic regimen (45 + min per session at a heart rate of 155 or lower)
  • We are having a Fall Learn-To-Row Program for prospective Roman students in 7th and 8th grade who are interested in rowing.  If you know anyone interested, please put them in contact with me.
    • Running date – Sept 21 through October 19
    • Saturdays from 8 am – 10:30 am, except for Oct 13 which is a Sunday (Navy Day Regatta is on the 12th)
    • Cost $100

Have a safe and fun Labor Day weekend!

-Zack

From: crew@romancatholichs.com
Sent: Saturday, August 17, 2019 12:15 PM
Subject: Fall Crew 2019

Good Afternoon,

As we wrap up a very competitive and productive summer season, I want to reach out with details about the fall program.

  • Start Date – September 9th
  • End Date – November 9th
  • Running times – Monday through Friday (3:30 – 6 pm) and Saturdays (11 am -1 pm)
  • Races – Navy Day Regatta (Oct 12), Head of the Schuylkill (Oct 26), and Hidden River Chase (Nov 3) – all of which are held on the Schuylkill River. No Head of the Ohio this year as it conflicts with Navy Day Regatta.
  •  Cost $150 per Roman student, $500 for non-Roman students.
  • This program is run under the Crescent affiliation and supported by the Parent-Alumni Association.  This is not a Roman fall sport. Therefore, it will operate under independent Crescent rules.
    •  Attendance for varsity, JV, and lightweights is mandatory.  Freshman/novice will run under a modified schedule that will be sent out by Coach Troy
    • Athletes are not guaranteed races.  Races are earned with attendance and hard work.
    • Missing practice for any reason (excused or unexcused) will result in the athlete staying on land and completing 15,000 m before returning to the water. This is not a punishment, but a way to make sure athletes make up the miles from the day they missed, and what we would also complete that day on the water.
    • Top and new Crescent equipment has time and speed requirements in order to qualify to row.
    •  Roman athletes will have two available time slots during the fall for lifting.  As of now, it looks like Monday and Friday from 4-5:30 pm.  There are also qualifications and standards for the weight room. Athletes that do not qualify for the weight room will report to the boathouse for alternative works.  There will be a 30 min test the first day we return for the fall season.
      • Soph heavyweight (over 160 lbs) – 1:54 split for 30 min at 20 spm
      • Soph lightweight (under 160 lbs) – 1:59 split for 30 min at 20 spm
      • Junior heavyweight (over 160 lbs) – 1:51 split for 30 min at 20 spm
      • Junior lightweight (under 160 lbs) – 1:56 split for 30 min at 20 spm
      • Senior heavyweight (over 160 lbs) – 1:48 split for 30 min at 20 spm
      • Senior lightweight (under 160 lbs) – 1:53 split for 30 min at 20 spm
  • It’s recommended that athletes who rowed this summer take a couple weeks off for recovery, but when they start working out again they should begin with long (over 45 min) and low cardio workouts (150-155 bpm) to start getting back into shape.  Lifting is NOT recommended moving into this part of the season, body weight circuits and core are STRONGLY encouraged as supplemental lifts. Remember, this is mainly a cardiovascular sport.

Looking forward to this fall!

-Zack

Zackary Coons

Head Rowing Coach

crew@romancatholichs.com