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					      FREO SURF ROWERS
     BULLETIN FOR FREMANTLE SLSC BOATIES
                        Monday, 18 September 2006

The Freo Boaties Bulletin, together with the Fremantle Link aims to
provide Freo Surf Boat Rowers and the Club with information on
current and upcoming activities, training, Club, State and National
Competition, fund raising & sponsorship opportunities, social
activities.

THE SEASON: The 2006-07 Season is rapidly approaching and it is time
to start planning how we go into the season, looking at training both ‘out
of boat’, and ‘in boat’, structure of crews, levels of experience both in
rowing and sweeping, preparing our equipment. The Fremantle Boat
section has had its set-backs in the last couple of years. WE can have to
concentrate on building a core of competitive crews with our achievable
and realistic goals. Vince Green is our Boat Captain and we all know
the fantastic level of dedication Vince has continually contributed to surf
boat rowing at Fremantle SLSC. We have a ‘great ground’ floor
opportunity make a new start, build a strong team of rowers & sweeps
and measure our improvement over the coming season.

NEW MEMBERS We are lucky to have had some new master rowers
from Gove SLSC and thanks to John Summers for attracting these new
members to Fremantle SLSC. New members are Alan ‘Nugget’ Marsh,
an experienced Surf Sweep, Stewart Wotton and Ian McLeod. John has
also encouraged his ‘Social’ rowers back, Greg Mills and Rod Stead and
we look forward to their support in the Boat area.

                   IMPORTANT EVENTS SEPT. 2006
PLEASE CONSULT YOUR FREMANTLE LINK FOR UP COMING EVENTS BUT
NOTE THE FOLLOWING:

SUNDAY 24TH SEPTEMBER 9 AM TO 12 NOON EXPO & REGISTRATION DAY
We want to have a couple of boats on the beach with rowers, our aim will be to
do some demo’s hopefully on a small wave and take out prospective new
rowers. your support will be appreciated.

OCTOBER 15TH OCTOBER 9 AM TO 12 NOON SENIOR PROFICIENCIES
If you want to compete you will need to be proficient, it is not a grueling
exercise these days but the Run-Swim-Run will require some fitness.



                                                                                 1
IMPORTANT, ‘THE BAR’, There’s nothing better than enjoying a
few beers after a hard rowing session, in fact its one of my
favouritre pastimes. I will arrange for the bar to be open Friday
nights for after training drinks and conviviality. A few good Surf
Boat action DVD’s and the odd Pizza will help also, so WATCH
THIS SPACE.

                        FREO SURF ROWERS CONTACT LIST

Good communications are important that time and effort are not
wasted, and best use made of boats, sweeps etc. BE ON TIME
FOR TRAINING OR GIVE SOMEONE AS MUCH NOTICE AS
POSSIBLE IF YOU CANNOT MAKE IT! WE CAN THEN RE-
SCHEDULE OR GET A FILL IN. We are building up a Rower Contact
List which you will all have a copy of, I will also regularly post
messages on the INTERNET by EMAIL, so read yours! And on the
club notice board. If your contact details CHANGE, let me KNOW!

 Surname       First Name     Division         Mobile                     Email
 Green (S)       Vince      Boat Captain   08 9337 5108 (H)
 Marsh (S)       Alan         Masters       0408 018 391      alan@supplyconnections.com.au
Duffield (S)     Colin          All         0412 513 374          ccduff@iprimus.com.au
   Mills         Greg          Social       0404 800 468       Gregory.J.Mills@alcoa.com.au
 Summers          John                      0404 800 473       John.Summers@alcoa.com.au
  Wotton        Stewart       Masters       0438 800 605       stewart.wotton@alcoa.com.au
Archer (S)      Warwick       Masters       0417 977 841          archerw@bigpond.com
 MacLeod          Ian         Masters       0414 287 761           imacleod@CBI.com
 Conway           Joe         Masters       0403 267 485         jconway@globaldial.com
   Stead          Rod          Social       0409 329 619            rods@rojan.com.au
  Tilbury        James         Open
 Rodrigeus        Rod          Open         0423 981 873      rodneyrodrigues21@hotmail.com
  Durkin        Lindsay        Open         0417 959 559       lindsey_durkin@hotmail.com
   Whip          Greg          Open         0419 049 382           whipet_26@msn.com
 Donaghey        Liam           U19         0400 775 985
 Vaughan        Maurice       Masters




An abridged contact list is included here, I will email a more detailed list.
Please advise me of new members or a change in your details.



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           Draft Surf Boat Competition Program 2006-07

 MONTH          DATE                     EVENT              LOCATION

October    Sun 8th       Mandurah Marathon             Mandurah (14kms)

October    Sun 22nd      Bridge to Bridge

           Sat 11th      Geraldton Development
November
           Sun 12th

November   Sun 19th      Boat Carnival

December   Sun 3rd       Full Carnival Round 1

December   Sun 17th      Full Carnival Round 2

January    Fri 5th       Sprints                       Sorrento ?

January    Sun 14th      Full Carnival Round 3

January    Sat. 27th     Country Carnival              Esperance

January    Sat. 27th     Full Carnival Round 4         Esperance ?

February   10th 11th     ASRL Open                     Lorne, Victoria

February   Sun 11        Full Carnival Round 5

March      Sun 3rd       Masters State Championships

           Sat 10th      W.A. State Championships
March                                                  Scarborough WA
           Sun 11th

           Sat 17th      Inter Ocean                   Secret Harbour
March
           Sun 18th

           Tues 20th -   Masters Aussie Titles         Scarborough WA
March
           Wed 21st

           Thurs 22nd
March                    Aussie Titles                 Scarborough WA
           Sunday 25th




                                                                          3
                     OTHER NEWS & NOTES

NEW ROWING DIVISION FOR 2006-07. UNDER 21’S WILL NOW
BECOME U23’S, a good move to give crews more time to gain
experience and competitve success in their division.

A CHAMPION TEAM OR A TEAM OF CHAMPIONS? An old question
and I think we all know the answer. Too often I’ve seen Boat
Sections where Crews do not share knowledge and skills with
other Crews. There is one Boat Section and all Crews and Crew
members should act to enhance success within the whole section,
not just their own Crew. Skills and training techniques should be
freely passed on to all members and the senoir, more experienced
Crews must take the lead. Likewise if training times conflict the
most senior Crew should accommodate the more Junior Crew and
assist and encourage them.

                     IMMEDIATE PRIORITIES

  1. Start Training in the Gym, thanks to Joe Conway and other
     contributors our Gym has had a significant up-grade, new
     machines, better layout and use of space, it’s there as part of
     you membership. If you need help in developing a program to
     achieve your goals ask myself, Joe, Colin Moysey or any
     senior member, we will only be too glad to help.
  2. Getting into the boat, it is time to start pre and early season
     training between now and end of October. The ‘oldies’ have
     started training Tuesday and Friday at 5 pm at the river or on
     the ocean as conditions allow. Accent at this stage must
     developing and re-honing skills and rowing fitness.
  3. Equipment preparation. We have two excellent DKG Surf
     Boats, they need a liitle minor maintenance, repair of a
     couple of seats, touch up of gel-coat under the foot blocks of
     the new boat, check of rowlocks and oars, checks pumps,
     switches and batteries. IMPORTANT Please advise the Boat
     Captain or other senior member of damaged or defective
     equipment.
  4. Recruit New Members, this a must, from within the Club or
     outside, do what you can to recruit new members to our
     great sport.


                                                                    4
                    Typical Surfboat Season Training Calendar
This training program is for Surfboat rowing with active season commencing October and
finals competition in March.
                                            MAY -              OCT. -
    PERIOD               APRIL                                                 JAN - MARCH
                                         SEPTEMBER           DECEMBER
Training Season                                              Early Active      Active Season &
                      Post Season          Off Season
   - Rowing                                                    Season               Finals
                                                              Training &       Training, Active
      Phase            Recovery          Groundwork
                                                                Active            & Finals
                   Light to moderate
                      intensity with
                         plenty of    Moderate to high Moderate to high Moderate to high
    Training         variation. Plan    intensity with  intensity with   intensity with
   description      training strategy 80% endurance & 40% endurance & 80% interval,
                         & injury       20% interval.   60% interval.   20% endurance.
                        recovery,
                       prevention.
                                                                        Race focused
                                                      Strong emphasis training, honing
                                                      on rowing skills, specific skills,
                                   Endurance, style endurance and starts, turns,
                   Planning & time
     Rowing                        & sweep            rowing fitness, skate chasing,
                   -off
                                   training           moving to race finishes, race
                                                      orientated        strategies, injury
                                                      training.         & illness
                                                                        mitigation.
                                   Heavy weights                        Little or no
                                                      Lighter weights
                                   for strength                         weights except
                   Plan &                             increasing
                                   building, focus on                   when individual
    Weights        commence                           intensity and
                                   injury recovery                      circumstances
                   training.                          focus on
                                   and individual                       prevent in boat
                                                      explosive skills.
                                   weaknesses.                          training.
                                       6 x 2k; 2 x 5k; 1
 Ergo, 22,000 to                                         12 x 2k, 2 x 5k,      6 x 2k, 6 x 1k, 16
                 Variety 2k; 5k;       x 6k, 1 x 10k
 30,000 metres                                           some shorter          x 1:40, 0:20 rest,4
                 6k                    (every 2nd week),
 per week min.                                           interval work         min. efforts
                                       30 mins.
The above are guides only; variation is the spice of life! Program is specifically for surf boat
training.




                                                                                                   5
                                 ROWING TRAINING PROGRAMS
  Programs can be altered to suit crew requirements, availability and progress but should contain the
                  elements below. Alter program for CALM / ROUGH conditions
                  Training
PROGRAM            Focus
                                          Jog & Stretching, 1000m Ergo,                     Time

WARM-UP           Warm up              Stretching, jog, light Ergo, jumps.
                           Rowing Warm –up 500 to 1000 metres,
                           50 back-chocks; 50 back-chocks with body
PROGRAM 1,      Endurance swing; 50 ½ slide, 20 catch chops, 50 blind
 Off season/    and Rowing
 early season      Skills  rowing & eyes ahead,
                           Interval (fartlek) 10 on/10 –20/20 - 30/20 –
                           40/20 –50/20 –down,

                        Rowing Warm –up 500 to 1000 metres,
                        Interval (fartlek) 10 on/10 off – 20/20 - 30/20 –
                        40/20 –50/20 –down;
              Endurance
PROGRAM 2,              1 min on/off – 2/2 – 3/3 – 4/4 – 5/5 – down
              & in-boat
 Off season/            Water starts, Straight line racing eg 12 hard – 20
 early season  strength
                        long – 10 effort – 20 long – 10 into buoy - 5
               training
                        hard – 10 out of buoy – 20 long - 10 effort – 15
                        long – 30 hard home to beach, time race. Finish
                        4 -6 by starts.

                            Rowing Warm –up 500 to 1000 metres,
PROGRAM 3,                  3 races to 10 out of the buoy,
 Early season               3 races to buoy and back to beach, 350 to 400
     and      Race Training metres, 3½ to 4 minutes.
 competition                Extra starts and turns as required and time
   season                   permitting. Time races, row-offs with other
                            crews on Sunday mornings.


PROGRAM 4,                     Rowing Warm –up 500 to 1000 metres,,
 Early season                  Starts, Turns, Finishes, Skate chasing,
              Surf Skills &
     and
              Race Training
                               Rowing out in surf, bracing for white-water,
 competition                   Wave chasing, holding up, trailing oars,
   season                      recovery. Best done on south coast.

                        Rowing Warm –up 500 to 1000 metres,,
            ROUGH       Starts of beach in rough conditions, hitting out
PROGRAM 5,
           SEAS (local) in rough seas and SW swells, turns in rough
                        seas, skate chasing.
            Modify programs based on competition experience/success/failure
                                  and time of year.




                                                                                                        6
                       Freo Surf Boat Coaches & Sweeps

       Vince Green      Boat Captain                 08 9337 5108
       Colin ‘Duff’ Duffield                         0412 513 374
       Alan ‘Nugget’ Marsh                           0408 018 391
       Warwick ‘Wazza’ Archer                        0417 977 841


              USEFUL LINKS stay informed about your sport.

Fremantle SLSC                   www.fremantlesurfclub.com.au

Australian Surf Rowers League    http://www.asrl.com.au

ASRL – SA                        http://www.asrlsa.com.au/

Concept 2                        http://www.concept2.com

Harvie Pix                       http://www.harvpix.com/

Swellnet                         http://www.swellnet.com.au/

Cap Colour guide                 http://www.users.bigpond.net.au/timtucak/gbritain.htm

UK Surf Rowers League            http://www.uksrl.co.uk/

Surf LifeSaving W.A.             http://www.mybeach.com.au/

Surf LifeSaving Australia        http://www.slsa.asn.au/

Warwicks Surf Boats              http://www.users.bigpond.com/archerw/surfboat.htm




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