Welcome & Introduction Coaches Jeff Iqbal – Varsity Men Liz Robinson – Varsity Women Peter Augusciak– Varsity Men’s Assistant Eric Snyder – Varsity Women’s Assistant Rahul Birmiwal– Novice Men Meg Johnson – Novice Women Rowing at Lakeside Over 50 years of rowing, National Champions, Olympians Our own boathouse in Kenmore

Transportation To Practice Carpools run by team Captains, assigned rides means everyone gets to practice Requires good communication on attendance, afterschool commitments Home Practice ends at 6pm – No Activity Bus Carpools home, organized by parents, help get everyone where they need to go To find other families in your area, check out Family listing on website Go to Lakeside website > Login to My Portal > Groups > Crew > Downloads

Attendance Expectations Rowers and coxswains are expected at practice every day Knowing who will be at practice is VERY important for practice planning Excused absences include: Illness, Family Emergency All other absences are unexcused until you hear otherwise from your coach Unexcused absences will have an impact on your training and boating Communication Students who will not be at practice due must communicate with all parties: Coaches, captains, carpool driver/riders The earlier, the better – DEADLINE: the day before the absence

Expectations Community Expectations Lakeside community expectations apply at the boathouse Safety and Equipment Fortunate to have a nice facility, and great equipment – these require care to use and maintain Rowers and coxswains are responsible for the safety of themselves and those around them, in the boat and on land Rowers and coxswains are responsible for the safety of themselves and those around them, in the boat and on land

Practice Standard Practice Preparation: change, fill water bottle, take oars out, meeting Workout: warmup, drills, rowing, racing (distance or time, “pieces”), running, biking, core, lifting, erging Workout: warmup, drills, rowing, racing (distance or time, “pieces”), running, biking, core, lifting, erging Post-row: meet, stretch, roll, change, refuel Preparation Practice will happen in all weather conditions, and will be outdoors except in cases of high wind and lightning Practice will happen in all weather conditions, and will be outdoors except in cases of high wind and lightning Footwear: sandals for wading in, running shoes for land workouts Bring appropriate clothing to stay warm and dry – synthetics are good, cotton is bad Water bottles for hydration, post-workout snack to refuel (2:1 carbs to protein, ~250 cal.)

Spring Break Spring Break is used as a 6 day Training Camp Varsity Huge gains in fitness and skill, all athletes are expected to participate 2 practices a day, AM session + PM session Currently coordinating with FOLA reps for time between practices – Looking for host families Novice Athletes in town are expected to participate 1 practice a day, PM session only

Regattas Race Format Length: 1500m or 2000m Duals – one or two other crews, hosted by one of the teams, run by coaches Regatta – many crews (10+), officiated by USRowing or Rowing Canada Brentwood – 4/29 to 5/1 3 Day race in Mill Bay, BC, Canada – depart on a Thursday morning, return Sunday evening Passport required for travel – check your expiration dates Regionals – 5/19 to 5/21 3 Day race in Vancouver, WA – depart on Thursday afternoon, return Sunday evening

Cost Rowing Fee $275 – Covers student costs including meals, lodging, etc. Charged to student accounts Additional Costs USRowing Membership Fee – $45 – required to race at Regionals Uniforms – Unisuits: ~$70 – Tech Shirts: ~$45 – Hats ~$20 Splash jackets are team issued at no cost and returned at the end of the season