This DC Strokes program is designed as a 16-week continues training plan from December 2017 until the beginning of the 2018 season. Developed and led by USRowing Level II certified coach Rachel Freedman, the program is designed for a complete range of rower experience levels. Coach Rachel will work with individuals to fine-tune technique, set goals, track progress, build power, and find speed.
Registration is on a month-by-month, first-come, first-served basis. Rowers are also welcome to pay for all four months up front. Class size is limited to 18 and registration is first-come, first-served.
Monthly Rates for DCSRC members:
February (12 sessions): $60
March (8 sessions): $40
DC Strokes' winter training is designed for rowers who have completed a learn-to-row program, and a minimum of one season on the water. If you are interested in learning to row, please read more about the DC Strokes Learn-to-Row Program.
Morning Track: Tuesday & Friday
Evening Track: Tuesday & Thursday
Both Tracks: Sunday
Rowers of all skill levels are welcome, but these sessions are primarily intended for rising second-year rowers.
Coach Rachel will provide all participants a training plan at the beginning of each month. In general, here’s what to expect:
Tuesdays: Technique fundamentals work through drills and a variety of intensity levels will develop your fitness base for the 2018 sprint season.
Thursday evening & Friday morning: These sessions will focus on two goals: participation at the 2018 Erg Sprints World Indoor Rowing Championships (held in Alexandria, VA), and preparation for Spring erg tests. Find your power and speed through various length sprint intervals.
Sundays: Develop strength and stability in an all new core, plyometrics, and cardio circuit of body weight exercises, in conjunction with kettlebells, medicine balls, and boxes.
ALL SESSIONS will include a dynamic stretching warm up and a yoga-based cool down designed to increase mobility and flexibility.
FYI: Boathouse Facilities
Cold weather wreaks havoc on the pipes in the shower and bathroom trailers, so they will be locked and drained of water once the weather turns to freezing. Please make alternate plans for morning showers and come prepared with a full bottle of water/thirst quencher. The port-a-johns in the parking lot will be available.
The erg room heaters will be warming up when you arrive. Plan to wear layers to begin your warm up and workout, and be ready to peel layers off as the workout moves along.