Hello Team,
Thank you those who came out to our fifth
practice.
We tried little bit of what we call a
“start”.
Start is especially important since we
are at the dead stop and we need to lift up the boat as soon as possible and
best way is to do power 4 then 16 up which is faster stroke and then another
power 10.
Next homework is based on our start so
keep on reading….
HOME WORK!!!
This week's homework will be in 2-parts since we were off
for one week.
Part 1: Race Start
Practice your race start by imagining you are at the
start line and hear “WE HAVE AN ALIGNMENT” … “PADDLERS, ARE YOU READY” …”
ATTENTION” …***HORN or ANY OTHER SOUND*** then do 4 deep strokes motion, 16 ups
(faster strokes but at the front only), and finally 10 deep strokes (Power
10). Practice these minimum ten times.
I posted the sample start video from last year’s practice
for your reference. See it in our blog… https://apcadragons.blogspot.com/
Also on YouTube: https://youtube.com/shorts/SAVrGWyNQ78?feature=share
Part 2: Cardio
Can you run/jog for 3 minutes?
Bronze: 4 mph
Silver: 5 mph
Gold: 6 mph
Platinum: 7 mph
Anything equivalent is also fine.
After you complete one of the levels then you can either
send me an email or post to our blog at http://apcadragons.blogspot.com/ or
post to Facebook by next Friday July, 21 6pm PT.
This will be counted toward the Participation Award.
INFO
NEEDED!!!
- Weight: true weight with
your paddling clothes on
- Side Preference: Left,
Right, or Both
- Team Shirt size: XS, S,
M, L, XL, XXL – Also need to choose Men or Women cut – Shirts are about
$20.
- If you want to order
InspirASIAN trucker hat also, it is also $20.
You do not have to purchase the team
shirt if you do not want, however, need to find similar shirt from your closet.
We prefer you to wear black bottom but not required.
This picture is from last year where you
can see our shirts and hats.
NEXT
PRACTICE LOGISTICS!!!
I will now be sending out EVITE
invitation.
If you did not receive an EVITE
invitation by Thursday morning, then please check your spam folder then let me
know if you don’t see it.
Reason for the EVITE is that we now need
to know who is coming to make sure we can make the roster for the boat.
This is important since we will be using
the weight and side preference.
Schedule for 7/15/2013
10:15am-10:30am – Check-In
10:30am-10:40am – Warm up & line up.
10:40am-10:50am – Line up and Gear up.
10:50am-11:00am – Meet at boat &
enter quickly.
11:00am-11:55am – On the water practice
11:55am-12:30pm – Bring up the boat and
clean.
12:30pm-12:45pm – Cool down stretch
1:00pm – End of practice
That is enough for today.
Everyone should be attending the 2
remaining practices since it’ll be start and race practice.
For those who needs to make up the
practice time, you will need to come at 7:30am to practice with Space Dragons
and then InspirASIAN practice.
Thank you and see you at the beach.
Thomas Yoo
InspirASIAN
Dragons Captain & Coach
