1. M ATT P EARCE

2. S TROKE P OSITIONS S TROKE P HASES Entry Release Drive Recovery

3. DRIVERECOVERY D1- I NITIAL D RIVE (F ULL TO ¾) D2- M ID -D RIVE (¾ TO ¼) D3- F INISH (¼ TO F INISH P OSITION ) R1- F INISH P OSITION (R ELEASE - ¼) R2- M ID R ECOVERY (¼ - ¾) R3- L ATE RECOVERY /E NTRY P OSITION (¾ - E NTRY )

4. D1- I NITIAL D RIVE (F ULL TO ¾) Lower back in with chest and navel open Keep weight on front of the seat for horizontal drive Shoulders relaxed and parallel with handle Press off the balls of the feet Feel from behind the shoulders drive through legs Hold weight of the work with core SUSPENSION IS EVERYTHING

5. D2- M ID -D RIVE (¾ TO ¼) Shoulders remain in front of the hips in same position as catch Grip weight of work with core Keep posture Constant pressure on foot plate Relaxed shoulders Horizontal drive- hand heights Drive needs to feel relaxed

6. D3- F INISH (¼ TO F INISH ) At ¼ slide body is holding onto the work Straight back- relaxed- activate core to bring in lower back Lever through hips (push/swing relationship) Legs/body drive together Push through toes, flexed gluts Arms release pressure at the finish Draw outside elbow through the body Maintain pressure on footplate until blade is released

7. Sit at full height in boat Straight back, relaxed spine Head perpendicular to the body Open chest Relax gluts and legs as you tap down but maintain posture Breathing out release Tap with outside wrists, turn with inside Wait for the moment when the boat picks you up

8. R1- F INISH (R ELEASE - ¼) Tall and relaxed posture Hands moving away at boat speed (relatively same speed as D3) while bodies remain still Rock over the pelvis through the hips before knees raise Recovery effort needs to be transferred from Hamstrings to quads through setting weight forward of hips Body rock with boat speed and together in crew

9. R2- M ID R ECOVERY (¼ - ¾) Tall and neutral posture Apply constant weight to handle through knuckles Allow the boat to take you forward Constant speed through recovery- no negative forces Draw through the heels Body forward for catch fully prepared at ½ slide Gently begin to square the blade through ½ slide

10. R3- L ATE R ECOVERY /C ATCH (¾ - ENTRY ) Sitting up with core muscles activated and chest open Sitting light on the seat and allow the boat to run under you Be patient for the work to come to you Keep shoulders parallel with the handle Relaxed inside shoulder and elbow to allow for good rotation. Lean into rigger Allow body to follow the outside fingers around the pin

11. Holding still bodies through core Keep open chest and navel Highest point of body within the rowing stroke Push out to stern for the entry Gentle on the hands and simply allow weight to come off the handle Entry is the end of the recovery Blade in at full compression Quick and quiet catches Find the weight on the feet

12. FIND BASIC TECHNICAL FAULTS IN ROWER RANK FAULTS AS TO IMPORTANCE TO FIX