1. Rowing Form Winning Ways

2. Catch

3. Catch Position Vertical Shins Relaxed Shoulders Straight Back 35 o Body Angle (spine vs. vertical)

4. Catch Position Shoulders Relaxed Pivot toward rigger Outside arms straight Split knees with outside arm

5. Leg Drive Wrists flat Outside arm straight Body angle remains the same throughout leg drive Keep shoulders forward like hanging from a pull up bar

6. Drive

7. Mid-Drive Arms Straight Leg drive almost complete Back begins to open up and Swing to the bow

8. The Swing Body angle stops 25 o Past vertical When body angle passes vertical Arms draw begins

9. The Finish Hands tap down at body to take blade out of the water. Inside wrist bent to feather the oar Arms pull straight through into the body Shoulders roll into socket Body angle stops 25 o off vertical

10. Tap Out

11. Recovery, ½ Slide

13. Recovery/Catch Prep

14. Catch Position

15. Catch to Drive