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GERMANTOWN FRIENDS SCHOOL CREW HANDBOOK

2017-2018

GERMANTOWN FRIENDS CREW HANDBOOK TABLE OF CONTENTS

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ABOUT GFS CREW .............................................................................................................. 1 HOW TO READ THIS HANDBOOK………………………………………………………………………..1 MISSION ................................................................................................................. 1 HISTORY ................................................................................................................. 1

FUNDING………………………………………………………….…………………..……………………………2

VESPER BOATHOUSE .......................................................................................................... 2

2017-2018 CREW CONTACTS ............................................................................................. 2 COACHES ................................................................................................................ 2 PARENT COORDINATORS ....................................................................................... 3 TEAM CAPTAINS ..................................................................................................... 3

2017-2018 SEASONS .......................................................................................................... 4 FALL SEASON – AUGUST 28, 2016 THROUGH NOVEMBER 7, 2016 ....................... 6 WINTER SEASON - NOVEMBER 14, 2017 THROUGH FEBRUARY 10, 2018 ............ 6 SPRING SEASON – FEBRUARY 21, 2018 THROUGH MAY 19, 2018 ........................ 7 NATIONALS - MAY 21, 2018 THROUGH JUNE 10, 2018 ....................................... 10 SUMMER – MID-JUNE THROUGH LATE AUGUST ................................................. 11

GENERAL INFORMATION FOR ALL SEASONS ................................................................... 12 VARSITY AND NOVICE TEAMS .............................................................................. 12 RULES OF THE RIVER ............................................................................................ 12 WHAT TO WEAR/BRING TO PRACTICE ................................................................. 12 LIGHTWEIGHT ROWING ....................................................................................... 13 WHAT TO EXPECT AT PRACTICE...........................................................................14 REGATTAS/RACE DAY EXPECTATIONS ................................................................. 15 PARKING ............................................................................................................... 16 NUTRITION GUIDELINES .......................................... Error! Bookmark not defined. BLISTER CARE ....................................................................................................... 17

ROWING IN COLLEGE/COLLEGE RECRUITING…………………………………………………...18

VOLUNTEER OPPORTUNITIES AND EXPECTATIONS OF PARENTS .................................... 19 PARENT COORDINATORS ..................................................................................... 19

PARENT PAIRING PROGRAM…………………………………………………..…………….……….…20 VOLUNTEER LAUNCH DRIVERS ............................................................................ 20 PSRA SPRING VOLUNTEER REQUIREMENTS ........................................................ 20 THE SPRING TENT ................................................................................................. 20

GLOSSARY OF ROWING TERMS........................................................................................ 24

APPENDIX ........................................................................................................................ A-1 GFS BOATS……………………………………………………………………………………………………..A-2 VESPER BOAT CLUB WAIVER ............................................................................... A-3 SAMPLE TENT SIGN UP GENIUS .......................................................................... A-4

TABLE OF CONTENTS (continued)

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BOAT CLASSIFICATIONS ...................................................................................... A-5 SCHUYLKILL RIVER RACE COURSE……………………………………………………………………A-6

GFS CREW ARCHIVES........................................................................................... A-7

ABOUT GFS CREW Welcome to GFS Crew. The sport of rowing is demanding and richly rewarding, but also confusing to those new to the sport. This handbook will help parents and athletes through the first year and beyond. HOW TO READ THIS HANDBOOK The first thing you might notice about this handbook is that it is jam-packed with information. It is looooong and, understandably, difficult to absorb in one sitting. Our recommendation is that you read through the handbook as thoroughly as you like on a first reading, then return to it frequently as specific questions arise. You’ll see that the table of contents is comprehensive and will lead you to answers for most if not all questions that arise during the rowing year. MISSION Germantown Friends School is dedicated to reaching that of God in every person. Our mission is to seek truth, challenge the intellect, honor differences, embrace the city, and nurture each student's mind, body and spirit. GFS athletics encourages all students to develop their capabilities to the fullest extent possible. Participation in athletics focuses on cultivating the principles valued by the school community with its Quaker roots including truthfulness, simplicity, self-discipline, respect for others and respect for one’s self. Through the tradition of rowing, GFS students have the opportunity to engage in a sport that provides unique opportunities to promote personal and community growth through teamwork, discipline, and physical fitness. HISTORY Rowing is a new and fast growing sport at GFS. Beginning in 2010 with only one single sculler, Andrew Bair, followed by a handful of GFS rowers, GFS rowing has grown in a short time to include 32 rowers as of Spring 2017, with countless accomplishments (see Appendix A-7), and the inclusion of James Wright (’18), making it through the USRowing selection camp to become a member of the 2017 Junior National Team competing in Lithuania in the summer of 2017. Nearly all GFS alumni rowers continue to row in college; some rowing for NCAA Division I teams, others participating in college clubs. Although GFS has rowed out of the Vesper Boat Club since 2015, athletes at GFS previously rowed through a privately run program for students whose schools did not have their own boathouses or programs. In the summer of 2014, the private program lost its space on Boathouse Row leaving GFS athletes without a place to row or a program. Coach Aaron Preetam, former GFS Crew parent Mimi McKenzie, and a determined group of GFS administrators stepped up to create the GFS Rowing Program. We are grateful to Aaron for his inspiring leadership and dedication, to our first Assistant coaches - GFS Sixth Grade teacher Jeff Fetterman and Blair Edelin Bradley - for going well beyond the responsibilities of their positions, to former GFS CFO Mina Fader for finding funds and providing incredible behind the scenes

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logistical support, to Head of School Dana Weeks for empowering and supporting these folks, and to several crew parents and former crew parents who generously bought the first boats and donated to crew scholarship. Without them, this program would not be possible.

FUNDING Like many similar high school rowing programs, GFS Rowing is not an official school team; it is an affiliated club and, as such, must charge rowers to cover the annual operating costs. Generally, the fees for rowing are: $850 for Fall crew, $0 for winter crew, and $2600 for spring crew. GFS is committed to making crew available to all athletes. There is financial aid available to rowers; a student is not required to be currently receiving financial aid from GFS to be eligible. While current families are not expected to take on the full cost for items that will be used for multiple years, the regular annual cost of running crew (lease costs, boat rentals, coaches, insurance, equipment, etc.) is more than the revenue that GFS currently receives from crew families. GFS and some generous crew parents and coaches not only make up the annual operating shortage but also cover the capital investment and scholarship funds. Please consider becoming a part of this generous tradition by making a gift to the GFS Crew Program. For a new program, GFS Crew has already had remarkable success. At the conclusion of this Handbook is an Archive containing GFS Rowing Achievements to date. Save the date! New in 2017, GFS Crew will host a fundraiser on Sunday, December 3 at the Vesper Boathouse. There will be a silent auction and, of course, great food and fun. Lots more information to come on this event. VESPER BOATHOUSE GFS Fall and Spring Crew row out of Vesper Boathouse, 10 Boathouse Row, Philadelphia, PA 19130. Athletes are only permitted in the boathouse during the scheduled practice times and when a coach is present. Parents are not allowed in Vesper. All gear is stowed in the erg room. Rowers are permitted to use the facilities to change. A gender-neutral bathroom is located next to the kitchen. Please do not cross Kelly Drive. 2017-2018 CREW CONTACTS COACHES

Aaron Preetam, Director of GFS Rowing and Head Coach apreetam@germantownfriends.org

618-521-4358 (cell)

Brian Severi, Novice Head Coach bseveri@germantownfriends.org

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610-256-3130 Caroline Fregeau, Assistant Coach, Varsity cfregeau@germantownfriends.org 484-568-3325 Maddy Kuntz, Assistant Coach, Novice mkuntz@germantownfriends.org 717-606-6493

PARENT COORDINATORS Sue Smith, Parent Communications Coordinator smith.susanb@gmail.com; 267-252-9581 (cell) (Lily Zukin ’18) Maureen Carr and Jane Ahn, Fundraising and Finance Coordinators Mmcarr03@gmail.com; 610-306-3509 Jane.ahn@yahoo.com; 267-243-7147 (Doulin Appleberry ’20; Amory and Tate Park, ’20 and ‘21) Audrey and Dave Pancoe, Tent & Parking Pass Coordinator apancoe1959@gmail.com 215-768-2756 (cell) (Sam Pancoe ’18) Audrey and Dave Pancoe, PSRA Representatives/Coordinators apancoe1959@gmail.com 215-768-2756 (cell) (Sam Pancoe ’18) Wayne Zukin, Launch Coordinator wayne@zukinrealty.com; 267-847-1297 (cell) (Lily Zukin ’18) Kathleen Hogan, Fan Wear Coordinator hoganmalefakis@gmail.com 773-960-3750 (cell) (Ayla Malefakis ’19)

TEAM CAPTAINS

Sam Pancoe ‘18 James Wright ’18 Lily Zukin ’18

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2017-2018 SEASONS FALL SEASON – AUGUST 28, 2017 THROUGH NOVEMBER 7, 2017 The fall rowing season, September through November, is the long distance training and racing season for crews. The fall regattas follow a “head race” format, where the course is significantly longer and boats leave the starting line one-by-one at set intervals, primarily racing against the clock and allowing many crews to compete simultaneously. Athletes New to Rowing - Learn to Row/Swimming Proficiency Requirements Athletes new to rowing (novices) must complete a learn-to-row program and show proof of swimming proficiency. Learn to Row programs are offered by local rowing organizations and usually take 2 weeks to complete. They are typically offered in the summer and fall. For summer programs, see page 11 (Local Summer Programs). Athletes interested in joining the fall crew team who have not completed a learn-to-row program should contact Aaron Preetam for details on how to fulfill that requirement and for information concerning proof of swimming proficiency. Fall Pre-Season Practice August 28, 2016 – August 31, 2016 from 3:45 PM - 5:30. The first day of pre-season practice will be held at AHOP, our off campus facility located at 76 E. Bringhurst (diagonally across from Wister Elementary) from 3:45 to 6:00 pm. Coach Aaron is working with the folks at Vesper to confirm the practice schedule for the remainder of the week. Please ensure that your child’s medical forms for GFS are completed on MyBackpack and that you come to the first day of practice with a signed Vesper waiver (Appendix A-3). For students and parents who are new to GFS rowing: practice begins promptly at 3:45 (i.e. arrive early so you are ready to practice at 3:45). Pre-Season practice is not mandatory but coaches do need to know if rowers will be at practice in order to plan boat lineups. Fall rowers should email Aaron Preetam ASAP to let him know if they will be attending Pre-Season. Fall Practice Times Regular practice will begin the week of September 5, 2017. Practice will be held Tuesday - Saturday. The novice will be erging the 1st two weeks of practice at AHOP to ensure they have excellent form and are ready for intensity of the head race pieces. Tuesday, Wednesday, and Friday practices will be at Vesper from 3:45 PM - 6 PM. Thursday practices will be on campus as the rowers will be erging. On campus practice ends at 5:30 pm. On Saturdays, practice will be at Vesper from 7:00 AM - 9:00 AM.

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Note: on Tuesday, September 6th practice will be held on campus because it is a half-day of school. Fall Transportation Athletes take the 3:20 PM shuttle to Lloyd Hall during the week, but must arrange for their own transportation home from Boathouse Row after practice and to/from Saturday practices. Carpools home from practice and for Saturday practice are strongly recommended. Athletes who drive themselves to Boathouse Row must notify Coach Aaron Preetam. Fall Fees The fall rowing fee is $850. Local race fees for the regattas are included in the fee. Fall rowing fees can be broken into two $425 payments due in September and October. Checks should be to Germantown Friends School and sent to the Business Office with the Fall Registration Form. GFS is committed to making crew available to all athletes so there is scholarship money available and a student is not required to be currently receiving financial aid from GFS to be eligible. Families in need of crew scholarship for the fall should contact GFS CFO, Rob Marcantuono at rmarcantuono@germantownfriends.org or (267) 323-3302. Note: Athletes who are accepted to compete in the Head of the Charles are responsible for their own transportation and lodging. Rowers going to the HOCR also contribute to cover the cost of the coaches’ transportation and lodging. Fall Uniforms Returning rowers use their uniforms (“unis”) from last spring. The novice rowers (or rowers who did not row in the spring) will wear matching t-shirts for their regattas. A new uni order is placed in the winter for the upcoming spring season. Rowers will receive a GFS crew jacket upon entering their second season of rowing. Fall Regatta Schedule

• September 24, 2017: Kings Head Regatta, Upper Schuylkill River http://www.uppermerionboatclub.com/regatta.htm (Varsity 1x and 2x only)

• October 14, 2017: Navy Day Regatta, Schuylkill River http://www.thenavydayregatta.com

• October 21-22, 2017: Head of the Charles Regatta, Charles River, Boston, MA http://www.hocr.org (only a limited number of Varsity rowers will be eligible and accepted to compete)

• October 29, 2017: Head of the Schuylkill Regatta, Schuylkill River http://hosr.org • Scrimmages with other fall programs are not listed. All scrimmages will take place during

our normal practice time. Fall Crew Team Dinner A team dinner (for rowers and coaches only) is held the Friday night before the Head of the Schuylkill at a rower’s home. Parents are needed to prepare/drop off food.

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Vesper Waiver All athletes/parents must sign a waiver for Vesper Boat Club each year. A copy of the Vesper Waiver is included in the Appendix, A-3. US Rowing Waiver USRowing (usrowing.org) is the umbrella organization for competitive rowing in the United States. USRowing establishes the regulations for competitive rowing and organizes and appoints the US teams for world championship and Olympic competitions. All athletes must sign a US Rowing Waiver online annually each calendar year. (USRowing.org). The easiest way to register and sign the waiver is to go to http://www.usrowing.org/sign-a-waiver/ and use the following athlete/access code: Athlete/Access Code: AZ4LJ. You will be directed through a series of questions and prompts including items like birthdate, emergency contact, some rowing questions. (You can get them all wrong and still sign the waiver). If the athlete is not already a member of US Rowing, there will be a prompt/link before you get to the waiver requiring the rower to first join US Rowing. Most athletes will only need the most basic membership, which should only be a few dollars. If your child is racing in a regatta that requires the championship membership, the coaches will notify them prior to the race and the membership can be upgraded then. WINTER SEASON - NOVEMBER 14, 2017 THROUGH FEBRUARY 10, 2018 Winter season is a time to work on technique, train indoors on rowing machines called ergometers (“ergs”) and get in good shape for the spring season. Athletes who participate in winter training consistently do better during the spring racing season than those who do not. Winter season culminates with rowers competing in an Indoor Erg Competition. Winter Fees There is no charge for the Winter Crew Season. However, there is a small fee to register for an indoor erg competition (usually $10/rower). Also, there may be a small fee (approximately $20/rower) if we are able to use rowing tanks at a nearby facility. Winter Practice Athletes train on campus at AHOP, our off-campus facility (76 E. Bringhurst) doing a combination of erging (using the rowing machines), lifting and aerobic circuits. Winter Practice Times Practice runs Monday-Friday from 3:30-5pm. Although practice is at AHOP, pick up is at GFS’s main campus. Near the end of the winter season, in February, the team tries to utilize indoor rowing tanks, if available, to hone technique.

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Winter Indoor Erg Competition Dates (tentative based on prior years) To test speed, the team will compete at either Main Line Slide - February 3, 2018 https://www.regattacentral.com/regatta/?job_id=4912, or Center City Slam - February 10, 2018 http://centercityslam.com Winter Crew Team Dinner A team dinner (for rowers and coaches only) is traditionally held on the Friday evening before The Center City Slam at one of the rower’s homes. Spring rowers are also invited to attend. A small group of parents help with cooking. SPRING SEASON – FEBRUARY 21, 2018 THROUGH MAY 19, 2018 In the spring rowing season the races, called “sprints”, are 1500 meters long and boats race in lanes, up to six boats across. To accommodate all the competitors, “heats” are often necessary at the bigger regattas, with faster boats moving on to race in “finals.” GFS races in the PSRA’s Flick/Horvat Series, which culminates with the City Championships in early May. In addition, GFS races at the Stotesbury Cup Regatta, the world’s largest high school regatta. Athletes can qualify for national regattas based on their performances at the City Championship and the Stotesbury Cup Regatta. Athletes New to Rowing - Learn to Row/Swimming Proficiency Requirements Athletes new to rowing (novices) must complete a learn-to-row program and show proof of swimming proficiency. Learn to Row programs are offered by local rowing organizations and usually take 2 weeks to complete. They are typically offered in the summer and fall and occasionally in the late winter. Athletes interested in joining Spring Crew who have not completed a learn-to-row program should contact Aaron Preetam for details on how to fulfill that requirement. At the start of the Spring Season, the novices take a swim test together at a nearby pool. Spring Fees The charge for the regular spring crew season will be $2600/rower. Because GFS is committed to making crew available to all athletes, there is financial aid available and a student is not required to be currently receiving financial aid from GFS to be eligible. Families in need of crew financial aid for this spring should contact the GFS CFO, Rob Marcantuono at rmarcantuono@germantownfriends.org or (267) 323-3302 by December 1, 2017. Note: Rowers who qualify and race at nationals will be responsible for those costs including registration, transportation, hotels and contributing to transportation and lodging for coaches. Financial aid is also available. Spring Deposit

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Families must pay a deposit by November 15, 2017 to reserve their child’s spot on the crew team. Vesper Boat Club can only accommodate 36 rowers, so please get the deposit to the Business Office by November 15, 2017 to reserve your child’s spot. The deposit should be paid by a check ($866) to “Germantown Friends School” by November 15, 2017. The remainder will be billed through FACTs as follows: • $867 due via FACTS on 2/15/18 • $867 due via FACTS on 3/15/18 Families in need of crew scholarship for the spring or who want to request an alternative to the above payment schedule should contact GFS CFO, Rob Marcantuono, by November 1, 2017 at rmarcantuono@germantownfriends.org or (267) 323-3302. The schedule for the first week of spring practice

• Saturday, February 18, 2017, 7:00 AM - 9:00 AM at Vesper Boathouse, 10 Boathouse Row. The entire team practices at this time followed by a Parent Open House and Information Session with Coaches at Vesper. Each rower is required to have at least one parent attend the Information Session.

• Sunday, February 19, 2017 - off • Monday, February 20, 2017 - Varsity off. Coaches take the Novices to Penn Charter for

their swim test. Novices should bring a plastic bag to carry their wet clothes (they have to swim in clothes), a towel and a change of clothes.

• Tuesday, February 21, 2016 - Friday, February 24, 2016 4:00 PM - 5:45 PM (6:15 PM Friday) - all rowers at Boathouse Row. Coaches rotate rowers in and out of boats.

Spring Break Practice Schedule (Note: dates are firm but times are tentative based on prior years). All Varsity and Novices are required to attend. Novices who are in 9th grade should be sure to schedule their 9th Grade “experience day” for either the first week of Spring Break or some other day that does not conflict with mandatory Spring Break Training.

• Saturday, March 17, 2018 - usual Saturday practice • Sunday March 18, 2018 - 1st Flick (GFS will race) • Monday, March 19, 2018 - Saturday, March 25, 2018 - no practice • Sunday, March 25, 2018 - 2nd Flick (TBD – GFS may not race this regatta) • Monday, March 26, 2018 - Friday, March 30, 2018 Practice 2x/day.

Morning practice starts at 11:00 AM and ends at 1:00 PM. Afternoon practice will run at the usual time from 3:45 PM- 6:00 PM.

• Saturday, March 31, 2018 - usual Saturday practice • Sunday April 3rd – 3rd Flick

Spring Break Note: Vesper does not allow athletes to remain at Vesper in between the morning and afternoon sessions. On at least one of the days there will be a team lunch in between sessions for all rowers. On the other days, several center city crew families are usually willing to host athletes in between practice sessions.

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Spring Transportation and Practice Times Athletes take the 3:20 PM shuttle to Lloyd Hall during the week, but must arrange for their own transportation home from Boathouse Row after practice and to/from Saturday practices. At Vesper, Monday-Thursday practice ends at 5:45 PM and Friday practice ends at 6:15 PM. At AHOP (on-campus), practice ends at 5:30. Carpools home from practice and for Saturday practice are strongly recommended. Athletes who drive themselves to Boathouse Row must notify Coach Aaron Preetam. Spring Uniforms Uniforms (uni) for novices and jackets for those entering their second rowing season are included in the fee. A new order will be placed in the winter for the upcoming spring season. Any additional gear (hat, extra uniform, etc.) is optional and not included in the spring fee. The Philadelphia Scholastic Rowing Association (PSRA) and the Flicks GFS Crew is an associate member of the PSRA, a non-profit organization of more than 60 high school crew programs from Pennsylvania, New Jersey, Delaware and New York. The PSRA currently has 28 permanent/voting member teams and is governed by a Board of Directors elected by the voting membership. The PSRA’s mission is to provide fair, safe and competitive rowing experiences to high school teams and their members and to serve as an advocate for junior and scholastic rowing. The PSRA organizes the Flick/Horvat Regattas, which are a series of five regattas held on the Schuylkill River. The flicks culminate in the Philadelphia City Championships, GFS’s qualifying regatta for nationals. While GFS may not participate in all five flicks, any flick that GFS races will allow for the whole team to race. Flick three is the start of official lightweight racing and weigh-ins. Flick three is also the start of gender split race times; one gender will race in the morning and the other will race in the afternoon. Genders will alternate morning and afternoon racing for flicks three through five. You can find more information at the PSRA website, http://www.phillyflicks.com/. PSRA Rules Athletes should familiarize themselves with the PSRA Rules of Racing. They are found at http://69.195.124.72/~phillyfl/wp-content/uploads/2013/02/PSRA_GENERALRULEBOOK.pdf. Spring Regatta Schedule

• 1st Flick: Sunday, March 18, 2018 • 2nd Flick: Sunday, March 25, 2018 • 3rd Flick: Sunday, April 8, 2018 • 4th Flick: Sunday, April 15, 2018 • 5th Flick: Sunday, April 22, 2018 • City Championships: Saturday-Sunday, May 5-6, 2018

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• Stotesbury Cup Regatta: Friday-Saturday, May 18-19, 2018 http://stotesburycupregatta.com/ *This is last race of the season for those who did not qualify for Nationals.

• Nationals: various dates between May 21 through June 10, 2018 Spring Crew Parents Get-Togethers We hold a brunch and Vesper boathouse tour for all parents early in the spring season, and a second parent-focused get-together in mid-season (around the 3rd Flick). Spring Crew Team Dinner A team dinner (for rowers and coaches only) is held the Thursday evening before Stotesbury. Parents are needed to prepare/drop off food. Crew Team Celebration A potluck cookout is usually held on a Sunday in late May (usually after the Stotesbury Regatta) for all the rowers, coaches, alumni rowers and families to celebrate the season. Vesper Waiver All athletes/parents must have a sign a waiver for Vesper Boat Club each year. A copy of the Vesper Waiver is included in the Appendix, A-3. US Rowing Waiver USRowing (usrowing.org) is the umbrella organization for competitive rowing in the United States. USRowing establishes the regulations for competitive rowing and organizes and appoints the US teams for world championship and Olympic competitions. All athletes must sign a US Rowing Waiver online annually each calendar year. (USRowing.org). The easiest way to register and sign the waiver is to go to http://www.usrowing.org/sign-a-waiver/ and use the following athlete/access code: Athlete/Access Code: AZ4LJ. You will be directed through a series of questions and prompts including items like birthdate, emergency contact, some rowing questions. (You can get them all wrong and still sign the waiver). If an athlete is not already a member of US Rowing, there will be a prompt/link before you get to the waiver requiring the rower to first join US Rowing. Although athletes only need the basic-free membership to race in Philadelphia, varsity rowers will need championship membership to compete at Mercer Sprints, Cooper Cup, Mid-Atlantic Championships and Youth Nationals. Once the athlete signs up, he or she can then proceed to sign the online waiver. NATIONALS - MAY 21, 2018 THROUGH JUNE 10, 2018 Each year some GFS boats will qualify and race at national regattas. In 2016, GFS had six boats compete in Scholastic Nationals, including a frosh 4x.

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National Regatta Schedule Scholastic Nationals, May 25, 2018 – May 26, 2018 in Camden, NJ. https://www.sraa.net. To row in this regatta a rower must qualify at the City Championships. US Rowing Youth Nationals, June 8 – June10, 2018 in Sarasota, FL http://www.usrowing.org/events_new/youthnationals. To row in this regatta a rower must qualify at the City Championships. Fees Rowers who qualify and race at national regattas will be responsible for the costs including registration, transportation, hotels and will also contribute to cover the cost of the coaches’ transportation and lodging. Financial aid is available. SUMMER – MID-JUNE THROUGH LATE AUGUST Summer rowing season usually takes place from mid-June through August and is a great time to start rowing and learn the basics. For other rowers, summer is an opportunity to improve on technique, strength and speed. There are many summer rowing programs for rowers interested in working on their rowing over the summer. They include: Local Summer Programs

• Bachelors Barge Club: Host several summer camps and learn to Row Programs in June and July. Information about their 2017 programs is posted at http://www.bachelorsbargeclub.org/junior-camps/ or email the club.

• Conshohocken: (Malvern/Haverford School boathouse) Information about their summer 2017 program is posted at http://www.conshohockenrowingcenter.org/forms-brochures/

• Crescent Boat House: Information about their summer 2017 program is posted at https://crescentboatclub.org/youth-rowing/

• Fairmount Rowing Association: The program generally runs from mid-June to late July, Monday - Friday from 4:30 PM - 7:00 PM. The cost in the past was around $850 for the summer. There were two weekend regattas for all and for the most competitive, experienced boats the opportunity to row at the USRowing Club Nationals and Royal Canadian Henley Regatta. The information and registrations forms for this program are usually posted in late May on the Fairmount Rowing Association website http://fairmountrowing.org/junior-rowing-program/ or you can email Coach Konopka at Episcopal Academy at Konopka@episcopalacademy.org

• Undine Barge Club: Information about their summer program is posted at http://undine.com/wordpress/programs/junior-program/2017-juniors-program/

Selection Summer Programs In addition there are two local summer programs that have selection criteria and require certain erg scores to participate:

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• Penn AC Gold - http://pennac.org/programs/penn-ac-gold/ • Vesper - http://vesperboatclub.org/elite-racing-team/summer-junior-program/

Out-of-Town Summer Rowing Camps

• Craftsbury: http://www.craftsbury.com/sculling/sculling-camps/sculling-home/ • In addition, many colleges host rowing camps through their boathouses during the

summer months. GENERAL INFORMATION FOR ALL SEASONS VARSITY AND NOVICE TEAMS GFS rowers are designated either novice or varsity. Novices are rowers in their first year of rowing. They are considered novices regardless of their age, grade level in school, or skill. The novice designation lasts for the academic year. A novice rower may be “moved up” by a Coach to compete in a junior varsity or varsity event, but athletes who have had one year or more of crew experience cannot row as a novice. Any rower who has previous racing experience who is not a senior in high school can race in a junior varsity or varsity boat. All 12th graders must row varsity (unless they are also novices). Note: If a rower races as a Novice the summer before the school year starts, the rower loses their Novice status for the upcoming academic year. RULES OF THE RIVER Athletes should also familiarize themselves with the Rules of the River. They are found at http://boathouserow.org/safety/. There is also a map of the Schuylkill located in the Appendix, A-6. WHAT TO WEAR/BRING TO PRACTICE Required Gear Athletes should ALWAYS have the following gear in their sports bag:

• Winter hat • Appropriate clothing for practice and the weather including thin layers, dri-FIT or

lightweight wool, tights, sweats, etc. • Sunscreen • Change of clothes • Sneakers/running shoes • Towel • Water bottle • Medication • Heart rate monitor and watch (varsity)

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Suggested additional items • Cap/Sun Visor • Sunglasses - the glare on the water can make it hard for rowers to see.

LIGHTWEIGHT ROWING Abbreviated “L” “Lt” or “Ltwt”, lightweight rowing is a category of rowing where limits are placed on the maximum weight of competitors. The rationale is that larger, taller people have a significant physical advantage and tend to dominate the sport. Team Lightweight Guidelines Rowing lightweight is optional. Athletes who choose to row lightweight (130 lbs for women and 150 lbs for men) should plan to follow team nutrition guidelines with slight adjustments as necessary. Racing lightweight is a yearlong commitment requiring self-management and preparation. The commitment is not only to yourself, but also to the team and your coaches. Achieving target weight should take place a MINIMUM of 2 weeks before coaches’ weigh in and should be advised and monitored by the coaches. Athletes who wish to row lightweight should generate a clear plan of how they intend to make and maintain weight during the season.

The following guidelines have been developed, first and foremost, to protect the athlete from injury. Secondly, they are being put in place in order to provide structure and to assist the athlete in achieving his/her goals. Lastly, they are a reminder of the commitment the athlete has made to his/herself, to the coaches and to the team. 1. Lightweight athletes will be required to weigh in on the Wednesday preceding racing taking place on Saturday or Sunday. 2. Athletes who are not within ~1lb of race weight at coaches weigh-in, will train and compete as open weight for the upcoming Flick. 3. Athletes who do not make weight (exceeds 2 lbs) at coaches’ weigh-in will need to review their diet plan and train and compete as open weight for the upcoming Flick.

4. Athletes who do not make weight two weeks in a row will be asked to row open weight for the remainder of the season. 5. Any athlete who does not make weight at an official race-day weigh-in will be asked to race open weight for the remainder of the season.

Additional Resources National Athletic Trainers' Association Position Statement: Safe Weight Loss and Maintenance Practices in Sport and Exercise https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3419563/

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Losing Weight, Making Weight, Rowing Fast Ed McNeely & Tracy Cameron http://www.usrowing.org/wp-content/uploads/2016/08/Losing-weight-Making-Weight-Rowing-fast.pdf The Olympic Diet: Lightweight Rower Nick LaCava http://www.esquire.com/food-drink/food/a15013/lightweight-rower-olympic-diet-10949470/ Certification Letter The PSRA is requiring all teams competing in lightweight events to submit a Lightweight Certification Letter to the PSRA before any lightweight rower can compete. This certification ensures that an athlete has been weighed at least four weeks prior to competition and has been medically cleared to compete safely at the prescribed lightweight limits. WHAT TO EXPECT AT PRACTICE Respect Safety is paramount and time on the water is precious. It can be quite difficult to steer a boat so the only voice that athletes should hear during practice other than the coaches is their bow or cox. This begins when athletes get hands on the boat does not end until the boat has been safely put back into the boathouse. Use discretion when seeking clarity from your coach regarding any instruction. Conversations are welcomed before or after practice, but not in the middle of practice. Practice is mandatory Practice is the foundation of success in any sport. Rowing is a unique sport in regards to practice because if just one member of a boat does not attend practice, the other athletes in that boat are unable to practice. Therefore, all athletes are expected to attend all scheduled practices. Excused Practice The coaching staff recognizes that legitimate conflicts arise and ask when at all possible, that athletes notify coaches 24 hours in advance of an impending absence by email: Varsity email Aaron: apreetam@germantownfriends.org Novice email Brian: bseveri@germantownfriends.org The athlete’s email should give a full explanation for the absence. If the athlete is in school, it is expected that the athlete will be at practice. All athletes will have one weekday off. Please try to schedule appointments during the day off. Telling a friend to tell a coach does not work and will be considered an unexcused absence. An unexcused absence may result in not competing in the next regatta. Equipment Accidents happen, but if an athlete does not inform the coaches they will not be able to repair the shells (boats) in a timely manner. In addition, the coaches are required to report any accident to the Schuylkill Navy. In the event of a collision, athletes are required to draft a

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formal report. If a crew damages equipment due to their negligence, they will be responsible for paying the costs of repairs. Weather On the water practice generally continues in all weather conditions, except lightning and extremely high winds. Indoor practice continues in all weather conditions. If practice needs to be moved indoors or modified because of the weather, Aaron will email rowers and families as early in the day as possible. Heart Rate Monitors Varsity rowers must have a heart rate monitor. Varsity rowers must have a heart rate monitor. After a blood lactate test and a step test, Varsity rowers will be given heart rate ranges for all workouts. It is imperative that varsity rowers obtain heart rate monitors so that they do not over- or undertrain. The watches with the chest strap provide better data and allow the rower to put the watch on the handle or the oar, which is not possible with the non-strap watches. The base Polar heart rate monitor will suffice, but it there are also a number of newer, cheaper companies. REGATTAS/RACE DAY EXPECTATIONS GFS Boats GFS generally enters men’s and women’s singles (1x), doubles (2x), and quads (4x) and a lightweight four (lt 4+) in the Novice, Freshmen, Lightweight, Junior Varsity, and Varsity divisions. Race Times Race times are not posted until a few days before the regatta. The regatta director will usually send out the schedule each week. Parents should also check the regatta websites (regattacentral.com, psra.org) for race times as they can change slightly prior to the start of the regatta. Please note that on race day while the officials do try to adhere to schedules, race starts may run ahead of, or behind, schedule. Arrival Time on Race Day Rowers are expected to arrive at the boathouse two hours prior to their race. Lightweights are expected to weigh in between 7 and 9 AM at Vesper. Rowers should plan on doing an additional workout after the race for the entire Flick series to prepare for heats and finals at the larger regattas. It is also expected that rowers will support their teammates by coming to the tent to watch their races when their races/practices are over. Getting to Vesper Boathouse on Race Day

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Kelly Drive will be closed between Strawberry Mansion Drive (north) and Fountain Green Drive (south). The East Park detour will be in place so please allow extra time to get to Boathouse Row if you are coming from the North West. Race Results All race results are published online through the regatta websites as well as on the Regatta Central website (regattacentral.com) and on the Row Town website (rowtown.org). PARKING Parking for Fans for Regattas on the Schuylkill Only vehicles with parking passes are allowed through police barricades on Kelly Drive. If you have a pass, when you enter the drive, you surrender the pass; there is no leaving and reentering. If you do not have a parking pass for Kelly Drive, there is remote parking available in Fairmount Park if you follow the detours, but it does not officially begin until the 2nd Flick. There is a link on the PSRA website with a lot of details regarding parking. Please take a minute to familiarize yourself. It may save you a headache. http://www.phillyflicks.com/spectators/parking/ Beginning with the 2nd Flick, shuttle trollies pick up near the entrances to the parking grounds. There may be a fee to ride the shuttle. Shuttles run regularly and will drop you off along Kelly Drive at designated parking stops. However, we have found the shuttle drivers to be very accommodating and will often drop you off wherever you tell them (near our tent for instance). Another option to the shuttle is to walk down behind the Mount Pleasant Historic House and end up on Kelly Drive. The paths are manmade, not park monitored. You need to be able to climb/manage some steep areas. Walk behind the mansion and look for the path running along behind. This is a good option for the 1st Manny Flick since there are no shuttles running. Lastly, in the nicer weather many GFS parents ride their bikes or walk/run to the tent/viewing area (about 2 miles from either boathouse row or East Falls). Parking Passes The PSRA allots each member team a few parking passes. The passes allow you to park on Kelly Drive in designated parking locations during the Manny Flicks and City Championships. The passes are dated and can only be used on the designated date. They are also collected upon entry; there is no re-entry to the parking area. We usually receive 4 passes per each Flick. These passes are first distributed to the tent set up crew and one person from the tent breakdown crew. If there are any extra passes, we try to give them to families who are bringing grandparents or other fans who have difficulty walking. NUTRITION GUIDELINES The idea is to eat wholesome foods in their most natural form and avoiding “man-made” (processed, packaged, altered; etc) foods.

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1. Select food in their most natural forms

a. Adding your own seasoning allows you to control the intake of sodium and eliminate intake of chemicals

2. Water intake should be consistent throughout the day. Ideally, athletes should consume ½ their body weight in ounces (200lbs = 100oz) and that number should increase when heat training and excessive water weight is lost (32 oz water + 16 oz electrolyte beverage per lb water weight lost)

a. Best form of electrolyte beverage is coconut water. Most natural and unaltered form of electrolytes, low in natural sugar and free of added sugar

3. Food should be monitored from a “Macronutrient Intake” standpoint a. Macronutrients are Proteins, Fats and Carbohydrates

i. Proteins – amino acids that help build muscle ii. Carbohydrates – essential for brain function and “quick” source of energy iii. Fats – essential fatty acids that provide the most energy per gram

a) Saturated – less healthy; solid at room temperature – natural form of saturated fat is any fat that comes from an animal. Unnatural forms of saturated fat (vegetable shortening) is over-saturating an unsaturated fat (vegetable oil – liquid at room temp) with hydrogen ions and it becomes a saturated fat (vegetable shortening – solid at room temp)

b) Unsaturated fat – healthy fats, lowers “bad cholesterol” most natural form is non-animal fats (avocados, nuts, olive oil, nut/seed oils)

The body uses carbohydrates stored in the body as first source of fuel; once carbohydrates are not available as energy source, body begins to use stored fat as energy source. Once fat is not available, body uses stored protein as energy source. We don’t want our body to use protein as main energy source, which is why it is important that we nourish our bodies with all sources of macronutrients

4. Micronutrients play a role is supporting our body. Vitamins and minerals help to maintain normal body functions and contribute to healthy immune system. Vitamins and minerals are also best consumed in their most natural form. Most of the foods we consume contain forms of vitamins and minerals. When taking vitamin supplements, we must be aware of the amounts we are consuming and ensure we are absorbing them properly. Vitamins and minerals are not stored in excess, so we excrete them as waste when we have reached our “maximum” stored amounts

5. Calorie intake should be as follows (NCAA weight maintenance guidelines)

a. Men: 2800-3000 or 20-22 calories per pound of the athlete. i. 30 min AT = additional 500-700 cal ii. 60 min U1 = additional 800-1000 cal

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iii. 60 min U2/U3 = additional 400-600 cal iv. 60 min lifting = protein within 60 min of completing lift

b. Women 2500-2700 or 18-20 calories per pound of the athlete.

i. 30 min AT = additional 400-600 cal ii. 60 min AT = additional 400-600 cal iii. 60 min U2/U3 = additional 200-400 cal iv. 60 min lifting = protein within 60 min of completing lift

6. Daily macronutrient intake should be as follows

a. 2-3 cups fruits and veggies b. 3-4 cups vegetables (dark green leafy vegetables are the best) c. 9 ounces grains – avoid refined white carbs, stick to whole grains d. 6-8 ounces protein (should be a mix of lean meat and poultry, fish, seeds, nuts, and soy products) e. 3 cups dairy (choose low fat and fat free options to reduce saturated fat intake) ** This will be adjusted based on calorie intake / activity level. Calories being added due to increased activity level should come from protein and vegetable sources

7. Meal intake should be guided as follows

a. BREAKFAST: 6 AM – Largest meal of the day; protein and fat to sustain energy with a whole grains carbohydrate b. Snack: 8:30-9 AM - fruit or vegetables, nuts, seeds, etc. c. LUNCH: 11AM-12PM – protein and the bulk of your carbohydrate source before working out d. Snack: 3 PM – something light and nutrient dense – protein bar, nuts, nut butter; etc. e. DINNER: 6:30-7PM protein and green veggies, fruit, limit carbohydrate intake

Additional Resources USDA Dietary Guidelines https://www.cnpp.usda.gov/2015-2020-dietary-guidelines-americans USRowing Nutrition Features http://ww.usrowing.org/DomesticRowing/NutritionFeatures.aspx BLISTER CARE http://www.row2k.com/features/789/Swiss-Cheese-Hands--the-care-and-feeding-of-rowing-blisters/#.Vt9DWVKxHzJ ROWING IN COLLEGE/COLLEGE RECRUITING

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Nearly all GFS rowers have chosen to row in college. Some row for their university teams while others row in clubs. In all cases, GFS rowing has a lasting impact on all who pass through our team. The recruiting process begins in the fall of the junior year. The athlete begins to reach out to all of the prospective schools on their college list by filling out the prospective student athlete form and following up with the designated coach with their race results. The frequency of the follow ups is up to the student. Students can schedule as many unofficial visits as they desire during their junior year. Many students choose to schedule unofficial visits during regular college visits. Coaches cannot initiate contact with rowers until July 1st of their junior year. After July 1st, rowers may begin to schedule official visits, or invite-only, fully funded visits to a college’s program. The NCAA allows five official visits. However, it is recommended that the athlete only use three visits. This helps to limit missing school and demonstrates that the student has a clear idea of where they truly want to go to school. Both Aaron and college counseling are available to meet to discuss college recruiting. R owers interested in rowing in college should discuss their options with both. Aaron will only contact the coach of a rower’s top choice school. VOLUNTEER OPPORTUNITIES AND EXPECTATIONS OF PARENTS Crew requires a lot of parent involvement and support. GFS has an incredible community of rowers, coaches and parents. Parents are needed to fill leadership positions, host team breakfasts, lunches, and dinners, drive the launch at the regattas, fulfill our PSRA volunteer requirements, and help out at regattas by setting up the GFS hospitality tent and contributing food. PARENT COORDINATORS Several parents are needed to fill leadership positions each year. Parent coordinators are not responsible for organizing or staffing events themselves; rather, their role is to inform, delegate to and mobilize team parents to run events. Due to the growth of our team, it is imperative that every parent takes an active role in running at least one activity. The parent coordinator positions include responsibility to organize the following activities:

• Parent Communications Coordinator - assisting coaches in all parent communications, updating the crew handbook, emailing boat assignments and race schedules before each regatta, soliciting hosts for team dinners, etc.;

• Fundraising/Finance Coordinator – managing fundraising activities, including annual fundraiser event, and liaising with Coach Preetam and the GFS Business Office to manage crew team finances;

• Tent & Parking Pass Coordination – managing weekly tent sign up and distributing parking passes;

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• PSRA Representative – attending annual PSRA meeting in January and coordinating PSRA annual volunteer assignments;

• Launch Coordinator – arranging for parents to ride launches during regattas and practices;

• Event Coordinator – arranging for team dinners, spring break lunches, parent get-togethers, end of year celebration; and

• Fan Wear – arranging for ordering fan wear including hats, t-shirts, including taking and placing orders, collecting money, distributing fan wear.

PARENT PAIRING PROGRAM Being a crew parent can feel daunting. For many parents, it means learning a new language and navigating complex logistics. In an effort to ease this transition, GFS crew has a parent pairing program in which we pair parents of new rowers with those who were novices last year. The objective is to provide an easy resource among parents for questions and information sharing throughout the year. You will be notified of your pair once the final fall and spring rosters are available. HOSTING EVENTS Throughout the year parent volunteers are needed to host team breakfasts, team dinners before major competitions, a team lunch during spring break practice, and an end of year celebration in the late spring. Team meals can be done potluck style with additional parents to help serve. If you are interested in hosting a team event, please contact one of the Parent Communication Coordinators. VOLUNTEER LAUNCH DRIVERS One of the responsibilities of being on boathouse row is providing launches and drivers for the regattas. GFS needs parents to volunteer to drive a launch for each regatta. If you are interested in driving a launch (Aaron says it’s easy and parents who have volunteered say it’s lots of fun), please contact the Parent Communication Coordinators. PSRA SPRING VOLUNTEER REQUIREMENTS As an associate member of PSRA, GFS is required provide volunteers from time to time. In the past GFS parents have been asked to provide lunch for the regatta referees (all of whom are volunteers) or to work at the lightweight weigh-in the morning of one regatta. The GFS PSRA Representative will communicate any PSRA requests and solicit volunteers. THE SPRING TENT Crew is a very social sport largely because regattas often last all day. While each boat has their prescribed time to row, athletes and their families are encouraged to stay to support the team members racing in other boats. Once we get to City Championships, races can run two days if boats advance to the next round of races.

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Being such a social sport, crew hospitality tents are a long-standing tradition in the rowing community. Parents are expected to volunteer in connection with the hospitality tent. While we understand that circumstances can change at the last minute, we ask that if you volunteered and are unable to fulfill your role, you let the tent coordinators know as soon as possible. WHAT IS THE TENT? The tent is a fun place for GFS Crew fans to gather on the riverbank and cheer on the team together as well as a place for hungry rowers, coaches and fans to get a bite to eat. In the spring, the GFS Crew parents set up a tent for all 5 flicks as well as City Championships and the Stotesbury Regatta. GFS Crew does not set up a tent in the fall. WHERE IS THE TENT LOCATED? The GFS Tent is located on the riverbank, just north of Columbia Bridge and the grandstands by the bottom of Peter’s island. If you reach the wire with the yellow lane numbers, you’ve gone too far. We set up in between the larger Merion Mercy and SCH Tents. The tent will be set up in the same spot every week. WHAT DOES THE TENT LOOK LIKE? The GFS Tent has a white roof (and white sides when it rains) and a GFS Banner hanging from it. Many peer schools have very elaborate tent set ups – double wide tents, huge gas grills, even an occasional fire pit (no kidding!). At GFS, we keep it simple. HOW CAN PARENTS DO THEIR PART? Every family is expected to sign up for at least one tent set up or tent breakdown slot. In addition, every family is expected to take a few turns bringing food to the tent. At least one varsity parent will be on every tent set up crew to help out novice parents. Breakdown is quick and straightforward so a varsity parent is not needed on every breakdown crew. At least one of the people doing breakdown will take the tent and equipment home with them and then bring it back the next Sunday as part of the set up crew or make arrangements to drop it off with someone who is part of the next week’s set up crew. The tent and accompanying gear fit into one regular sized compact car. HOW DO I SIGN UP FOR TENT DUTY? Each week the Tent Coordinator will send out a sign up for tent set up, food, and tent breakdown for each regatta. We use sign up genius. Included in the Appendix, A-4, is a sample sign up list. TENT SET UP Needed: One Varsity parent and three additional parents to set up the tent on the riverbank for each regatta.

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Time: Entrance to Kelly Drive and the Grandstand Parking Area is from the North with a parking pass. The PSRA has been changing the rules each year but in 2017 the Drive opened at 7:00 AM. Plan to arrive at the regatta entrance at 7:00 AM. The tent set up takes about 20-30 minutes – way quicker than it takes to read about the tent set up! Gender specific racing begins with the third flick, which means that one gender will race in the morning and the other will race in the afternoon. Genders will alternate morning and afternoon racing for flicks three through five. Accordingly, parents of boys should sign up for set up when the boys are racing the morning and parents of girls should sign up for set up when the girls are racing in the morning. Set Up Tasks: • Bring the cooler along with a bag of ice to keep things cool; • Write the GFS race times/events on the team white board (recommended you do this at home the night before) and bring the board; • Bring the small bin containing tent stakes, hammer, napkins, trash bags, tablecloth, leftover non-perishable food and the GFS banner; • Put up and secure the tent with stakes - hammer them into the ground. Usually we only put up the roof, but if it is raining we also put up the sides; • If it is muddy, spread hay under and around the tent to prevent people from slipping (Note: A Tent Set Up parent needs to pick up a hay bale 1st flick. If the hay is not used it will be passed on to the next set up crew. If the hay gets used one week, a Tent Set Up Parent will need to pick up another hay bale for the coming regatta); • Transport/set up the folding table for the food. Put the tablecloth on the table and secure it using the clips in the bin. (The tablecloth ends up in the river if it is windy and it is not secured); and • Hang the GFS banner from the tent using the bungee cords in the bin. A few logistical notes for driving to the tent set up: Parents doing tent set up may want to rendezvous and drive into the parking pass-only area in one car. Your parking pass is collected as you enter so assuming you leave after setting up, you won’t have a parking pass for later in the day when you come back to watch races. Because of the limited number of passes we often had Center City parents who volunteered for tent set up ride their bikes and meet the folks who were bringing the tent by car. FOOD FOR THE TENT Needed: We need multiple families to bring food each week. A food sign-up sheet is posted through sign up genius each race week in the beginning of the week. Included in the Appendix, A-4, is a sample sign-up sheet. Time and Tasks: Bring the food when you come to watch your child race that day. Note: For the Flicks it is unlikely that all the kids will make it to the tent before the last GFS rower races but certainly at Cities and Stotesbury there will be time for the kids to come to the tent. Consequently, it is a little difficult to predict exactly how much food we will need each week so we often make adjustments to the sign up from week to week.

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Method: Either carry the food in with you, or you can drop it off at the northern end of the detour (near Strawberry Mansion). Put a label on the food that says “GFS Tent” and a PSRA rep will drive it down to our tent on a golf cart. TENT BREAKDOWN Needed: 4 parents (one for each leg of the tent). At least one of these parents will take the tent and equipment home with them and bring it back the following week for set up or make arrangements for someone on set up the following week to collect the tent beforehand. We are keeping the tent supplies minimal: folding tent, folding table, white-board, rolling cooler, a small bin, any left-over non-perishables and maybe a bale of hay in a large trash bag unless we used it that day. Time: After races and warm downs, coaches want the rowers to come to the tent, get a bite to eat, and cheer on their teammates. This means that tent break down happens after the last rowers have finished racing (mid to late afternoon). Gender specific racing begins with the third flick, which means that one gender will race in the morning and the other will race in the afternoon. Genders will alternate morning and afternoon racing for flicks three through five. Accordingly, parents of boys should sign up for breakdown when the boys are racing the afternoon and parents of girls should sign up for breakdown when the girls are racing in the afternoon. Breakdown Tasks: • Take down the tent; • Pack up and take the table, cooler with any unopened water bottles, the white board, non-perishable food items and the bin (containing the hammer, stakes, tablecloth, paper goods, trash bags, GFS Banner); • Bag up any leftover perishable food and trash from our tent and leave the bags by the trash bin for the city to remove; • If the hay bale was not used take it with you and bring it back next week for set up (it will be in a large trash bag); • The family whose car is being used to haul away and store the supplies until the next week will get a parking pass so they can park near the tent to pack up (or do a drive by); and • Unless other arrangements are made in advance, at least one of the breakdown people brings back the tent and equipment the following week and helps set up. Early in the week, this person should also send the Tent Coordinator an email letting her/him know if the tent is low on paper products or trash bags or in need of a hay bale so she those items can be added to the sign up for the next week. TENT SET UP FOR CITY CHAMPIONSHIPS AND STOTESBURY City Championships: Last year, PSRA pre-designated tent locations for both Cities and Stotes. This had a significant positive impact on what had been viewed as the pre-race parent scrum. Nonetheless, we’ll probably still want to stake out our designated territory the day before the race commences. We use caution tape and tent stakes. If we arrive before our tent neighbors

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(Merion Mercy and SCH) we try to leave plenty of room for them to stake out their tents. Tent set up then takes place as usual on the morning of City Championships. Stotesbury: Pre-race tent marking is the same as for City Championships. The actual tent set up for Stotesbury takes place on the Thursday morning before the Stotesbury regatta. We only raise the tent part way on Thursday morning to prevent the tent from blowing away. Rowing begins on Friday so the first fans are asked to finish raising the tent, fill out the white boards, etc., when they come on Friday morning. Rowers race on Friday and Saturday so the tent may need to be restocked for Saturday if a lot of rowers are racing in Finals. Note: GFS only gets one parking pass for Stotesbury and that pass is given to the parent who is taking away the tent on Saturday. A parent volunteer is also needed to store the tent, table, bin, and white board until the following spring. GLOSSARY OF ROWING TERMS THE BOAT (SHELL) The word shell is often used in reference to the boats used because the hull is only about 1/8" to 1/4" thick to make it as light as possible. Boats or shells were traditionally made from wood, but most shells today are fabricated from composite materials such as carbon fiber, fiberglass, or Kevlar. SWEEP AND SCULLING There are two types of boats or shells used in rowing, sweep and sculling. In sweep rowing, each athlete has one oar. In sculling, each athlete has two oars, one in each hand. Currently, most GFS boats are sculling; GFS does have one sweeping shell, a coxed four (a boat outfitted for four rowers plus an additional coxswain). BOAT CLASSIFICATIONS The sub-types of rowing shells are classified according to the number of rowers in the shell and if the shell is a sculling shell or a sweep shell and equipped for a coxswain. Currently GFS sculls in singles (1X), doubles (2X), quads (4X) and sweeps in a four (4+). ABBREVIATIONS/DESIGNATIONS For brevity, each type of racing shell has a specific designation code as follows:

• “x” means a sculling shell • No “x” means a sweep shell • “+” means there is a coxswain on board • “-“ means there is no coxswain (usually reserved for sweep boats) • “L” “Lt” or “Ltwt” in front of the boat designation indicates lightweight • “M” designates a men’s crew • “W” designates a women’s crew

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• “N” or “Nov” designates a novice crew • “F” or “Fr” designates a freshman crew

So, a Women’s lightweight quad would be designated WL4x. Included in the Appendix, A-3, is a depiction of all the boat classifications. BOAT SEATS Each seat in the boat is numbered from the bow (front) to the stern (rear). Each rower has his back to the direction the shell is moving and power is generated using a blended sequence of movement of the rower's legs, back and arms. The rower sits on a sliding seat with wheels on a track called the slide. BOW The front section of the shell; also used as the name of the rower sitting nearest to the bow. In sculling/coxless boats, the bow seat is responsible for rowing, steering the boat, and dictating the race plan to other rowers. BUOY A floating marker that is used to lay out a course, usually look like big red, orange or yellow balloons. CATCH The entry of the blade into the water at the beginning of the stroke; the point at which the oar is placed in the water. COXSWAIN (pronounced cox’n). The person who steers the shell and is the on-the-water coach for the crew using a microphone system (cox box). Coxes do not row and are primarily found in sweep boats. CRAB A stroke that goes bad. The oar blade slices the water at an angle and gets caught under the surface, often referred to as “catching a crab.” This results in the blade being stuck in the water, severely slowing the boat down and throwing off the set. DOUBLE A two person sculling shell; symbol is 2x. DRIVE POWER PORTION OF THE STROKE When the blades are in the water, the boat is in the ‘drive’ phase of the stroke cycle. ERGOMETER/ERG

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The Concept II rowing ergometer. This machine is used to build and measure the endurance and level of fitness of the athlete. Erg scores may also be used to determine placement in a particular boat line-up. Ergs use wind resistance to replicate the sensation of water resistance felt while rowing. ERG SCORE The rower’s time to row a certain distance on the machine (typically 2000 meters). FEATHER The action of rotating the blade so that it parallels the water on the recovery. This minimizes resistance to air and water. FINISH/RELEASE End of the drive during which the blade comes out of the water in preparation for the recovery. FLICKS In the past, the only regattas on the Schuylkill were the City Championships, the Catholic League Championships, and the Stotesbury Cup Regatta. There was, therefore, not a lot of time to size up the competition. To solve this problem, local rowers came up with a series for the competitive crews to duke it out at the "flicks" on the famous Schuylkill racecourse. The “flicks” are named after Manuel A. Flick, a father who organized the first series in the 1950s. They later broadened to invite all scholastic crews part of the Philadelphia Scholastic Rowing Association (PSRA). FOUR A four person sweeping shell; because ours is coxed, the symbol is 4+. FULL PRESSURE The top level of exertion of which a rower is capable. JUNIOR Rowers under 19 years old. PIECE An interval of exertion during a workout that can be measured in distance or time. PORT Left side of the shell when looking at the bow. QUAD Four person sculling shell; symbol is 4x.

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RACKS Tiered wood or metal structures in the boathouse used to hold the shells. RATE OR RATING Number of strokes per minute being rowed by a crew; varies with type of race, size and experience of crew. RATIO This is the relationship between how fast the rowers pull the oars through the water (the drive) versus how fast they move on their slides between the releases and the catch (the recovery). READY-ALL, ROW Starting command for most races. RECOVERY One of the four stroke phases - The time between drives, when the blade of the oar is traveling through the air in a feathered position. RIGGER Metal arms/tubes that are bolted to the body of the shell, in which the oarlocks are attached. RIGGING Attaching the riggers to the shell (a shell CANNOT be transported with the riggers attached). SCULLING One of the two disciplines of rowing, where rowers each use two oars. Singles, doubles and quads are sculling boats. SET The balance of the boat. SINGLE One person sculling shell; symbol is 1x. SLINGS Collapsible/portable frames with straps upon which a shell can be placed. SPLIT The time it for takes a rower/boat to move 500 meters. STARBOARD The right side of the shell when looking at the bow.

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STERN The rear section of the shell. The stroke sits in the stern. STROKE The rower who sits closest to the stern; sets the rhythm or cadence for the boat, with all rowers behind him/her following his/her cadence. STROKE/SPEEDCOACH A small GPS that goes in the boat and allows rowers to gauge their rate and split during pieces. SWEEP One of the two disciplines of rowing, where rowers use only one oar. Pairs (for two people), fours (for four people) and eights are sweep boats. Pairs and fours may or may not have a coxswain, while eights always have a coxswain. YOU DID WHAT TO THE BOAT? Phrase that coaches hope to never say!

A-1

APPENDICES

A-2

GFS BOATS

Year Boat Manufacturer Name

2011 Heavyweight 2x Kanghua Triumvirate

2011 Midweight 2x Kanghua Thetis

2011 Midweight 2x/- Kanghua -

2015 (April) Midweight 4x Kanghua -

2015 (July) Midweight 1x Swift McKenzie Family

2015 Heavyweight 1x Kanghua CPT Andrea Berghella

2015 (July) Lightweight 2x Swift -

2015 (July) Lightweight 4x Swift Aaron Preetam

2015 (July) Midweight 4x Swift -

2015 (July) Heavyweight 4x Swift -

2015 (April) Coaching Launch Revolution Rowing -

2015 (April) Coaching Launch Revolution Rowing -

2016 Midweight 4x/+ Kanghua -

2017 Coaching Launch Stillwater -

2017 Midweight 2x/- Wintech -

2017 Midweight 4x/- Filippi F11 -

A-3

A-4

SAMPLE TENT SIGN UP GENIUS

A-5

BOAT CLASSIFICATIONS

A-6

Schuylkill River Race Course

A-7

GFS CREW ARCHIVES

PSRA City Championships May 2017

• 1st Place, MV1x (James Wright) • 1st Place, WN1x (Zaynab Sanogo) • 2nd Place, MLt. 4x (Gabe Sher, Finn Kassell Osborne, Wiley Corlett, Seve Reitaino) • 2nd Place, WLt.2x (Katie Maguire and Ellie Cheung) • 3rd Place, WLt. 4x (Kim Hua, Chloe Smith-Frank, Maya Esberg, Ayla Malefakis) • 3rd Place, WV1x (Laila Okeson) • 3rd Place, M2- (Raz Allon and Eric Shen) • 4th Place, WF4x (Vanessa Mirage, Isabel Mehta, Amory Park, Meg Bigelow) • 4th Place, MF4x (Doulin Appleberry, Jack Miller, Avi Kulkarni, Owen Keim) • 5th Place, WN2x (Taliah Broadus, Megan Hua) • 6th Place, MN2x (Quentin McKnight, Jesse Mcilhenny) • 2017 9th out of 64 point earning schools, 75 total programs

May 2016

• 1st Place, WN1x (Claire Weiss) • 1st Place, MN4x (Bix Komita Moussa, Wiley Corlett, Henry Ziegler, Seve Reitano) • 1st Place, WJV1x (Rei Marshall) • 2nd Place, WV1x (Addie McKenzie) • 2nd Place, MV2x (James Wright, Andrea Berghella) • 2nd Place, WLt.4x (Maya Esberg, Kathleen Maguire, Tessa Curry, Rebecca Genyk) • 3rd Place, WN4x (Eleanor Cheung, Isabela Viswanath, Chloe Smith-Frank, Sofia Newberg) • 3rd Place, WF4x (Isabel Ortega, Andrea Regli, Ayla Malefakis, Sophie Henisz) • 4th Place, WJV2x (Sam Pancoe, Laila Okeson) • 4th Place, MLt.2x (Eric Shen, Gabriel Sher) • 6th Place, WJV2x (Sydney Slavitt, Lily Zukin) • 6th Place, MJV4x (Graham Arms, Preston Choe, Akintunde Sogo, Luke Cartrite) • 2016 8th out of 62 point earning schools, 71 total programs

May 2015

• 1st Place, MN2x (James Wright, Gabriel Buyske-Friedberg) • 2nd Place, MV1x (Andrea Berghella) • 2nd Place, Wlt.4x (Sam Pancoe, Olenka Jain, Rebecca Genyk, Tessa Curry) • 3rd Place, WV2x (Sophie Bartholomew, Addie McKenzie) • 3rd Place, WF4x (Lily Zukin, Rei Marshall, Alice Daeschler, Sydney Slavitt) • 6th Place, MN4x (Graham Arms, Preston Choe, Luke Cartrite, Eric Shen) • 2015 18th out of 52 medal earning schools (points were not awarded) 69 total programs

A-8

May 2014

• 1st Place, MN1x (Andrea Berghella) • 2nd Place, WN1x (Laila Okeson) • 3rd Place, MV1x (Ethan Genyk) • 3rd Place, WJV 2x (Sophie Bartholomew, Addie McKenzie)

May 2013

• 1st Place, WN4x(Rebecca Genyk, Tessa Curry, Addie McKenzie, Sophie Bartholomew) • 3rd Place, MV1x (Andrew Bair)

Stotesbury Cup Regatta May 2017

• 2nd Place, W Lt. 2x (Katie Maguire and Ellie Cheung) • 2nd Place, WV1x Petite Final (Laila Okeson) • 3rd Place, MV1x (James Wright • 4th Place, MLt2x (Gabe Sher and Eric Shen) • 6th Place, WJV4x (Sam Pancoe, Andy Regli, Isabel Ortega, Lily Zukin) • 6th Place, WF4x (Vanessa Mirage, Isabel Mehta, Amory Park, Meg Bigelow)

May 2016

• 1st Place, Petite Final, WV1x (Addie McKenzie) • 4th Place, MV2x (James Wright, Andrea Berghella) • 4th Place Petite Final, MV1x (Bix Komita-Moussa) • 4th Place, WF4x (Isabel Ortega, Sophie Henisz, Andrea Regli, Ayala Malefakis) • 6th Place, WJV4x (Maya Esberg, Kathleen Maguire, Sam Pancoe, Ellie Cheung)

May 2015

• 3rd Place, WF4x (Rei Marshall, Lily Zukin, Sydney Slavitt, Alice Daeschler) • 6th place, W V2x (Sophie Bartholomew, Addie McKenzie)

SRAA National Championship Regatta May 2017 Cooper River, Camden NJ

• 1st Place, MV1x (James Wright) • 4th Place, WLt. 2x (Katie Maguire and Ellie Cheung) • 6th Place, MLt. 4x (Gabe Sher, Finn Kassell Osborne, Wiley Corlett, Sev Reitaino) • 7th Place WLt. 4x (Kim Hua, Chloe Smith-Frank, Maya Esberg, Ayla Malefakis) • 7th Place WF 4x (Vanessa Mirage, Isabel Mehta, Amory Park, Meg Bigelow) • 8th Place, WV1x (Laila Okeson)

A-9

May 2016 Zanesville, Ohio • 1st Place, WLt. 4x (Sam Pancoe, Maya Esberg, Katie Maguire, Ellie Cheung) • 2nd Place, WF4x (Andy Regli, Isabel Ortega, Sophie Henisz, Ayla Malefakis) • 6th Place, MLt. 2x (Gabe Sher, Eric Shen)

May 2015 Cooper River, Camden NJ

• 4th Place, MV1x (Andrea Berghella) • 4th Place, WLt.4x (Sam Pancoe, Tessa Curry, Maya Esberg, Rebecca Genyk) • 5th Place, WF4x (Rei Marshall, Lily Zukin, Sydney Slavitt, Alice Daeschler) • 14th Place, WV2x (Sophie Bartholomew, Addie McKenzie)

May 2014 Mercer County Park, Princeton Junction, NJ

• 7th Place, WJV4x (Olenka Jain, Sophie Bartholomew, Addie McKenzie, Tessa Curry) US Rowing Youth National Championships June 2017 Nathan Benderson Park, Sarasota, FL

• 5th Place, MV1x (James Wright) • 5th Place, WLt. 2x (Katie Maguire and Ellie Cheung) • 19th Place, M2- (Raz Allon and Eric Shen)

June 2016 Mercer County Park, Princeton Junction, NJ

• 12th Place, MV2x (Andrea Berghella and James Wright) June 2015 Nathan Benderson Park, Sarasota, FL

• 13th Place, MV1x (Andrea Berghella)

Head Races King’s Head Regatta September 2016

• 1st Place MV4x (Eric Shen, Raz Allon, Gabe Sher, Seve Reitano) Exelon Trophy • 1st Place MV1x (James Wright)

Head of the Christina October 2016

• 1st Place MV1x (James Wright) • 3rd Place WV1x (Katie Maguire

Head of the Charles October 2016

• 10th Place, MV1x (James Wright) • 21st Place WV1x (Katie Maguire)

A-10

October 2015 • 23rd Place, WV1x (Addie McKenzie)

Head of the Schuylkill October 2016

• 1st Place MN1x Finn Kassell-Osborne • 2nd Place MV1x (James Wright) • 1st Place WJV1x (Katie Maguire) • 2nd Place WJV4x (Katie Maguire, Lily Zukin, Isabel Ortega, Ellie Cheung) • 2nd Place WN4x (Kim Hua, Zaynab Sanogo, Isabel Mehta, Amory Park)

October 2015

• 2nd Place WN2x (Katie Maguire and Ellie Cheung)