Session 4:  Endurance - how to be strong and last long

Rowing

  1. Warm up slowly and safely in the first 6 minutes of rowing.
  2. You can travel over 50 meters in six strokes because you have improved ratio.
  3. You are aware of 10 good drills for preventing frequent novice mistakes.
  4. Row the 2.5 miles around Lake Union in less than 40 minutes.
  5. Achieve a rowing "concentration score" of at least 15 out of 20 strokes taken.
  6. Can easily adjust your power "recovery cycle" from 20% to even 50%.
  7. Can do a flip test, buddy rescue, a stranger rescue, and a damaged shell rescue.
  8. Are able to reduce the extent of wrist rotation when squaring and feathering.
  9. Can row 5 strokes in a row, blades left square, on half slide and half pressure.
Kayaking
  1. Warm up slowly and safely in the first 6 minutes of paddling.
  2. Travel over 50 meters in six strokes and receive a concentration score of at least 15 out of 20.
  3. You are aware of 10 good drills for preventing frequent novice mistakes.
  4. Using 20% recovery, paddle 2.5 miles around the Lake in less than 50 min.
  5. Know and follow approved rules of the road for navigating waterways.
  6. Understand what to bring & how to fully pack a boat for an overnight outing.
  7. Can do a self-rescue, buddy rescue, and partially submerged boat rescue.
  8. Are able to chart a course with different wind, current, and tidal conditions.
  9. Can safely transport a boat on a vehicle rack.
Sailing
  1. Backwind the main sail for anchoring, or backing out of a tight spot.
  2. Calculate a sailing course and ETA based on wind, current, and hull speed.
  3. Understand how to use furling, and reef points to sail safely in heavy winds.
  4. Explain on-board safety requirements for sailing at night, in fog, or in a squall.
  5. Be able to de-mast, trailer, and rig a dinghy sail boat.
  6. Understand the basic concept of jury rigging should something go wrong on the water.
  7. Be able to use buoys and set a spring line for docking in turbulent conditions.
  8. Scull with the tiller at least 100 yards on a windless day.
  9. Be able to uses tie ropes, sails and no motor to safely exit a harbor in wind.