Swine Flu Prevention

Guys, I believe you all have heard about the new Swine Flu.

For preventive reason:

1. Rowers are reminded to bring their own water bottle, at least 1.5 litre.
   
2. Pls refrain from training if you have flu or fever.

Being responsible to your own well being is being responsible to the team. :)

PA Paddle Championship 2009

Hi Guys, Our races details as of below (pls note):

Venue: Bedok Reservoir

Time to meet: 10am

Race Schedule:

1. Item 20 NECDC Mixed 20-crew Inter-Division HEAT 1, 11:30am
2. Item 44 CSC 10-crew HEAT 2, 3:30pm

Reporting time prior to the race is 1 hour.

See you there!!

We are Growing

Yes, we are recruiting. We are looking for both male and female rowers who are able to commit to our weekly intense but fun training under the sun.

If you think you are what we looking for and our training programs sound interesting to you, don't be shy join us for our training and not to worry rowing experience is not required.

We look forward to row with you.

For more information do write to us and leave us a message at OneStroke01@gmail.com

Regatta Announcement and NEW Training Program

Our Regatta Race event as of below:
Event No 75. PA Inter – Constituency Invitation 10 crew Dragon Boat Race (Open)

Heat 1, 4.10 pm

(**pls note that we have to be there 2 hours before the race. we'll meet at the bronze sculpture at UOB plaza at 2 pm.)

pls bring all your equipment, ID card, water bottles and some food like bread, bananas, watermelon or other fruits.

Point to note the Semi-Finals will be on Sunday 11.30 am.

New Training Program:

Run: 2.4km target below 10mins 45sec

Ergometer: 4km Row

Push-up & Sit-up: 3 sets of 30

Till then see you guys on saturday and NO CONTACT SPORTS!

Onestroke 杀 (Sa)!!!

Things to Note

Jersey Sizing

Guys, i need to know the sizing so i can do the order for jersey. pls send in to let me know. thanks.

Training Time (*updated)

Saturday: 2pm-4pm

Sunday: 10am-12pm

(Pls note that there is an 1 hr run beforehand which have no included. so do come at 1 hour earlier.)

Annoucements *updated*

Twice a week sea training will commence only on 17 October onward.

Training Program this week

Run: 400m x 6 set under 140 min

Push-up: 50

Sit-up: 50

Pull-up: 30 x 5 sets

Ergometer Machine: 3km row

Announcement

Announcement

1.

From 2nd week of October we will be having additional Sea training which will be held on Saturday. Objective for the 2 training will be different:

Saturday training will be solely base on technical rowing and techniques.

Sunday training will be on competition sets and continuous rowing.

Timing:

Saturday training will be on 4-6pm.

Sunday training will remain at 2-4pm.

2.

There will be a 1 time off Gym training session this training will be focusing on teaching, advice and guidiance on how to use and maximize the equipments such as rowing machines to better enhance and enable to help the rower improves in fitness, strength, stamina and technique.

it will be held tentatively on the 3rd week of October.

3.

Anyone who is keen in getting the paddle cover - $15 ea? we are currently consolidating orders. RSVP asap.

4.(Last but not least)

New Training Program

Run:1.2km x 2 under 5min, 800m x 2 under 3min 10sec

Rest interval 1 min after each run

Push-up: 60 x 3 set

Sit-up: 60 x 3 set

Pull-up: 10 x 3 set

Going Places

Hello people,

hope you guys had loads of fun during the last Sunday training in the Rain and Sea.

I apologise for the miscomm and to better assist everybody on our future training here is the map of Kallang and with labels of training area (Runway) and landmarks (Ntl Stadium and KLP.)

Our July 26, 2008, fitness checkpoint will be held at the Practise Track (see map) at 10am. We'll meet & gather at Subway at Kallang Leisure Park at 9.45am.

This check is complusory. For people who cannot attend will have to make up on the subsequent training (August 3, 2008 or August 10, 2008.)

PS: Dragon Boat is a Team Sport, Every Single Rower Matters!

Updates

Information To Take Note :

• No training this Sunday [29th June 2008]
• Change of name - Ponggol Coris aka Onestroke

Words From Coach :

• Land Training every Wednesday with the aim of achieving the following -
• 4km run under 25minutes
• 5 sets of 10 pull-ups
• 50 sit-ups
• 50 push-ups
• Rowers are expected to clock the above mentioned by end of this week

Equipment :

• Paddles will arrive on the 6th July 2008 tentatively
• Personal Floatation Device (PFD) will arrive on a later date