Notices & Updates

1. Paddles will be in this Sunday - August 10, 2008, Collection at 12.15pm. Pls note.

2. Those who have not done the fitness checkpoint will be doing on this Sunday. - Jason, Patrick, Evangeline & Jim , pls take note. Time at 12.30pm.

3. Current bouyancy vests due to "Factory Batch Defects" are being recalled back, full refund will be done. Pls have the vest this Sunday for proceed.

4. I will need to consolidate the individual schedule for September, October & November, in this is to enable Darren in planning for our Regatta Race.

Last BUT not least...

5. NEW Training Program for week August 6 - 13, 2008:

Run: 3km under 14min
Pull-up: 4 sets of 8
Sit-up: 60 at slower interval each
Push-up: 60 at slower interval each

Train Hard, Team!!! XD

Updates

Training Program July 30 to August 06

• Run: 3km under 14 min
• Push-up: 50
• Sit-up: 50
• Pull-up: 5 set of 8

I will be consolidate the order for the paddles this Sunday. Pls have your measurements and the money ready.

The Training Time for Sunday, August 03, 2008, is 12.30pm at SDBA. This is to ensure the rowers who missed the fitness checkpoint on July 26, 2008, will have enough time to do their test.

Below are the Tabulated Result of the Fitness Checkpoint.

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