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

NEW Training Program and Announcement**

1. NEW TRAINING PROGRAM for week July 15, 2008 - July 20, 2008

• 4Km run in 22min
• 50 sit-ups
• 50 push-ups
• 5 sets of 8 pull-up with 1.5min rest interval between each set.

2. Fitness Checkpoint for the Team on July 26, 2008 (Saturday), 10am.

• 2Km Run
• Max push-up in 1 min - 2 sets (best of 2 result)
• Max sit-up in 1 min - 2 sets (best of 2 result)
• Max number of pull-up
• Complusory, absentee will make up on August 3, 2008 during Land Training.
• Location: Practise Track beside Kallang Leisure Center.

3. There will not be any Training on July 27, 2008 (Sunday)

4. There will be 5 Sea training in August.

5. PFD will be in on 20 July 2008 (Sunday), 1pm.

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