Coaches Corner

Coaches Corner

Shaker Crew

Home of the Shaker Rowing Association, Latham NY

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Notes from Coach Apfelbaum:

College Financial Aid

As a parent of three college age children (one out and two in), I (via Stacey) have a handle on the financial aid system. As many of you probably know financial aid packages require completion of the FAFSA form www.fafsa.ed.gov/ . If you have not already done so, I would strongly recommend the parents of current seniors to take a look at this website. Many of the schools require the FAFSA to be completed as early as January 1. The Profie is used by Ivy League Schools, Stanford, MIT and many of the small New England liberal arts schools www.collegeboard.com. This website has a EFC (Expected Family Contribution) calculator.

Regattas/ Tentative Schedule

We have a guaranteed entry for a boys eight at the Head of the Charles and a girls four. Good incentive to be fit and get a spot for one of the most cherished races in North America.

Saturday September 24

Head of the Hudson, Albany, NY - all experienced rowers grade 7-12

Sunday October 2

Head of the Riverfront, Hartford, CT- all experienced rowers grade 9-12 and selected 8th grade

Saturday October 9

Strokes for Support. All. Tenative pending board approval.

Sunday October 16

Head of CT, Middletown, CT or New Hampshire Championship. TBA. Grades 9-12 and selected 8th graders.

Sunday October 23

Head of Charles, Boston, MA. Selected crews only. V8 for boys and V4 for girls.

Sunday October 30

Head of the Fish, Saratoga, NY. All rowers. Grades 7-12

Training

Running: 20' steady, then add some 2 telephone sprints. 1 on 1 off, 2 on 2 off up to 5.

Biking: 40'-70'. Get mom or dad out to go with you

Weightlifting; start with basic lifts at an easy weight and progress to less reps and more weight.

Erg: Don't go nuts, but 20' once or twice a week with some hard strokes. Row low 18 stroke rate with some 10's mixed in.

Core: Plank(#), V-Sits, Slow squats, pushups, dog up, dog down, Franz Klammers, Jumps, leg overs to 6"

Recruiting

Several rowers have mentioned they have friends who are planning to come out in the fall. Email me the names and phone numbers of rowers who are interested some we can reach out to them or give them my phone number.

Burt