Upon completion of the Intermediate level, a rower will have knowledge and skill in the following:

Safety

1. Knows traffic pattern
2. Wears appropriate clothing
3. Knows how to stop the boat
4. Knows what conditions are safe to row in

Equipment

1. Knows how to clean the tracks & oar lock and why it’s important
2. Knows how to remove and replace the seats
3. Demonstrates proper boat handling
4. Knows basic equipment check and how to fix problems: loose nut, missing spacer, missing heel ties, absent foot stretcher etc…

Technique

1. Knows how to feather oar without arching wrist
2. Understands how the shell moves in the water--negative vs. positive force
3. Releases the blade correctly - finishes high into the body, pushes the handle down and around the finish. Doesn’t tug the blade out of the water.
4. Holds the blade off the water during recovery
5. Knows how to roll up early
6. Is able to catch by opening the armpit and twisting around the rigger – does not open back, use arms or shoot slide at catch.
7. Knows how to breathe during the stroke
8. Understands connection at the catch “hang”
9. Holds body angle until ½ slide, then swings the shoulders into the bow
10. Knows how to row at different pressures
11. Understands the basics of stroke rate
12. Understands how the body and the oar can be used to affect set

Drills

1. Eyes closed
2. Inside Arm
3. Acceleration/Deceleration Drill
4. Add In By Pairs
5. Pause Drill Anywhere
6. Feet Out Drill
7. Other: _______________

Fitness

1. Understands the importance of warming up and cooling down
2. Knows some good stretches for rowers
3. Able to complete a steady state workout for 20 min at an aerobic level
4. Able to complete a higher intensity workout for 3 x 5-10 min