2024/2025 Information Coming Soon!!

Practice for 2024/25 will be at Fort Belvoir

Prior year schedule included below for reference.

Winter Conditioning Schedule 2025

Dress for Outdoor Activity!
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Meeting locations and times vary;  check school emails for information each week. 

Spring Season Practice Schedule 2023 (for reference - 2025 coming soon)

The 2023 Spring season runs from Monday, February 20 through mid-May
​WOMEN
February 20 – March 10
  • M-T-W-F (no practice on Thurs.): 3:45–5:45pm*
  • Saturdays (Feb. 25 – Mar 25) Time TBD on a weekly basis. (2- to 3-hour practice ending no later than 12pm).

March 13 – mid-May
  • M-T-W-F (no practice on Thurs.): 3:45–6:15pm*— 
  • ​Saturdays (Feb. 25 – Mar. 25) Time TBD ​on a weekly basis. (2- to 3-hour practice ending no later than 12pm).
MEN
​February 20 – March 10
  • M-T-TT-F (no practice on Weds.): 4:15–6:15pm*
  • Saturdays (Feb. 25 – Mar. 25) Time TBD ​on a weekly basis. (2- to 3-hour practice ending no later than 12pm).

March 13 – mid-May
  • M-T-TT-F (no practice on Weds.): 4:15–6:45pm*
  • ​Saturdays (Feb. 25 – Mar. 25) Time TBD on a weekly basis. (2- to 3-hour practice ending no later than 12pm).
SPRING BREAK
April 3-7 at Sandy Run (ALL rowers)
  • Monday – Friday: Four hours each morning** 
    If at all possible, please do not schedule any medical appointments or other activities during those times!

NOTE:
*Times are weather dependent
**Spring Break times are subject to change

Practice Info

Rowers participate in two types of practice: LAND and ON-THE-WATER training. 

Parents should be aware that coaches are not available to supervise rowers after the scheduled end of any practice. Parents are responsible for their children’s safety and transportation after practice ends.

Land Training
  • Rowing is a demanding endurance sport. Land practices are essential for training and conditioning, and might consist of running, circuits, or weight training .
  • Land practices will also include training on ergometers (“ergs”), machines which simulate the rowing motion and help rowers improve their technique off the water.​
    • All land practices are designed to help rowers build their strength for practices on the water and for racing.

Water Practices
  • As soon as rowers have provided swim certification, they will be allowed to practice in the rowing shells on the water.
  • ​Water practices will focus on technique work and training “pieces,” which mimic races.

What to Wear 
  • Dress in comfortable workout clothes, including a pair of running sneakers.
    • If we’ll be outside and it’s going to be cool, you should bring layers (sweatshirt, sweatpants, etc.).
    • If we’ll be inside on the ergs, you should wear tight-fitting clothes so that they won’t get caught in the erg machines. You should also bring a water bottle.
Rowers:
  • You will need spandex shorts or long spandex to wear in the boat.
  • Regular shorts will get caught in the tracks of the seats. Don’t worry—everyone wears them! You can wear a pair of sweatpants or warm-up pants over the spandex on cool days or to change out of right before practice begins.
  • Wear layers on top, such as a short and/or long-sleeved t-shirt, sweatshirt or windbreaker. Shirts and jackets shouldn’t be too long, since they will need to be tucked into the back of your spandex. Bring one with you even if you think it is warm—it is always cooler on the water and you won’t be rowing 100% of the time.
  • Bring a pair of good, comfortable socks (you’ll put these on once you get into the boat).
  • Wear lightweight shoes that you can easily slip on and off (e.g., crocs, flip-flops, slip-ons, sandals, etc.).
  • Bring at least one water bottle (and two if it’s going to be hot) to keep in the boat and drink during practice. Wear sunscreen!
Coxswains:
  • You will be sitting still for an hour to 90 minutes.
  • Wear comfortable clothing and bring extra layers because you will be cold.
  • If you will be in a bow-coxed boat, you may want to wear waterproof clothing because you may get wet.
  • Wear a hat and sunglasses.
  • You should also always wear a watch.
  • A lightweight cinch backpack (waterproof if possible) is recommended to carry various supplies for you and your fellow rowers.
  • You can carry your cell phone in the boat for practice, but it is prohibited during races.
  • Bring a water bottle and wear sunscreen!
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