John XXIII College Newsletter

John XXIII Rowing Club 

Congratulations to all involved in last weeks IGSSA Head of the River Regatta.  The weather could not have been better, the winds were down and it was absolutely perfect conditions for our big event.

 

A huge thank you is extended to all parents, coaches, staff and rowers that assisted with making this day the success it was.

 

Our performances on the day complimented the hard work happening off the lake, as our female rowers definitely left their best races until this day.

 

With a total score of 103, our squad should be very proud of themselves. This has been our highest point tally this season and has our eyes set on closing the gap with our competition in 2023.

Holiday training

Rowers and families, please note there is NO training during the July holidays. The coaches and I still recommend continue to maintain your fitness through personal strength and conditioning sessions and continuing with your personal cardiovascular endurance. All rowers are expected to complete a minimum of 30 minutes a day of aerobic activity. You are athletes, so a walk is not going to cut it.

 

Try some of the following:

  1. Steady State run – Maintain pace for 30 minutes continuous. Avoid the walking – so if you need, start slow
  2. Interval training – 1 minute walk, 1 minute slow jog, 1 minute medium jog, 1 minute run, 20 sec sprint, 40 sec rest. Repeat 6 times
  3. Find a footy oval – jog the sides, sprint the goal posts. Complete 8 laps

Training Week 1, Term 3

Please see some changes to the training schedule for the first week back at school. We cannot afford three weeks off training, therefore, despite being pupil free days, training is still on. There are some changes to the Strength and Conditioning Sessions. Diamond Fitness can accommodate all gender specific sessions at their facilities. They have far greater space and equipment and have an empty venue at 2:00pm each day. See below for details and contact me with any queries.

  • 18 July  – Pupil Free day. Female water session is on. JTC bus departs at 5:05am and will return students at 8:30am
  • 18 July  – 2:00pm Diamond Fitness Venue – Osbourne Park FEMALES
  • 19 July  - Pupil Free day. Male water session is on. JTC bus departs at 5:05am and will return students at 8:30am
  • 20 July  - Pupil Free day. Female water session is on. JTC bus departs at 5:05am and will return students at 8:30am
  • 20 July – 2:00pm Diamond Fitness Venue – Osbourne Park MALES

All Schools Regatta -2 July

Wishing our male rowers all the best for their regatta this Saturday. Much training is about to come to fruition for you. Enjoy your day and row hard!

Year 8 Rowing Program

All families would have received notification regarding their program details for next term. Please contact me if you have any questions and we look forward to welcoming our new members to our program.

 

Wishing all families a wonderful break and look forward to seeing you all in Term 3.

 

 

Lorrelle Fortune

John XXIII Rowing Coordinator