*FEES

Annual membership fees of $15 for Row Nova Scotia (RNS), and $20 for RCA will be automatically added by the online registration system to the first program joined each membership year (April 1-March 31). Anyone joining a winter program as their first program this year should add $35 to the program fees outlined.

PROGRAM DESCRIPTIONS

Junior Indoor Learn to Row and Fitness Rowing

• For youth aged 11-18 who:
  • have no indoor nor on-water rowing experience, or, 
  • who have completed a Junior Learn to Row program through Junior Summer Rowing Camps or After-School programs, or equivalent from another rowing club
• Activities will focus on learning and improving rowing technique, injury prevention, learning to use rowing as a fitness training method, and age-appropriate strength and conditioning movements.

Junior Winter Training for Competition

• For youth aged 13-18 who have demonstrated safe and effective rowing technique on water, and who intend to compete in 2020. 
• Please contact Coach Tracy Brown at: micmacaacrowing@gmail.com to confirm eligibility to register for this program before completing the registration and payment process. 
• A reduced schedule will be considered for younger members of the program.
• **In addition to the $500 program fee, participants also make a 12-hour volunteer commitment to assist with Learn to Row programs in Winter 2019-20 and/or Spring 2020.
• Weekly Schedule
  • Mondays: 5:45AM-7:15AM Weights at the club
  • Mondays: 6:30PM-7:30PM Group Run (optional for those participating in other sports over the winter)
  • Tuesdays: Off
  • Wednesdays 4:15-5:45PM Indoor Rowing at the club
  • Thursdays: 5:45AM-7:15AM Weights at the club
  • Fridays 4:15-5:45PM Indoor Rowing at the club
  • Saturdays: 5:00PM-7:00PM Swimming at Cole Harbour Place (included in program fee)
  • Sundays: Off

Junior Swimming 

• Mic Mac AAC Rowing has partnered with the Cole Harbour Hurricanes Swim and Triathlon Club to offer swimming programs for the winter for Junior aged 11-18.
• The junior swimming program can accommodate youth as young as age 5, as long as they are deep-end safe, and have had exposure to group instruction (i.e. school). Families with youth between the ages of 5-10 who are interested in swimming please contact Michelle Raiche-Marsden at tlcrmarm@accesswave.ca for further information.
• Target participants include youth with some swimming experience who want to:
  • improve their general fitness using swimming in a group setting
  • use swimming for cross training for other sports
  • learn front crawl well enough to finish a Try-a-Tri triathlon
• Junior Competitive program participants: Swimming on Saturdays is included in the program registration. No further action nor payment is required to swim on this day. 
• All other Youth: Swimming registration is separate from rowing programs. Youth can opt to join a swimming program without joining an indoor rowing program.
• Schedule: 
  • Swimming schedule is dependent on skill level. Please contact Coach Tracy Brown at micmacaacrowing@gmail.com if you have not yet had your swimming skills assessed.
  • Beginner / Intermediate: Saturdays 5:00PM-6:00PM
  • Advanced: Saturdays 5:00PM-7:00PM
  • An additional swim is available on Sundays from 1:00PM-2:00PM for youth interested in extra fitness or swimming skill development. Please contact coach Tracy Brown if you are interested in this option.
• Participants registering through Mic Mac AAC Rowing will have paid their annual RNS and RCA membership fees, which insures you while cross training until March 31, 2020. After that date, participants will either need to renew their RNS and RCA annual membership fees, or pay $45 for annual membership in Triathlon Nova Scotia (TNS).

Youth Outdoor Running / Walking

• For Youth aged 11-18
• The program is progressive. Beginner runners should start with the group at the beginning of the season in order to build their stamina.
• A late winter / early spring running event will be selected that the group will work towards participating in.
• The program will be scalable, and attendees will group themselves based on expected running / walking pace. All runs will have the option of being completed as a run/walk.
• Schedule:
  • Mondays at 6:30PM
  • Wednesdays at 7:00PM
  • Runs will be planned to not exceed one hour total. End times may vary depending on distance / pace. 
• The days and times for this program coincide with when the Zatzman Sportsplex offers free access to their running track. In the event of inclement weather or extreme cold, notice will be sent to advise participants that the run will be moved indoors for that evening.
• FREE! No registration or payment required. Friends and family are welcome to join.

*FEES

Annual membership fees of $15 for Row Nova Scotia (RNS), and $20 for RCA will be automatically added by the online registration system to the first program joined each membership year (April 1-March 31). Anyone joining a winter program as their first program this year should add $35 to the program fees outlined.

PROGRAM DESCRIPTIONS

Adult Indoor Learn to Row

• For adults aged 19+ who have no indoor, nor on-water rowing experience
• Activities will focus on learning rowing technique, injury prevention, and how to use rowing as part of a general fitness plan
• At the end of each program, and at the coaches recommendation, participants may transition to the Adult Winter Training program in progress

Adult Winter Training

• For adults aged 19+ who have completed at least one season of indoor rowing winter training, or an Indoor Learn to Row program
• Sessions are offered on various days and times throughout the week. Participants subscribe to their preferred number of sessions per week for the 20-week period, based on their fitness and training goals. 
• A rolling two-week schedule will be maintained online so participants can plan their attendance in advance, and make changes if their plans change. Each individual’s schedule may change week to week. 
• An email reminder will be circulated weekly advising participants that the schedule for the next two weeks is open for booking. Participants sign up online in advance for the sessions that work with their schedule those weeks. 
• How many sessions per week should I sign up for?
  • 1-2 Sessions / Week: Suitable for participants who are using indoor rowing for general fitness or as cross-training for other sports. Members of this group will follow a plan suitable for this frequency of training.
  • 3-4 Sessions / Week: Participants intending to join the Adult Masters Competitive or Pre-Competitive on-water rowing programs in 2020 should subscribe to 3-4 sessions per week. This group follows an advanced training plan, including establishment of baseline data via a Movement Screen, and RCA RADAR testing.
• 8 weekly sessions to choose from:
  • Mondays: 5:45AM-7:15AM
  • Tuesdays: 5:45AM-7:15AM, and 6:15PM-7:45PM
  • Wednesdays: none
  • Thursdays: 5:45AM-7:15AM, and 6:15PM-7:45PM
  • Fridays: 12:00PM-1:30PM, and 6:15PM-7:45PM
  • Saturdays: none
  • Sundays: 4:15PM-5:45PM

- In some cases due to travel, illness, or other commitments, participants may not be able to attend the number of sessions per week they have purchased. Participants are permitted to carry over up to 3 sessions to subsequent weeks.

Adult Swimming

Mic Mac AAC Rowing has partnered with the Cole Harbour Hurricanes Swim and Triathlon Club to offer swimming programs for the winter. The swimming program for adults is called the “Tropical Depressions”.

• Target participants include adults with some swimming experience who want to:
  • improve their general fitness using swimming in a group setting
  • use swimming for cross training for other sports
  • learn front crawl well enough to finish a Try-a-Tri triathlon
• Registration for adult swimming is separate from Indoor Rowing. 
• Adults can opt to join the swimming program without joining an indoor rowing program.
• Schedule: 
  • Whole-group coached practice on Thursdays from 7:30PM-8:30PM. All program participants are expected to attend this practice.
  • All participants are expected to repeat the weekly practice on their own outside of the coached session. This may be done at any pool, day, and time of your choice, or can be done during lanes reserved for this group at Cole Harbour Place on Saturdays from 5:00-7:00PM, and/or Sundays from 1:00PM-2:00PM. 
• Participants registering for swimming through Mic Mac AAC Rowing will have paid their annual RNS and RCA membership fees, which insures you while cross training until March 31, 2020. After that date, participants will either need to renew their RNS and RCA annual membership fees, or pay $45 for annual membership with Triathlon Nova Scotia (TNS). If you will be entering triathlon events in 2020, you will be required to obtain a TNS membership in the spring, regardless of your membership with RNS.
• If you would like to register but are unable to start on November 7^, please complete your registration and email Michelle Raiche-Marsden (tlcrmarm@accesswave.ca) indicating the date that you will be able to start.

Adult Outdoor Running / Walking

• The program is progressive. Beginner runners should start with the group at the beginning of the season in order to build their stamina.
• A late winter / early spring running event will be selected that the group will work towards participating in.
• The program will be scalable, and attendees will group themselves based on expected running / walking pace. All runs will have the option of being completed as a run/walk.
• Schedule:
  • Mondays at 6:30PM
  • Wednesdays at 7:00PM
  • Runs will be planned to not exceed one hour total. End times may vary depending on distance / pace. 
• The days and times for this program coincide with when the Zatzman Sportsplex offers free access to their running track. In the event of inclement weather or extreme cold, notice will be sent to advise participants that the run will be moved indoors for that evening.
• FREE! No registration or payment required. Friends and family are welcome to join.