The next stage program went underway in Kinsale just before christmas. The squad of 6 is now finalised:

squad members :

Alan Ruigrok, 17, from Howth YC, ranked 6th in Ireland in 2009

Conor Greasby, 18, from Courtown SC, ranked 10th in Ireland in 2009

Rory Lynch, 16, From Blessington SC, ranked 11th in 2009

Sean Murphy, 16, From Kinsale YC, ranked 15th in 2009

Neil Bermingham, 16, From Kinsale YC

Eoin Keller, 16, from Lough Derg YC, ranked 6th in the laser 4.7 in 2009 (Leinster 4.7 champion)

The squad ( with the xception of Eoin) met for the first time in Kinsale for a pretty intensive 4 days and covered some work despite the bitter cold weather. over 11 hours were spent afloat in light to medium winds. The focus was mainly on speed and the technical aspect of roll tacking. A few short video clips were taken (see link to the series of clips). We also had a serious introduction to fitness with morning and evening session in the gym. we introduced the notion of active recovery, highlighted weaknesses and implemented a plan to correct them ( individual fitness program). We introduced the notion of goal settings and reviewing progress and confirmed the program.

Rowing test (500m flat out): Alan (1min33), Conor (1min39), Sean (1min46), Coach (1min51), Neil (1min52) and Rory (1min55)

Next outing in Tralee 9/10 January