The link below will help you with your questions..
As far as the watches counting I'm not sure..The NVIC states that 50% of the time needs to be on vessels over 200GRT...The other 50% must be done on vessels that are specified in the qualifications for Able Seaman, which to me is very misleading as the requirements for AB Limited has a tonnage minimum and AB unlimited does not..( Before you say I'm full of it, check marine safety manual ) and all helm assessments must be done on vessels over 100 tons...
The watches are figured to be 2 ,four hour watches a day total of 8 hours..
Mozart, I took my RFPNW at TRL also and they are up on the regs much more than I..In the book that they give you it includes a section to document your watches...
http://www.uscg.mil/nmc/marpers/pag/14-02.pdf




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