2009 GNAC Champs!

Simmons Swimming & Diving:

Congratulations on winning the GNAC Championships for the sixth season in a row! The weekend was a blast. It was so fun to see everyone swim fast and dive well. I am so proud of everyone for rising to the occasion and responding to (and perhaps creating) the atmosphere and energy of the meet. Thank you for swimming and diving with such passion. Once again, you defended your title as GNAC Champs! The team finished with a commanding 305 points, more points than the second and third place teams combined! The list of accomplishments from the weekend is extensive: 6 athletes named All-GNAC, 8 first place finishes, 13 second place finishes, 42 "top-8" finishes (including at least one finalist in every event!), 3 GNAC Records, 1 Pool Record, 1 School Record. And finally... 45 season-best performances (...a list which includes EVERY SINGLE Simmons athlete that competed!). Needless to say, your coaches are pleased. We am equally as proud of the sportsmanship and camaraderie that we saw from our team as we are of the athletic achievement. Congratulations to all. I hope you can feel your hard work paying off.

Here are some impressive stats from the weekend:

ALL-CONFERENCE (AS NAMED BY THE GNAC)
Alyssa Musket
Brittany Torelli
Virginia Bette
Nellie Jackson
Heather O'Connell
Kaira King

FIRST PLACE FINISHES
200 Free Relay (Nellie, Virginia, Alyssa, Brittany)
Alyssa Musket - 50 Free
Nellie Jackson - 100 Fly
400 Medley Relay (Virginia, Brittany, Nellie, Alyssa)
Kaira King - 1 Meter Diving
Virginia Bette - 100 Back
Alyssa Musket - 50 Back
Heather O'Connell - 3 Meter Diving

SECOND PLACE FINISHES
Caitlin - 500 Free
Brittany - 200 IM (beating the GNAC record!)
Molly - 100 Fly
Brittany - 100 Breast
Alyssa - 50 Fly (beating the GNAC record!)
Steph - 200 Back
Heather - 1 Meter
200 Medley Relay (Anastasia, Liz, Nellie, Alyssa)
Caitlin - 1000 Free
Brittany - 100 Free
Brittany - 200 Breast
Caitlin - 200 Fly
Meredith - 3 Meter

TOP EIGHT FINALISTS
500 Free - Caitlin (2nd), Anne (5th)
200 IM - Brittany (2nd), Molly (5th)
50 Free - Alyssa (1st), Virginia (4th)
100 Fly - Nellie (1st), Molly (2nd)
200 Free - Caitlin (4th), Anne (8th)
100 Breast - Brittany (2nd), Liz (4th)
50 Fly - Alyssa (2nd), Nellie (4th)
200 Back - Steph (2nd), Anastasia (4th)
1-Meter Diving - Kaira(1st), Heather(2nd), Amanda(3rd), Alyssa(4th), Meredith(5th), Michaela(6th) - typical Simmons Diving Fashion!
1000 Free - Caitlin (2nd), Anne (5th)
50 Breast - Liz (6th)
100 Back - Virginia (1st), Steph (5th), Anastasia (7th)
100 Free - Brittany (2nd), Virginia (4th)
100 IM - Nellie (7th)
200 Breast - Brittany (2nd), Liz (3rd)
200 Fly - Caitlin (2nd), Molly (3rd)
50 Back - Alyssa (1st), Virginia (3rd), Anastasia (4th), Steph (5th)
3-Meter Diving - Heather (1st), Meredith (2nd), Kaira (3rd)

TOP 5 POINT SCORERS (Individual Events):
Brittany Torelli - 28 Points
Caitlin Urciuoli - 26 Points
Alyssa Musket - 25 Points
Virginia Bette - 25 Points
Molly Bohannon - 17 Points

GNAC RECORDS
200 Free Relay (Nellie, Virginia, Alyssa, Brittany)
Virginia Bette - 100 Back
Alyssa Musket - 50 Free

SCHOOL RECORDS
200 Free Relay (Nellie, Virginia, Alyssa, Brittany)

POOL RECORDS:
200 Free Relay (Nellie, Virginia, Alyssa, Brittany)

Thanksgiving Workouts

Hey Team,

Here are a few workouts that you can do on Friday and Saturday if you're needing some inspiration during Thanksgiving Break. I hope that everyone had a great holiday and has enjoyed some time with family and friends.

Workout #1:

Warm-up:
400 Swim, 300 Pull, 200 Kick
10 x 50 @ R:10 (odd = Drill, even = Build)

Rev Set:
3 x
50 EZ
100 Free (Build Each 25)
100 Free (Build entire 100)
50 Hard

Main Set:
6 x 200 (#1, 3, 5 = Specialty @ 80% - good technique)
4 x 150 (#1, 3 = Specialty @ 90%)
2 x 100 (#1 = Specialty @ 100%)

Cool Down:
150 EZ Cool Down....................4450 Yards


Workout #2:

Warm-up:
300 Swim, 300 Pull, 300 Drill
8 x 50 Kick @ 1:10

Rev Set:
75 Build Free
3 x 25 Descend Stroke #1 (your choice)
75 Build Free
3 x 25 Descend Stroke #2 (your choice)
75 Build Free
3 x 25 Descend Stroke #3 (your choice)

Main Set:
3 x
100 IM
200 Stroke
300 Free (Extended Streamlines!)

Cool Down:
150 EZ Cool Down....................3700 Yards


See you Sunday evening at 4:00pm for practice!

The Team's New MASCOT!

On Friday, November 6th, the Simmons Swimming & Diving Team received a gift from Simmons Alum Ellie Blanton '59. "Every team needs a mascot!"

Oh boy, will we have fun with this remote control robotic SHARK!

Thanks Ellie!

First Meet - Under Our Belt!

Team,

Congratulations on a great season-opener this past Saturday against Westfield State. While it was disappointing to lose to Westfield, I think we gave them a good run for their money. Rarely are four strong divers matched up against another four strong divers in a dual meet. Congratulations to those athletes that made New England cuts in the first meet: Nellie, Kaira, Amanda, Virginia, Alyssa M., Anastasia & Brittany. Also, huge props to Alyssa Musket for taking down the pool and school record in the 50 Freestyle, setting a new standard of 25.09. Not too shabby for the first meet! There were a number of races in which Simmons fought to the end. That is the type of swimming that I'm looking for. Way to go, team!

Can you find the real Michael Phelps and Garrett Weber-Gale?

Blue and Gold Meet - A Success!

Gold's cheer

...But Blue is NOT impressed

...Blue's cheer

Gold team in Beijing 400 Free Relay Celebration

Alyssa and Amanda... (Are they talking smack?)

Nellie in the Shark Team Challenge

Team: Thank you for the enthusiasm with which you participated in the Blue and Gold Intrasquad meet this past weekend. It was a ton of fun for the coaches, and hopefully for the athletes as well. I particularly enjoyed my role as diving judge.

*

Props to Alyssa for taking the Push-Up Competition for the second year in a row (I guess we call that undefeated). Brittany defended her title in the Underwater Competition with another 65 yards. And Amanda made her way to the podium with the Somersault Competition... was is 12??? Congrats to Lissa for an impressive showing in the Ugly Suit Competition, though Isabel was a close second! The Blue team had a stellar showing in the Beijing 2008 Men's 400 Freestyle Relay Celebration Impersonation Contest (Suzie's impression of Phelp's full body flex - see above photo - was definitely the deciding factor), although I do have to commend the Gold team on their attention to detail with Bernard's devastation ("Je parle francais!"). Gold took the Gold in the final "Relay"... The Shark Challenge (and I think I owe Christina 5 bucks because I verbalized my certainty that the inflatable shark would pop!). The Blue team picked up an extra five points in the Team Cheer Competition and I am dying to learn the words - all I remember is "Use. Your hips. Use. Use. Your hips." On a more serious note, the dives look strong and the swims were solid, and above all else, the team seemed unified! We (the coaches) were very pleased to see and hear a constant stream of encouragement.

*

And Gold, don't forget that, as the winning team, you are responsible for writing the practice for Friday, November 6th.

WINTER TRAINING TRIP 2009-2010

SARASOTA, FLORIDA

The Simmons Swimming and Diving team, as usual, will be heading South for winter training this January. As you know, this is an integral part of the season. Returning to Boston after a week of heavy training, is always a huge turning point in the season.

Here are some trip details:

* TRAINING: Sarasota YMCA
http://www.sarasota-ymca.org/
Swimmers will train Long Course Meters in the AM and Short Course Yards in the PM. Divers will have access to two 3-meter boards and two 1-meter boards.

* ACCOMMODATIONS: Siesta Key (TBD)
http://www.visitsiestakey.com/
Accommodations will include 4-6 people/room with full kitchens. We will cook all our own meals.

* TRIP DATES: January 7-14, 2009
* TRAVEL PLANS: Boston to Sarasota (group travel: Delta Airlines)
* COST: $400/person (includes airfare, pool rental, hotel, transportation & food)

October Swim Fest 2009

The Second Annual OCTOBER SWIM FEST was a huge success! Thank you to all the Simmons swimmers and divers that helped out timing, working the registration table and scoring table, posting results, etc. We had 64 athletes participate (twice what we had last year) and the event brought in over $1000 for the team's fundraising account. Already, I have received a number of emails from happy Masters swimmers that had a blast at the meet:

"...At breakfast after the meet, all of us on LANES were talking about how great your swimmers were. Really fun to have them as timers" -S. Ehrlich

"...Thank you to all your volunteer timers!" - G. Davis

"...Thank you Mindy and to all of the swimming and diving team- nicely run meet, very energetic group! Was a fun meet." - K. Stokes

I hope you guys had fun. I certainly did!

Stroke Drills: Review

Team: Great job with the last few days of our annual "Stroke Clinic". In addition to seeing what each athlete's strengths and weakness were in terms of strokes, Christina and I were also able to see and guage the control that each athlete had to manipulate her body in the water. Even if the strokes weren't FAST, the coaches were still able to identify athletic ability and potential by whether or not they drills were don correctly. Below is a list of drill for your reference. Please incorporate these drills into daily workouts:

BUTTERFLY:
* Single Arm
* 3-Series
* 8 UW Kicks/Stroke
* Scull-Press
* Surf Drill
* Head Lead Dolphin Kick
* Short Axis Drill

BACKSTROKE:
* 8 Kick/Switch
* 8 Kicks/3 Strokes (8/3)
* False Lift
* T-Rex
* Wide Entry
* One Arm Out
* Roll Kick
* 3-Series

BREASTSTROKE:
* 3-Second Glide
* 2 Kicks/Pull
* Fast Hands Forward (fluter kick)
* Breast w/ Dolphin Kick
* Underwater Pullouts (plural!)
* Crossover
* Breast kick w/ a scull
* Chicken-wing

FREESTYLE:
* 8 Kick/Switch
* 8 Kicks/3 Strokes (8/3)
* Shark Drill
* Finger Tip Drag
* Zipper Drill
* Feather Drill
* Partial Catch-up (PCU)
* Head Position (Goldilox)
* 3-Series

Remember: Drills should be done slowly and correctly. It is a DRILL because we are emphasizing, exaggerating or isolating an aspect of the stroke. If you don't know why a certain drill is beneficial to your stroke... ASK!!

ACTION SHOTS!

At this afternoon's practice (Friday, October 9th), a photographer will be there to take some action shots (good thing we've been working on technique!). Returners, please wear last year's team suits & caps if you have them. First-years, if you have a solid suit (navy, blue, black, etc.), please wear that as well as a Simmons cap.

Are Psyched and Ready?

Hey Divers! We will say this as many times as we have too...MAKE SURE YOUR MEDICAL PAPERWORK IS COMPLETED BEFORE OUR FIRST PRACTICE.

First Practice: Monday September 28th from 7-9pm. We will start with a brief team meeting, dryland workout, and spend the last hour on the boards.

LEAP: Through LEAP there is an optional "learn to dive" class offered Sundays from 3-4pm. You can sign up for the whole course or pay a $5 drop in fee. Last weekend was the "free" week, so make sure you sign up in one form or another for this Sunday if you are planning to attend. It was nice to see everyone who attended last week, I hope it got you all excited for the season.

GO SHARKS!

Upcoming Dates - Mark Your Calendar

Please make note of the upcoming dates/deadlines that pertain to the Swimming and Diving Season:

Monday, 9/28:
First day of practice for DIVERS (provided you have received medical clearance)

Tuesday, 9/29:
DUE: All Sports Medicine Paperwork must be in to the Athletic Trainer & all First-year participants must have had a sports physical with the Health Center.

Wednesday, 9/30:
First day of practice for SWIMMERS (provided you have received medical clearance)

Saturday, 10/3:
Team Photos and Head Shots at 12:00pm with Naomi Rudov (Lobby)

Tuesday, 10/13:
NCAA Compliance Meeting with Dan Silverman (Team Room)

Saturday, 10/17:
October Swim Fest (A Masters Mini-Meet, Hosted by Simmons Swim & Dive) On deck at 8:15am

Saturday, 10/24:
Blue & Gold Intersquad Swim Meet - 12pm

Friday, 10/30:
Apparel Issue - 3:30pm (Lower Lobby)

Saturday, 10/31:
First Meet: Simmons vs. Westfield State! On deck at 11:30am

Swim Workout #21

Warm-up:
8 x 100
odd = Swim
even = Drill

Rev-set:
4 x........4 x 25 Build
.............50 Hard
.............50 EZ

Main Set:
2 x [4 x 200 (mix) IM]:
.....#1 = 100 Fly + 50 Back + 25 Breast + 25 Free
.....#2 = 100 Back + 50 Breast + 25 Free + 25 Fly
.....#3 = 100 Breast + 50 Free + 25 Fly + 25 Back
.....#4 = 100 Free + 50 Fly + 25 Back + 25 Breast

Cool Down:
200 EZ.................................3400 Yards Total

Swim Workout #22

Warm-up:
500 Swim
5 x 100 K/D by 50

Pull Set:
3 x 300 Pull
......#1 = Breathing ev. 3rd
......#2 = Breathing ev. 5th
......#3 = Breathing ev. 7th

Main Set:
5 x 100 @ 80%
100 EZ
4 x 100 @ 85%
100 EZ
3 x 100 @ 90%
100 EZ
2 x 100 @ 95%
100 EZ
1 x 100 @ 100% (from blocks)

Cool Down:
4 x 50 EZ..................................4000 Total Yard

Swim Workout #23

Warm-up:
300 Swim
100 Kick
300 Pull
100 Kick

Rev-Set:
4 x 75 Build
6 x 50 EZ/Hard by 25
......Odd=Specialty
......Even=Choice

Main Set:
300 Free Swim
6 x 50 Pace
200 Free Swim
4 x 50 "Race"
100 Free Swim
2 x 50 EZ

Kick Set:
6 x 100 Kick @ 2:15

Cool Down:
200 EZ................................3400 Total Yards

Swim Workout #24

Warm-up:
4 x 200 S/K/P/S

Rev Set:
8 x 100
(75 Back Kick w/ Fins + 25 Back Swim)

Main Set:
4x.....400 Long & Strong
..........50 Sprint

Cool Down:
200 EZ....................................3600 Yards Total

Time Change for INFORMATIONAL MEETING

The Swimming and Diving Informational meeting will be at:
8:30pm on Tuesday, September 8th
in the Lower Lobby of the Sports Center.

(previously scheduled for 8pm... thanks for accommodating!)

OPEN SWIM HOURS: Pre-season

For those of you that are chomping at the bit to get in the water (which I'm sure is EVERYONE!), I figured I should pass along the "Open Swim" hours at the Simmons Pool. See below. If you are looking for a more structured workout, you are always welcome to join the Masters practice on Monday, Wednesday and Friday mornings from 6:30-8:00am.

Happy Swimming!

Mondays:
11:45am-1:30pm.
6:30-8:00pm

Tuesdays:
11:45am-1:30pm
6:30-8:00pm

Wednesdays:
11:45am-1:30pm
6:30-8:00pm

Thursdays:
11:45am-1:30pm
6:30-8:00pm

Fridays:
11:45am-1:30pm
6:30-7:30pm

Saturdays:
10:00am-12:00pm

Sundays:
12:00-2:00pm

CHANGE OF DATE: Simmons vs. Wellesley

*The Simmons vs. Wellesley meet, which originally was scheduled for Saturday, November 21st has been changed to Friday night, November 20th at 7:00pm.

Some of you may have been following the recent banter about technical swim suits. There has been much publicity around the controversy recently, particularly during World Championships this past summer. The NCAA, as always, is following FINA recommendations. The newly formed rule in regards to uniforms is below.

NCAA MEN’S AND WOMEN’S
SWIMMING AND DIVING RULES BOOK

Rule 3-1-1. Uniforms and Swimsuits for Swimmers

ARTICLE 1. Competitors’ uniforms and swimsuits should be characterized by conformity to recognized standards of propriety.

A: MATERIAL:
.....1. Textile: By definition, the material used for the swimsuit shall be a textile (a woven material).
.....2. Permeability: All swimsuit materials must be 100 percent permeable to air and water.
.....3. Buoyancy: The material shall have a net buoyant effect of not more than .5 Newton [50.99 grams force or 1.798 ounces force].
.....4. Thickness: The material used shall have a maximum thickness of .8 mm. The measurement method is in accordance with ISO Standard 5084 for textiles.
.....5. Ergogenic Aids: The material shall not provide external stimulation or influence of any form (e.g. pain reduction, chemical/medical substance release, electro-stimulation, compression for core stabilization, or other performance-enhancing properties).

B: DESIGN:
.....1. When used, the material shall follow the body shape.
.....2. The design shall not create air trapping effects.
.....3. For men, the swimsuit shall not extend above the waist nor below the top of the kneecap.
.....4. For women, the swimsuit shall not extend beyond the shoulders nor below the top of the kneecap, nor cover the neck.

C: CONSTRUCTION:
.....1. Any system providing external stimulation or influence of any form (e.g. pain reduction, chemical/medical substance release, electro-stimulation, performance-enhancing compression, or other performance-enhancing properties) is prohibited.
.....2. The swimsuit shall not have any zippers or fasteners other than a waist tie for a brief or a jammer. The tie shall have a maximum width of ¼ inch.
.....3. The swimsuit shall comprise no more than two layers, the sum of which shall not exceed 1 mm in total thickness (excepting the casing/ribbing at the terminal ends of the material).
.....4. Elastic material may be contained within the casing/ribbing terminal ends of the swimsuit (e.g. shoulder straps, waist opening, leg openings).

D. CUSTOMIZATION:
.....1. All swimsuits must be constructed in an identical fashion with no variation/modification for individual swimmers.
.....2. Any modification or alteration (e.g. water resistant sprays, tape, etc.) is prohibited.
.....3. One post-construction impermeable institutional marking or logo that does not exceed 9 square inches may be applied to the swimsuit.
.....4. Swimmers with physical disabilities may request a waiver for customization from the NCAA swimming and diving secretary-rules editor at least one week before the individual’s first competition.

E. USE: The swimmer shall be limited to one swimsuit.

F. CONTROL: The NCAA may establish and/or use independent sources for testing/control.

G: In accordance with NCAA Bylaw 12.5.4, an institution’s uniforms or swimsuits or any item of apparel (e.g., t-shirts and warm-ups) that is worn by a student-athlete while representing the institution in intercollegiate competition shall contain only a single manufacturer’s or distributor’s logo or trademark on the outside of the apparel (regardless of the visibility of the logo or trademark). The logo or trademark must be contained within a four-sided geometrical figure (i.e., rectangle, square, parallelogram) that does not exceed 2¼ square inches. Such an item of apparel may contain more than one manufacturer’s or distributor’s logo or trademark on the inside of the apparel provided the logo or trademark is not visible.

H. If an institution’s uniform or swimsuit or any item of apparel worn by a student-athlete in competition contains washing instructions on the outside of the apparel or on a patch that also includes the manufacturer’s or distributor’s logo or trademark, the entire patch must be contained within a four-sided geometrical figure (i.e., rectangle, square, parallelogram) that does not exceed 2¼ square inches.

I. The restriction of the size of a manufacturer’s or distributor’s logo is applicable to all apparel worn by student-athletes during the conduct of the institution’s competition, which includes any pregame or postgame activities (e.g., postgame celebrations or pre- or postgame media conferences) involving student-athletes.

J. UNIFORM/SWIMSUIT DEFINITIONS:
.....1. Propriety – conformity to established standards of good or proper behavior or manners.
Decency, modesty.
.....2. Coverage – the amount of body surface covered by the swimsuit. The greater the surface area covered, the greater the effect of the suit on performance.
.....3. Compress – to press together; force into less space. Causes the reduction of water displacement (reduces buoyancy), and drag (i.e. form, etc.). Creates discriminating effects based on body type.
.....4. Ergogenic properties – increasing capacity for bodily or mental labor especially by eliminating fatigue symptoms. Materials and designs that enhance stability, circulation and movement (torso and limb), or eliminate or reduce performance-limiting factors such as pain.
.....5. Design – to plan or fashion.
.....6. Material – a textile fabric.

Season Starts in Just a Few Weeks!

Hello Team! Welcome (back) to campus! I hope that move-in went smoothly for everyone and that the first day of classes has been painless. I have really enjoyed catching up with the few people that have stopped by my office (hint hint). Just wanted to keep you all informed about the start of the season. Please mark your calendars with the dates below:

* Swimming & Diving Team Informational Meeting will be Tuesday, September 8th at 8:00pm in the lower lobby of the Holmes Sports Center. This meeting is for new and returning athletes. If you hear of anyone on campus with an interest in the team, please bring them along!

* First day of practice for both swimmers and divers will be Wednesday, September 30th.

* All Sports Medicine Forms need to be turned into Alicia Roane, Head Athletic Trainer before the start of the season. Please get this done sooner rather than later. Forms and instructions can be found on the athletics website: http://www.simmons.edu/athletics/sports/medicine/athletes.php

* The season-opener will be a dual meet against Westfield State, home at 1:00pm on Saturday, October 31st (Boo!). Halloween costumes during warm-up are welcome and encouraged!

See you at the pool!

Swim Workout #17

Warm-up:
500 Free
400 Reverse IM Drill

Kick Set:
4 x
100 Flutter Kick (Moderate)
50 Dolphin Kick on Back (Hard)

Main Set:
25 Free + 50 Stroke + 75 Fly/Bk/Br (by 25)
50 Free + 100 Stroke + 150 Fly/Bk/Br (by 50)
75 Free + 150 Stroke + 225 Fly/Bk/Br (by 75)
100 Free + 200 Stroke + 300 Fly/Bk/Br (by 100)

Drill Set:
6 x 50 K/D by 25
6 x 50 D/S by 25

Cool Down:
200 EZ...........................3800 Yards Total

Swim Workout #18

Warm-up:
800 (alt. 150 Free + 50 Non-Free...)

Rev Set:
6 x 25 Blast Fly
50 8Kick/Switch Free
6 x 25 Blast Back
50 8Kick/Switch Free
6 x 25 Blast Breast

Main Set:
400 Free
100 Stroke
300 Free
200 Stroke (or IM)
200 Free
300 Stroke
100 Free
400 Stroke (or IM)

Cool Down:
4 x 50 EZ............................3550 Yards Total

Swim Workout #19

Warm-up:
4 x 200 S/K/P/S

Rev Set:
4 x 25 IM order Kick
8 x 25 IM order Drill
12 x 25 IM order Swim

Main Set:
4 x 200
.....3 EZ/1 Hard
100 EZ Free
4 x 150
.....2 EZ/2 Hard
100 EZ Free
4 x 100
.....1 EZ/3 Hard
100 EZ Free
4 x 50
.....All 4 Hard

Cool Down:
200 EZ................................3900 Yards Total

Swim Workout #20

Warm-up:
300 Swim
300 Pull
200 K/D by 25

Rev Set:
4 x 125 (K/D/K/D/K by 25) IM Order

Main Set:
5 x 100 (75 Hard + 25 EZ)
200 EZ
5 x 100 (50 Hard + 50 EZ)
200 EZ
5 x 100 (25 Hard + 75 EZ)

Kick Set:
8 x 50 Kick
......odd = Dolphin
......even = Flutter

Cool Down:
200 EZ...............................3800 Yards Total

World Championships

Hello Team,

I hope that everyone is enjoying the summer so far! The peace and quiet that I experienced back in early June is long gone. Last week, I filled in as the camp director for the Simmons Swim and Sports Camp, which proved to be a tiresome and completely draining job. I did enjoy getting the kids a little wound up by creating Jeopardy questions that were based on my own opinion (i.e. which vending machine snack is the best value... Famous Amos cookies, OF COURSE!). Anyhow, I'm back to my desk and anxiously awaiting the start of the fall semester and the swim and dive season.

The World Aquatics Championships are going on right now in Rome. NBC Sports is covering the broadcast - they are airing the meet every day this week from 12:00-2:00pm and from 7:00-10:00pm. Enjoy the prime time while we have it! The swimming events have just started and the diving events wrapped up last Saturday (did you guys catch some of it?). Tune in if you can!

Looking forward to seeing everyone in about a month!

-Mindy

Swim Workout #13

Warm-up:
500 Swim
5 x 100 K/D/S/D by 25

Rev-Set:
3 x [4 x 25]
cycle #1 = Free, cycle #2 = Choice, cycle #3 = Non-Free

Kick Set:
50 Kick
50 Swim
100 Kick
100 Swim
150 Kick
150 Swim

Main Set:
400 IM
4 x 100 IM
300 Free
3 x 100 Free
200 Specialty Stroke
2 x 100 Specialty Stroke

Cool Down:
200 EZ..............................3900 Yards Total

Swim Workout #14

Warm-up:
600 Swim (every 4th 25 = Kick)
6 x 50 Kick/Drill by 25

Rev set:
4 x
.....100 IM
.....50 Build Choice
.....2 x 25 Hard (w/ Extended Streamline)

Main set:
300 Pull
3 x 200
....#1 = Free
....#2 = IM (Stroke/Free by 25)
....#3 = IM
300 Pull
3 x 150
....#1 = Free
....#2 = IM (Stroke/Free by 25) - drop worst stroke!
....#3 = IM - drop worst stroke!
300 Pull
3 x 100
....#1 = Free
....#2 = IM (Stroke/Free by 25) - drop worst 2 strokes!
....#3 = IM - drop worst 2 strokes!

Cool Down:
3 x 50 EZ Free........................... 4100 Yards Total

Swim Workout #15

Warm-up:
4 x 200 S/K/P/S

Warm-up Set:
3 x 50 Fly
100 EZ Free
3 x 50 Back
100 EZ Free
3 x 50 Breast

Main Set:
6 x 300
odd = Pull (good Distance Per Stroke)
even = Negative Split (*#6 is for TIME - max effort!)

Cool Down:
200 EZ.................................3450 Yards Total

Swim Workout #16

Warm-up:
400 Swim
300 Pull
200 Kick

Rev-Set:
4 x 75 Build
4 x 75 Descend

Main Set:
100 EZ (Choose an easy interval... this is recovery)
3 x 50 Sprint @ 1:00
2 x 100 EZ
3 x 50 Sprint @ 1:00
3 x 100 EZ
3 x 50 Sprint @ 1:00
4 x 100 EZ
3 x 50 Sprint @ 1:00

Kick Set:
6 x 100 Kick (Hard middle 50)

Cool Down:
200 EZ...............................3900 Yards Total

Injury Prevention & Light Strength Training

Hi Team,

In addition to the time that you're spending in the pool or at the gym, you might want to think about incorporating some stretch cord circuits into your summer workouts. 15 minutes with light or medium tension stretch cords three times a week in the off-season is great for injury prevention and to keep your precious shoulders well-conditioned. Here are some suggestions...

Lateral Raise
Start by standing on stretch cord, arms at sides (Frame 1). Simultaneously raise both arms straight out until they are parallel with the ground (Frame 2), pause for a moment and recover to starting point.

Bicep Curl/Shoulder Press
Start by standing on the stretch cord, arms at sides, palms up (Frame 1). Curl handles towards shoulders (Frame 2), rotate hands outward with knuckles facing back (Frame 3), press handles straight up and together (Frame 4), pause for a moment and recover to starting point.

Upright Row
Start by standing on the stretch cord, arms at sides, knuckles out (Frame 1). With hands together, raise handles to chest, keeping the elbows pointing towards the ceiling (Frame 2), pause for a moment and recover to starting point.

Fly Pulls
Start by standing about five feet from a vertical structure (with stretch cord wrapped around), bent at the waist with arms in front (Frame 1). Initiate the catch of the "butterfly" stroke with elbows up (Frame 2), pull handles towards stomach in an "in-sweep" (Frame 3), and press out for the "finish" or tricep press (Frame 4), recover back to starting point.

Tricep Press
Start by standing about five feet from a vertical structure (with stretch cord wrapped around), bent at the waist with elbows tucked into your sides (Frame 1). Extend arms straight back (Frame 2), pause for a moment and return to starting position.

Internal Rotation
Start standing next to a vertical structure with cord wrapped around. Use arm closest to the vertical structure (pole). With elbow against your side and knuckles facing the pole (Frame 1), rotate forearm bringing the handle across your stomach (elbow should stay against your side) (Frame 2), pause for a moment and return to starting point. (Left & Right sets)

External Rotation
Start standing next to a vertical structure with cord wrapped around. Use arm furthest from the pole. With elbow against your side and knuckles facing the pole (Frame 1), rotate forearm away from body (elbow should stay against your side) (Frame 2), pause for a moment and return to starting point. (Left & Right sets)

Back Flys
Start by standing about four feet away from a vertical structure with arms extended in front (Frame 1). Pull handles in an arch motion until hands are even with shoulders, but wide grip with open chest (Frame 2), pause for a moment and recover to starting position.

Chest Flys
Start with stretch cord wrapped around a vertical structure, standing about three feet away with back to pole, elbows bent and knuckles facing out (Frame 1), Press handles out and together (Frame 2), pause for a moment and recover to starting point.

Rows to Chest
Similar exercise to "Back Flys", but the grip does not change from narrow to wide. Instead, hands should stay shoulder-width apart through the entire exercise. Straight in (pause), straight out.

Trunk Twists
Start with stretch cord wrapped around vertical structure, standing a few feet away with body turned sideways. Knuckles of BOTH hands should be together and facing the pole (Frame 1). Keep feet stationary and arms straight, twist torso until both arms are facing away from the pole (Frame 2), pause for a moment and recover (use your abs, not your arms!)


You can purchase stretch cords at: www.kiefer.com. I would recommend Green or Blue. (Product #801548). Try 2 or 3 sets of 10-15 reps for each exercise.

Swim Workout #9

Warm-up:
3 x 300 Choice

Warm-up Set:
8 x 75 Kick/Drill/Swim by 25
odd = IM order
even = Free

Main Set:
350 Cruise Free (R:15) + 50 All-Out Specialty
300 Cruise Free (R:15) + 100 All-Out Specialty
250 Cruise Free (R:15) + 150 All-Out Specialty
200 Cruise Free (R:15) + 200 Great Technique Specialty

Kick Set: (FINS ON)
3 x ..........50 Kick
................50 Kick/Swim by 25
................50 Swim

Cool Down:
200 EZ...................................3750 Total Yards

Swim Workout #10

Warm-up:
400 Swim
400 Pull
400 Kick/Drill by 25

Rev-set:
20 x 25
......#1-5 on :35
......#6-10 on :30
......#11-15 on :25
......#16-20 on :20

Main Set:
3 x 250 (#1 = Pull, #2 = Neg Split, #3 = Max Effort)
3 x 200 (#1 = Pull, #2 = Neg Split, #3 = Max Effort)
3 x 150 (#1 = Pull, #2 = Neg Split, #3 = Max Effort)
3 x 100 (#1 = Pull, #2 = Neg Split, #3 = Max Effort)

IM Set:
3 x 50 Fly/Back by 25
3 x 50 Back/Breast by 25
3 x 50 Breast/Free by 25
...............WORK THE TURNS!

Cool Down:
200 EZ.......................................4450 Total Yards

Swim Workout #11

Warm-up:
800 (alternate 150 Swim + 50 Kick)

Kick Set:
10 x 50 Kick
odd = Dolphin Kick on Back
even = 8Kick Switch

Main Set:
6 x.....50 Choice (Easy)
..........100 IM (Great Technique)
..........150 Free Pull (HR 150+)

Drill Set:
200 Swim - Extended Streamlines
200 Swim - 4 Dolphin Kicks off Each Wall
200 Swim - No breathing in/out of turns - USE DISCIPLINE!

Cool Down:
4 x 50 EZ.............................3900 Yards Total

Swim Workout #12

Warm-up:
4 x 200 S/K/P/S

Rev Set:
6 x 50 Build
6 x 50 (12 1/2 Hard + 25 EZ + 12 1/2 Hard)
6 x 50 (12 1/2 EZ + 25 Hard + 12 1/2 EZ)

Main set:
200 Specialty
200 Free
2 x 100 Specialty
200 Free
4 x 50 Specialty
200 Free
8 x 25 Specialty
200 Free

Kick set:
4 x.....75 Kick (EZ) on back
..........:30 Vertical Kick (Elbows up)
..........25 UW Dolphin Kick

Cool Down:
200 EZ..........................3900 Yards Total

Hello Team!





Missing the Shark Tank yet?


Just wanted to pass along a few details about next season... The dates and site for the NEISDA Championships have been decided. We'll be heading up to Vermont (whoo-hoo!) to the Upper Valley Aquatic Center in White River Junction, February 19-21. This is a brand new state-of-the-art facility with 10 racing lanes plus a warm-up/cool-down area. We will be returning to a co-ed championship meet format (which has some pros and some cons). Divers will be competing at either Dartmouth College or Colby-Sawyer College, both within a short drive from UVAC with great equipment and spectator seating. Also, the qualifying times have been revised slightly and I will be posting those soon.


Life at Simmons this summer has been quiet, as Maria and Lauren can attest to. But with summer camps starting this week, it is sure the get a little more interesting around here soon. This week and next there will be a couple First-year Orientations. I am looking forward to connecting with some of the class of 2013 swimmers and divers.


I hope you're all enjoying a nice summer! Don't forget to WORKOUT!


-Mindy