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!
Wednesday, September 16, 2009
Monday, September 14, 2009
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
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
Tuesday, September 8, 2009
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
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
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
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
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
Friday, September 4, 2009
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!)
8:30pm on Tuesday, September 8th
in the Lower Lobby of the Sports Center.
(previously scheduled for 8pm... thanks for accommodating!)
Wednesday, September 2, 2009
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
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.
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!
* 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!
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