Need a WORKOUT for Columbus Day Weekend?

Some folks are looking for a workout to complete during Columbus Day Weekend. Athletes: We have practice on Friday, 10/5 from 2:00-5:00pm and again on Tuesday, 10/9 from 1:30-3:30pm. Spending three days out of the water, after two weeks of "getting back into it" might seem couter-productive for some of you. If you're wanting to get wet during Columbus Day weekend, below is a good workout to do at your local pool. If you're wanting to simply enjoy a few days with no committments, you're certainly entitled to that time... simply relax and enjoy time with your family and friends! If you're around on Saturday morning, you are welcome to join me at the Simmons Pool at 7am for an OPTIONAL workout...

Warm-up:
300 Swim, 200 Pull, 100 Kick
8 x 50 @ R:05 (Odd = Drill, Even = Choice)

Rev Set:
3 x
75 Build (R:15) + 50 Free 2-breaths/length (R:10) + 25 Blast

Main Set:
100 IM
4 x 50 Choice (Hard/EZ by 25)
100 Free

200 IM
4 x 50 Choice (Hard/EZ by 25)
200 Free

300 IM
4 x 50 Choice (Hard/EZ by 25)
300 Free

Kick Set:
FINS ON...
3 x
4 x 25 @ R:05
#1 = EZ Kick
#2 = Hard Kick
#3 = UW Shooter Kick
#4 = Blast Swim (Work your BREAK-OUT!)

Cool Down:
150 EZ

3700 Total Yards

Stroke Clinic

We have just begun week two of the season. We are officially "building" yards. I am proud of the team for completing a very successful stroke clinic last week. Athlete's: For your reference, here are the drills that we worked on:

FLY:
Single Arm
3-Series
8 UW Kicks/Stroke (6...4...2... etc)
Scull-Press
Surf Drill
Short-Axis Drill
Head Lead Dolphin Kick
Dolphin K on Side
Dolphin K on Back
Fly w/ Pull Buoy
Dolphin Dives

BACK:
8 Kick Switch
8/3 (8 Kicks/3 Strokes)
False Lift
Single Arm
3-Series
T-Rex
L-Drill
Recovery Exchange
One Arm Out

BREAST:
3-Second Glide
2 Kicks/Pull
Undulating Breast (2K/Pull w/ Dolphin)
Fast Hands Forward
Crossover Drill
Chicken Wing
Breast w/ Dolphin Kick
Underwater Pullouts
Head Lead Breaststroke Kick
Kick w/ Scull
Short-Axis Drill

FREE:
8 Kick Switch
8/3 (8 Kicks/3 Strokes)
Single Arm
3-Series
Shark Drill
Feather Drill
Head Position Drill
Zipper
Finger-tip Drag
Partial Catch-Up (PCU)

Simmons Alumni hit the Coaching Scene

It is such a kick, as a college coach, to see your athletes fall into coaching positions after graduation. I am so excited at the number of recent Simmons swimming alums that have secured great coaching jobs, whether full-time, part-time or volunteer positions. They are paying it forward and using their knowledge, passion and experience to influence young athletes.

Keri Ann Arsenault, class of 2009, works full-time as an Age Group coach for the Raleigh Swim Association, a reputable and growing club team in North Carolina.

Julia Herman, class of 2009, serves as the Head Coach of the Furquay-Varina High School swim team, also in NC.

Caitlin Urciuoli, class of 2010, recently accepted a head coaching job for the Northern Middlesex YMCA Barracudas in Connecticut.

Brittany Torelli, class of 2010, is now the Head Coach for the Simmons Masters Swim Team. And from what I hear, she's whipping those old fogies into shape!

Nellie Jackson, class of 2011, continues to coach with the Boston Elite Swim Team, an age group program that operates out of 21 Boston pools and provides a competitive swimming opportunity for inner-city youth.

...Just to name a few!

Mount Monadnock

A handful of the Simmons Swimmers made the trip up to Mount Monadnock in Jaffrey, NH for a pre-season hike. We couldn't have asked for a better day for the three hour trek. There was sunshine, a cool breeze and an amazing view! What a perfect opportunity for team bonding (before the season even starts)... imagine that!



A few of us were a little SORE on Monday morning! But considering we're all water creatures, we did quite well on land.