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
Tuesday, October 4, 2011
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)
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)
Thursday, September 29, 2011
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!
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.
A few of us were a little SORE on Monday morning! But considering we're all water creatures, we did quite well on land.
Tuesday, November 16, 2010
Blue & Gold Meet
We had a spirited, lively match-up between the Simmons BLUE team and the Simmons GOLD team on Saturday, October 23rd. The Gold Team won the intrasquad meet by a mere two points: 314.5 to 312.5. The teams were evenly matched and battled to the bitter end! Victories went to the following people:
200 Medley Relay: GOLD
50 Free: Amy, Blue
Team Cheer: BLUE
50 Back: Virginia, Gold
50 Short-Axis: Hannah, Blue
Underwater Swim: Nellie, Blue
50 Breast: Jordan, Gold
2008 Beijing Men's 400 Free Relay Celebration Impersonation: BLUE
1-Meter Diving: Amanda, Gold
50 Fly: Nellie, Blue
Swim for Distance: Virginia, Gold
Swim for Distance COUNTER Performance: BLUE
50 IM Relay: GOLD
Ugly Suit Competition: Amy, Blue
100 Choice: Virginia, Gold
3-Meter Diving: Amanda, Gold
50 "The Eagle": Molly, Gold
Push-up Competition: Nellie, Blue
50 Fin Swim: Elizabeth, Gold
UGLY SWIM SUIT COMPETITION... You be the judge!
200 Medley Relay: GOLD
50 Free: Amy, Blue
Team Cheer: BLUE
50 Back: Virginia, Gold
50 Short-Axis: Hannah, Blue
Underwater Swim: Nellie, Blue
50 Breast: Jordan, Gold
2008 Beijing Men's 400 Free Relay Celebration Impersonation: BLUE
1-Meter Diving: Amanda, Gold
50 Fly: Nellie, Blue
Swim for Distance: Virginia, Gold
Swim for Distance COUNTER Performance: BLUE
50 IM Relay: GOLD
Ugly Suit Competition: Amy, Blue
100 Choice: Virginia, Gold
3-Meter Diving: Amanda, Gold
50 "The Eagle": Molly, Gold
Push-up Competition: Nellie, Blue
50 Fin Swim: Elizabeth, Gold
UGLY SWIM SUIT COMPETITION... You be the judge!
Wednesday, November 3, 2010
October Swim Fest
The Simmons College Sharks hosted the third annual October Swim Fest, a masters mini-meet on Saturday, October 16th. The event was a huge success. We had over 50 swimmers for New Hampshire, Massachusetts and Maine. The fundraiser brought in close to a thousand dollars for the Sharks, and made for a very fun and exciting morning.
One of the meet's highlights was undoubtedly the "world debut" of a new stroke, invented by masters swimmer, B. Pollard of Maine... "The Eagle." Known to most swimmers as "double-arm backstroke" - although, the Eagle himself used much more undulation and turnover than I've ever witnessed!
Because the event was a sanctioned Short Course Meters meet (consistent with the fall season for Masters), we moved the bulkhead and the Simmons varsity program was able to get in a few METERS workouts for additional conditioning! Bonus.
Here are the Simmons women (schmoozing with the Masters swimmers)!
One of the meet's highlights was undoubtedly the "world debut" of a new stroke, invented by masters swimmer, B. Pollard of Maine... "The Eagle." Known to most swimmers as "double-arm backstroke" - although, the Eagle himself used much more undulation and turnover than I've ever witnessed!
Because the event was a sanctioned Short Course Meters meet (consistent with the fall season for Masters), we moved the bulkhead and the Simmons varsity program was able to get in a few METERS workouts for additional conditioning! Bonus.
Here are the Simmons women (schmoozing with the Masters swimmers)!
Monday, September 20, 2010
New Toys!
During the summer, I was approached by our Athletic Director to see if the Simmons Swimming and Diving team had any wish-list items for the upcoming season. In my entire coaching career, I've never been (seriously) asked this question! I quickly responded with a few big ticket items... and guess what? Simmons pulled through!
We now have three new Vasa Trainers to use during dryland and for supplemental workouts. Flyers and distance swimmers are going to become very intimate with the Vasa... but not to worry, everyone else will be able to reap the benefits as well!
In addition to the new swim benches, we also purchased an underwater video camera with a viewing screen and DVD set-up. I was able to take it for a test drive during the Sharks Swim Camp and learned that it is simple to use and will be an invaluable tool for our training. I hope to use the camera several times this season with the Simmons varsity athletes, but also cease some fundraising opportunities by hosting video clinics for age group or masters swimmers in the community.
We purchased four new touchpads and modules as well. I anticipate a season of flawless timing as we continue to keep our facility state-of-the-art!
We now have three new Vasa Trainers to use during dryland and for supplemental workouts. Flyers and distance swimmers are going to become very intimate with the Vasa... but not to worry, everyone else will be able to reap the benefits as well!
In addition to the new swim benches, we also purchased an underwater video camera with a viewing screen and DVD set-up. I was able to take it for a test drive during the Sharks Swim Camp and learned that it is simple to use and will be an invaluable tool for our training. I hope to use the camera several times this season with the Simmons varsity athletes, but also cease some fundraising opportunities by hosting video clinics for age group or masters swimmers in the community.
We purchased four new touchpads and modules as well. I anticipate a season of flawless timing as we continue to keep our facility state-of-the-art!
Subscribe to:
Posts (Atom)
