Wed, Feb 10 2010 12:20
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We have done a good job over the last month. We have seen an increase in our work load. Our send-offs have been continuing to drop and we are starting to swim with good habbits. I would like to take a second and give kudos to Alyssa White, Courtney Cheng, Megan Reeves-Bacigalupi, and Hunter Cosgrove, and Carissa Hopper with there all there hard work and their positive attitude they bring to all practices. Way to go guys keep up the good work.
Eating
Wed, Jan 6 2010 10:37
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| Eat Early and Often to Recover Well Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. When it comes to optimal nutrition, timing really is everything. In general, following these guidelines for incorporating carbohydrate, protein and fat into your day:
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Senior Development
Age: 12 & older
Practices: 4 per week
Duration: 90 minutes including 90 in water (45 minute dry land optional)
Dry land: Core based exercises & stretching
Attendance: no requirement but 3-4 sessions suggested each week for maximum progress
Meets: no requirement but 3 short course/2 long course suggested
Goals: Senior developmental group for older swimmers looking to prepare/maintain readiness for transition to Senior Prep as well as high school swimming, triathlons and general fitness.
Minimum Requirements: Completion of a 200 individual medley (50 yards of butterfly, backstroke, breaststroke and freestyle); 300 freestyle (continuous non-stop 12 lengths of the pool with side breathing and flip turns)
Age: 12 & older
Practices: 4 per week
Duration: 90 minutes including 90 in water (45 minute dry land optional)
Dry land: Core based exercises & stretching
Attendance: no requirement but 3-4 sessions suggested each week for maximum progress
Meets: no requirement but 3 short course/2 long course suggested
Goals: Senior developmental group for older swimmers looking to prepare/maintain readiness for transition to Senior Prep as well as high school swimming, triathlons and general fitness.
Minimum Requirements: Completion of a 200 individual medley (50 yards of butterfly, backstroke, breaststroke and freestyle); 300 freestyle (continuous non-stop 12 lengths of the pool with side breathing and flip turns)
Senior Prep
Age: 13 & older
Practices: 6 per week
Duration: 135 minutes including 90 in water/45 dry land
Dryland: development of core based exercises & stretching, resistance and explosive training
Attendance: 4.2 practices or more each week suggested depending upon goals
Meets: 3 short course (October to March) & 2 long course meets (April to August) suggested
Goals: Develop the requisite skills and focus to train and perform at higher levels; PNS Championship standards; transition to Senior 1
Minimum Requirements: a legal 100 individual of all competitive strokes; 400 IM; 500/400 freestyle; 10x 100 freestyle @ 1:40; 8x 50 kick @ 1:10
Age: 13 & older
Practices: 6 per week
Duration: 135 minutes including 90 in water/45 dry land
Dryland: development of core based exercises & stretching, resistance and explosive training
Attendance: 4.2 practices or more each week suggested depending upon goals
Meets: 3 short course (October to March) & 2 long course meets (April to August) suggested
Goals: Develop the requisite skills and focus to train and perform at higher levels; PNS Championship standards; transition to Senior 1
Minimum Requirements: a legal 100 individual of all competitive strokes; 400 IM; 500/400 freestyle; 10x 100 freestyle @ 1:40; 8x 50 kick @ 1:10
Summer Schedule 2010