Tuesday, June 19, 2007


45 seconds on 45 seconds off
(You do the exercise for 45 seconds and then you rest for 45 seconds)

1. Static hold (FRONT)
These are sometimes called pillars. Start out on your stomach. Push your body off the ground – you should be balancing on your forearms/elbows and the balls of your feet/toes. Try to keep your hips in a straight line with your back and legs. Hold this position for 30 seconds, then for the last 15 seconds, alternate lifting right arm/left leg and left arm/right leg.

2. Static hold (SIDES) – both left and right
Start out laying on your side. With your hand pointed out in front of you and your elbow under your shoulder, bring your hips off the ground and balance on your elbow and feet. Again, try to keep your body in a straight line.

3. Pike ups (V–sits)
Start out on your back with your arms over your head. Reach your arms to your toes, while balancing on your tailbone. Go back down and then come back up to the v-sit position. Repeat until 45 seconds is over.

4. Reverse sit ups – Laying on your back, bring your legs up and point your toes to the celing. Then lift, trying to bring your tailbone off of the ground. Repeat these lifts.

5. Lower backs – laying on your stomach, lift your legs and hips off the ground using your lower back.

6. Upper backs – still laying on your stomach, this time lift your upper body off of the ground using your upper back muscles. Try to get your belly button off the ground.

7. Good mornings – doing upper backs and lower backs at the same time, so you balance on your belly button. (It looks kind of like a flopping fish☺ )

8. Push ups – a lot of swimming comes from the upper body, so the more of these you can do, the better. Strong arms and shoulders are key.

9. Superman – laying on your stomach, you arch your back and balance on your navel. Hold that position for 45 seconds – like you’re flying.

10. Squat jumps – simulating a start, you squat down and touch the ground, then explode upward with a jump and with your arms streamlined like you would enter the water.

11. Leg lifts with med ball – Laying on your back. If you have a med ball or something that you could use as a weight, hold it between your ankles and lift your legs together as high as you can and then lower them – don’t touch the ground in between. Then lift again.

12. Crunches – you can do these with your feet up off the ground or not…

13. Side to side with med ball – sitting up, you balance on your tailbone with your feet off the ground and your back straight. If you have a med ball, hold it with both hands, turn and touch it to the floor on one side, then switch to the other side. If you don’t have a med ball, just reach your hands from side to side while you balance on your tailbone.

14. Tuck ups – this simulates pushing off the wall from a flip turn. You lay on your back with your hands at your sides or tucked under by your tailbone. Then, you scrunch your legs up, bringing your knees to your chest. Then, extend them all the way out with flexed feet – like you were pushing off the wall. Repeat.

15. Lunges – alternate legs, making sure to step so that your knee is directly over your ankle.

16. Stretching – cool down with stretching. Legs, arm circles, butterfly, etc.

some summer fun!

Practice 1 – 3,100 yards
500 swim
10 x 2-turn 50s (from the center)
10 x 50 stroke kick on :55 – not all freestyle!
5 x 200 IM/free by 25 3:05 (On the free legs, do a powerful, fast flip turn without the wall every five strokes, then keep going the same way you were before)
100 easy
6 deep water kick sets (30 sec both, 15 sec no hands, 10 sec streamlined) 35 sec. rest
200 cool down

Practice 2 - 3,175 yards
600 swim – every 4th length drill
10 x 50 kick on :55
15 x 125 (50 free – 50 best besides free – 25 free) no stopping between sets of 5
5 x 125 on 1:50
5 x 125 on 1:45
5 x 125 on 1:40
200 cool down

Practice 3 – 5,400 yards
10 x 100 choice on 1:40

10 x deep water kick sets (30 sec both, 15 sec no hands, 10 sec streamlined, 10 x wall push ups – alternate front one time, back the next) 20 sec. rest

2 x ( 300 free at 60% on 4:05/4:00
2 x 150 bbf on 2:30/2:25 (50 swim, 50 drill, 50 swim)
4 x 75 (25 bbf - 25 free - 25 bbf) on 1:15/1:10
12 x 25 drill choice on :40
25 pike ups and then start the set again, five seconds faster, except the drills)
100 easy

8 x 75 stroke kick (25 easy, 25 sprint, 25 easy) 1:20

Do these continuously between sets of 50 – no break between
5 x 50 free on :50
4 x 50 free on :45
3 x 50 free on :40

200 cool down

Saturday, February 03, 2007

SLIAC Invitational 2/3/07

This week's swimmers of the week are Eliza Reed and Molly Flavin. Both of these senior women were recognized today at the SLIAC meet for their contributions to Principia College swimming these past four years.

Eliza had a fabulous week of practice this week. She really seemed more focused and determined than we've ever seen her before. She was constantly asking questions about how to be better and her breaststroke transformed into an entirely new stroke. We're very excited to see her in action at Liberal Arts. In addition to that, Eliza's attitude is always team oriented. She's always willing to help out in any way neccessary - even if that means swimming the 100 backstroke. Her joy and support have been appreciated by both teammates and coaches alike.

Molly had a wonderful meet. She swam season bests or lifetimes in every event of the day. In warm up this morning, Molly wasn't quite herself. But, she quickly broke through the barrior and didn't look back. Molly has always cared for the team and has always found her place on the team through cheering others on toward victory. It was beautiful to watch her realize today that she could have victory for herself, as well. Fabulous swimming, Molly!

Saturday, January 27, 2007

Eureka College Sprint Meet 1/27/07

This week's swimmers of the week are Stephanie Morgan and Chris Amber. Both Chris and Stephanie were members of the victorious 200 medley and 200 freestyle relays today.

Stephanie is one of the hardest workers on this team. She continuously pushes herself in practice and never gives up on the details of turns, starts, or stroke technique until she has it just right. Stephanie always places well and we consistently expect great things from her in the water, however she's had a bit of a rough season so far - in that she hasn't dropped exorbitant amounts of time every week. Despite what she may have believed before today, we knew that she had been steadily improving. Today we saw the fruits of her labor. Steph took first in the 50 butterfly in a 30.09, and then she took first again in the100 yard butterfly. The only member of the team to take first in all four of her events today, Stephanie surely felt the benefit of all her hard work. But more important than her value as a swimmer, Stephanie's genuine love for swimming, her teammates, and Christian Science serve as daily reminders of what we're about here at Principia. Stephanie helps set the playful, supportive, and caring atmosphere that characterizes this team, and for all of her contributions, we are extremely grateful.

Chris has continued to be one of the largest blessings of the season. Although he felt rather burnt out on swimming at the beginning of the season, he has always been willing to swim whatever the team needed. In the fall, he patiently worked as swimmer and coach while we worked out what his role for the season would be. In Florida, he served as the eighth man on our roster, so our men could fill out both relays. And this winter, although in the midst of balancing lots of class work and extracurricular activities, Chris has made time in his day to spend three hours a night with us practicing at the sauna that is Lewis and Clark :). His experience and knowledge of the swimming world have really helped this team and although he probably doesn't believe us when we tell him, this team wouldn't be complete without him. Today, in addition to his role on both first place relays, Chris won the 50 breaststroke and came in second in the 50 free - not bad for a guy who doesn't practice! We can't begin to say how grateful we have been for the humility, humor, and depth of thought Chris brings to the pool deck every day.

Saturday, January 20, 2007

1/19/07-1/20/07 Washington University Invite

This week's swimmers of the week are Jenny Bailey and Kenji Yoshinobu.

Jenny was the only Panther to finish in the top 8 for all three individual events. She was also the Panther's top finisher when she took third in both the 50 free and 100 free! Jenny swam to a new season best in the 100 free, which moves her up to the number four spot on the Top Ten. She also swam courageously in the 200 IM, where she finished seventh in a season best 2:24.59. Jenny has really started to come into her own in the sprint freestyle events in the last few weeks. Now more attuned to her starts and turns than ever, Bailey's attention to detail has really been paying off.

Kenji did an absolutely fabulous job this weekend. He was the only Panther to swim season best times in all three individual events. His freestyle is getting really fast and he has the fastest flip turns on the team. Kenji is constantly blowing us away with his speed in relays. He dove in for his leg of the 800 freestyle relay yesterday and lost his goggles, but that didn't slow him down at all. Then, today in his individual 200 freestyle, Kenji set out to go under two minutes and touched at a 1:58.79. Then, to end the meet, Kenji battled the swimmer in the lane next to him for a 53.52 split. It's so fun to watch Kenji swim and to have him on the team. With his humor and his speed, he's always keeping us on our toes!

Tuesday, January 16, 2007

University of Chicago 1/12/07-1/13/07

This week's swimmers of the week are Leslie Worley and Trey Dutton!

Leslie finally had the lifetime best swims we were waiting for. She's starting to get excited about distance freestyle again and it shows. Last weekend, she came from behind to win the 500 free and also dropped 12 seconds from her previous lifetime best. The next day, she went on to drop two seconds from her previous lifetime best in the 200 free, as well. She really shone this weekend as a competitor and as a person. She was happy, encouraging, hopeful, and determined. Way to go, Leslie!

Trey started making his comeback last weekend and it just continued this weekend. He swam season bests in his 100 and 200 breaststrokes and equalled his lifetime best swim down to the hundredth in the 50 free. Trey is so coachable and dedicated to this program. He really cares about those around him. This weekend, he got out of his comfort zone and spent the break entertaining his teammates. Although working through a challenge while swimming the last relay, Trey never gave less than his all. He never asked to be taken out of it, he simply dove in and swam. Most would say that the best leaders lead by example, and that's just what Trey is always doing.

Saturday, January 06, 2007

Monmouth 1-6-07

To read our meet summary, click HERE. This week's swimmer of the week is Jon Boudreaux. Jon swam three season bests this week and broke the 1:00 for the first time ever in his 100 freestyle. These are great accomplishments, but are nothing compared to the victories Jon has every day in practice. With our commuting back and forth to practice in Alton, Jon has been fabulous at staying up-beat. He even announced that the pool we're practicing at is his new favorite pool. He's really been putting thought into every bit of technique instruction we offer and he's getting so much faster. We are so glad that Jon decided to join us after the football season ended and are so grateful for the depth of thought he brings to the team! Thanks for all your hard work, Jon!

Monday, December 25, 2006

Merry Christmas to all of you! See you soon!!!
- Coach