Principia College Swimming & Diving

Way to go STL!

Hey guys,
I just want you all to know how hard the St. Louis group worked this week. They did an AWESOME job! I can't wait to get you all in the same pool and see how much improvment and growth you've accomplished. If we were choosing swimmer of the week, I know that this week would have to be Ben. Wait until you see him. His stroke has finally clicked and now it's just fun to watch him do all the sets. He is amazing! You'll know what I mean when you see it. Also, Ashley did a great job working on her breast stroke kick. Molly and Jamie have been working hard on body rotation. Joy's butterfly in our first set of lactates today was gorgeous and Trey's last set of breast stroke was definitely on. Lindsey has been doing really well at lengthening her stroke - perhaps flip turns are for next week:).
I'm so excited to get going with practices on Monday! I miss and love you all! Here's the practice we did in STL this morning.

Dec. 3

800 choice (every 4th length streamline kick)

4 x 50 stroke kick w/o a board

12 x 50 build (stroke)
(4 x :55, :50, :45 or 1:05, 1:00, :55)

100 easy

6 x 125 lactates on 4:00 (all-out sprints from the blocks)
75 easy between each one
These were theoretically on 4:00 but with two heats, they ended up being on 8 minutes, so lots of rest!

300 pull

8 x 75 w/fins 25kick on right side - 25 kick left side - 25 swim

300 cool down

So about 5000 yards this morning. After a round of stretching, of course!

Have a great weekend! And Stephanie, thanks for posting. Welcome to the blog!
- Jenny

posted by Jenny @ 12:31 PM