Principia College Swimming & Diving

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

posted by Jenny @ 8:09 AM 0 comments

Merry Almost Christmas!

Hey guys!! Horray for it being the day before Christmas Eve! Here is my workout from yesterday (I'll have to go back and search in the lockers for my workouts from the past week or so...)

[1200] 6 x 200 (SKPDKS)
[800] 8 x 100 alternate freestyle/IM
[100] 100 easy
[500] 10 x 50 kick on 1:00
[1000] 10 x 100 freestyle (2 on 1:55, 2 on 1:50 and so on...)
[100] 100 easy
[600] 8 x 75 underwater 25, drill 25, sprint 25
[100] 100 easy
[1600] 8 x 200 pull (no paddles) on 2:55
[300] 300 cool down

Total: 6300 yards

I can't believe the break has gone by so fast! I'm a little sad it has b/c this is probably my last Christmas at home, but I also can't wait to see everyone :) Have a great break, a very Merry Christmas and don't forget to work out! Love you all!
- Rach

posted by rach @ 6:47 AM 0 comments

practice makes perfect!

Here are some more practices for those of you working out on your own. I hope the rest of you are enjoying your clubs!
Lots of love,
Jenny

Practice 1
600 swim

10 x 50 kick on 1:00
500/1100

4 x 300 swim with paddles and fins on 3:45, 4:05, 4:15, 4:20, 4:35
1200/2300

100 easy

6 x 225 100 best stroke-50third best stroke-50worst stroke- 25 second best stroke
(if you feel your strokes starting to break down, switch to drill or freestyle)
on 2:55, 3:05, 3:15, 3:25, 3:30, 3:45
1350/3750

100 easy

10 x deep water kick sets on 1:15 (15 sec. legs and hands, 10 seconds hands out, 5 sec. streamline)
do 5 deep water push ups between each kick set
250/4100

8 x race 50s (sprint down, easy back) on 1:30
400/4500

200 cool down
4700

Practice 2
500s-400IM-300snorkel-200k-100s
1500

Ladder
25 – underwater on 1:00
50 – head lead kicking on 1:20
75 – drill on 1:20, 1:30
100 – work the turns (don’t glide into the wall and really work on getting a strong push off. Don’t break the surface until after the flags and NO BREATH on the first stroke) on 1:15, 1:25, 1:35, 1:40, 1:55
125 – stroke (75 swim, 25 kick, 25 drill) 1:25, 1:35. 1:45, 1:55, 2:05
150 – build on 2:05, 2:10, 2:20, 2:30
175 – cycle burst 3 on 2:15, 2:20, 2:25, 2:30, 2:45
200 – IM on 2:45, 2:55, 3:10, 3:15, 3:25, 3:35
Take a minute rest and then go back down
1800/3300
100 easy

10 x 75 kick underwater on 1:40
750/4150

2 x (4 x 50 200 pace on 2:00 100 easy)
or 8 x 50 400 IM pace on 2:00
or 10 x 50 500 pace with 20 sec R.I.
/4550

200 cool down
/4750

posted by Jenny @ 8:34 AM 0 comments

Leslie's workouts thus far!

Wednesday: 1 hour of YOGA!

Thursday: 25 m running, 30m core strength w. physio ball (lots of stuff w. that), and 15 m of YOGA

Friday: Swam about 2800 yards, was gonna do more but they kicked me out cuz I didnt realize open swim was over. BUT i decided to do H.I set. yeah never thought id CHOSE to do that set! annnnnddd....I BOUGHT A NEW SUIT! yay its polyster so it wont wear out and i wont forget it in Atlanta! YESSSS

and hopefully tmw i can weight lift, but im relying on someone else for that cuz he has his own gym pretty much but i have to wait til he gets off work...which is never, agh IM DYING need to lift, need to lift, need to lift!!!

Hope everyone's break is going awesommmeeeeee!!!!!!!!!!

posted by Jenny @ 10:37 AM 0 comments

Hello Everybody!!

This blog thing is really fun and useful! So, I developed my underwater camera, and the pictures of Austin doing his matrix moves on the beach are really funny! I'll bring them back to school. I hope everyone's break is going well and that you're all finding some way to work out. I have to say that it's hard to motivate myself in really warm water to make it through a whole practice, and I was encouraging myself (yes...outloud) today, but it just wasn't the same as having all you guys in the pool, and I think the lady in the lane next to me thought I was on a different planet. Oh, and funny story for all you guys that know my sister (um maybe just Jenny...haha) and for side-breathing butterfliers: I told Courtney that I was breathing to the side for fly now, and she decided to try it at her masters' team. She wasn't really paying attention to where she was and ended up running her head into the lane line because she was so lopsided and then hitting a backstroker in the next lane! Haha... Ok! Happy December 14th! Love you all! Brittany

posted by Brittany @ 7:44 PM 2 comments

Chris checking in

Hey guys, I got a call from Chris and he said to tell you, "Your fat coach ran 2.5 miles Tuesday and 3.5 miles Wednesday. I also swam 5,000 yards today and will be doing 7,500 later this week." I don't know if that's exactly how he said it. I'm sure it was funnier, but I'm not cool like him! He's glad to be back in California where it's warm!
Anyway, it's great to hear that you all are getting in! I'm enjoying my break, but I miss you already! I think we should have a dinner the night before school starts at my house. When do you guys fly in?

The team checking in: Brittany's found a pool near her house and is getting in to work out in 87 degree water! (Chris she's been getting many compliments on how smooth her butterfly looks with her breathing to the side!) Leslie went suit shopping today and will be swimming and weight lifting tomorrow. The highlight of Westfield, IN news is that they just got a Chick-filet and the entire city was there for dinner tonight. Jenny Bailey is on her way to the pool right now, and Ashley and I are going to work out at the Upper School tomorrow from 9-11am for any of you in St. Louis who want to join us!

Lots of love to you all!

posted by Jenny @ 4:18 PM 0 comments

Practices

Hello friends,
I trust you are all working out and finding pools to get into! Here are a few practices that you can do if you're getting in on your own:

Monday or Thursday
500s- 400(IM/fr)- 300d - 200k - 100 underwater (1500yds)

10 x 50 kick on 1:00 (500/2000) - do all of them the same stroke, don't switch it up

4 x ( 4 x 200 ) A&C 2:40 S,K,J,J,B,M 2:50 R,L,A,T,B,J,A 3:00 L,E,M 3:15
First time through, pull with paddles.
Second time through, 60% effort.
Third time through, 80% effort - try to negative split (do the second 100 faster than your first 100)
Fourth time through, sprint with fins.
Take 30 seconds rest between sets. (3200/5200)

100 easy (5300)

20 x 50 two-turn 50s - really working the turns (fast into the wall, fast off the wall, not breathing off the first stroke, staying underwater until at least the flags) 1:00 (6300)

300 double arm backstroke/choice for cool down (6600)

Tuesday or Friday
800 choice
5 x 100 kick stroke 2:05 (don't change up strokes, stay same) (1300)

12 x 125 stroke 50 cycleburst 4 - 25 underwater stroke kick - 50 build
C(ba) S(fl/ba) Jen(fr) M&B(fr) 2:05 Aa(br) J(ba) K(ba/fl) L&R(fr) 2:15 Brit(ba),Jon(fl/fr),M(fr) 2:25
Ash,T,L,Aust,E(br) 2:35
(1500/2800)

100 easy

5 x 100 kick stroke 2:05 (do the stroke you were working on in the above set)
(3400)

12 x 125swim 1-4 second best stroke, 5-8 third best stroke, 9-12 best stroke
1:50 A,C,S 2:00 K,J,J,B,M 2:10 R,L,A, J,B, A,T 2:20 M,L,E
(1500/4900)

100 easy (5000)

8 x 50 drill on 1:10 (400/5400)

200 cool down (5600)

Wednesday
1000 choice, every fourth length stroke
8 x 75 k-d-s 1:20 (1600)

Hardest interval
3 x 100 (you should be getting under 10 seconds of rest)
100 easy
3 x 100 (same interval as first time, unless it was too slow the first time)
100 easy
3 x 100 (same interval)
100 easy
(1200/2800)

500 swim with snorkels, recover, think of technique
(3400)

12 x 50 choice from a start (25 underwater, fast turn with 5 stroke breakout off the turn - like a cycleburst)
on 2:00
(600/4000)

8 x 50 (race someone down and then swim easy back) 1:30 (400/4400)

300 cool down (4700)

posted by Jenny @ 10:43 AM 0 comments

Rollins 12-9-06

To read our meet summary, click HERE. This week's swimmers of the week are Ashley Bay and Austin Givens.

Ashley has done a phenomenal job in practice the last few weeks. She's really shown her desire to improve as a serious competitor. Ashley has a great attention to detail. Once she understands a specific concept or technique, she immediately begins to adapt that into her stroke. We've been watching the competitive drive grow within Ashley, but at the meet this weekend she really just let it shine. She asked us before she got in what her lifetime best time was, and we told her that we thought it was in the 1:20s. We said that if she wanted a lifetime, she should just go under 1:20. So, she did - taking first place in the process. We are so excited about the improvements that Ashley has been making and are so grateful for the attitude she brings to practice every day!

Austin amazes us every day. He has become such a natural swimmer and such a natural part of this team that we often forget this is his first year ever of competitive swimming. It has been a blessing for us to have Austin with us this season. He's kind, generous, hard-working, and sincere. This was his first swim camp and his first time ever swimming so many yards continuously, but he didn't let that stop him. He refused to give up and he never stopped giving 100 percent effort. He's always asking what he can do better. This week, he started to really apply some of the turn and technique work we've been doing and he swam his way to a season best in his 50 freestyle and dropped two seconds off of his season best in the 100 breaststroke. We are so excited about the progress Austin has already made this season and can't wait to see it continue!

posted by Jenny @ 10:40 AM 0 comments

Team shots on the beach

posted by Jenny @ 9:42 AM 2 comments

Swimmers of the week 12-2-06

To read our meet summary, click HERE!

This week we have two swimmers of the week: Rachel Fronzak and Melissa Snyder.
Rachel showed great leadership this week in practice and was consistently the first one in the pool. She was always ready for the next set and never let herself feel discouraged or drained. Rachel's great desire to improve, shown through her attention to detail, paid off this weekend in three lifetime best swims. Friday she dropped ten seconds in the 1000 free from her previous lifetime best, and Saturday she knocked off another two seconds! She also swam a lifetime in the 200 freestyle Friday. She's looking stronger than ever and is really learning what it means to be a leader. We're so grateful for the dedication Rachel has shown this season.

Melissa also had a great week of practice. She really started to push herself this week harder than we've ever seen her work before. Melissa does a great job of not being intimidated by sets in practice and always finds the capability to press on. As she learns to apply this skill to her races, Melissa will find even further success. Confronted with a challenge Friday morning, Melissa was able to take control of the situation and not only finish the morning practice, but to race the 1000 freestyle (with a 17 second time drop) and the 100 fly in the meet that afternoon. She brings logic, humor, and underlying strength to this team and we're so grateful for her!

posted by Jenny @ 5:41 PM 0 comments

Our Orlando weekend

With one week of two-a-day training under our belt, we headed to Tampa and Lakeland for competition. Definitely overpowered by the University of Tampa, the team found inspiration in watching a division 2 school at work. Saturday's meet was a bit more laid back. In the double dual, Prin took 3 first places and had a significant number of time drops. Then, we headed to Jeff Ball's uncle's house for a relaxing dinner. It's easy to see where Jeff's politeness comes from; his family defines what it means to be gracious and kind. After our lovely evening, we headed off to homestays in the Orlando area where eleven families hosted us overnight. The swimmers loved spending time with their families and even began calling their host parents mom and dad! After church at Winter Park/Orlando, we drove to New Smirna Beach for some body surfing and sand castle building! The day concluded at the Central Florida Principia Christmas sing where we were treated to dinner and dessert. Two hours later, we were back "home" at our hotel in Clearwater! It was a fabulous weekend and made us all feel very loved. Thanks so much to our host families and the Orlando area C.S. community for your hospitality and support! We'll see you Saturday at 1:00pm for our Rollins College dual!

posted by Jenny @ 9:39 AM 0 comments