Athlete Info
Qualifying Times:
Check the Potomac
Valley Swimming web site for qualifying times.
Meet Info:
Check the Meets page for Meet
Announcements, Meet Entry Reports, and Results.
Athletes interested in collegiate swimming will find the following links helpful:
www.ncaa.org
This site has plenty of resources for swimming in college in the United States. Check out swimming results for schools that interest you.
www.ncaa.org/cbsa
Here you will find answers to questions on recruiting, college visits, academic eligibility and financial aid.
http://www.ncaaclearinghouse.net
The NCAA Clearinghouse is a central database of all high school juniors and seniors interested in participating in varsity collegiate sports. College coaches and administrators use the clearinghouse to establish eligibility for potential recruits. YOU MUST CHECK THIS OUT IF YOU INTEND ON COMPETING AT THE COLLEGIATE LEVEL.
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Olympic Trials television schedule!!!
U.S. Olympic Team Trials, Swimming Sunday, June 29 8:00-9:00 pm ET NBC
U.S. Olympic Team Trials, Swimming Monday, June 30 8:00-9:00 pm ET NBC
U.S. Olympic Team Trials, Swimming Tuesday, July 1 8:00-9:00 pm ET NBC
U.S. Olympic Team Trials, Swimming Wednesday, July 2 8:00-9:00 pm ET NBC
U.S. Olympic Team Trials, Swimming Thursday, July 3 8:00-9:00 pm ET NBC
U.S. Olympic Team Trials, Swimming Friday, July 4 8:00-9:00 pm ET NBC
U.S. Olympic Team Trials, Swimming Saturday, July 5 8:00 -9:00 pm ET NBC
U.S. Olympic Team Trials, Swimming Sunday, July 6 8:00 -9:00 pm ET NBC
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Tyson's Senior/Senior Prep Equipment List:
Bring any paddles/pull buoys you have - the club has some to borrow.
Athletic shorts/shirts/shoes
Audrey Moore Equipment List:
Hand Paddles (curved), Buoys, Daily Planner
Dan's Groups Equipment List:
Paddles, Bouy, Ankle locks, fins
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Spring Break Workouts
Workout #1
warm up:15 minute mix -- 200 Chest press
SET I. 10 x 100 (1:40/ 1:50)
25 -- scull kick, head up
50 -- right/left free
25 -- fly kick on back
------------------
SET II.
400 free. Breathing right side/left side
20 x 25 on (:35)
1) Under water
2) Fly kick on back - streamline
3) Choice drill
4) Scull kick - fast!
------------
SET #3
4 x 50 Pace free
8 x 25 (:25/:30)
(flop to corners, kick to your press)
odd -- Breast pull Fly kick
even -- half fly/ half breast
2 x 100 (1:20/1:30/1:40)
25 fly, 50 free, 25 breast
-------------------
SET 4
. 4 x 300 (4:00/4:20/4:40)
75 free (match) -- 25 DPS breast (distance per stroke)
300 EZ warmdown
Zone swimmers DO NOT do dryland. Stretch...Full body
DRYLAND: Repeat circuit 5x
1. 30 crunches
2. 20 pinches (arms by side, thumbs down)
3. 20 squats
4. 20 obliques (20 each side)
5. 20 calf raises
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Workout #2
warm up: 600 free -- 400 IM (50 drill, 50 kick) -- 200 Chest press/handlead
SET I. 16 x 50 (:55/1:00)
1-4 -- fly/bk -- (half right - half left fly/10 kick switch back)
5-8 -- bk/br -- (HesitationBk/2 kick 1 pull Br)
9-12 -- br/fr -- (5 count Br/Sharkfin)
13-16 -- fr -- (3-3-6) (3 right -3 left-6 full stroke)
(All slow, relaxed, perfect)
-----------------------
SET II. 12 x 150 (2:30/2:50)
1. 75 fly/bk/br -- 75 fr
2. 25 fr -- 75 fly/bk/br -- 50 fr
3. 50 fr -- 75 fly/bk/br -- 25 fr
4. 75 fr -- 75 fly/bk/br
(:05 sec break before and after each 75 fl/bk/br)
Race 75 IM, relax, long, powerful free
------------------------
SET III. 1 x 500 (perfect, relaxed)
50 catch up -- 50 3-3-6 (3 right, 3 left, 6 full stroke)
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SET IV. 24 x 25 1-12 (:25/:30) 13-24 (:20/:25)
1 fly - 3 free
1 bk - 3 free
1 br - 3 free
repeat
200 EZ
TOTAL [5100 yds]
DRYLAND: Repeat circuit 3x
1. 50 crunches
2. 15 pinches (arms by side)
3. Calf jumps (slowly)
4. 30 squats
5. Planks (3x :30 sec w/:30 sec rest between)
6. 20 pinches (arms in front -- thumbs up)
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Workout #3
warm up: (200 Catch Up/200 IM drill-kick/200 chestpress-handlead) 2x
SET I. 20 x 25 Free (:25/:30)
(perfect, long, gliding)
-------------------------------
SET II. 21 x 100 Free
1-7 -- 1:15/1:20/1:25/1:30
8-14 -- 1:10/1:15/1:20/1:25
15-21 -- 1:05/1:10/1:15/1:20
-------------------------
SET III. Repeat following set twice
6 x 25 back kick (:30/:35)
4 x 75 50 back -- 25 free (1:10/1:20)
6 x 25 fist free (:20/:25)
---------------------
SET IV. 20 x 25 (:35)
odd -- Under water breast
even -- Under water fly kick on back to middle -- breakout finish Backstroke
(work the underwater work and use the rest to kick butt!!!)
200 EZ
TOTAL [5700yds)
DRYLAND: Repeat circuit 3x
1. 30 crunches
2. 20 pinches (arms by side, thumbs down)
3. 20 squats
4. 20 obliques (20 each side)
5. 20 calf raises
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