Status for the entry for the GNC Liberty Mile on Friday, July 31, 2015. If you hope to attend and if you know you are NOT going to attend, we would still appreciate a completed HOMECOMING Contract. ENTRIES are DUE, as soon as possible. Regrets are due too. Find your name, by camp, on this list.
If it is not present, please complete the paperwork and get it back to camp, URGENTLY. If you have questions, and wish to talk in person, please come with your child to swim at the Citiparks’ Northside’s Sue Murray swim pool on Monday or Wednesday, 6-7:30 pm or the Mt. Washington’s Ream swim pool on Tuesday or Thursday, 6-7:30 pm, or Friday, 5-8 pm at Thelma Lovette YMCA in the Hill District. Also, 412-298-3432 = cell phone of Coach Mark Rauterkus. Watch this page for the lastest list as per the wiki: Langley: Achante Myles, entered Dylan Dowdy, entered, 7-20-2015 (form located in folder) Nevaughn Page, entered, 7-20-2015 Andrea Palmer, entered, 7-20-2015 Lydia Harper, entered, 7-20-2015 Da’Quan Devers, entered DaJion Devers, entered Deraile Barron, entered Madison Boehm, entered Eugene R. A benefit of a routine is that its is done with the same set of exercises at every site around town.
Review: Championship Swim Training by Bill Sweetenham. LoneSwimmer / February 9, 2010. By Bill Sweetenham & John Atkinson. Sweetenham is the coach behind the Australian swimming success and the recent edition of this book has a foreword by Ian Thorpe. I bought an older edition but it’s a very good competitive swimming book. The book is in 2. Publisher of Health and Physical Activity books, articles, journals, videos, courses, and webinars.Missing. Championship Swim Training PDF by # Bill Sweetenham, John Atkinson eBook or Kindle ePUB Online free Read! Championship Swim Training PDF by # Bill Sweetenham, John Atkinson eBook or Kindle ePUB Online free. Lots of training info but not much technique Lots and lots of information if you're planning your season's training or you're coaching a.
All should be on the same page in that only the number of reps is different. The, also called, are rubber basketballs that are filled with water and weight slightly more than 10-pounds.
SDA15 =. Do new and different exercises after the routine is completed. Don’t break the routine with other exercises and variations until after the routine is fully performed.
Partner exercises with a are not included in this routine. Perhaps another routine that includes partners should be documented. To do the Routine: The number of repetitions per exercise can vary. Generally, do one set of 20 reps.
When learning the routine, feel free to do the entire set of exercises four times but only do five reps per exercise. Start in a standing position. Hold the med ball with two hands under the chin.
Squad downward. A good squat goes so low as to drop the hips below the knees.
At the bottom of the squat the upper legs are slightly below horizontal. Another way to visualize the depth of the squat is to think of a marble. If placed on the middle of the thigh (upper leg) at the bottom of the squat, it would roll back to the and not to the knee. Bend at knees so top of leg gets slightly below horizontal. Keep feet flat. Feet can be apart with the toes pointed outward a bit.
Sit on floor. Heels light or not on floor. Straight back. Twist med ball from side to side. Arms extension, slam and heels elevated are variations. See the figure exercise the face of the or watch the how-to video.
Pick up med ball from the floor and lift the ball to the waist. Take a breath. Perform a calf raise that points the toes and lifts the heel off the floor. Optionally, do a shoulder shrug with the toe raise. Optionally for varsity athletes, do straight back dead lifts in an additional set. Start with a plank in push-up position but one hand is on the ground, the other hand is in balance on the ball. One plank with X-seconds with right hand on ball then left hand on ball.
Start by standing tall with a med ball held at chest height. The ball can stay in this position throughout this exercise. Then the left foot step directly forward to 12-o’clock. The back foot (right foot) does not move. The right knee (the knee of the back foot) bends low to softly touch the floor. Then return to a standing position with both feet together.
On the next repetition, step with the same lead foot but place it forward and slightly to the right, to 1-o’clock, to perform the lunge. On the third lunge, step to 2-o’clock. Do lunges 12 times, to every hour around the clock-face with the same foot stepping out each time but in different directions.
Bend as low as possible with each lunge. It is not necessary to touch the knee to the ground in every position as in the lateral lunge positions (i.e., 3-o’clock and 9’o’clock) the knee touch to the floor is nearly impossible.
After doing 12 lunges, one in each clock position, with the right foot staying put, switch feet and do the next 12-lunges with the left foot anchored in the middle of the clock and the right foot stepping out. With one hand on the ball and the other hand on ground, do the number of repetitions, but for beginners you should try to strive at least 10 push-ups in a set Take a short break after the first set. Then switch the hands so other hand is on ball. Do a second set of push-ups. Move ball from chest to extension. Okay to toss and catch, if you can control the ball and not smash one’s face or interfere with others doing their routines.
Move ball from pockets to over-head touch and back. Standing, two hands extend ball over head. Then, bend elbows and lower ball to backwards to touch back of shoulders.
Then lift ball straight up again to the over-head-starting position. Standing, curl ball in front of body so the ball touches the front of the top of the legs (at the pockets). Then bend the elbows with the biceps so that the ball lifts and touches the front of the shoulders under the chin. Lay flat on back with ball over head.
Do a sit up and touch ball to toes. Lay flat again. Repeat for 15 times. If you can complete med ball sit-ups easily try 25 then 30 sit-ups Posted on Author Categories. The local players, with help from others from around the region, are playing in Cincinnati, Ohio.
The boys squad has two players from Texas, a player from Toledo, and a couple from Maryland too. Of course, Erie is well represented as well. Plenty of the girls players join the Pittsburgh kids from central Pennsylvania. The photo above shows the two-time victors of the tournament from July 2014. Updates to this thread are expected with tweets from Moose Water Polo. Score: 5-3, Pittsburgh up, early in the 2nd half over last year’s runner ups, Windy City. Two good teams.
Windy City got the last goal on a 5-meter shot. Earlier goals came with the man-up advantage. Heading into the 4th, leads 3-8. Goalies are the big deal this game. Both sides are being rock solid. Game 2 for the weekend ends and Tigers up, 10-5, to Windy City.
Bill Sweetenham Swim Coach
Next to the brackets. Semi final win, 18-4 over St.
Tigers to finals to play the team it faced earlier in the weekend in pool play and also in last year’s finals, Windy City. Charles, the Tiger’s Goalie, is on fire, so say the reports!
Finals: Tiger wins, 13-7 boys championship game and claims the third title in 3 years. @ WPWindyCity = Posted on Author Categories. Summer Dreamers who want to swim better and who want to have some fun, come out to the pool in the evenings.
Bring your friends, family and guardians too. Extra Evening Practices and the CLOH.org Google Calendar Five times a week, Coach Mark or staff with Swim & Water Polo, are going to local swim pools for extra practices. All are invited.
Let’s master a lifetime skill this summer and let’s play community water polo and SKWIM games all summer and all year. Check out and subsribe to the Google Calendar for dates, times, locations of these sessions. See it at CLOH.org. We want to host an All-City Sports Camp in August 2015. Mondays & Wednesdays, 6-7:30 pm, Northside, Citiparks’ Sue Murray swim pool. Tuesdays & Thursdays, 6-7:30 pm, Mt.
Washington, Citiparks’ Ream swim pool. Fridays (but not July 3rd), 5 to 8 pm, Hill District, Thelma Lovette YMCA on Centre Ave. Pool admission at Citiparks is required. However, all 15-and-under can get a FREE Citiparks Pool Pass by going to any of the Citiparks Rec Centers and signing up.
Family pool tags cost $60, on average. Sessions at the YMCA are no charge. Kids need to be signed into the facility by an adult on their first visit.
College players / Masters play water polo on Tuesdays, so watching them is an experience too. Posted on Author Categories, Posts navigation.
This item is available only while supplies last. For a PDF showing all our current closeout items with quantities available. Championship Swim Training by Bill Sweetenham and John Atkinson Whether you're a coach looking to build or supplement your program or a swimmer seeking to improve your technique and time, you'll benefit from swim coaching legend Bill Sweetenham's proven methods for improving performance in the backstroke, butterfly, breaststroke, freestyle, and individual medley. Sweetenham has spent his career developing world-class swimmers – first for Australia, then for Hong Kong, and now for Great Britain.
He engineered Australia's success at four Olympic Games and five Commonwealth Games and has coached 63 top swimmers in international competitions to 27 Olympic and World Championship medals. Now, through Championship Swim Training, he and coauthor John Atkinson, a former national team coach in Australia and current national youth coach with British Swimming, provide the detailed plans and strategies to help all swimmers maximize their swimming potential.
Beginning with Sweetenham's five golden rules for swimming that apply to all swimmers – regardless of their background – Championship Swim Training is divided into two parts. Part I, Technique Drills and Sets, deals with training zones and benchmark sets so critical to effective training and goal setting. Also included is a series of drill progressions and checklists that can be applied to each stroke and the individual medley. These progressions will help pinpoint stroke deficiencies and improve stroke technique as well as sculling, starts, turns, finishes, and kick and pull training. The checklists give swimmers and coaches tips for training and competition.
Part II, Workouts and Programs, is full of information for coaches to plan the long-term development of juniors through masters swimmers. Sample training sets are provided and can be customized to suit the level of that swimmer or squad. Part II also covers the critical tapering phase to get swimmers ready for competition and provides detailed racing strategies.
Dryland conditioning suggestions help swimmers train all year round, whether in or out of the water. And no world-class coaching book would be complete without a chapter on how to completely and objectively evaluate your training program. Championship Swim Training provides a complete roadmap for coaches and swimmers who want to follow a systematic and proven way to record-breaking times!
2003 Paperback.