The Stowe Swimmers are enjoying a well deserved mid-season break and will be back in the water on Tuesday, 1/3/2012.
This week in practice we celebrated the holidays with our Water Games practice on 12/21 & 12 Days of Christmas workout on 12/22. Our week goal was finishing with 110% not just 100%! The swimmers did this in every workout all week long! The Juniors started the week working on their Individual Medley order, practicing all the strokes, and the Seniors continued to work on their interval training on Tuesday.
On Water Games day we took the lane lines out and swam in a circle, creating a giant whirlpool, then practiced some water ballet with sculling and more circle jogging! The juniors were able to play their own game of Sharks & Minnows, very fun! Than the Seniors played Water Basketball, a variation of water polo for 30 minutes, followed by a few very intense rounds of Sharks & Minnows in which Seychelle, Emily, & Megan G. swam 25 meters underwater more times than I can count! The kids eventually got frustrated and pulled them up to the top! That's some serious oxygen deprivation training, way to strengthen those lungs.
Thursday's workout was great fun! In the water was a small group who accomplished the 12 days of Christmas:
Yvain Hoekstra, Taylor Marshal-Carney, Megan Thomas, Gunner Simons, Megan Gresham, Seychelle Duckworth and guest appearance alumni Clare Miller, along with guest coach 10 year old Tanis Hoekstra, so coach Cara could join in and swim along side!
The workout went like this (or sing it!)
On the 12th day of Christams my swim coach gave to me.....
12 x 50 or 12 x 75 drill/swim warm up
11 bubble bobs
10 x 25 IM order or 10 x 50 choice on :60
9 x vertical leap, try and touch the flags
8 x push ups
7 x 50 or 100 hold 80% effort interval Free
6 x 25 with flippers, underwater streamline as far as you can!
5 x 50 kick w/ flippers & board
4 x 24 dolphin dives
3 x 100 all out fast for time, :60 rest
2 x 50 or 100 coo down swim
1 x Christmas Carol
We chose Rudolph the Red Nose Reindeer and sang it in the middle of the pool!
Friday, December 23, 2011
Friday, December 16, 2011
Continuous Swim Day - 500 & 1500 resutls
We can all be Distance Swimmers!
This is our week 9 goal and swimmers proved it to be true with great performances on Continuous Swim Day, Wednesday, 12/14. The Juniors attempt a times 500 and the Senior Swimmers attempt a timed 1500 (1 mile!). The results are amazing, and they all left practice feeling so proud of themselves. For many swimmers this was first time event, and for others it was an opportunity to show how they have improved from last year, and that they did! Way to go everyone, I look forward to this practice every year and the swimmers never disappoint.
Juniors: name - distance - (times are in minutes:seconds.tenths) (age)
Anna Alberghini 500 16:55.02 (7)
Amelia Booth 500 15:38.59 (7)
Mack Bowen 500 18:07.02 (8)
Oliver Branch 500 28:40.55 (6)
Sophie Burkhouse 500 17:06.36 (7)
Alex Fuss 500 16:50.68 (7)
Eva Hynes 500 17:02.62 (8)
Ludwig Kumpf 500 22:41.01 (7)
Anthony Marron 500 14:02.06 (7)
Jacob McCormack 350 31:52 (6)
Emma McIntosh 500 23:03.17 (6)
Emaline Ovellette 500 29:03.17 (6)
Lynn Russell 500 14:35.49 (8)
Cole Sautter 500 20:13.48 (8)
Seniors: name - distance - (times are in minutes:seconds.tenths) (age)
Emily Ames 1500 42:45 (7)
Miles Ames 1500 34:09.18 (11)
Oliver Ames 1500 25:47.91 (17)
Seychelle Duckworth 1500 24:30.66 (14)
Grace Dupuis 1500 51:01(9)
Alexis Faith 1500 25:54.78 (12)
Zach Fuss 1500 32:50.56 (10)
Madison Gadomski 1500 32:26.27 (10)
Megan Gresham 1500 20:50.75 (13)
Emily Haskins 1500 20:58.19 (16)
Tanis Hoekstra 1500 41:34 (10)
Yvain Hoekstra 1500 34:04.60 (11)
Taylor Marshal-Carney 1500 40:55 (11)
Will McIntosh 1500 33:19.93 (9)
Chapman Roper 1500 36:20.26 (11)
Gunnar Simons 1500 51:01 (11)
Isabelle Strong 1500 25:53.47 (14)
Cassie Wisdom 1500 25:53.37 (12)
This is our week 9 goal and swimmers proved it to be true with great performances on Continuous Swim Day, Wednesday, 12/14. The Juniors attempt a times 500 and the Senior Swimmers attempt a timed 1500 (1 mile!). The results are amazing, and they all left practice feeling so proud of themselves. For many swimmers this was first time event, and for others it was an opportunity to show how they have improved from last year, and that they did! Way to go everyone, I look forward to this practice every year and the swimmers never disappoint.
Juniors: name - distance - (times are in minutes:seconds.tenths) (age)
Anna Alberghini 500 16:55.02 (7)
Amelia Booth 500 15:38.59 (7)
Mack Bowen 500 18:07.02 (8)
Oliver Branch 500 28:40.55 (6)
Sophie Burkhouse 500 17:06.36 (7)
Alex Fuss 500 16:50.68 (7)
Eva Hynes 500 17:02.62 (8)
Ludwig Kumpf 500 22:41.01 (7)
Anthony Marron 500 14:02.06 (7)
Jacob McCormack 350 31:52 (6)
Emma McIntosh 500 23:03.17 (6)
Emaline Ovellette 500 29:03.17 (6)
Lynn Russell 500 14:35.49 (8)
Cole Sautter 500 20:13.48 (8)
Seniors: name - distance - (times are in minutes:seconds.tenths) (age)
Emily Ames 1500 42:45 (7)
Miles Ames 1500 34:09.18 (11)
Oliver Ames 1500 25:47.91 (17)
Seychelle Duckworth 1500 24:30.66 (14)
Grace Dupuis 1500 51:01(9)
Alexis Faith 1500 25:54.78 (12)
Zach Fuss 1500 32:50.56 (10)
Madison Gadomski 1500 32:26.27 (10)
Megan Gresham 1500 20:50.75 (13)
Emily Haskins 1500 20:58.19 (16)
Tanis Hoekstra 1500 41:34 (10)
Yvain Hoekstra 1500 34:04.60 (11)
Taylor Marshal-Carney 1500 40:55 (11)
Will McIntosh 1500 33:19.93 (9)
Chapman Roper 1500 36:20.26 (11)
Gunnar Simons 1500 51:01 (11)
Isabelle Strong 1500 25:53.47 (14)
Cassie Wisdom 1500 25:53.37 (12)
Busy December: 2 meets & Game Day
December is proving to be a busy time in the pool for the Stowe Swimmers, and also a very fun time to be a Stowe Swimmer!!!
MEET:
December 4th - 8 swimmers traveled to St. Johnsbury Academy to compete in the St. Johnsbury Swim Club, Team Specialty Meet. Personal bests and qualifying times were the coaches high lights, however the swimmers had a different favorite at this meet. A mid session Melee for both sessions truly touched on the meaning of swimming - FUN! Bouncy balls were thrown in the pool, 3 with stars on them, one the go all the swimmers jumped in from anywhere on the pool deck and collected as many as possible. Star bouncy balls one a prize, and our own Heidi Brynn came up big with a free concession stand coupon! This was also a first Winter season meet for Taylor Marshall-Carney, Lynn Russell, & Megan Thomas - Way to Go!
Meet Results
PRACTICE:
December 5th - Game Day! Practices such as this one highlight the benefits of being on a team! We split the age groups up so each lane had a combination of ages and abilities. Swimmers select tasks from their lane bag and swim for points! Winning team (most points) was first to go off the diving board at the end of practice! Cannon Ball champions for the day were Mac Bowen, Samantha Wisdom, & Emily Haskins! Own LaBombard & Oliver Ames were runner ups!
MEET:
December 9-11 Stowe Swimmers had 17 competitors race at the UVAC Winter Classic in White River Jct. This is a huge meet and we are always lucky to attend as it fills every year, and allows us to race new teams from other states! This was a first time meet for Will McIntosh and the 1st meet in years for Oliver Ames, both posted great times and found new motivation for practice! This meet always prove to be a producer of best times as Stowe Swimmers posted 70 personal bests out of 105 swimmers, and Alexis Faith lead the way with swimmer a personal best in all 9 of her races!
Meet Results
Way to go Stowe - our next meet is January 6-8 at St. Michael's College! Sign ups are due Wednesday, December 21st.
MEET:
December 4th - 8 swimmers traveled to St. Johnsbury Academy to compete in the St. Johnsbury Swim Club, Team Specialty Meet. Personal bests and qualifying times were the coaches high lights, however the swimmers had a different favorite at this meet. A mid session Melee for both sessions truly touched on the meaning of swimming - FUN! Bouncy balls were thrown in the pool, 3 with stars on them, one the go all the swimmers jumped in from anywhere on the pool deck and collected as many as possible. Star bouncy balls one a prize, and our own Heidi Brynn came up big with a free concession stand coupon! This was also a first Winter season meet for Taylor Marshall-Carney, Lynn Russell, & Megan Thomas - Way to Go!
Meet Results
PRACTICE:
December 5th - Game Day! Practices such as this one highlight the benefits of being on a team! We split the age groups up so each lane had a combination of ages and abilities. Swimmers select tasks from their lane bag and swim for points! Winning team (most points) was first to go off the diving board at the end of practice! Cannon Ball champions for the day were Mac Bowen, Samantha Wisdom, & Emily Haskins! Own LaBombard & Oliver Ames were runner ups!
MEET:
December 9-11 Stowe Swimmers had 17 competitors race at the UVAC Winter Classic in White River Jct. This is a huge meet and we are always lucky to attend as it fills every year, and allows us to race new teams from other states! This was a first time meet for Will McIntosh and the 1st meet in years for Oliver Ames, both posted great times and found new motivation for practice! This meet always prove to be a producer of best times as Stowe Swimmers posted 70 personal bests out of 105 swimmers, and Alexis Faith lead the way with swimmer a personal best in all 9 of her races!
Meet Results
Way to go Stowe - our next meet is January 6-8 at St. Michael's College! Sign ups are due Wednesday, December 21st.
Friday, December 2, 2011
Legal Strokes & Turns
Through out the season Stowe Swimmers learn how to swim all 4 competitive strokes legally as defined by USA Swimming. We focused on swimming legally this week, as every ones conditioning has improved so much in the past 7 weeks.
It may take some swimmers years to master a legal stroke or turn, but with practice, determination, and desire everyone can make the changes needed to legalize their stroke. Swimming a legal stroke/turn means when a swimmer competes in a US sanctioned meet their finish time will stand, where as a non legal stroke would result in a DQ (disqualification). More importantly a legal stroke and turn also helps the swimmer achieve more efficiency and therefore a faster time in the water! To learn more about the legal strokes check out the 2011 USA Swimming Rules book.
The work we did this week will lead us into swimming legally with more efficiency next week, as we continue to build our endurance base while adding more power work & race pace training.
Some stellar highlights this week involved swimmers really making the mental connection to a legal stroke/turn and physically executing one!
Grace Dupuis - Legal back stroke turn
Megan Thomas - Legal breaststroke pull out
Yvain Hoekstra - Legal butterfly (with 2 kick beat!)
Grace Barrows - Legal back stroke turn
Parker Klingsberg - Legal back/breast IM flip
Eugene Petrow - working hard to correct his lazy foot breast stroke kick... you can do it!
Wednesday was partner day & the kids loved it! - we had 8 stations, each taught by one of our own Lane 4 swimmers. They were: Freestyle, Backstroke, Breaststroke, Butterfly, Race Finishes, Breast & Fly turns, Free & Back turns, & Starts! We rotated through the stations, focusing on specific aspects of each skill to help each swimmer. The small groups were a big hit and learning from a peer was even more fun!
Our favorite station turned out to be Backstroke, because it had the best teacher, way to go Oliver Ames, the kids really enjoyed your help!
Best of luck to our 8 swimmers competing in St. Johnsbury this Sunday! Results will be posted next week.
It may take some swimmers years to master a legal stroke or turn, but with practice, determination, and desire everyone can make the changes needed to legalize their stroke. Swimming a legal stroke/turn means when a swimmer competes in a US sanctioned meet their finish time will stand, where as a non legal stroke would result in a DQ (disqualification). More importantly a legal stroke and turn also helps the swimmer achieve more efficiency and therefore a faster time in the water! To learn more about the legal strokes check out the 2011 USA Swimming Rules book.
The work we did this week will lead us into swimming legally with more efficiency next week, as we continue to build our endurance base while adding more power work & race pace training.
Some stellar highlights this week involved swimmers really making the mental connection to a legal stroke/turn and physically executing one!
Grace Dupuis - Legal back stroke turn
Megan Thomas - Legal breaststroke pull out
Yvain Hoekstra - Legal butterfly (with 2 kick beat!)
Grace Barrows - Legal back stroke turn
Parker Klingsberg - Legal back/breast IM flip
Eugene Petrow - working hard to correct his lazy foot breast stroke kick... you can do it!
Wednesday was partner day & the kids loved it! - we had 8 stations, each taught by one of our own Lane 4 swimmers. They were: Freestyle, Backstroke, Breaststroke, Butterfly, Race Finishes, Breast & Fly turns, Free & Back turns, & Starts! We rotated through the stations, focusing on specific aspects of each skill to help each swimmer. The small groups were a big hit and learning from a peer was even more fun!
Our favorite station turned out to be Backstroke, because it had the best teacher, way to go Oliver Ames, the kids really enjoyed your help!
Best of luck to our 8 swimmers competing in St. Johnsbury this Sunday! Results will be posted next week.
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