Sharks Begin New Season

Welcome to a new season with the Sharks, there are many exciting things happening with the team.  We are growing larger than it has been in ten years, we just completed our first USA season, and we are looking forward to the regional meet in Boise, ID this year.  Many things will be happening in the next two months starting with the Oregon Swimming Expo on Oct. 3rd. 

Last years swimming camp was taught by Kailin Sandeno, an Olympic Medalist.  These camps are a wonderful time for swimmers to meet and get coached by a big name swimmer.  The cost is only $20 per swimmer.  This years camp will be held in Seaside and offers a wonderful opportunities for parents as well.  While your swimmer enjoys the swim camp.  Parents can participate in a free training class for officials.  Becoming an official is a great way to help the sport and learn about swimming at the same time.  Parents can choose one of these five classes: Stroke and turn, Starter, Referee, Meet Director, and Electronic Timing.  Having parents who are certified allows us to host meets and make money for the club.  To attend either the swim camp or the free training download this registration form and send it to Oregon swimming. 

Please remember your USA Registration is due by Oct. 2nd.  Forms can be found here.  The Team code is SOS and our name is Salem Oregon Sharks

The 09-10 schedule is up on the team website.  www.salemsharks.org

Swimmers will be coming home with swimsuit order forms this month.  Ordering a team suit is not required but highly recommended.  This gives your child a team uniform that allows them to feel part of a team as well a visual reminder of who they represent.  The male jammer is $35 and the female maxback suit is $50.  These suits are 100% polyester and are worn exclusivly at meets.  If you would like to order one just return your childs order form before October 5th with a check made out to the YMCA.

Workouts 4/13 -4/17

                          Workout #27 – Monday, 13 April  2009

                                                 Great White

                                    1 minute  rest between sets

 

Yards     Time    Set Description                           EGY WORK STK  PACE

========================================================

                         Warm up

600  3:30 PM    1 x 600 on 9:00 Fist Swim                 REC    S  FR  1:30

600  3:40 PM    1 x 600 on 11:00 Kick (300 Fly, 300 Free) REC    K FRF  1:50

                         Kick Set

800  3:52 PM 2x{4 x 60 on 1:10 Big Bigger Biggest Kick    EN1    K  FR  1:57

                           {2 x 80 on 1:35 IM Kick                    EN1    K  IM  1:59

                         Drill Set

320  4:09 PM    8 x 40 on :40 Fingertip drag (Rotation)   EN1    D  FR  1:40

                         Main Set

500  4:16 PM    5 x 100 on 1:35 Freestyle                 EN3    S  FR  1:35

500  4:25 PM    5 x 100 on 1:25 Freestyle                 EN3    S  FR  1:25

500  4:34 PM    5 x 100 on 1:30 Freestyle                 EN2    S  FR  1:30

500  4:43 PM    5 x 100 on 1:20 Freestyle                 EN3    S  FR  1:20

                         Cool Down

200  4:51 PM    1 x 200 on 3:30 Recovery / swim-down      REC    S  FR  1:45

             4:55 PM    4,520  Yards – Stress Value = 111

 

 

 

                            Workout #28 – Monday, 13 April  2009

                                                 Hammer Head

                                       1 minute  rest between sets

 

      Yards     Time Set Description                      EGY WORK STK  PACE

========================================================

320  5:00 PM 8 x 40 on :50 Fist swim                   REC    S  FR  2:05

320  5:08 PM 8 x 40 on 1:00 Kick                          REC    K  FR  2:30

320  5:17 PM 4 x 80 on 1:40 Sailboat drill            EN1    D  FR  2:05

320  5:25 PM 8 x 40 on 1:00 Thriller drill              EN1    K  FR  2:30

320  5:34 PM 4 x 80 on 1:30 Fingertip Drag         EN2    D  FR  1:52

600  5:41 PM 6 x 100 on 2:00 Freestyle                EN2    S  FR  2:00

200  5:54 PM 1 x 200 on 3:30 Recovery / swim-down REC    S  FR  1:45

             5:58 PM 2,400  Yards – Stress Value = 24

                                                                               

 

Workout #29 – Wednesday, 15 April  2009

                                                 Great White

                             1 minute  rest between sets

 

Yards     Time    Set Description                                 EGY WORK STK  PACE

=========================================================

                         If you don’t meet an opposition head on daily,

                         you’re headed the wrong direction!

                         Warm up

500  3:30 PM    1 x 500 on 10:00 Warm-up                        REC    S  FR  2:00

500  3:41 PM    1 x 500 on 12:00 Warm-up                        REC    K  FR  2:24

                         Kick Set

960  3:54 PM    12 x 80 on 1:45 Freestyle                       EN1    K  IM  2:11

                         Drill Set (#1 Fly #2 Br)

                         Fly Drill: Whale

                         Breast Drill: 3 Sec. Glide

640  4:16 PM 2x{2 x 100 on 1:45 Drill                              EN1    D BRF  1:45

                           {1 x 120 on 1:55 Swim                            EN1    S BRF  1:36

                         Main Set (#1 Br #2 Fly)

1,360  4:28 PM 2x{8 x 60 on 1:10 Breast/Fly                        EN2    S BRF  1:57

                               {2 x 100 on 1:30 Freestyle                       EN2    S  FR  1:30

200  4:54 PM    1 x 200 on 4:00 Recovery / swim-down     REC    S STK  2:00

             4:58 PM    4,160  Yards – Stress Value = 43

         Workout #30 – Wednesday, 15 April  2009

                                 Hammer Head

                     1 minute  rest between sets

 

 Yards     Time    Set Description                             EGY WORK STK  PACE

 =========================================================

                         If you don’t meet oposition head on daily,

                         you’re headed the wrong direction!

                         Warm up

400  5:00 PM    1 x 400 on 10:00 Warm-up                          REC    S  FR  2:30

400  5:11 PM    1 x 400 on 12:00 Individual Medley          REC    K  IM  3:00

                         Kick Set

320  5:24 PM    8 x 40 on 1:30 Breaststroke Kick on Back  EN1   K  BR  3:45

                         Drill Set

160  5:37 PM    8 x 20 on 1:00 Breast Kick Wall             EN1    D  BR  5:00

                         Main Set

360  5:46 PM 1x{2 x 80 on 2:00 Breaststroke S Fly K         EN2    S  BR  2:30

                            {2 x 100 on 2:00 Freestyle                           EN2    S  FR  2:00

120  5:55 PM    1 x 120 on 5:00 Recovery / swim-down        REC    S  FR  4:10

             6:00 PM    1,760  Yards – Stress Value = 12

 

 

               Workout #31 – Friday, 17 April  2009

                                          Great White

                           1 minute  rest between sets

Yards     Time    Set Description                                          EGY WORK STK 

========================================================

                         “You only ever grow as a human being if you’re outside

                         your comfort zone.”                     – Percy Cerutty

400  3:30 PM    1 x 400 on 8:00 Warm-up                                  REC    S  FR 

400  3:39 PM    1 x 400 on 10:00 Warm-up Kick                       REC    K  FR 

                         Kick set (No Board)

1,280  3:50 PM 4x{4 x 20 on :30 Underwater Fly Kick             EN1    K FLY 

                              {2 x 40 on 1:00 Back Streamline                    EN1    K  BK 

                              {2 x 40 on 1:00 Breastroke Kick On Back    EN1    K  BR 

                              {4 x 20 on :30 Tombstone Kick                     EN1    K  FR 

                         Drill Set

600  4:23 PM    10 x 60 on 1:20 Backstroke D/S/D                    EN2    D  BK 

                         O: 1pull 6 kicks  E: 2 handed back

                         Main Set

1,200  4:38 PM 2x{4 x 100 on 1:30 Backstroke D 1-4               EN2    S  BK 

                              {1 x 200 on 3:00 Freestyle                             REC    S  FR 

                         Cool Down

200  4:57 PM    1 x 200 on 3:00 Recovery / swim-down         REC    S STK 

             5:00 PM    4,080  Yards – Stress Value = 40

                         Workout #32 – Friday, 17 April  2009

                                                Hammer Head

                                  1 minute  rest between sets

 

Yards     Time    Set Description                      EGY WORK STK  PACE

====================================================

400  5:00 PM    2 x 200 on 5:00 Freestyle/Chioce     REC    S STK  2:30

400  5:11 PM    1 x 400 on 12:00 IM Kick             REC    K  IM  3:00

1,280  5:24 PM 4x{2 x 40 on 1:00 Kick                  EN1    K  IM  2:30

                              {2 x 40 on 1:00 Drill                  EN1    D  IM  2:30

                              {2 x 40 on 1:00 Swim                  EN1    S  IM  2:30

                              {1 x 80 on 1:30 Individual Medley     EN2    S  BK  1:52

120  5:55 PM    1 x 120 on 3:00 Recovery / swim-down REC    S STK  2:30

           5:58 PM    2,200  Yards – Stress Value = 15

Workout #27 – Monday, 13 April  2009

Great White

1 minute  rest between sets

 

Yards     Time    Set Description                           EGY WORK STK  PACE

======================================================================

                 Warm up

600  3:30 PM    1 x 600 on 9:00 Fist Swim                 REC    S  FR  1:30

600  3:40 PM    1 x 600 on 11:00 Kick (300 Fly, 300 Free) REC    K FRF  1:50

                 Kick Set

800  3:52 PM 2x{4 x 60 on 1:10 Big Bigger Biggest Kick    EN1    K  FR  1:57

                          {2 x 80 on 1:35 IM Kick                    EN1    K  IM  1:59

                 Drill Set

320  4:09 PM    8 x 40 on :40 Freestyle                   EN1    D  FR  1:40

                 Main Set

500  4:16 PM    5 x 100 on 1:35 Freestyle                 EN3    S  FR  1:35

500  4:25 PM    5 x 100 on 1:25 Freestyle                 EN3    S  FR  1:25

500  4:34 PM    5 x 100 on 1:30 Freestyle                 EN2    S  FR  1:30

500  4:43 PM    5 x 100 on 1:20 Freestyle                 EN3    S  FR  1:20

                 Cool Down

200  4:51 PM    1 x 200 on 3:30 Recovery / swim-down      REC    S  FR  1:45

     

        4:55 PM    4,520  Yards – Stress Value = 111

4/1/09 Workout

Goals are the fuel in the furnace of achievement.
Brian Tracy

400 Fist Catchup  800 IM Kick

3:30          1.2

12 x 60 K Big Bigger Biggest (IM order by 20′s) x 1:20

3:50          1.92

       EG #1 Big Fly, Bigger Back, Biggest Breast

             #2 Big Free, Bigger Fly, Biggest Breast 

10 x 40 deep water streamline fly kick @ 1:00

4:07             2.32

6 x 100 Breast stroke K on back @ 2:15

4:21              2.92

7 x 20 WAR @  :15 R

4:30              3.06

20 Min Vertical kicking

4:55             3.56

100 Fist swimmig EZ                      3:57

Workout 3-30-09

“You already possess everything necessary to become great.”

300 Swim 500Kick (4IM 1Ch) 200 Pull
15 Min 3:30
(IM) 12 x 80 K Big Bigger Biggest @ 1:55
23 Min 3:46
10 x 100 Fly K @ 2:00
20 Min 4:07
16 x 40 Deep Kickboard Kick @ 1:15
20 Min 4:28
10 x 40 Back Kick (Streamline) @ 1:10
14 Min 4:40
10 x 80 IM Kick @ 1:50
18 Min 5:00
- – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - -
Dryland
200 Crunches
8 x 1:00 Planks (2 x front, back, sides)
Pump 100
30 Pushups
Goal Sheets / Journals

3/19/09 Workout

"Training is useless unless you have a purpose,  it's knowing for what

purpose to train for that can break men's fulfillment."

Workout 3/16/09

900   3:30 PM  6 x  140 on  2:45 Fin Kick             EN1 K IM              

800   3:49 PM  2 x  100 on  2:00 Free } 4x thru       EN2 S FR              

400   4:07 PM  2 x   40 on  1:00 Free } 4x thru       EN2 S FR              

200   4:17 PM  2 x   20 on   :30 Free } 4x thru       EN2 S FR              

1,000 4:23 PM  1 x 1000 on 17:00 Backstroke swim      EN1 S BK              

600   4:42 PM  8 x   60 on  1:40 IM kick              EN1 K IM              

100   4:58 PM  1 x  100 on  2:00 Free warm down       REC S FR

3/13/2009 Workout

“There are no shortcuts to any place worth going.”

-         Beverly Sills

 

 

Warm-up

400 Free
4 x 100 IM order @ 2:00

(20 kick/60 drill/20 swim)
4 x 40 Free descending 1 – 4 @ 1:00

- – - – - – - – - – - – - – - – - – - – - – - – - -

Pre-set

2 x           {4 x 160 IM                 @ 2:20

{1 x 100 Free                @ 1:00

- – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - -

Main set

16 x 100 Free Descending by set
1st 5 100′s: Heart Rate 24-26 (10 second count)  @1:40
2nd 5 100′s: Heart Rate 27-29  @1:50
3rd 5 100′s: Heart Rate 30-32  @ 2:00
Last 100: Heart Rate 33+ @ 2:10

- – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – -

Kick set

4 x          {40 kick choice @: 50
{60 drill choice  @ 1:15
{100 swim choice  @ 1:35
{60 kick choice  @ 1:15
{40 drill choice @: 50

- – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - – - –

Cool down

300 Free/Back by 40′s @ 5:00

Great White Workout 3/11/09

“Excellence is an art won by training and habituation.”

- Aristotle

600 swim 400 im kick 200 pull
10×40 Build @ :50/1:00
——————
kick set
2 x (4×20 Blast @:45)
     ( 1×200 kick :15 R)

Set 1: Flutter

Set 2: Fly
——————-
4 x ( 2x 60 drill @ 1:20)
IM  ( 2×100 perfect swim @1:40)
order (1×240 IM @ 4:00)
——————-
200 ez

 

 

Workout 3/09/09

3/9/2009

“No one can cheat you out of ultimate success but yourself.”

– Ralph Waldo Emerson

• Congratulations Regional swimmers.  What a great way to end the season. 
• Remember the pool party/pictures/fundraiser on the 19^th at Pietro’s.  Meet at the pool at 3:00

• Expectations of athletes:  Be ready when practice starts with water bottle, 2 suits, 2 caps, 2 goggles, kickboard and buoy. 

• Leave from the wall 5 seconds apart in “ready position”

• Passing:  Treat others the same way you want to be treated.  Make it happen at walls.  Be aware of swimmers around you.

• Attendance/ participation is important.

  *If you’re late/ hustle to get in the water

Relays

Divide into teams

Medley Relay

Free Relay

Water polo ball Relay

Noodle Relay

Corkscrew

 

Stretching

Run through routine 20 seconds each stretch.    Athlete lead. 

Dismissed

Great Video Series – Please watch

This is footage of a talk Lenny Krayzelburg gave to age group swimmers in Plantation, Florida.  I think what he has to say applies to swimmers of every level.  Lenny is a four time Gold Medalist and has one of the best backstrokes I’ve seen.  Check him out Here:

http://uvu.channel2.org/PublicSite/Results.aspx?search=lenny