NO PRACTICE AT PMW - 1/5/09

There will be no practice at PMW - 1/5/09

Snowflake Swim-Off

Snowflake Swim-Off

33 of 50 eligible swimmers from the Pre-Competitive and Take Your Mark groups descended upon Stroudsburg Intermediate School on Thursday, December 17th, 2009 for the 1st Annual PFY Snowflake Swim Off Inter-Squad Meet.
Six races were offered at the Snowflake; 25 Free, 25 Fly, 25 Back, 25 Breast, 50 Free & 50 Back, with each swimmer competing in 3 races a piece, one of which being the 25 Free. All swimmers were awarded ribbons for each of their races and a snowflake lollipop.
In attendance at the Snowflake were coaches from each practice location and a handful of PFY competitive swimmers, including Crew Bunn, Austin Gerner, Christopher Metzgar, Brianna Opromollo and Lianna Riutort, who worked the meet in varying capacities from timers to runners and awards.
The Snowflake was the first competitive swimming event these swimmers have taken part in and they certainly rose to the occasion.
Congratulations to all Pre-Team swimmers for their fantastic swims and outstanding display of good sportsmanship at the Snowflake. Everyone is looking forward to doing it again at the Spring Time Swim-Off in March.

Home Dry Land Program

Keep in mind the goal is to get the heart rate up and move quickly through each exercise and only rest the amount given. Rotate with the 4 days.

Day 1

• 3 x (Your Age)( Push Ups (Make Sure you do them deep and quick) – 1:00 min rest between


• 3 x (Double Your Age) Crunches – 1:00 min rest between


• 3 x 5 Squat Thrusts (Make Sure you do the steps correctly with a streamline jump on step 5) – 1:00 min rest between each set of 5 (I can show you these at practice if you are unsure)


• Squat Down on hands and toes
  
  
  
  1. Kick legs back into a push up position
  
  
  2. Do a push up
  
  
  3. Kick your legs forward so you are in position #1 again
  
  
  4. Jump up into a streamline
  
  
  
  


• 2 x 50 Forward Arm Circles –:30 sec rest between


• 2 x 50 Reverse Arm Circles – :30 sec rest between


• 2 x 20 Arm Raises (Palms Up) – :30 sec rest between


• 2 x :30 sec Straight Leg Kicks (I know you will love these)


• 2 x :45 sec Core-Body

Day 2

• 2 x (1.5 x Your Age) Push Ups (Make Sure you do them deep and quick) – 2:00 min rest between


• 2 x 100 Crunches – 1:00 min rest between


• 2 x 100 Forward Arm Circles –:30 sec rest between


• 2 x100 Reverse Arm Circles – :30 sec rest between


• 2 x 50 Arm Raises (Palms Up) – :30 sec rest between


• 2 x 10 Knee Ups - 1:00 min rest between


• 3 x 1:00 Mountain Climbers (Make Sure you keep moving in and out with your feet.) – 2:00 min rest


• 4 x :30 sec Straight Leg Kicks (NO SHOES)


• 1:00 min Jumping Jacks (Keep Moving!)

Day 3

• 5 x (50% Your Age)( Push Ups (Make Sure you do them deep and quick) – :30 sec rest between


• 5 x (Your Age) Crunches – :30 sec rest between


• 1 x 50 Forward Arm Circles (HOLDING A SOUP CAN IN EACH HAND) –:30 sec rest between


• 1 x 50 Reverse Arm Circles (HOLDING A SOUP CAN IN EACH HAND) – :30 sec rest between


• 1 x 20 Arm Raises (HOLDING A SOUP CAN IN EACH HAND) (Palms Up) – :30 sec rest between


• 2 x 10 Streamline Squats (Keep a Perfect Streamline)


• 5 x:30 Straight Leg Kicks (WITH SHOES ON)


• 4 x :45 sec Core-Body

Day 2

• 1 x (Max Effort) Push Ups (Make Sure you do them deep and quick) – 2:00 min rest after


• 1 x (Max Effort) – 1:00 min after


• 2 x 10 Knee Ups (SHOES ON) - 1:00 min rest between


• 3 x 1:00 Mountain Climbers (SHOES ON) (Keep moving in & out with feet.) – 2:00 min rest


• 4 x:30 Straight Leg Kicks (NO SHOES)


• 3:00 min Jumping Jacks (Keep Moving!)

What Goes Around Comes Around

Swimming Videos on Floswimming

THERE WILL BE NO PRACTICE TONIGHT AT STROUDSBURG

THERE WILL BE NO PRACTICE TONIGHT AT STROUDSBURG

Vasa Trainer Work Outs

Vasa Work Out #1 - (Rest no more than 1 min in between set & no more than 2:00 between exercises)

• 2 x 30 reps of Cable Fly Pulls (You can use the hand grips rather than the paddles if that is better for you)


• 2 x 15 reps of Seated Rows (Cross the cables and keep your head up and stick out your chest on each rep)(Use the hand grips)


• 2 x 15 Lying Jumps with some cords added (Make sure you are jumping on each and that you may need a paretner stand on the end of the Vasa to keep it stable)


• 2 x 50 Chins (Using the grips)

Vasa Work Out #2 - (Rest no more than 1 min in between set & no more than 2:00 between exercises)

• 2 x 30 reps of Cable Free Pulls (You can use the hand grips rather than the paddles if that works better for you)


• 3 x 15 reps of Strap Fly Pulls (You will need to hold the end position for 1:00 after the 14th pull)


• 2 x 15 Lying Leg Presses with some cords added (Make sure you are going as lows as you can)


• 2 x 50 Chins (Using the grips)

Vasa Work Out #3 - (Rest no more than 1 min in between set & no more than 2:00 between exercises)

• 2 x 30 reps of Cable Fly Pulls (You can use the hand grips rather than the paddles if that works better)


• 2 x 15 reps of Seated Bi Curls (You will have to hold your posture as upright as you can working on your core the whole time)(Use the hand grips)


• 2 x 15 Lying Jumps with some cords added (Make sure you are jumping on each and that you may need to have a partner stand on the end of the Vasa to keep it stable)


• 2 x 50 Chins (Using the grips)

FINA Puts Out List of Approved 2010 Suits

FINA Puts Out List of Approved 2010 Suits

FINA approved a list of suits for use in 2010. (Mark J. Terrill, Associated Press)

The world swimming governing body (FINA) on Thursday put out a list of approved suits for the 2010 competitive season. Note the list (below) includes no Blueseventies, adidas or Jaked suits, and the Speedo LZR’s that have been approved have awfully similar names to the now-banned prior suits. (The new “range is fully compliant with the new FINA rules,” FINA spokesperson Audra Silverman said.)

Another list is expected in December on the second round of submissions from suit companies, but here are the suits approved so far:

Applicant/Manufacturer Type of Swimwear

Arena Italia S.p.A. X-Flat classic men

Arena Italia S.p.A. X-Flat pants-short men

Arena Italia S.p.A. X-Flat classic women

Arena Italia S.p.A. Powerskin Version A classic men

Arena Italia S.p.A. Powerskin Version A pants-short men

Arena Italia S.p.A. Powerskin Version B pants-short men

Descente OAR-0528M pants-short men

Descente OAR-0522W full-knee women

Descente Shin_rev ARN-8509M classic men

Descente Shin_rev ARN-8504W classic women

Descente Aile bleue ARN-6009M classic men

Diana Submarine 201M pants-short men

Diana Submarine 213W full-knee women

Diana Submarine 243W full-knee women

Finis Inc. Hydrospeed 2 Bladeback classic women

Finis Inc. Hydrospeed 2 Brief classic men

Mizuno Corporation MX pants-short men

Mizuno Corporation MX full-knee women

Nike Hydra II – brief TCSS0096 classic men

Nike Hydra II – jammer TCSS0097 pants-short men

Nike Hydra – Jammer N76000 pants-short men

Nike Hydra N76002 classic men

Nike Swift II -Jammer TCSS0093 pants-short men

Nike Swift II – brief TCSS0092 classic men

Orvar/Aquazone USA R-1 pants-short men

Orvar/Aquazone USA R-1 classic women

Orvar/Aquazone USA R-1 full-knee women

Rocket Science Sports Rocket Light classic women

Speedo AQUABLADE Record Breaker Kneeskin full-knee women

Speedo AQUABLADE Hydroshort pants-short men

Speedo Fastskin FS II Record Breaker Kneeskin full-knee women

Speedo Fastskin FS II Jammer pants-short men

Speedo FSPro Record Breaker classic women

Speedo Fastskin XT Record Breaker Kneeskin full-knee women

Speedo Fastskin XT Brief classic men

Speedo Fastskin XT Jammer pants-short men

Speedo Fastskin Record Breaker Kneeskin full-knee women

Speedo Fastskin Jammer pants-short men

Speedo LZR Racer Elite Record Breaker classic women

Speedo LZR Racer Elite Record Breaker Kneeskin full-knee women

Speedo LZR Racer Elite Jammer pants-short men

Speedo LZR Pro Record Breaker classic women

Speedo LZR Pro Record Breaker Kneeskin full-knee women

Speedo LZR Pro Jammer pants-short men

Speedo LZR Comp Record Breaker classic women

Speedo LZR Comp Record Breaker Kneeskin full-knee women

Speedo LZR Comp Jammer pants-short men

Tyr Sports Inc. Tracer Light Racer classic men

Tyr Sports Inc. Tracer Light Aeroback classic women

Tyr Sports Inc. Tracer Light Straight Racer classic men

Tyr Sports Inc. Tracer Light Racer C Series classic men

Tyr Sports Inc. Tracer Light Aeroback C Series classic women

Tyr Sports Inc. Tracer Light Aeroback SII classic women

Tyr Sports Inc. Tracer Light Aeroback SII C Series full women

Tyr Sports Inc. Tracer Light Straight Racer C Series classic men

Tyr Sports Inc. Tracer Light Openback C Series classic women

Tyr Sports Inc. Tracer Light Openback classic women

Tyr Sports Inc. Tracer Light Titan Racer classic men

Tyr Sports Inc. Tracer Light Titan Racer C Series classic men