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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

 

Dryland swim training on Vasa Trainer

NO PRACTICE AT ALL LOCATIONS ON THURSDAY 10/15/09

NO PRACTICE AT ALL LOCATIONS ON THURSDAY 10/15/09

THERE WILL BE NO PRACTICE FOR ALL PROGRAMS ON THURSDAY 10/15/09 AT ALL LOCATIONS.

IF YOU HAVE A VASA USE IT!

Coach Mike

Keep an eye on the weather? It is only October and the temp has dropped and some news casts are calling for some snow! If practice is cancelled it will get posted.

Germantown Vasa Work Out

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