As communicated at practice all week, we will practice 8:15-10:15am tomorrow. Be ready to be in the water at 8:15. Please make sure you have clothes to potentially go outside as well. If you cannot make practice tomorrow, PLEASE let me know ASAP.
T-SHIRT & FLEECE MONEY DUE TODAY!!! SUIT MONEY DUE MONDAY SO YOU CAN HAVE YOUR SUIT FOR TUESDAY'S MEET.
Friday, November 30, 2012
Thursday, November 29, 2012
Team Pictures Monday, Dec. 10th
Team pics are Monday, Dec. 10th so show up pretty:) Please have your team suit with you. If you wish to order any pictures please make sure to have this order form with payment on Dec. 10th to hand in to Apres Portraits.
Fleece and Shirt Order
Friday (tomorrow) is the deadline for your t-shirt and/or fleece money. Info about both is below.
Tuesday, November 27, 2012
Team Gear
Suits- Suits are in and are $60. This includes shipping and taxes. I will hand over your suit when I receive payment.
Team Shirts- Short Sleeve- $15/ Long Sleeve- $20. Please bring your money by this Friday. Orders will be placed on Friday depending on how many orders I receive (and money).
Team Fleeces- Please check with me tomorrow to confirm I have your size correct if you want a fleece. These are $50 which includes embroidery costs. If you scroll down you will see what these look like.
***ALL CHECKS CAN BE MADE OUT TO CORONADO HS. CHECKS ARE REFERRED.
Team Shirts- Short Sleeve- $15/ Long Sleeve- $20. Please bring your money by this Friday. Orders will be placed on Friday depending on how many orders I receive (and money).
Team Fleeces- Please check with me tomorrow to confirm I have your size correct if you want a fleece. These are $50 which includes embroidery costs. If you scroll down you will see what these look like.
***ALL CHECKS CAN BE MADE OUT TO CORONADO HS. CHECKS ARE REFERRED.
Friday, November 23, 2012
December Schedule
Group I 3:15-5:15 swim/ 5:15-5:45 dryland
Group II 4:15-4:45 dryland/ 4:45-6:15 swim
Morning Practices start Dec. 6th 5:30-6:45am Tuesdays & Thursdays (not mandatory)
Friday, Nov.23rd Workouts
Swim:
400S/200K/200P
10X 50 count stroke count, drop on 2nd 25
8X (100/50) 100=50K/50D; 50=FAST IM order so 50K/50D fly then 50 fast fly (2 per stroke)
100 EZ
5 X 100 IM
4 X 25 FAST with flip turn at end
200 cool down
Dryland:
6 rounds of-
10 push ups
:45 plank
30 squats
400S/200K/200P
10X 50 count stroke count, drop on 2nd 25
8X (100/50) 100=50K/50D; 50=FAST IM order so 50K/50D fly then 50 fast fly (2 per stroke)
100 EZ
5 X 100 IM
4 X 25 FAST with flip turn at end
200 cool down
Dryland:
6 rounds of-
10 push ups
:45 plank
30 squats
Tuesday, November 20, 2012
Tuesday, Nov.20th Workout
Please email/ text or call with your fleece size if you want one. Orders will be placed tomorrow.
SWIM WORKOUT:
300S/200K/200P
8 X 100 K/D/D/S alternate Free & Non- Free
2 X (200/2X100/4X50/8X25)
400 CD
DRYLAND:
4 rounds-
10 Burpees
15 spidermans (each side)
30 mtn climbers (each leg)
:45 supermans
Do not rest until AFTER each round
SWIM WORKOUT:
300S/200K/200P
8 X 100 K/D/D/S alternate Free & Non- Free
2 X (200/2X100/4X50/8X25)
400 CD
DRYLAND:
4 rounds-
10 Burpees
15 spidermans (each side)
30 mtn climbers (each leg)
:45 supermans
Do not rest until AFTER each round
Monday, November 19, 2012
Monday, Nov. 19th Workout
SWIM WORKOUT
400 swim/ 200 kick
16 X 50 {1-8, odds-BR/BT (alternating each stroke); evens- FR/BK(alternating every 4 strokes) 9-16, IM stroke down, free back} with 10-15 secs rest
8 X 25 FAST kick with board or streamline on :40
10 X 75 Burst
10 X 50 descend 1-5, 6-10
10 X 25 odds- EZ, evens- FAST
10 X 50 mid pools working on flip turns (watch video here)
300 Cool Down
DRYLAND
4 Rounds of:
10 push- ups
15 lunges on each leg
30 jumping jacks
20 squats
:40 plank
If you want a Speedo Fleece (see below) please let me know size NO LATER THAN WEDNESDAY, NOV. 21st. Please let me know at practice or email/call/text me. Orders will be placed WEDNESDAY.
400 swim/ 200 kick
16 X 50 {1-8, odds-BR/BT (alternating each stroke); evens- FR/BK(alternating every 4 strokes) 9-16, IM stroke down, free back} with 10-15 secs rest
8 X 25 FAST kick with board or streamline on :40
10 X 75 Burst
10 X 50 descend 1-5, 6-10
10 X 25 odds- EZ, evens- FAST
10 X 50 mid pools working on flip turns (watch video here)
300 Cool Down
DRYLAND
4 Rounds of:
10 push- ups
15 lunges on each leg
30 jumping jacks
20 squats
:40 plank
If you want a Speedo Fleece (see below) please let me know size NO LATER THAN WEDNESDAY, NOV. 21st. Please let me know at practice or email/call/text me. Orders will be placed WEDNESDAY.
Friday, November 16, 2012
A Few Things...
Swim-A-Long Tonight: Do not forget $5 for pizza as well as your food contribution. Donations are due Dec. 14th.
Suits: They have been ordered and will likely be roughly $60 (including taxes and shipping). We should have for the first meet. I will communicate final costs as well as deadline to submit payment.
Goals: Please remember your goals!
Fleece Hoodies: We are ordering fleece hoodies but I need your size by 9:30am Monday. This is not mandatory. Costs will likely be roughly $55 dependant on embroidery costs. You can find info about this product at: www.speedousa.com/female-fleece-hoodie.shtml
Suits: They have been ordered and will likely be roughly $60 (including taxes and shipping). We should have for the first meet. I will communicate final costs as well as deadline to submit payment.
Goals: Please remember your goals!
Fleece Hoodies: We are ordering fleece hoodies but I need your size by 9:30am Monday. This is not mandatory. Costs will likely be roughly $55 dependant on embroidery costs. You can find info about this product at: www.speedousa.com/female-fleece-hoodie.shtml
Thursday, November 15, 2012
Swim/Dive-A-Long Info
We will start at 7pm tomorrow and finish 7am Saturday. I will have sign ups for all athletes to sign up for their 1 hour block of swim/dive time.
Please bring $5 for pizza. Also, for additional snacks the following has been assigned:
Freshman- fruits or veggies (salads welcome)
Sophomores- sweet food
Juniors- drinks
Seniors- salty foods
Please keep these items somewhat healthy.
The goal is for EVERY athlete on the team to collect $100. If you need a letter to use when requesting money, please see the blog entry posted October 25th. This money will be due Dec. 14th.
Please bring $5 for pizza. Also, for additional snacks the following has been assigned:
Freshman- fruits or veggies (salads welcome)
Sophomores- sweet food
Juniors- drinks
Seniors- salty foods
Please keep these items somewhat healthy.
The goal is for EVERY athlete on the team to collect $100. If you need a letter to use when requesting money, please see the blog entry posted October 25th. This money will be due Dec. 14th.
Monday, November 12, 2012
Dryland
4 rounds of (do not rest until after full round and no longer than 2 mins):
25 jumping jacks
10 push ups
20 mtn climbers
45 sec plank
30 squats
Remember:
Swim suit sizes- Tuesday/ Wednesday
White sweat pants- Thursday
Goals- Thursday
More info to come on Swim/Dive-A-Long...
25 jumping jacks
10 push ups
20 mtn climbers
45 sec plank
30 squats
Remember:
Swim suit sizes- Tuesday/ Wednesday
White sweat pants- Thursday
Goals- Thursday
More info to come on Swim/Dive-A-Long...
Team Suits
Team captains will be taking suit sizes Tuesday and Wednesday. All Team suit orders need to be submitted Wednesday, Nov. 14th. Please pass this on to your teammates.
Saturday, November 10, 2012
Great First Practice
Great job yesterday ladies!!! Please remember practice Monday is 7:30-9:30am. Tuesday- Thursday next week we will go 3:15-5:45. Friday is the swim/dive-a-long at 7pm. Please be sure to be thinking about goals and make sure to write those down and give to your coaches. Also, please bring a pair of white sweatpants Thursday. These will be for the swim/dive-a-long Friday.
Thursday, November 8, 2012
Mandatory Practice Starts Tomorrow
The season officially starts tomorrow. If you cannot make tomorrow's practice, please let me know. I am aware some folks have key club. Please make sure you get your paperwork into the business office. I must have your white receipt and blue emergency card tomorrow. If you do not have this tomorrow you cannot swim.
Tomorrow we will have a team meeting on the steps at 3:15. Please be in your swim suit ready to go as soon as we are done. We will be in the water until 5:10ish followed by dry land until 5:45 so make sure you have workout clothes as well (t-shirt, shorts, running shoes).
Monday (Nov. 12th) we will practice 7:30-9:30. We will NOT have dryland but a workout will be posted to do on your own.
Tuesday- Thursday (Nov. 13th-15th) we will practice 3:15-5:45. We will be in the water as well as have dryland.
Friday (Nov. 16th) is the Swim/ Dive-A-Long. 7pm (Friday)- 7am (Saturday). Please bring $5 if you choose to eat pizza. Additionally we ask that each class brings the following food items:
Freshman- fruits or veggies
Sophmore- sweet
Juniors- drinks
Seniors- salty
I request that we keep this somewhat healthy. Please be reminded NO PEANUTS or anything made with peanuts as one of our team members has a very serious allergy.
SENIORS- Please make sure to have an inspirational quote to Sara P. by Tuesday. The best quote will be selected for the back of 2012-2013 team shirts.
Looking forward to seeing everyone tomorrow!
Tomorrow we will have a team meeting on the steps at 3:15. Please be in your swim suit ready to go as soon as we are done. We will be in the water until 5:10ish followed by dry land until 5:45 so make sure you have workout clothes as well (t-shirt, shorts, running shoes).
Monday (Nov. 12th) we will practice 7:30-9:30. We will NOT have dryland but a workout will be posted to do on your own.
Tuesday- Thursday (Nov. 13th-15th) we will practice 3:15-5:45. We will be in the water as well as have dryland.
Friday (Nov. 16th) is the Swim/ Dive-A-Long. 7pm (Friday)- 7am (Saturday). Please bring $5 if you choose to eat pizza. Additionally we ask that each class brings the following food items:
Freshman- fruits or veggies
Sophmore- sweet
Juniors- drinks
Seniors- salty
I request that we keep this somewhat healthy. Please be reminded NO PEANUTS or anything made with peanuts as one of our team members has a very serious allergy.
SENIORS- Please make sure to have an inspirational quote to Sara P. by Tuesday. The best quote will be selected for the back of 2012-2013 team shirts.
Looking forward to seeing everyone tomorrow!
Wednesday, November 7, 2012
Sunday, November 4, 2012
November Practice Schedule
Please find the schedule for November. I have moved the Swim-A-Long to a week later for a variety of reasons. Please be reminded Swim-A-Long donations will be collected on or before Dec. 14th.
Saturday, November 3, 2012
Swim/Dive-A-Long
I'm thinking of moving the swim/dive-a-long to Nov. 16th. Please let me know if you cannot make the 16th by commenting below.
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