Almost Phase 2

I like to break down our season into different phases for a few different reasons.  Primarily to keep myself focused and to keep the team "in the loop" with how we're progressing through the season.

Phase 1 is basically 3 weeks of getting into shape.  Phase 2 is about 5 1/2 weeks of pretty intense training, with us being in the weight room twice a week and a dryland workout another morning.  Afternoon workouts everyday and a Saturday practice or swim meet.

Phase 3 is a mini-taper for the IUP invite and most likely the Grove City College invite.  Phase 4 is Winter training, which includes our annual trip to Cocoa Beach, Florida.  Phase 5 starts the taper for the non-PSAC qualifiers and more hard workouts for the PSAC qualifiers.  Phase 6 is PSAC taper.  Phase 7 is NCAA taper.  Phase 8 is spring training which is different every year.

Monday will start Phase 2 and I am really looking forward to the increase of intensity and the breaking up into different training groups!

Bulletin Boards are updated. Special thanks to Sarah Navarro!!

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Adam Bringing the Pain

Andy -- "Adam, you made the blog for bringing the pain"

Adam -- "That's the best way to make it"

Follow Us On FACEBOOK

We just started a Facebook Fan page for the team.  Come follow us!!

GO HAVEN!!

Great Morning for a Jog

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We like to Kick

We are a kicking team ... simply put "the best kickers with the races".  (that's a Eddie Reese quote, but I am sure that all the best coaches say that) so in our 2nd water workout we did the following sets:

12 x
(50 im order @ 1:00 great strokes
(2 x 25 @ :40 AO flutter kick with board

and our 2nd set was

8 x
(100 - odd BE 3/5 @ 1:45 / 1:30 even were BE 3 @ 1:30/1:15
(4 x 25 @ :40 AO flutter kick with board

good stuff.  For our early morning dryland we LOVE do to lunges in all directions (on top of plenty of other leg exercises!)

Nice Day for a Jog

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