This was a pretty decent meet for us to end our October....a good bit of season best performances were swum and we added another PSAC qualifier (Terray, 100 back). We are taking the rest of this weekend off and getting back to it on Monday morning. Monday afternoon we will celebrate the 6th annual LHU Halloween Practice.
GO HAVEN.
Results to our meet can be found HERE
Friday, October 29, 2010
Monday, October 25, 2010
Great Monday Morning Set
2 x
(4 x 100 @ 1:30 / 1:40 (last 37 1/2 "flip the switch" to AO)
(6 x 50 @ :45 / :50 (odd last 12.5 AO no breath / even first 12.5 AO no breath)
(10 x 25 (4 @ :40 0 breath, 3 @ :35 1 breath, @:30 0 breath, @ :25 2 breaths)
(2 x 100 @ 1:20 / 1:30 (1 BE 7 / 2 BE 5)
(3 x 50 @ :45 / :50 (descend)
(5 x 25 @ :30 / :40 (AO)
(75 @ 3:00 (EZ)
round 1 was with zoomers using the first intervals
round 2 was no zoomers using the second intervals
(4 x 100 @ 1:30 / 1:40 (last 37 1/2 "flip the switch" to AO)
(6 x 50 @ :45 / :50 (odd last 12.5 AO no breath / even first 12.5 AO no breath)
(10 x 25 (4 @ :40 0 breath, 3 @ :35 1 breath, @:30 0 breath, @ :25 2 breaths)
(2 x 100 @ 1:20 / 1:30 (1 BE 7 / 2 BE 5)
(3 x 50 @ :45 / :50 (descend)
(5 x 25 @ :30 / :40 (AO)
(75 @ 3:00 (EZ)
round 1 was with zoomers using the first intervals
round 2 was no zoomers using the second intervals
Sunday, October 24, 2010
First Dual Meet Friday
First dual meet is this Friday at Mansfield (6pm). I am really looking forward to the head to head competition and our first road trip.
The order of events is one that we don't do too often, which will make it fun for us...each person is limited to a total of 3 events.
100 back
100 breast
100 fly
1000 free
200 free
50 free
200 im
200 fly
100 free
200 back
500 free
200 breast
200 free relay
GO HAVEN!!
The order of events is one that we don't do too often, which will make it fun for us...each person is limited to a total of 3 events.
100 back
100 breast
100 fly
1000 free
200 free
50 free
200 im
200 fly
100 free
200 back
500 free
200 breast
200 free relay
GO HAVEN!!
Post Quad Meet Notes
Top 6 finishes from the Quad Meet
1st
100 breast (rehrig)
200 med relay (terray, rehrig, brooks, durham) (POOL RECORD)
200 IM (rehrig) (all time top 5 performance - 3rd)
2nd
50 free (rehrig)
400 free relay "A" (rehrig, capretti, durham, brooks)
200 breast (rehrig)
3rd
100 fly (brooks)
100 free (durham)
200 free relay "A" (durham, capretti, terray, brooks)
4th
200 free (durham)
5th
400 med relay "A" (daversa, druby, brooks, durham)
1000 free (campbell)
100 free (terray)
6th
50 free (capretti)
1st
100 breast (rehrig)
200 med relay (terray, rehrig, brooks, durham) (POOL RECORD)
200 IM (rehrig) (all time top 5 performance - 3rd)
2nd
50 free (rehrig)
400 free relay "A" (rehrig, capretti, durham, brooks)
200 breast (rehrig)
3rd
100 fly (brooks)
100 free (durham)
200 free relay "A" (durham, capretti, terray, brooks)
4th
200 free (durham)
5th
400 med relay "A" (daversa, druby, brooks, durham)
1000 free (campbell)
100 free (terray)
6th
50 free (capretti)
Pool Records & Top 5 Times Updated
This weekend we had 3 pool records broken ... Lock Haven's 200 Med Relay broke our own record from 2004. The CAL U 200 Free Relay broke an IUP record from 2007 and Alex Crigler of Kutztown broke the 1650 pool record from 2008.
Scroll down the side bar to see all our records.
Scroll down the side bar to see all our records.
Saturday, October 23, 2010
Quad Meet Night 1
What a great first night of swimming for us. After a rather tough week of training the women were very much ready to race. All decked out in our new sweats and through back warm ups our women raced exceptionally well. There was a full set of bleachers and a concession stand.
Today we have an 8:30am wake up swim ... after which the women will have breakfast OYO (on your own) and will be reporting back about 10:45am. We are set for a noon start and I couldn't be more excited for day 2 of racing!
GO HAVEN!!
Today we have an 8:30am wake up swim ... after which the women will have breakfast OYO (on your own) and will be reporting back about 10:45am. We are set for a noon start and I couldn't be more excited for day 2 of racing!
GO HAVEN!!
Friday, October 22, 2010
Thursday, October 21, 2010
Set of the Week
Great set today on the day before our Quad Meet.
We did total of 12 x 200's & 24 x 25's kick...the goal on the 200's was to get :15 - :20 rest. The AO portion was to feel like the last part of a race, working a great finish and swimming an awesome last 12 1/2 yards to a sweet finish.
2 x
(150 build up to AO / :5 rest / 50 AO @ 2:50 / 3:00 / 3:10
(100 build up to AO / :5 rest / 100 AO @ 2:50 / 3:00 / 3:10
(200 pull recovery BE 3/5/3/7 @ 3:15 / 3:30
(150 build up to AO / :5 rest / 50 AO @ 2:50 / 3:00 / 3:10
(100 build up to AO / :5 rest / 100 AO @ 2:50 / 3:00 / 3:10
(200 pull recovery BE 3/5/3/7 @ 3:15 / 3:30
(1:00 rest
(12 x 25 AO kick w/ board, choice @ :30
(1:00 rest
We did total of 12 x 200's & 24 x 25's kick...the goal on the 200's was to get :15 - :20 rest. The AO portion was to feel like the last part of a race, working a great finish and swimming an awesome last 12 1/2 yards to a sweet finish.
2 x
(150 build up to AO / :5 rest / 50 AO @ 2:50 / 3:00 / 3:10
(100 build up to AO / :5 rest / 100 AO @ 2:50 / 3:00 / 3:10
(200 pull recovery BE 3/5/3/7 @ 3:15 / 3:30
(150 build up to AO / :5 rest / 50 AO @ 2:50 / 3:00 / 3:10
(100 build up to AO / :5 rest / 100 AO @ 2:50 / 3:00 / 3:10
(200 pull recovery BE 3/5/3/7 @ 3:15 / 3:30
(1:00 rest
(12 x 25 AO kick w/ board, choice @ :30
(1:00 rest
Tuesday, October 19, 2010
Haven Quad Meet
Here is some important meet information for the first ever Haven Quad Meet being held Friday (6pm) and Saturday (noon). We are hosting 3 other PSAC women's only programs ... California University of PA, East Stroudsburg University and Kutztown University.
Friday's events are as follows:
400 med relay
1000 free
50 free
200 back
100 breast
200 fly
400 free relay
400 im - time trial
Saturday's events are as follows:
200 med relay
500 free
200 im
100 fly
100 free
200 breast
100 back
200 free relay
1650 free - time trial
Swimmers are limited to 3 total events per day.
Teams are limited to 4 total entries per event.
Relays are limted to 3 per team.
1000 & 500 are limited to 3 entries per team.
400 im and 1650 are time trial / exhibition events and will not be scored or counted towards a swimmers 3 events per session.
Friday's events are as follows:
400 med relay
1000 free
50 free
200 back
100 breast
200 fly
400 free relay
400 im - time trial
Saturday's events are as follows:
200 med relay
500 free
200 im
100 fly
100 free
200 breast
100 back
200 free relay
1650 free - time trial
Swimmers are limited to 3 total events per day.
Teams are limited to 4 total entries per event.
Relays are limted to 3 per team.
1000 & 500 are limited to 3 entries per team.
400 im and 1650 are time trial / exhibition events and will not be scored or counted towards a swimmers 3 events per session.
Saturday, October 16, 2010
Crimson v. White
What a great day for racing!!
We had a short order of events ... 200 med relay, 500 free, 50 free, 100 fly, 100 back, 100 breast, 100 free, 200 im, 200 free relay.
The Crimson team dominated early by setting a meet record in the 200 medley (Daversa, Rehrig, Buss & Taylor - 1:57.11) and going 1-2-3 in the 500. Britt Rehrig (team crimson) also won the 50 free in a new meet record and PSAC qualifying time of 24.87. (Sam Durham of the white team was 2nd also under the old record with a time of 25.48).
Jenna Brooks (team white) and Kristin Taylor (team crimson) both were under the old 100 fly record with a 1:03.07 and 1:03.80. Sara Daversa won the 100 backstroke just ahead of Kristen Capretti (team white). Britt Rehrig broke her own record in the 100 breast with 1:08.68, also good enough for an unofficial PSAC qualifying time.
The 7th event had Sam Durham break the 100 free record with a 57.07. Shannon Milstead won the 200IM with a time of 2:27.78. Alum Amanda Palmer swam this event and broke the old record with a time of 2:20.84 ... she now holds the distinction of holding the meet record (2:26.05) and the alum record!!
The White team battled all day picking up a lot of the depth points and after earning the 6 points for the relay win with a new meet record (Terray, Brooks, Capretti & Durham - 1:42.74) (note the crimson team was also under the old record earning 2 points - Buss, Williams, Taylor & Rehrig) ... to finish the meet with a 64 - 64 tie.
Big props go to Shannon "Dubby" Wilbur - Alum and Adam Stoner - Future Alum for their team dividing skills.
We open the regular season next weekend hosting Cal, Kutztown and E. Stroudsburg in the first ever Haven Quad Invitational.
GO HAVEN!!
We had a short order of events ... 200 med relay, 500 free, 50 free, 100 fly, 100 back, 100 breast, 100 free, 200 im, 200 free relay.
The Crimson team dominated early by setting a meet record in the 200 medley (Daversa, Rehrig, Buss & Taylor - 1:57.11) and going 1-2-3 in the 500. Britt Rehrig (team crimson) also won the 50 free in a new meet record and PSAC qualifying time of 24.87. (Sam Durham of the white team was 2nd also under the old record with a time of 25.48).
Jenna Brooks (team white) and Kristin Taylor (team crimson) both were under the old 100 fly record with a 1:03.07 and 1:03.80. Sara Daversa won the 100 backstroke just ahead of Kristen Capretti (team white). Britt Rehrig broke her own record in the 100 breast with 1:08.68, also good enough for an unofficial PSAC qualifying time.
The 7th event had Sam Durham break the 100 free record with a 57.07. Shannon Milstead won the 200IM with a time of 2:27.78. Alum Amanda Palmer swam this event and broke the old record with a time of 2:20.84 ... she now holds the distinction of holding the meet record (2:26.05) and the alum record!!
The White team battled all day picking up a lot of the depth points and after earning the 6 points for the relay win with a new meet record (Terray, Brooks, Capretti & Durham - 1:42.74) (note the crimson team was also under the old record earning 2 points - Buss, Williams, Taylor & Rehrig) ... to finish the meet with a 64 - 64 tie.
Big props go to Shannon "Dubby" Wilbur - Alum and Adam Stoner - Future Alum for their team dividing skills.
We open the regular season next weekend hosting Cal, Kutztown and E. Stroudsburg in the first ever Haven Quad Invitational.
GO HAVEN!!
Alum
We welcomed back a few alum today ... special shout out to Shannon Wilbur ('10), Ashley Lightcap ('10), Amanda Palmer ('10), Shannon Samanka ('09) and Rebecca Fountaine ('10)!
Friday, October 8, 2010
Thursday pm / Friday am
Last night had a great first half of a workout and followed it up with a great swim/dryland set.
We did a dirty dozen minus 2. Which is swimming the width of the pool underwater ...the first time across we do 1 press out ... 1 push up ... 1 sit up, the second time across we do 2 press outs ... 2 push ups ... 2 sit ups etc getting up to 10 press outs ... 10 pushups ... 10 situps.
Everybody on the team had a partner. When their partner was doing the dirty dozen minus 2, they were in the shallow end doing an AO kick with a board and double the number drag jumps (so when their partner was doing sets of 1, they had 2 DJ's. When their partner was doing sets of 2, they had 4 DJ's etc getting up to 20 DJ's)
We did a dirty dozen minus 2. Which is swimming the width of the pool underwater ...the first time across we do 1 press out ... 1 push up ... 1 sit up, the second time across we do 2 press outs ... 2 push ups ... 2 sit ups etc getting up to 10 press outs ... 10 pushups ... 10 situps.
Everybody on the team had a partner. When their partner was doing the dirty dozen minus 2, they were in the shallow end doing an AO kick with a board and double the number drag jumps (so when their partner was doing sets of 1, they had 2 DJ's. When their partner was doing sets of 2, they had 4 DJ's etc getting up to 20 DJ's)
This morning we did an hour of swimming and then an hour of power. Which is simply an hour in the pool without touching the bottom or the sides of the pool, doing various activities with medicine balls, jugs and vertical kicking. We did the first 30 minutes with shoes on.
Saturday, October 2, 2010
Team / Pool / All Time Top 5
All these have been updated and listed on the right side of the blog ... scroll down!
Set of the Week
First Set of the Week this season!!
3 x
(3 x 100
(4 x 50
rd 1
100's - IM @ 1:30 / 1:40
50's - free @ :35 / :40 / :45
rd 2
100's - free @ 1:15 / 1:20 / 1:25
50's - fast SLK @ 1:00
rd 3
100's - fast kick w/ board @ 2:00
50's - im order @ :45/:50
3 x
(3 x 100
(4 x 50
rd 1
100's - IM @ 1:30 / 1:40
50's - free @ :35 / :40 / :45
rd 2
100's - free @ 1:15 / 1:20 / 1:25
50's - fast SLK @ 1:00
rd 3
100's - fast kick w/ board @ 2:00
50's - im order @ :45/:50
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