600 warm-up
8x repeat on 2:00
Option #1 100 swim
Option #2 100 kick 50 swim
Option #3 50 kick 100 swim
Option #4 25 kick 100 swim
12x50 hold pace for points.
6x50 descend pace 1-6.
15 minutes of strength/swim set
Warm down
Thursday, July 16, 2009
Wednesday, July 15, 2009
Katy Freeman wins Gold Medal at World University Games
On July 11th, at World University Games in Belgrade Serbia, UCSB's All-American Katy Freeman won a gold medal as a member of the USA 4x100 Medley relay team. The American team finished at 4:01.90 narrowly defeating Italy at 4:02.75. In the process the American team established a new meet record, shattering the mark set by Japan in 2007 at 4:03.11.
Katy Freeman, representing the Santa Barbara Aquatics Club in domestic competitions, split a blistering 1:05.83 for the breaststroke leg of the relay. That time (if contested as a flat start) would rank her 2nd in the country behind only Olympic champion and American Record holder Rebecca Soni. Additionally, Katy’s split makes her only the second American female to break the 1:06 barrier all-time.
Congratulations Katy and good luck at the US Open in August.
Katy Freeman, representing the Santa Barbara Aquatics Club in domestic competitions, split a blistering 1:05.83 for the breaststroke leg of the relay. That time (if contested as a flat start) would rank her 2nd in the country behind only Olympic champion and American Record holder Rebecca Soni. Additionally, Katy’s split makes her only the second American female to break the 1:06 barrier all-time.
Congratulations Katy and good luck at the US Open in August.
Friday, June 19, 2009
SBAC introduces Erik Hansen
I am proud to introduce coach Erik Hansen (pictured above working with SBAC senior athlete) to the SBAC community. Erik will be working primarily as the strength and conditioning coach for the SBAC Senior swimming program.
Erik Hansen comes to SBAC with a tremendous background is the sport of swimming and in the field of strength and conditioning training. He will be working with the Senior program on Tuesday and Thursday for dryland, as well as assisting in the swimming portion of the practice.
A brief look at Erik Hansen:
13 years competitive swimming experience
· UCSB swim team captain
· Three times voted most inspirational
· Exercise minor from UCSB
· UCSB masters assistant coach for one year
· Performance Enhancement Specialist from the National Academy of Sports Medicine
· Professional member of the National Strength and Conditioning Association with pending Certified Strength and Condition Specialist distinction
· Functional Movement Screen certified
· Former strength and condition coach for Santa Barbara High’s varsity basketball team and several top level athletes in various sports in SB
· Interned at UCSB’s strength and conditioning department
· Assisted UCSB’s swim team with instructing dryland workouts.
Erik states: "I am excited to apply current methods of strength training, conditioning and stroke technique to help the long term development of every athlete at Santa Barbara Aquatics. But more than that, I’m thankful for the opportunity to teach those priceless life-lessons that develop in the context of athletics."
As a witness of Erik's insane dryland program last week I can attest to the value of his coaching for our program. I would like to encourage everyone that attends practice in the Senior group to adjust their schedule to hopefully include Tuesday and Thursday afternoon practices.
Erik Hansen comes to SBAC with a tremendous background is the sport of swimming and in the field of strength and conditioning training. He will be working with the Senior program on Tuesday and Thursday for dryland, as well as assisting in the swimming portion of the practice.
A brief look at Erik Hansen:
13 years competitive swimming experience
· UCSB swim team captain
· Three times voted most inspirational
· Exercise minor from UCSB
· UCSB masters assistant coach for one year
· Performance Enhancement Specialist from the National Academy of Sports Medicine
· Professional member of the National Strength and Conditioning Association with pending Certified Strength and Condition Specialist distinction
· Functional Movement Screen certified
· Former strength and condition coach for Santa Barbara High’s varsity basketball team and several top level athletes in various sports in SB
· Interned at UCSB’s strength and conditioning department
· Assisted UCSB’s swim team with instructing dryland workouts.
Erik states: "I am excited to apply current methods of strength training, conditioning and stroke technique to help the long term development of every athlete at Santa Barbara Aquatics. But more than that, I’m thankful for the opportunity to teach those priceless life-lessons that develop in the context of athletics."
As a witness of Erik's insane dryland program last week I can attest to the value of his coaching for our program. I would like to encourage everyone that attends practice in the Senior group to adjust their schedule to hopefully include Tuesday and Thursday afternoon practices.
Thursday, June 18, 2009
Wednesday PM at DPHS and Thursday AM at UCSB
Wednesday PM at DPHS
DRYLAND MADNESS WITH ERIK HANSEN (1 hour)
swimming workout
400 EZ
12x50 as 25 free/25 breaststroke underwater
8x20 sprint turns
20x50 as 3 fast 1 EZ on 60
10x100 pull on 1:10 (breath 3)
200 Warm Down
Thursday AM at UCSB (LCM)
The AM practices at UCSB are designed for the elite level swimmer and water polo player that attends practice regularly.
400 EZ, 200 Kick EZ
200 as back/breast
6x50 descend breathing 6 to 1 on 60
5x100 pull breath 5 on 1:30
8x20 meter sprints
30x100 on 1:40 best average
power rack training
2 pulls 1 20 meter sprint
3 pulls 1 20 meter sprint
4 pulls 1 20 meter sprint
3 pulls 1 20 meter sprint
2 pulls 1 20 meter sprtin
200 WD
DRYLAND MADNESS WITH ERIK HANSEN (1 hour)
swimming workout
400 EZ
12x50 as 25 free/25 breaststroke underwater
8x20 sprint turns
20x50 as 3 fast 1 EZ on 60
10x100 pull on 1:10 (breath 3)
200 Warm Down
Thursday AM at UCSB (LCM)
The AM practices at UCSB are designed for the elite level swimmer and water polo player that attends practice regularly.
400 EZ, 200 Kick EZ
200 as back/breast
6x50 descend breathing 6 to 1 on 60
5x100 pull breath 5 on 1:30
8x20 meter sprints
30x100 on 1:40 best average
power rack training
2 pulls 1 20 meter sprint
3 pulls 1 20 meter sprint
4 pulls 1 20 meter sprint
3 pulls 1 20 meter sprint
2 pulls 1 20 meter sprtin
200 WD
Wednesday, June 17, 2009
Wednesday 6 AM at San Marcos
warm-up swim/kick
12x50 on 60
4 rounds of
#1 free/back with extended underwater
#2 free/breast with extended underwater
#3 free descend breaths by round 4 to 1
8x75 on 1:30
25 dolphin kick with weight
25 ez
25 fast fly
8x100 on 1:30
group options
100 free then dryland strength in between repeats
or
100's IM
or
100's free/stroke
or
100's free
8x50 on 1:00
25 ez, 25 fast then dryland strength in between repeats
30 minutes of SBAC original dryland/water sprint activity: squats, weights, push-ups, dips, more squats and more push-ups, underwater kicking, 10 meter sprints and the rest.
12x50 on 60
4 rounds of
#1 free/back with extended underwater
#2 free/breast with extended underwater
#3 free descend breaths by round 4 to 1
8x75 on 1:30
25 dolphin kick with weight
25 ez
25 fast fly
8x100 on 1:30
group options
100 free then dryland strength in between repeats
or
100's IM
or
100's free/stroke
or
100's free
8x50 on 1:00
25 ez, 25 fast then dryland strength in between repeats
30 minutes of SBAC original dryland/water sprint activity: squats, weights, push-ups, dips, more squats and more push-ups, underwater kicking, 10 meter sprints and the rest.
Tuesday, June 16, 2009
Tuesday 6:30 AM at UCSB LCM (with medball launch contest)
Monday morning and afternoon were preparation practices for the Tuesday morning quality (FAST) set. The following workout was done long course meters.
800 warm up
8x50 as 35 ez social kick 15 fast
8x50 descend breathing 8 to 1 by 50
3x100 50 back/ 50 breast (triple pull-outs)
8x20 meter sprints
Broken 200 (at the 50's on 50)
Kiley free (from dive on 40) 29.6, 32.2, 33.2, 33.6
(from push) 32, 32, 32, 33 (from dive) 30, 31, 32, 30
Drew fly (from dive) 29.0, 30.8, 31.8, 31.6 (from push) 29.8, 30.0, 31, 31.8
Matt breast (from dive) 36.5, 37.4, 36.8, 36.0 IM (from push) 28.0, 35, 36, 29..0
Sarah fly (from dive) 35.5, 38.0, 38.9, 38.1 Free (from push) 31, 32, 32, 32
Shores free (from dive on 40) 31, 32, 32, 30 free (from push) 32, 33, 32, 30
Conner free (from dive) 28, 31, 31, 31.8 free (from push) 29, 30, 31, 31
Becky free (from dive) 34.7, 36.0, 36.8, 35.4 back (from push) 41, 41, 43, 44
John free (from push) 39, 37, 42, 39 (from dive) 33, 37, 42, 39
Broken 100 (at the 50 on 50)
Drew free (from push) 27, 29 fly (from dive) 29, 31
Kiley Free (from dive) 29, 31 free (from push) 31, 32
Conner free (from dive) 29, 30 free (from push) 29, 31
Matt breast (from dive) 33, 36 free (from push) 31, 31
Becky back (from push) 40, 41 fly (from dive) 36, 38
Sarah fly (from dive) 33, 36 back (from push) 38, 40
shores Free (from dive) 30, 32 from push 32, 33
John free (from push) 38, 40 breast from dive 47, 54
30 minutes of medballs on dryland, 12 meter sprints, 25 sprints with turns, push-ups, water squats, medball launch contest, dips, water push-ups, regular squts, medball swim sprints, and other general madness that happens on a daily practice in the senior group.
warm down 200
800 warm up
8x50 as 35 ez social kick 15 fast
8x50 descend breathing 8 to 1 by 50
3x100 50 back/ 50 breast (triple pull-outs)
8x20 meter sprints
Broken 200 (at the 50's on 50)
Kiley free (from dive on 40) 29.6, 32.2, 33.2, 33.6
(from push) 32, 32, 32, 33 (from dive) 30, 31, 32, 30
Drew fly (from dive) 29.0, 30.8, 31.8, 31.6 (from push) 29.8, 30.0, 31, 31.8
Matt breast (from dive) 36.5, 37.4, 36.8, 36.0 IM (from push) 28.0, 35, 36, 29..0
Sarah fly (from dive) 35.5, 38.0, 38.9, 38.1 Free (from push) 31, 32, 32, 32
Shores free (from dive on 40) 31, 32, 32, 30 free (from push) 32, 33, 32, 30
Conner free (from dive) 28, 31, 31, 31.8 free (from push) 29, 30, 31, 31
Becky free (from dive) 34.7, 36.0, 36.8, 35.4 back (from push) 41, 41, 43, 44
John free (from push) 39, 37, 42, 39 (from dive) 33, 37, 42, 39
Broken 100 (at the 50 on 50)
Drew free (from push) 27, 29 fly (from dive) 29, 31
Kiley Free (from dive) 29, 31 free (from push) 31, 32
Conner free (from dive) 29, 30 free (from push) 29, 31
Matt breast (from dive) 33, 36 free (from push) 31, 31
Becky back (from push) 40, 41 fly (from dive) 36, 38
Sarah fly (from dive) 33, 36 back (from push) 38, 40
shores Free (from dive) 30, 32 from push 32, 33
John free (from push) 38, 40 breast from dive 47, 54
30 minutes of medballs on dryland, 12 meter sprints, 25 sprints with turns, push-ups, water squats, medball launch contest, dips, water push-ups, regular squts, medball swim sprints, and other general madness that happens on a daily practice in the senior group.
warm down 200
Monday, June 15, 2009
New Pool, New Time
Please consult the SBAC Senior monthly schedule. There are new updates for the summer.
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