Santa Barbara Aquatics Club Senior

Senior/Masters Practice on July 15th AM

2009-07-16T09:20:00.000-07:00

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

Katy Freeman wins Gold Medal at World University Games

2009-07-15T12:46:00.000-07:00

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.

SBAC introduces Erik Hansen

2009-06-19T13:14:00.000-07:00

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.

Wednesday PM at DPHS and Thursday AM at UCSB

2009-06-18T12:39:00.000-07:00

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

Wednesday 6 AM at San Marcos

2009-06-17T14:12:00.000-07:00

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.

Tuesday 6:30 AM at UCSB LCM (with medball launch contest)

2009-06-16T12:52:00.000-07:00

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

New Pool, New Time

2009-06-15T11:10:00.000-07:00

Please consult the SBAC Senior monthly schedule. There are new updates for the summer.

What just happened?

2009-06-06T18:07:00.000-07:00

For those that have been to practice already: Thank you for being apart of the first week of swim practices at SBAC. I spent many years thinking about the type of program that I would create as a head coach, and this week has been very rewarding for me personally. We've done some things than you may not have expected at a swim practice, and I appreciate the willingness accept the challenge.

I believe that everyone that attends practice regularly will become stronger and more efficient in the water, thus creating faster swimmers and better aquatics athletes. You may be sore and tired now, but you will adapt and conquer.My advice for the weekend: Take care of your body. Get plenty of sleep (I prefer 9 hours), eat healthy (you should know what that means) and relax as much as possible. To achieve the highest success, athletes need to push their body to the limit, but must also allow that body to recover.

See you on Monday morning at San Marcos 6:00 am.

For those that have not yet experienced the SBAC senior group training session: You've never been apart of a swim practice like this. It is challenging and rewarding, painful and enjoyable. Some athletes are in very good shape, others are trying to get there, but we all swim together as one pool. Water polo players, masters swimmers, developmental level swimmers, and elite senior/college level swimmers all participated in practice this week.You are welcome to watch a practice before joining the group, otherwise......See you on Monday morning at San Marcos 6:00 am.

Friday Night Derby Results

2009-06-06T16:56:00.000-07:00

45 minutes dryland

Warm up
10x50
2 rounds
3 breath, 2 breath, 1 breath, EZ, no breath
10x50 on 40 25 free, 25 back
8x25 half ez half fast
main set
16x50
4 rounds of 4x50's on 2 min with extra 2 minutes between rounds
First round from push
Second round from dive
Third round from push with fins
Fourth round from dive with fins
Drew round 1 (25 fly, 50 free) 41.1, 41.4, 41.7, 42.3 round 2 (25 fly, 50 free)40.4, 41.2, 41.0, 41.8 round 3 (25 free, 25 fly no fins) 25.3, 25.1, 25.3, 24.8 round 4 (25 free, 25 fly no fins) 24.0, 24.0, 24.0, 24.4
Matt (25 free, 25 breast) 28.3, 27.8, 28.0, 27.7 round 2 27.5, 26.6, 26.3, 26.8 round 3 23.9, 23.2, 23.8, 23.6 round 4 23.4, 23.1, 23.0, 22.7
Conner (all free, fins on last round only) round 1 24.5, 24.7, 24.6, 24.9 round 2 24.5, 24.3, 24.3, 24.2 round 3 25.3, 25.8, 25.9, 26.1 round 4 23.4, 23.1, 23.0, 22.7
Shores (all free no fins) 26.8, 27.0, 26.9, 27.7 round 2 26.3, 26.6, 26.3, 26.5 round 3 27.1, 26.1, 26.2, 26.1, round 4 26.1, 25.9, 26.9, 25.8
Sami (25 free, 25 back) round 1 29.1, 28.7, 29.5, 29.2, round 2 28.3, 28.8, 29.2, 28.9 round 3 27.1, 26.1, 26.2, 26.1, round 4 26.1, 25.9, 26.9, 25.8
Kiley (alternate 25 free/25 fly and 25 free/25 back) round 1 29.1, 28.6, 29.3, 28.9 round 2 28.3, 28.3, 28.4, 28.2 round 3 26.1, 25.8, 25.8, 26.5 round 4 25.8, 25.6, 26.3, 24.8
Sarah (25 free, 25 fly) round 1 27.9, 27.6, 27.5, 27.4 round 2 26.8, 27.2, 27.2, 27.2 round 3 26.1, 25.6, 25.5, 25.8 round 4 25.8, 25.6, 25.7, 24.8

warm down

FRIDAY NIGHT DERBY

2009-06-04T09:51:00.001-07:00

Summer "Derby Night" at San Marcos. Warm up from 5:30 to 6:00 racing from 6 to 7ish.

I am determined to make the Friday practice an event that any athlete can look forward to with excitement. Thus, in the future, Friday night at SBAC is going to be known as "Derby Night." We are going to put up the racing blocks (as often as we can) and have as many races on the watch as possible. We may do relays or races with fins or some other type of race, but there will always be a common thread of sprinting short distances typically from the blocks.

Masters, water polo conditioning athletes, high school aged swimmers, and elite college swimmers are encouraged to join the excitement on Friday Nights. Dryland begins at 5 PM and the racing begins at 6 PM (Warm-up from 5:30 until 6:00 as needed). "Derby Night" will end at around 7 PM. Most practices will be at San Marcos, but we encourage you to check the schedule for updates. Family and friends are welcome to attend and watch the races (The best part of the night will be from 6:30 to 7).

This Friday, JUNE 5th

Goal Main set.

4x50 FAST from push on 2 minutes
4x50 FAST from Blocks on 3 minutes
500 EZ
4x50 FAST from push on 3 minutes (with fins)
4x50 FAST from blocks on 4 minutes (with fins)

25's WIN THE POOL.

see you there

Thursday 5:30 AM

2009-06-04T09:37:00.000-07:00

Another great turnout of Senior swimmers, water polo conditioning athletes, Masters and elite college swimmers. 13 swimmers total (4 masters, 5 Water Polo Conditioning, 2 college elite, 2 Senior). Even though it's been a challenging week with the end of the school year upon us, the morning practices have been well attended and exciting.

600 general warm up

7x100 #1 on 1:40 kick drop 5 seconds from interval and try to make base as long as possible. When you cannot make base any longer switch to 50 kick/50 swim then all swim when necessary.

4x50 on 60 descend breathing from 4 on #1 to 1 on #4

8 rounds of the following
50 on 50 backstroke with 8 dolphin kicks off walls
25 on 40 FAST backstroke with 12 dolphin kicks off wall

8 rounds of the following
75 on 1:10 as Fly, Back, Breast
75 on 1:20 as breathing 1, 2, 3 total breaths per lap
75 on 1:30 fast
Top average for fast 75's:
Boys: Drew (50 fly, 25 free) 41.2
Girls: Jade (free) 47.0

14x25's pick em

BONUS set:
push ups, squats, water pushups between 25's fly or free

Wednesday 5:00 PM

2009-06-04T09:27:00.001-07:00

Wednesday 5:00 PM at UCSB Campus Pool SCY

45 minutes of sit-ups, push-ups, leg strength conditioning, med ball work and other general dryland training

After general warm-up:

2x (4x50 descend breaths from 4 to 1) on 55

8 rounds:
50 ez kick
2x25 Kick FAST on the watch

8x50 MUST descend 1-8 all on the watch

bands set
8 rounds of 45 seconds on 15 seconds rest

2 rounds
75 Fly, back, breast
75 1 breath on lap 1, 2 breaths on lap 2, 3 breaths on lap 3
75 FAST

secret training set for 10 minutes

25's pick em (10 total)

warm down

Wednesday 5:30 AM

2009-06-03T09:35:00.000-07:00

Wednesday June 3rd 5:30 AM at San Marcos SCY
More athletes at SBAC morning practice
13 athletes (3 elite college, 5 senior high school, 5 masters)

Warm up about 600

workout on 60 seconds per repeat
8x75 First 25 backstroke
3x50 kick
8x50 descend breathing 8 to 1
3x50 kick
8x75 (two rounds of the following)
#1 25 fly, 50 free
#2 25 back, 50 free
#3 25 breast, 50 free
#4 fly, back, breast
3x50 kick
2 rounds of the following
50 as 25 ez 25 underwater max
75 as 50 ez 25 fast
50 as 25 underwater max 25 fast or 100 free
3x50 kick
4 rounds of the following
50 ez
75 FAST on the watch
3x50 kick
4 rounds of the following
50 ez
50 FAST on the watch
3x50 kick
14x25 pick em
8x25 1 no breath 1 FAST on the watch.
BONUS
3 swimmer relay with fast 25's pushups and squats at each end

warm down.

join us?

Prepare Yourself

2009-06-02T10:14:00.000-07:00

The following is my personal vision for the future of the senior program

SBAC Senior: A commitment to achieving the highest level of success in swimming.

I understand the desire for excellence in sport, and I know that athletes in Santa Barbara seek to reach their greatest potential. As a coach I can help athletes realize that potential. For those that seek success at the highest level I will offer an extensive program of swimming, dryland strength and conditioning, and mental training to prepare for peak swimming performance.
As a swimmer I trained with Erik Vendt, Lenny Krazleburg, Brad Bridgewater, Lindsay Benko, Kaitlin Sandeno, Klete Keller, Ryk Neethling, Roland Schoeman, Amanda Beard (all Olympic Gold Medalists) and many other Olympic medalists, NCAA champions and World Record Holders. In the years leading up to the Olympics I participated in many practices where I found myself head to head racing Michael Phelps. As a teammate of many of the greatest athletes in the sport, I am aware of what it takes to make it to the highest level in the sport of swimming.
Practice sessions for the senior level swimmer will often last up to 2 hours, and some athletes may be asked to attend up to 10 practices a week if they are mentally and physically capable (though most will be asked to attend either 8 or 9 per week). The senior level practice will have a variety of differences based upon stroke and distance, but will be cohesive in one primary aspect: everyone will compete. Athletes will use kickboards, fins, paddles, pull buoys and various other training devices to create an environment for maximum competition.
Senior level swimmers will find themselves involved in a SBAC organized and administered dryland training program. The SBAC dryland program will implement various aspects of training that I learned as an athlete. In addition, two of the SBAC coaches have extensive experience as personal trainers and are eager to offer their skills into creating a comprehensive dryland training program.
In short, the senior program will demand that swimmers be focused in and out of the water. I do not offer a “magic formula” that will catapult a swimmer to the Olympics, but I will challenge every athlete on a daily basis. The serious swimmer will have my attention and commitment to excellence.

Dryland + Swimming = fun for coach

2009-06-02T09:44:00.000-07:00

The first afternoon at SBAC was a lot of fun (for the coach). The practice started at 5 pm at UCSB Campus Pool with situps, pushups, squats and med ball training. Then the swimming (6 athletes):

Workout after warm-up

2 rounds
100 on 1:15 last 25 fast
75 on 1:00 last 25 fast
50 on 45 last 25 fast
25 fast on 30

7x100 descend kicking to swimming from 1:40 to 1:10. Make interval as 100 kick as long as possible then switch to 50 kick/50 swim then switch to 100 swim to make interval.

8x50 on 55 control breath descend from 8 breaths to 1 breath on #8

8x50 kick on 50 1 easy 1 fast

8 rounds of the following set
50 seconds of bands
25 easy on 30
50 fast free on 45
25 fast stroke on 45

100 easy kick

5x100 on 1:10
all free or 25 fly, 50 free, 25 fly

25's pick em with water push-ups and dips

warm down

First practice in the books

2009-06-01T12:09:00.000-07:00

Morning practice: 5 athletes 1 coach at San Marcos High School at 5:30 AM

Warm-up/kick set about 600 yards

workout

8x75 on 60
50 free 25 backstroke
3x50 ez kick
8x75 on 60
#1 25 fly/ 50 free
#2 25 free/ 25 back/ 25 free
#3 50 free/25 breast
#4 IM no free
3x50 ez kick
8x75 on 60
odd last 25 fast
even first 25 fast
3x50 kick ez
8x50 descend breathing pattern from 8 to 1 on #8
3x50 kick ez
8x50 on 60 kick as 1 ez 1 fast
or
4x (50 kick ez on 60 75 kick fast on 60)
3x50 kick ez
4x
75 breath 1,2,3 by lap
50 as 25 ez 25 fast
3x50 ez kick

25's pick em.

warm down.

thanks to those that were apart of the first official swim practice at SBAC!