Penn Charter Aquatic Club

May Week 5 - Turns

2011-06-20T15:45:00.002-04:00

LANES 4, 5

LANES 3, 4

LANES 1, 2

May Week 4 - Fly

2011-06-02T13:15:00.003-04:00

LANES 4, 5

LANES 3, 4

LANES 1, 2

Senior Video Channel

2011-05-27T20:54:00.005-04:00

This is an underwater video of a Sr 2 swimmer taken on May 17, 2011. I have been compiling above- and below-water footage to track the progress of each swimmer's stroke. The previous uw footage is from Oct 2010.

Not unlike our spring Stroke Clinics, I'll sit down with the Sr group and we'll go over 2-3 key technique skills for each stroke/ turn/ start. Once we have a particular vocabulary in place, we then review their footage and see where we can change their stroke. The primary goal for all of this is to educate our swimmers in order to improve stroke efficiency - making them faster in the water while using the same amount of effort....easier said than done.

The PCAC Senior Group's video channel is here. [vimeo]

-Ryan

Week 3 - Breaststroke

2011-05-27T14:46:00.009-04:00

LANES 5, 6

Mon 5/23

Tues 5/24

LANES 3, 4

Mon 5/23

Tues 5/24

LANES 1, 2

Mon 5/23

Tues 5/24

May Week 2 - Back

2011-05-18T20:40:00.002-04:00

LANES 5, 6

Mon 5/16/11

Tues 5/17/11 pt.1

LANES 3, 4

Mon 5/ 16/11

Tues 5/17/11

Wed 5/18/11

LANES 1, 2

Mon 5/16/11

Tues 5/17/11

May Week 1 - Free

2011-05-18T20:24:00.002-04:00

LANES 5, 6

Mon 5/9/11

Tues 5/10/11

LANES 3, 4

Mon 5/9/11

Tues 5/10/11

Wed 5/11/11

LANES 1, 2

Mon 5/9/11

Tues 5/10/11

Sr 2 - 6x100 IM

2011-05-09T09:36:00.002-04:00

For the Sr 2 group: 6x100 IM Pulse plots, May 4. The battery ran out, so only the first 3 100s were filmed.

Week 5 - Starts/ Turns

2011-05-04T22:09:00.003-04:00

LANES 5, 6

Mon 5/2 - Starts

Mon 5/2 - Turns

Tues 5/3 - Starts

Tues 5/3 - Turns

Wed 5/4 - Starts

Wed 5/4 - Turns

LANES 3, 4

Mon 5/2 - Turns

Tues 5/3 - Starts

Tues 5/3 - Turns

Wed 5/4 - Starts

Wed 5/4 - Turns

LANES 1,2

Tues 5/3 - Starts

Mon 5/2 - Turns

Tues 5/3 - Turns

Week 4 - Butterfly

2011-05-01T08:07:00.004-04:00

LANES 5, 6

Mon 4/25/11

Tues 4/26/11

LANES 3, 4

Mon 4/25/11

Tues 4/26/11

Pt. 3

Pt. 4

LANES 1, 2

Mon 4/25/11

Tues 4/26/11

Week 3- Breaststroke

2011-04-21T13:33:00.005-04:00

Lanes 5, 6

Mon 4/18/11

Tues 4/19/11

Lanes 3, 4

Mon 4/18/11

Tues 4/19/11 pt .1

Tues 4/19/11 pt. 2

Lanes 1, 2

Mon 4/18/11

Tues 4/19/11

pt. 3, Ray

April Week 2 - Backstroke

2011-04-14T11:43:00.003-04:00

LANES 5, 6

Mon 4/11/11

Tues 4/12/11

LANES 3, 4

Mon 4/11/11 (pt 1)

Mon 4/11/11 (pt 2)

Tues 4/12/11

Wed 4/13/11

LANES 1, 2

Mon 4/11/11

Tues 4/12/11

April Week 1 - Free

2011-04-07T21:07:00.002-04:00

Videos from Mon 4/4

Lanes 5, 6

Lanes 3, 4

Lanes 1, 2

Videos from Tues 4/5

Lanes 5, 6

Lanes 3, 4

Lanes 1, 2

High Pulls & Jumps

2010-12-09T18:28:00.000-05:00

Location: Field House

Workout:

5 rounds for time

10x 1-arm dumbbell high-pull (10r/ 10l)

10x box jumps (or band resisted-jump)

Notes:

Video of high-pull (done with pvc) [crossfit.com]

Video of db high-pulls [cathletics.com]

Use a single db wt of 15-35#

More Thrusters

2010-12-06T18:43:00.000-05:00

Location: Field House

Workout:

16x DB Thrusters

1x Run Gym Loop (around 2 b-ball courts side-by-side)

12x DB Thrusters

2x Run

8x DB Thrusters

3x Run

4x DB Thrusters

4x Run

Notes:

Video of Thrusters done with both barbells and dumbbells [crossfit]

100 Thrusters

2010-11-27T13:37:00.001-05:00

Location: Field House

Workout:

100 Thrusters. Every minute, do 3x burpees. Use a single DB in the rack position.

then:
Partner-assisted shoulder stab exercises, 10 each arm, 2 rds
1. Stop-sign

2. Lateral, thumb up

3. Hitchhikers

Relays in the "Pit"

2009-10-16T17:40:00.000-04:00

Location:
Wrestling Room (aka. The Pit)

Workout:
3 teams.
P1=rev bear crawl to rings, then front plank on rings.
P2=begins simultaneously and rev bear crawl to replace P1. P1 then bear crawls back to start. P3 then starts rev bear crawl to replace P2. so on, so forth.

Each team scores a point every time a player completes a round. The third place team gets to do a penalty workout (=40xsit-ups)

Game Day Pt 3

2009-10-14T17:38:00.000-04:00

Location: Gym

Workout: 10&U=Soccer, 11&O=Basketball. Have Fun!

Skipping Rope

2009-10-12T10:49:00.000-04:00

Location: Gym

Workout:
Dev:
1x run gym lap
20x sit-ups
5x push-ups
1x lap run
5x burpees (to plank)
5x tuck jumps
1x lap run
5x push-ups
20x sit-ups
1x lap run

Blue+:
Complete with partner -

30x Jump Ropes
15x sit-ups

P1 completes 1 round, then P2 completes 1 round. Each player completes 5 rounds. Teams finishing in bottom 50% get to do a penalty set.

Penalty= 2x 1:20 Plank Complex

Notes:
ad, cb=6:22
ad, bs=6:46
am, ak=6:47
ab, ec=6:50
jg, ts-r=7:15
ez, cw=7:53
sa, cm=8:00
sp, bk=8:05
tz, ab=8:56
ck, tb=10:00

Photo(s):

jump

Friday Relays Pt 3

2009-10-09T09:33:00.002-04:00

Location: Gym

Workout:
Dev:
Complete 3 rounds of

1x Bear Crawl around 3-pt arc
5x Push-ups
10x Squats

Blue+ Relays:
Teams of 4-5, each player completes 4 rounds
P1=5x Sprawl Ball, 1x Sprint, 50x Jumping Jacks
P2=Starts when P1 finishes sprint

And so on...

Photo(s):

Back plank is great for strengthening the posterior musculature - ideal for preventing shoulder injuries

Game Day Pt 2

2009-10-07T09:31:00.000-04:00

Location: Gym

Workout: Choose either soccer or basketball. Have fun!

Let's Go Out and Run

2009-10-05T09:17:00.002-04:00

Location: Football Field

Workout:
Dev:
Run 50m
Broad Jump 30m
Skip 30m (back)
Streamline Jumps x10
Run Backwards 50m
Broad Jump 30m
Skip 30m (back)
Streamline Jumps x10
Run 50m

Blue+:
Run 200m
Broad Jump 35m
Skip 35m (back)
Streamline Jumps x10
Run Backwards 200m
Broad Jump 35m
Skip 35m (back)
Streamline Jumps x10
Run 200m

Photo(s):
This video was shot during the second week of Blue practice. It demonstrates the variety of ways we try to keep our practices fun and interesting yet challenging.

Friday Relays Pt 2

2009-10-02T14:05:00.000-04:00

Location: Gym

Workout:
Dev Relays:
Each team member goes 3 times
1. slalom crabwalk out + run back
2. slalom reverse bear crawl out + bear crawl back
3. medball "throw & chase"
4. shuttle run then "throw & chase" from farthest cone

Blue/Gold/Sr Relays:
3 teams; each player goes 5x; team may not rotate until 10 reps are complete
Player 1=10x in/outs on rings
P2=10x ball slams
P3=hopscotch in place
P4=plank
P5=rest

Photo(s):

throw & chase

hopscotch until the ball slams are done

keep the rings positioned over the line, jump forward and behind

d-balls have very little bounce, so slam 'em hard

Game Day

2009-09-30T13:56:00.002-04:00

Location: Gym

Workout:

1. Choose - Soccer or Basketball
2. Play Hard!

:30/ :30

2009-09-28T21:13:00.004-04:00

Location:
Gym

Workout:

Dev:
5 min of forward rolls
5 min of streamline rolls
then:
4 rounds 0f
:15 plank
10x sit-ups

Age/Sr:
3 rounds of :30 work/ :30 rest of the following movements:
1. ring rows
2. tuck jumps
3. ball slams
4. supermans
5. plank walk-ups

Photo(s):

ring rows

the down position of plank walkups

tuck jumps

Friday Relays

2009-09-27T21:39:00.004-04:00

Location: Gym

Workout:

Dev Relays:
1. run to far cone and back with 6# medball
2. slalom walk, balance mb overhead with 1 arm
3. slalom bear walk with mb
4. shuttle run (no mb)

Blue/Gold/Sr Relays:
5x burpee/pull-up combo
1x 20yd sprint
walk back (player 2 begins when player 1 completes sprint)

-each team does 4 rounds
-penalty for losing team= 1x plank complex (:20 front/:20 right/:20 back/:20 left)

Photo(s):

bear crawl with 6# medball

burpee-to-pullup combo

sprint

Championship Meets are Here!!

2009-07-18T13:38:00.002-04:00

JO's are going on this weekend, 7/17-19 at Penn State. Results to come.

This Was Fun (to watch)

2009-06-16T20:22:00.003-04:00

Location:
pool

Workout:
warm-up, then

Set 1.
“All with a bucket”
10x squats (5-front, 5-jump with a water-filled bucket in rack position)
1×25yd sprint streamline kick
30 sec overhead bucket hold
10x ring rows (feet elevated on upside-down bucket)

Set 2.
"35 min IM with a bucket"
10x ball slams (20#)
1x25 fly with bucket
1x25 OH bucket walk (5 gal water=44#)
1x25 back with bucket
:20 static tuck hold on rings
1x25 breast with bucket
40x speed rows (20 r/l)
1x25 free with bucket
1x25 walk rest

Max rounds in 35 min.

Notes:
these sets were done June 5, 2009

“jump, kick, hold, pull”
Fill the 5 gal bucket with water for the squats and OH hold. Keep it strapped to your waist.
bm=13:50
dw=15:30 (previously 16:43)
jm=16:30 (prev. 17:07)
cm=16:25
em=16:40
mh=17:10 (prev. 19:12)
cs=17:09 (prev. 20:01)
ja=17:08 (prev. 20:09)
ab=17:10

"35 min IM w/ bucket"
bm=7 rds
fl, ja=6.25 rds
dw, cm, jm=6 rds
cs, mh, em=5.5 rds
ab=5.25 rds

photo(s):

streamline kick...those heads should be lower

ring rows with elevated feet

speed rows

squats with 5 gals of water

ring rows - keeping those hips up

ring rows - blazing

Another "EAD"

2009-06-10T17:33:00.001-04:00

Location:
gym

Workout:
"An Easy Ab Day"
:30 work/ :30 rest. start rest with 5x push-ups. 4 rounds.

1. tuck holds from rings
2. plank
3. atomic sit-ups
4. kick with mb chest-presses
5. Overhead Lunges with bucket (12#-18#)
6. Side plank

Notes:

Photo(s):

holding a weight overhead taxes the core - now do it with lunges

fast kicks coupled with a faster medball chest press

"rest"

Team Work

2009-06-08T17:24:00.003-04:00

Location:
field house

Workout:
50-40-30-20-10x db burpees
50-40-30-20-10x db push-press

complete with a partner. looks like 50x burpees, 50x push-presses, then 40x burpees, 40x push-presses, etc.

Notes:
girls used 10#-15# dbs; boys used 20#-35#
jm=17:20 (solo, cut the reps in half)
em, mg=18:00
mh, cs=19:57
cc, kb=20:50
bm, aw=23:30
dw, cm=24:28
ja, ac=25:59

Photo(s):

smiling?!? she must be on the first round

as the set winds down, the burpees only get harder

Child's Play

2009-06-03T13:44:00.001-04:00

Location:
outside

Workout:
"Child's Play"

100x Jump ropes
20x Bench jumps
40x Speed rows
25m bear crawl + 25m spring back
4 rds.

then:
10x inchworm complex
400m run
2 rds.

Notes:
This workout was inspired by urbanathlete.tv. It proved to be a good lungbuster.

Speed rows: start in front plank, alternate bringing your hands up to your pec, keeping your hips steady

inchworm complex: walk the hands out, spider lunge right/left, push-up, walk the toes to hands - keeping legs straight

Photo(s):

crawling

rowing

That was tough

2009-06-01T13:59:00.001-04:00

Location:
Field House

Workout:
1x gym loop farmer's carry
1min plank
3 rds.

then:
5r/5lx Db deadlift
10x box jumps
4 rds.

then:
10x push-press
10x jump pull-ups
4 rds.

Notes:
hold, pull-push lower, push-pull upper
This is a strength day; the weight should be heavy enough so that the last rep is killer.

Photo(s):

single db deadlift

box jump

Strength Day

2009-05-27T13:47:00.002-04:00

Location:
Field House

Workout:
1. 5-6 rounds
3/3x Sumo Deadlift
5/5x DB High Pull
3-5x Sprint Box Jumps
2-3 min rest

2. 5-6 rounds
5x Goblet squats
5/5x DB Press
5x Jump pull-ups
2-3 min rest

Notes:
Increase the weight each round so that the last rep is very tough without sacrificing form.

Photo(s):

resistance followed by sprint box jumps

jump pull-ups - a whole body exercise

This One's for the Core

2009-05-22T13:48:00.001-04:00

Location:
gym

Workout:
4x (:30 work of each)
1. elbow to knee push-ups
2. jump pull-ups
3. jump lunges
4. :30 rest
5. flutter kicks with mb chest press
6. throwbacks
7. :30 rest

you get an extra :30 after 2 rounds

Notes:

Photo(s):

Twenty-One

2009-05-18T10:53:00.001-04:00

Location:
Outside

Workout:
"Twenty-One"

1x sit-up + 20x push-ups
2x sit-ups + 19x push-ups
3x sit-ups + 18x push-ups
4x sit-ups + 17x push-ups
.
.
.
20x sit-ups + 1x push-up

Notes:
mh=13:00
tw=13:30
cs=14:15
cc=15:25
sp=15:36
ec, ab, ec=15:53
jm=16:20
rw=17:27
ja=18:36
aw=19:20

Photo(s):

Sprint and Sprawl

2009-05-15T13:49:00.001-04:00

Location:
outside; gym

Workout:
1. Relay. teams of 3.

7x Sprawl Ball
1x Reverse mb throw + sprint 50 yds and back (pick mb on the way out)
5 rds. One player at a time.

2. Ab Work
Complete on your own:
50x sit-ups
50x mb Around-the-world w/ partner (25 each direction)
15x Knees-to-elbows
2x :80 plank combo (:20r/:20 front/:20left/:20rear)

Notes:
Good to be outside!

Photo(s):

sprawl ball

knees-to-elbows

around-the-world

Trash Can Punch

2009-05-13T13:50:00.002-04:00

Location:

gym

Workout:
2x (1:00 work/ 1:00 rest)
1-leg plank
jump pull-ups
burpees
1-leg reaches
1-arm sit-ups
front squat with bucket

Notes:
We had an overachiever this day - a newbie if you will. The outcome was a trip to the bathroom trash can. Therefore, we set up a bucket during his swim so that he wouldn’t have far to go next time.

Photo(s):

keep it out of the pool

Uppers and Lowers

2009-05-11T13:51:00.000-04:00

Location:
gym

Workout:
1. Lowers
3-2-1 Rds
5x Jump Squats
10x Front Squats
15x Deadlift
done with a partner. p1 completes 3 rds while p2 jump ropes (active recovery). then p2 completes 3 rds while p1 jump ropes. this continues until both have completed 2rds and 1 rd.

2. Uppers
4-3-2 rds
7x Jump Dips (slow on the way down)
12x Ring Rows
same partner structure as the “lowers”. the partner doing active recovery does inch-worm.

Notes:
This one took a while. For the lowers - we used a 5 gal bucket filled with medballs. The boys were loading about 48#, girls were at 20-32#. The bucket was held in the “rack” position, chest height.

Photo(s):

Quakertown Sprint

2009-05-06T13:51:00.000-04:00

Location:
Gym

Workout:
Tag Team - Quakertown Sprint

30-20-10 Wall Ball (boys=20#, girls=6#)
20-10-5 Burpee/Jump pullup combo

Looks like this: p1 does 30x wall balls while p2 does 20x burp/pullup combos. when both have completed task, then p1 does 20x burp/pu combo and p2 does 30x wall balls. repeat process through to 10x wall balls and 5x burp/pu combo. Go for time!

Notes:
jm= 5:54 (solo 20#)
lm, mk=6:20 (6#)
dw, cm=8:00 (20#)
as, kb=8:21 (6#)
tw, ja=8:24 (20#)
bc, aw=8:28 (20#)
mh, cs=9:05 (6#?)

Photo(s):

Max Push-ups

2009-05-04T13:52:00.000-04:00

Location:
lower lobby

Workout:
1x stairwell loop
Max push-ups (once the player pauses or breaks form - that round is over)
Repeat for 15 min.

then:
Punishment Set=atomic sit-up team ladder 1-10 (rest in v-sit position)
Notes:
Each person totals up their push-ups. The bottom 25% of the group must do the “punishment set”; extra credit for those that want to join. I’m proud to say that there was a lot of extra credit handed out that day. Great job gang.
bc=121
as=137
dw=264
tw=149
cm=123
s=131
mh=225
cs=138
ja=117
jm=149

Photo(s):

P-Coles

2009-04-30T13:54:00.000-04:00

Location:
pool

Workout:
32×25 with a bucket
Swim a 25 with bucket: o=free, e=breast. Then get out, fill the 5 gal bucket with water. Hold it overhead and walk back to the other end. Repeat.

Notes:
5 gal of water=41.5# (that’s an unstable 41.5# at that)
Great set Paul - nice progression from yesterday’s dryland!

Photo(s):

All With a Bucket

2009-04-29T13:54:00.000-04:00

Location:
pool

Workout:
warm-up, then

“All with a bucket”
10x squats (5-front, 5-jump with bucket in rack position)
1×25yd sprint streamline kick
10x ring rows (feet elevated on upside-down bucket)
30 sec overhead bucket hold

Notes:
“jump, kick, pull, hold”
Fill the 5 gal bucket with water for the squats and OH hold. Keep it strapped to your waist.
tw=16:03
dw=16:43
jm=17:07
al=17:25
sp=17:30
ec,lg,as=17:40
aw=18:05
mh=19:12
cs=20:01
ja=20:09

Photo(s):

30 of Everything

2009-04-27T13:55:00.000-04:00

Location:
Field House

Workout:
warm-up, then

“30 of everything”
30m db farmer’s carry (FC)(2×30#-50#)
30m db crawl (2×15#-30#)
30m db FC
30x box jumps
30m db FC
30x jumping pull-ups
30m db FC
30x wall ball
30m db FC
30x Rear-delt row on rings
30m db FC
30m 5x lunge + 5x push press (2×15#-30#)

Notes:
I lifted this workout structure from gymjones.com. Just get through it, rest very little.
bm, aw, fl, tw=18:30
dw, as, mh=19:20
ja=20:30

Photo(s):

Pull and Push

2009-04-21T13:56:00.000-04:00

Location:
Pool

Workout:
warm-up, then

100x Jump Rope singles
15x Single-leg reaches (R and L)
3 rounds

then
15m Burpee + Broad Jump
10x Rings Rows
4 rounds

then
20 cycles x Plank walk-ups
5x Ball Slams
5 rounds

Notes:
“Push and Pull” via various movements - jump rope=push, 1-leg reaches=pull, burpee=push, rows=pull.
In attendance: aw, ja, al, ec, dw, as, cs, mh. Finish time: 23-28 min.

Photo(s):

What Abs?

2009-04-15T13:58:00.000-04:00

Location:
Pool

Workout:
warm-up, then

Team ladder bench jumps 1-10. “Rest” in the squat position.
Looks like this:
Grp 1 does 1 bench jump, then grp2 does 1 bench jump, then grp1 does 2 bench jumps, then grp2 does 2 bench jumps. Continue through to 10 jumps. If your group isn’t jumping, then you’re waiting to jump in the squat position.
Then
8x (:20 work/:10 rest) atomic sit-ups. “Rest” in the v-sit.

Then
4x 10m of “Arch-Hollow Rolls”. Begin in an arch-hold, then roll into a hollow-hold, and so on. Pause in each position. Keep arms, legs, and feet off the ground.

Then
2x 1:20 Planks (:20 r/ :20 back/ :20 left/ :20 front)

Then swim

Photo(s):

Back To Basics

2009-04-13T13:59:00.000-04:00

Location:
Gym

Workout:
Warm-up, then

“Back to Basics”
1. Squats
2. Push-ups
3. Sit-ups
4. Jump Squats
5. Ball Slams (20# d-ball)
6. Rest

:30 work/ :30 rest. 4 rounds. Record # reps and total at the end. 24 min total.

Notes:
scores=squats+pushups+situps+jumpsquats+ball slams

dw=120, 136, 120, 123, 62=561
s=102, 104, 117, 101, 54=478
as=92, 76, 49, 86, 54=357
t=
lg=101, 99, 57, 91, 55=403
cm=75, 73, 43, 75, 37=304 (after 3 rds)
mh=100, 109, 79, 79, 52=419
ec=103, 114, 87, 101, 70=475
ja=88, 77, 74, 80, 62=381

photo(s):

Chipper Day

2009-04-10T14:00:00.000-04:00

Location:
Gym

Workout:
Warm-up, then

30-20-10x Throwbacks (6# mb)
30-20-10x Lunges w/ 1-arm OH press (6# mb)
30-20-10x Push-ups
30-20-10x Slashers, each side (20# mb)

First round looks like this: 30 throwbacks, 30 lunges (30 r arm, 30 l arm), 30 push-ups, 30 slashers, 20 throwbacks, etc.

then
30 sec plank each : right, left, back
then
1 min front plank

Notes:
tw=12:40
sa=16:25
dw=17:00
cm=17:15
al=17:32
ja=18:50
lg=18:57
lg=19:13
dt=20 min at 10x throwbacks
ec=same as dt

Legs and Abs

2009-04-09T14:00:00.000-04:00

Location:
Gym

Workout:
20x Squats
10x Jump squats
20x Walking lunges
10x Jump Lunges
3 rounds

then:
10x T-pushups (5R/ 5L)
20x 1-arm situps w/ 6# MB (10R/ L)
10x Ball Slams (20#)
1x gym run
4 rounds

then:
Swim 1:45

Notes:
Welcome Back!