SPMA Santa Clarita SCM Meet Wrap Up

This past weekend a few WH2O'ers headed to Santa Clarita for the SPMA SCM Meet. This year SPMA is hosting 3 SCM before Regionals. The first one was at UCLA, the second one was in Santa Clarita and the third one is on Thanksgiving weekend San Luis. These meets all lead up to the conclusion of SCM Season with the SPMA Regionals in Long Beach Dec 5th - 7th. Check out SPMA.net for more info.

Here are a few WH2O Highlights of Santa Clarita Meet:

Event 4 Men 30-34 200 SC Meter Freestyle

2 D, Adam J 32.75 1:07.69 1:44.97 2:22.97

vent 6 Women 25-29 50 SC Meter Freestyle
3 D, Tamara M 32.77

Event 6 Men 25-29 50 SC Meter Freestyle
6 S., William P 28.98

Event 10 Women 25-29 50 SC Meter Butterfly
1 D., Tamara M 32.29

Event 10 Men 25-29 50 SC Meter Butterfly
4 B., Stephen J 32.49

Event 11 Women 25-29 100 SC Meter IM
1 D., Tamara M 38.59 1:22.68

Event 11 Men 25-29 100 SC Meter IM
2 S., William P 35.38 1:14.46

Event 11 Men 30-34 100 SC Meter IM
2 D., Adam J 33.22 1:13.04

Event 13 Men 25-29 100 SC Meter Freestyle
6 B., Stephen J 30.40 1:04.53

Event 13 Men 30-34 100 SC Meter Freestyle
2 D., Adam J 31.03 1:05.11

Event 14 Men 25-29 50 SC Meter Backstroke
2 B., Stephen J 38.69

Event 16 Women 25-29 50 SC Meter Breaststroke
2 D., Tamara M 44.21

Event 16 Men 25-29 50 SC Meter Breaststroke
3 S., William P 38.87
4 B., Stephen J 40.33

Congrats to all WH2O'er's for some fantastic times.

Web Workout SCY

500 Warm Up

vertical kicking/abs 6 minutes

Main Set takes about 30 minutes

2x75 - 50 free/25 fly 110/115/120
2x50 - 25 back/25 free 45/50/55
4x25 breast 30/35/40
100 IM 130/145/200
100 free 130/140/200
2x75 - 50 free/25 back 110/115/120
2x50 - 25 breast/25 free 50/55/100
4x25 fly 25/30/35
100 IM 130/145/200
100 free 130/140/200
2x75 - 50 free/25 breast 115/120/125
2x50 - 25 fly/25 free 45/50/55
4x25 back 25/30/35
100 IM 130/145/200
100 free 130/140/200

.2750 Yard workout. This is another workout from Coach Bernie's Notebook

US Masters Swimming 2009 Nationals Promo

Deep End Kicking Made Easy: The Lunocet

Web Workout SCY

This week's web workout post is an IM set.  Don't forget to warm up before you tackle the set.  

4x25 fly 30/35/40
3x150 - 25 fly/100 free/25 fly 220/230/245
3x100 free 125/135/150
3x150 - 50 fly / 100 free 220/230/245
3x100 IM 145/200/215
3x150 - 100 free/50 fly 220/230/245

This set is from Coach Bernie's Notebook

Swim Practice Updates

A few quick things:

1) San Vicente will be closed between Melrose and Santa Monica Blvd. starting at 4:00pm today for a Prop 8 rally. Please plan accordingly with parking/walking if you are planning on swimming tonight.

2) Monday Schedule: Regular morning workouts at 6:00am and 7:15am. No evening workout since the City of West Hollywood observes Veterans' Day on Monday.

3) Tuesday Schedule: Unlike West Hollywood, the City of L.A. observes Veterans' Day on Veterans' Day, so morning practice at the VNSO pool is cancelled. Evening practice will be held as regularly scheduled.

Water Polo Practice Update

Reminder #1: If we're interested in participating in the Co-Ed Tournament at ASU (December 6th and 7th, 2009) I need two pieces of information:
A. Whether or not you'll attend. Since the tournament is soon, your firm commitment has to be soon.
B. Whether or not we'll have more than two women who are interested in attending.


Reminder #2: Water Polo Practice on Sunday, November 9, 2008 will be held at Santa Monica High School at 9:00 AM.

Reminder #3: CalTech Masters Water Polo practices at CalTech's Braun Athletic Center from 8:30 PM until 10:00 PM every Tuesday and Thursday. WH2O members are invited to attend for free.

Except for some dates closer to the holidays, all of our practices will all be at VNSO from here on out.