Pride Week Swim Update

As most of you know, the WeHo Pool will be closed for Gay Pride from Tuesday, June 9, through Tuesday, June 16. The pool manager has told us that they will reopen on Wednesday, June 17, in time for a 7 AM practice. 

During the WeHo Pool closure we will have practices as follows:

      Tuesday evening, June 9 – Glassell from 7 till 8:30 PM

    * Wednesday morning, June 10 – VNSO from 7 till 8:30 AM

    * Thursday evening, June 11 – Glassell from 7 till 8:30 PM

    * Friday morning, June 12 – VNSO from 7 till 8:30 AM

    * Friday evening, June 12 – no practice

    * Sunday afternoon, June 14 – no practice

    * Monday morning, June 15 – VNSO from 7 till 8:30 AM

    * Monday evening, June 15 – Glassell from 7 till 8:30 PM

    * Tuesday evening, June 16 – no practice

    * Wednesday morning, June 17 – back at WeHo but one practice only from 7 till 8:30 AM 

Our regularly scheduled practices at VNSO (Tuesday, Thursday, Sunday mornings) and RHS (Saturday mornings) will take place at their usual times.  

 

Hope to see you all at the pool!

2008 SPMA SCM Regionals Results Are Up

Congrats to all who swam last weekend in Long Beach. WH2O came in 6th overall with 588 points. Three WH2O Swimmers were awarded Individual High Point Award including Matt Thunell who was 1st in 18-24 Men, Joel McKenna who was 3rd in 35-39 Men and Amy Dantzler who was 2nd in 40-44 Women. Read all the results online LINK.

WORKOUT CHANGES - SWIMMING + POLO

We have a lot of workout changes for swimming and water polo over the next few weeks due to a three-week closure of VNSO for repairs and maintenance (from Monday, 12/15/08 through Sunday, 1/4/09) and various pool closures for the holidays. The changes for swimming and polo practices are set forth below:

SWIMMING

Tuesday, 12/16 – Glassell Park at 7 AM till 8:30 AM

Thursday, 12/18 – Glassell Park at 7 AM till 8:30 AM

Sunday, 12/21 – Roosevelt High School at 9 AM till 11 AM

Tuesday, 12/23 – Glassell Park at 7 AM till 8:30 AM

Wednesday, 12/24 – West Hollywood at 7 AM till 8:30 AM (one practice only)

Thursday, 12/25 – no practice

Sunday, 12/28 – Roosevelt High School at 9 AM till 11 AM

Tuesday, 12/30 – no morning practice

Wednesday, 12/31 – no practice

Thursday, 1/1 – no practice

Sunday, 1/4 – Roosevelt High School at 9 AM till 11 AM

WATER POLO

Sunday, 12/21 – Roosevelt High School at 10:30 AM till noon

Sunday, 12/28 – Roosevelt High School at 10:30 AM till noon

Sunday, 1/4 – Roosevelt High School at 10:30 AM till noon

If not listed above, we have regularly scheduled practice.

Renewal Time for 2009 SPMA/USMS

USMS has developed an on-line registration system so that you can register/renew quickly and conveniently from your computer, you can pay with a MasterCard or VISA, and you can immediately print out a copy of your USMS card (you will also receive a registration card in the mail). See below for personalized link.

Another option, instead of the personalized link below, to gain access to the on-line registration system is to go to:
https://www.clubassistant.com/club/USMS.cfm?l=33

If you prefer to register/renew via US Mail, please download the registration form from:
http://www.spma.net/registration/regform.pdf
Please complete it, including signature and date, and mail it to me with your check.

Your total for registering for 2009 will be $40, including $15 for the Southern Pacific Masters portion of the registration fee.

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.

Happy Halloween

On a less urgent note, the City of West Hollywood looks to be closing the park and/or Library parking lots for Halloween starting tomorrow (Thursday) at noon. So, if you are planning on attending Thursday evening or Friday morning practice, please leave yourself some extra time to find parking.

REMINDERS:

Friday, 10/31 - No evening practice.

Saturday, 11/1 - Morning practice at Roosevelt at 9:00am.

SATURDAY NIGHT/SUNDAY MORNING - DAYLIGHT SAVINGS!!! Set clocks back one hour.

Sunday, 11/2 - Morning practice at VNSO at 9:00am; No afternoon practice at Weho.

See you at the pool

Web Workout SCY

A few of you have asked for us to post workouts so that when you are out of town or just can't make it to one of our workouts you'd be able to swim on your own. So here is one from Coach Bernie:

Warm Up
200 swim
300 IM -25 kick/drill/swim by stroke
200 swim

2x50 kick (slow lane 1 kick) 105/110/115
75 drill (axis drills only) 110/115/120
50 swim 100/105/110
4x through once for each stroke

3x200 pull 10 seconds rest
(slow lanes do 150s and med only 2)

4x75 - 50 free/25 stroke 110/115/120

Main Set
4x50 - odds fly/evens free 50/55/100
3x100 IM 135/145/155
4x50 backstroke 50/55/100
2x200 IM 300/330/400
4x50 breaststroke 55/100/105
1x400 IM 600/700/800

100 easy free 145/200/215

4x50 freestyle 45/50/55
2x100 IM 140/150/200
3x50 freestyle 45/50/55
200 IM 300/330/400

Good Luck And Have Fun!

Web Workout

A few of you have asked for us to post workouts so that when you are out of town or just can't make it to one of our workouts you'd be able to swim on your own. So here is one from Coach Bernie:

Warm Up

3x200 swim w/ 15 seconds rest in between

Main Set
6x25 fly 35
2x50 free 45/50/55
4x25 fly 30
2x50 free 45/50/55
2x25 fly 25
6x25 back 35
2x50 free 45/50/55
4x25 back 30
.2x50 free 45/50/55
2x25 back 25
6x25 breast 35
2x50 free 45/50/55
4x25 breast 30
2x50 free 45/50/55
2x25 breast 25/30/30


Good Luck And Have Fun!