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!

UCLA Swim Meet

A few WH2O'ers headed over to UCLA to compete at the USMS/SPMA Swim Meet. Here are a few YouTube Clips of our swimmers from that meet.

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
600 swim

.6x75 130/150/210
odds kick/evens 50 drill 25 swim
drills: free & back - one arm each length
y & breast - one arm/other arm/stroke

Main Set
2x50 freestyle 45/50/55
3x75 - 50 free/25 stroke* 115/125/130
2x50 stroke (worst non free) 55/100/105
3x100 - 50 free/50 stroke* 130/145/200
2x50 stroke (best non free) 50/55/100
3x125 - 50 free/75 stroke* 200/210/220
2x50 freestyle 45/50/55

*stroke must be different each time
i.e. for the 75s fly is the stroke but for
the 100s it has to be back or breast

Good Luck And Have Fun!

Annual Meeting & Elections Recap

Thank you to everyone who attended the 2008 WH2O annual meeting & elections yesterday. This team is run by volunteers and from the input and contributions from all its members.

So, first off I would like to thank the previous board for all their work over the past year and I would also like to congratulate the next board of directors for 2008-2009. These individuals include:

Brian Olver - President
Gregg Ogorzelec - Vice President Administrative
Drew Pokorny - Vice President Social
Errol Graham - Treasurer
Tamara Draper - Secretary
Adam Davis - Swimming Representative
Fritz Hemker - Water Polo Representative
Amy Dantzler - Facilities & Equipment Coordinator
Chris Smith - Development Coordinator

Your new board will be taking over by November and it looks like the team is in excellent hands for the next year.

In other news at the annual meeting, the team decided to raise dues by $5 per month for both swimming and water polo starting in January of 2009. This was done to offset the rising pool rental costs from the city of LA as well as the additional coaching costs. The new dues rates will be $50/month for all workouts and $25/month for polo only practices. This would be the first dues increase for WH2O in over 6 years.

Furthermore at the meeting, everyone saw the reintroduction of the team newsletter. Download your copy by CLICKING HERE. There are a ton of great photos and articles about the team, its social events, as well as some great results from team members who competed throughout the summer. Hopefully the newsletter is continued throughout 2009 and I bet it will be even better.

Now, before I sign off...I want to remind everyone to sign up for the WH2O 26th Annual Anniversary Party & Awards Banquet being held on Sunday October 26th at the San Antonio Winery. Download your RSVP and awards ballot by clicking here. It is always a lot of fun and a great place to see the whole team together.

Thanks again to everyone who attended the meeting and the past & future board. See you at the party.


-Libit
Bryan Libit
President

SPMA News: UCLA meet NEW DATE 10/18

The meet will now be held on Saturday, October 18th. Please pass this information along to your teammates who may not be receiving this email.

This meet features the ever popular fun t-shirt relay, in addition to 50s and 100s of all strokes, the 200 free and IM, and the 100 IM. The 800 free will lead off the morning, so the sprinters can sleep in.

The pre-entry postmark deadline is Saturday, October 11th. The entry fee is $25 for either pre-entries or deck entries.

For more information:
http://www.spma.net/html.php?bdy=meetforms/2008/2008_ucla_scm_info.htm (html format)
http://www.spma.net/meetforms/2008/2008_ucla_scm_info.pdf (pdf format)