Preseason - Day 10 September 4, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
Scrimmages -
1. Coed (jv boys + v girls) at Friends Central
2. JV boys at EA
3. V boys at EA
Notes:
1. At FC, there were 2 games. The first consisted of an equal mix of boys and girls; PC won. In the second, PC played all the girls with 3 of the boys subbing in; PC won again.
2 and 3. The scores are TBA.
Photo(s):
half-time during game 1
grrrrl cheer
scare tactics
time-out during game 2
Preseason - Day 9 September 3, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
PM Session, 2 hr:
- 1 hr 15 min: Polo
- 45 min: Dryland
Notes:
Dryland: 3 stations, 15 min each
- “An Easy Ab Day”
7 movements, :30 work/ :30 rest, do 5x push-ups at beg. of rest, 2 rounds, 14 min total
1- Right plank
2- Left plank
3- Back plank
4- Atomic sit-ups
5- Sit-ups
6- Arch rockers
7- Tripod (rd 1=dom; rd 2=non-dom) - Swim w/ 5 gal bucket as:
:10 tread
25yd swim - alt 10 stks high-head, 10 stks back
then, get out, fill bucket with water, walk back with bucket overhead
4 roundsthen, take bucket off and complete
8×25 @ :45 free (12.5 race no breath/ 12.5 EZ) - 6 rounds:
10x ring rows
10x squats
10x jump squats
30x single-leg reaches (15 r/ 15 l)
Photo(s):
tread
pull
reach
Preseason - Day 8 September 2, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
Girls: Rest Day
Boys: Scrimmage v. La Salle at PC
then, BBQ Party at Team Lordi
Notes:
JV - win 11-8
V - win 8-7
Wonderful social at the Lordi’s - Thanks Ellen and Toni!!
Photo(s):
Preseason - Day 7 September 1, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
PM Session (girls), 2 hr:
- 10 min: triangle
- 10 min: 3-weave and convert to 2 on 1
- 10 min: 3v2
- 30 min: scrimmage
- 30 min: swim
- 30 min: scrimmage
Notes:
Photo(s):
Preseason - Day 6 August 31, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
AM Session (girls), 2 hr:
- 10 min: Triangle
- 15 min: 3-weave and convert to 2 on 1
- 25 min: Offense
- 10 min: Scrimmage
- 30 min: dryland
- 30 min: swim
PM Session, 2 hr:
- 10 min: Triangle
- 10 min: man-up
- 10 min: pingry
- 10 min: waldriff
- 20 min: scrimmage
- 50 min: 7 min each - 4 on 2 keepaway; EA; knock down buckets; live hole play; nova; basketball with Di
Notes:
Dryland:
- Team Ladder 1-10: Squats (rest in down position)
- Team Ladder 10-1: Push-ups (rest in plank - yes, I had mercy today)
- Team Ladder 1-10: Atomic sit-ups (rest in v-sit)
- Tabata ab-work= :20 work, :10 rest, 8 diff movements, 4 min total.
Team Ladder = Team A does 1 squat while Team B “rests”. When Team A finishes, Team B does 1 squat while Team “rests”. Continue up to 10.
Charlie Brown Quote of the Day:
“We don’t throw that pass.”
Photo(s):
“Rest” position
Live hole
Preseason - Day 5 August 28, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
AM Session (boys), 2 hr:
- 10 min: Triangle
- 10 min: 4 lines, 2 ball toss
- 10 min: 6 lines, 2 on 1 must chase
- 30 min: 7 min each - v jrs; passer set hole; EA; Legs
- 30 min: dryland
- 30 min: swim
PM Session, 2 hr:
- 10 min: Triangle
- 10 min: Shooting
- 10 min: 3v2
- 30 min: Ultimate Football
- 30 min: scrimmage
Notes:
Dryland:
- 8x Wall Ball + 15m sprint (out) + 15m bear crawl (back)
5 rounds - Complete w. partner - 200 push-ups + 200 sit-ups. One player works while other rests, keep switching off until reach 200.
Charlie Brown Quote of the Day:
“Good job, son.”
Photo(s):
Ball skills or leg work?
Wall ball
Drop the ball and sprint!
Preseason - Day 4 August 27, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
AM Session, 2 hr:
- 30 min dryland
- 30 min swim
- 7 min: v Juniors
- 7 min: 50/50 Balls
- 7 min: EA w/ RB
- 7 min: Legs
- 7 min: v Juniors
- 7 min: Turning/BU
- 7 min: UCLA
- 7 min: Hole shots
No PM. Boys and girls scrimmage against Wissahickon.
Notes:
Dryland=either soccer or ultimate football
Charlie Brown Quote of the Day:
“By the way, that was outrageous!”
Photo(s):
Preseason Polo - Day 3 August 26, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
AM Session, 2 hr:
- 10 min: passing drills
- 20 min: ball side drive
- 10 min: nova/ point drive
- 50 min: scrimmage
- 30 min: dryland
PM Session, 2 hr:
- 60min: 15 min each - passing, man-up, man-up/ man-down, circles
- 60min: 5 min games w/ 6 teams
Notes:
Girls dryland for today was:
- As many rounds as possible in 10 min:
5x push-ups
10x jump lunges
15x squats
*5 girls=15 rounds - 1 min side plank (:30 r/l) w/ partner resistance, then switch. Twice
Boys dryland: Extended warm-up and assorted dynamic stretching -
- 2x SAM
10x KTE push-ups
2x HAM
5x 10 sec handstands
Charlie Brown Quote of the Day:
“You know what’s nice? When there’s a big empty hole to swim through.”
Photo(s):
10x Jump Lunges
15x Squats
Preseason Polo - Day 2 August 25, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
AM Session, 2 hr:
- 30 min: passing drills
- 30 min: Nova, point drive, half court scrimmage
- 30 min: swim
- 30 min: dryland
PM Session, 2 hr:
- 60min: 10 min each - passing, 20@25 w/ wet shot, nova no D, point drive no D, man up, half court scrimmage
- 60min: Stations, 10 min each
1- Press no foul
2- Setting hole w/ Drew
3- Chalk talk w/ Charlie
4- 50/50 ball w/ Di
5- Hole shots w/ dummy D
6- Must foul w/ Ryan
Notes:
Day 2 - Girls had a team lunch at Lela’s house. After long and exhausting second day, there was a sleepover at senior captain Lauren’s house.
Dryland for today was:
- As many rounds as possible in 10 min:
5x push-ups
10x jump lunges
15x squats*
kc=14 rounds - 1 min side plank (:30 r/l) w/ partner resistance, then switch. Twice
Charlie Brown Quote of the Day:
“We’re live! We’re live! Play that! Play that!”
Photo(s):
Goalies during swim set
Girls working on man-up offense
20@25 w/ wet shot…done right
Water Polo Preseason Day 1 August 24, 2009
Posted by rkafer in : Swimming , add a commentLocation:
Pool
Workout:
AM Session, 2 hr:
- 30 min: triangle toss - 3/4, 2/5, 1/6 - draw foul/pass, step out pass
- 30 min: ucla, pingry, wp/dp, throw n go, EA, sprint from 6
- 30 min: swim
- 30 min: dryland
PM Session, 2 hr:
- 60min: triangle - 3v2 keepaway - skip near/ lob far - rightbacks and rainbow pass - scrimage
- 60min: Stations, 10 min each
1- Legs with Ryan
2- Hole D
3- Catch and shoot with buckets
4- 2m with dummy D
5- Breakaway with chaser
6- Basketball with Diana
Notes:
The girls team practices together for the first session, as do the boys team. During the second session, the girls have the pool the first hour, then combine with the boys the second hour. The boys then have the pool for the third hour.
Both teams already seem stronger than last year. The boys are about 34 deep, while the girls pick up 4 new members to make it 15. The senior captains are already making their presence known by helping out the less experienced freshman/sophomores - the goal being to help those around you be a better player. Greater goals are achieved only through selfless leadership. Keep it up!
Charlie Brown Quote of the Day:
“Come in closer so I can yell at you.”
Photo(s):
10 min early? Let’s pass!
Legs with Ryan