Practice at SUNY starts on Sept 2

Practice Starts Sept 2nd!
Are you registered?

To Register:
1. Go to the telecommunications office (HAB 35) and either bring the Masters Application or fill one out when you are there. Payment will be submitted along with this application.

2. Get your ID from the ID office, just down the hall.

3. Bring your completed application to Scott Whitbeck in the pool office. When you bring this to him, you need to show him proof of your Masters registration. All swimmers must be USMS registered. You can do this here – http://www.usms.org/reg/

NOTE: if you wait till Sept 1st you will be a reduced amount for USMS registration. There will be 2 options.

a. You can register for the remainder of 2014 (4 months) and receive a
discount of $10.00 off the national fee; your membership will expire on
December 31, 2014, OR

b. You can register for 2014 and pre-pay for all of 2015 and receive a
$20.00 discount off the national fees. You will receive a 2014 membership
number immediately, and a 2015 membership number at the end of December.
Your membership will expire on December 31, 2015.

You will not be able to swim until you have paid / registered / received an ID / registered for USMS.

DOWNLOAD 2014-2015 Masters Application

Posted in News

Moriello Workouts – July 8th

Tuesday, 07/08/14

Beginners
Note to Beginners: Swimming is a thinking sport. Good swimmers are always thinking about what their bodies are doing in the water and why. Take note of how your body moves in the water especially as you apply different techniques and work with the drills. DL = Dry Land

Warm up ( 300 meters )

200 Swim
50 Kick – no board
25 Fast
25 Ez

Main Set ( 1,500 meters )

8 x 50’s Alt 50 Fr w/ 3 beat kick and 50 Fr w/ 6 beat kick w/ 10s. rest

5 x 100’s Pull @ aerobic pace w/ 15s. rest

3 x (50 Ez x 50 Sprint) w/ 30s. plank recovery

6 x 25’s
– ½ lap kick, ½ lap Sprint swim
6 x 25’s
– ½ lap swim, ½ lap Sprint Kick ( no board )

Warm Down


Sprinters
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace
Stroke (St) = Any stroke BUT freestyle Choice= Choose any Stroke
Aerobic Pace (AP) = Pace you could do while still holding a conversation (65%)

Warm up ( 1,000 meters )
400 Swim ( 200 free / 200 stroke )
300 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 1600 meters )

Do DL – 1 min. plank / 30 russian twists / 1 min. flutter kick
8 x 50’s w/ 45s. rest
– 25 underwater fly kick sprint + 25 Streamline Free Kick on Surface Ez

1 x 300 @ aerobic pace

Do DL – 1 min. plank / 30 russian twists / 1 min. flutter kick
All Pull: 3 x ( 50 catchup Ez + 50 build to Sp + 50 catchup Ez + 50 build to Sp )
w/ 30s. rest

5 x 10 Vertical Fly Kick Bobs ( get as high up as you can ) w/ 20s. rest
3 x small quick freestyle kicks, hands on chest: 30s. on / 15s. tread
3 x small quick freestyle kicks, hands in air: 30s. on / 15s. tread

Do DL – 1 min. plank / 30 russian twists / 1 min. flutter kick
4 x 25’s Free All Out w/ 5s. rest in between
2 min. rest
4 x 25’s Stroke All Out w/ 5s. rest in between
2 min. rest
4 x 25’s Kick All Out w/ 10s. rest in between

Warm down


Distance Swimmers / Triathletes
(TP) Triathlon Pace = Pace you would Begin your Triathlon/Long Distance Swim Event
(ATP) Anaerobic Threshold Pace = Also known as a tempo Pace / Pace you can only withstand for an Hour / Remain on the verge of lactic acid build up
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace

Warm up ( 1,300 meters )

600 Swim
400 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 2,650 meters )

10 x 25’s @ variable speeds on :30 / :40

4 x 25’s ( sp, ez, sp, ez ) w/ 1 wall pushup in between and no rest

Triathletes Option 1:
4 x 200’s @ Low TP ( Alt. 200 Swim / 200 Pull ) w/ 10s. rest
– Do Spotting Every 4th lap ( once every 4 or 5 strokes )

Triathletes Option 2: Recommended
8 x 200’s @ Low TP ( Alt. 200 Swim / 200 Pull ) w/ 10s. rest
– Do Spotting Every 4th lap ( once every 4 or 5 strokes )

4 x 100’s: ½ lap kick, ½ lap Sp Free w/ 20s. rest

4 x 75’s: 25 Breathe Every 3 strokes / 25 every 5 / 25 every 3 w/ 20s. rest

Warm Down

Posted in Workout

Moriello Workouts – July 7th

Monday, 07/07/14

Beginners
Note to Beginners: Swimming is a thinking sport. Good swimmers are always thinking about what their bodies are doing in the water and why. Take note of how your body moves in the water especially as you apply different techniques and work with the drills. DL = Dry Land

Warm up ( 300 meters )

200 Swim
50 Kick – no board
25 Fast
25 Ez

Main Set ( 1,500 meters )

2 minute ankle stretches

4 broken 75’s – Take 5s. rest after each 25. Take 30s. rest after each 75
– 25: Kick on Side Left Arm down
– 25: Kick on Side Right Arm
– 25: Sprint Swim

4 x 50’s – One arm kickboard pulls w/ 3 wall pushups and then 30s. rest

2 minute ankle stretches

3 x 200’s w/ 10s. rest after each
#1: Look @ Elbow for 25 Left arm Pull + 25 Right Arm Pull + 50 regular pull
#2: W/ body roll, hip roll, and arm extension: 200 fingertip drag drill
#3: 2 x (25 Right Arm backstroke pull + 25 Left Arm ( with hip roll )
+ 25 Free Sprint + 25 Ez )

4 x 100’s Hard ( 85% ) w/ 15s. rest

Warm Down


Sprinters
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace
Stroke (St) = Any stroke BUT freestyle Choice= Choose any Stroke
Aerobic Pace (AP) = Pace you could do while still holding a conversation (65%)

Warm up ( 1,000 meters )
400 Swim ( 200 free / 200 stroke )
300 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 2,250 meters )

6 x 50’s – One Arm Kickboard Pulls Hd. ( 25 Left Arm, 25 Right Arm )
w/ 15s. of wall pushups and then 30s. rest

4 x 100’s kick ( alternate 100 free / 100 stroke ) – no board
– #1-2: 75 regular + 25 Sp w/ 30s. ankle jumps then 20s. rest
– #3-4: 50 regular + 50 Sp w/ 30s. ankle jumps then 30s. rest

8 x 100’s ( alternate 100 free / 100 pull ) @ aerobic pace w/ 10s. rest

4 x broken 100’s:
– 2x ( 75 swim + 5s. rest + 25 sprint ) w/ 20s. rest
– 2x ( 50 swim + 5s. rest + 50 sprint ) w/ 30s. rest

2 x 100’s – Sprint w/ 2min. rest
100 Ez – 1 min. rest

1 x 50 All out from the block ( free or stroke )

Warm down


Distance Swimmers / Triathletes
(TP) Triathlon Pace = Pace you would Begin your Triathlon/Long Distance Swim Event
(ATP) Anaerobic Threshold Pace = Also known as a tempo Pace / Pace you can only withstand for an Hour / Remain on the verge of lactic acid build up
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace

Warm up ( 1,300 meters )

600 Swim
400 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 2,650 meters )

5 x 250’s Hill Climbers: Continuous, no rest
– 225 @ Low TP + 25 Sprint
– After each 25 sprint, try and sink back into your triathlon pace

5 x 100’s ( Ez, Sp, Ez, Sp, Ez ) : Continuous w/ 45s. plank recovery after each
1 minute rest
5 x 100’s Pull ( Ez, Sp, Ez, Sp, Ez ): Continuous w/ 1 min flutter kicks recovery

2 x 200’s w/ 20s. rest after each
#1: Look @ Elbow for 25 Left arm Pull + 25 Right Arm Pull + 50 regular pull
#2: W/ body roll, hip roll, and arm extension: 200 fingertip drag drill

Warm Down

Posted in News

Moriello Work Outs – July 2

Wednesday, 07/02/14

Beginners
Note to Beginners: Swimming is a thinking sport. Good swimmers are always thinking about what their bodies are doing in the water and why. Take note of how your body moves in the water especially as you apply different techniques and work with the drills. DL = Dry Land

Start w/ Dry Land till 7:15
Warm up ( 300 meters )

200 Swim
50 Kick – no board
25 Fast
25 Ez

Main Set ( 1,150 meters )

10 x 25’s swim @ variable speeds w/ 10s. rest

3 x 50’s kick w/ board: (½ lap kick, ½ lap kick sprint, 25 kick ez)
3 x 50’s kick w/ no board: (½ lap kick, ½ lap kick sprint, 25 kick ez)

3 x 200’s w/ 10s. rest ( 200 swim / 200 pull / 200 swim )


Sprinters
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace
Stroke (St) = Any stroke BUT freestyle Choice= Choose any Stroke
Aerobic Pace (AP) = Pace you could do while still holding a conversation (65%)

Dry Land till 7:15
Warm up ( 1,000 meters )
400 Swim ( 200 free / 200 stroke )
300 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 2600 meters )

4 x 75’s:
– 25 Fly (5s. rest), 25 Fly (10s. rest), Backstroke Sp (30s. rest)
– 25 Fly (5s. rest), 25 Fly (10s. rest), Breaststroke Sp (30s. rest)
– 25 Fly (5s. rest), 25 Fly (10s. rest), Free Sp (30s. rest)
– 25 Fly (5s. rest), 25 Fly (10s. rest), Fly Sp (30s. rest)

4 x broken 200’s freestyle w/ 5s. rest after each 50
Odds: 50 ez / 50Sp @ 200RP / 50Sp @200RP / 50 ez – 20s. rest
Evens: 25Sp@100RP + 25ez / 50Ez / 50Ez / 25Ez + 25Sp @ 100RP – 10s. rest

100 Ez then 1min. rest
1 x 200: 100 Sp @ 200RP + 5s. rest + 100 Sp @ 200RP
2-3min. rest
1 x 100 All Out Choice


Distance Swimmers / Triathletes
(TP) Triathlon Pace = Pace you would Begin your Triathlon/Long Distance Swim Event
(ATP) Anaerobic Threshold Pace = Also known as a tempo Pace / Pace you can only withstand for an Hour / Remain on the verge of lactic acid build up
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace

Warm up ( 1,300 meters )

600 Swim
400 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 2,250 meters )

9 x 50’s – Cycle Through 3x w/ 30s. rest after each
– 1. Pull Sp w/ Spotting every 5 strokes
– 2. Tarzan
– 3. One arm kickboard pulls ( R down L back )

3 x 600’s @ Anaerobic Threshold Pace ( Tempo Pace ) – Pace you could only hold for an hour
– 600 Swim, 600 Pull, 600 Swim w/ 10s. rest after each

Warm Down

Posted in Workout

Moriello Work Outs – July 1

Tuesday, 07/01/14

Beginners
Note to Beginners: Swimming is a thinking sport. Good swimmers are always thinking about what their bodies are doing in the water and why. Take note of how your body moves in the water especially as you apply different techniques and work with the drills. DL = Dry Land

Warm up ( 300 meters )

200 Swim
50 Kick – no board
25 Fast
25 Ez

Main Set ( 1,150 meters )

5s. rest after each 25. 30s. rest after each 100.
4 x 25’s Pull ( Assessment )
4 x 25’s One Arm Kickboard Pulls ( R down, L back )
After all 4 x 25’s do 20s. Dips
4 x 25’s One Arm Pulls – no board – ( R down, L back ) Look at elbow position
After all 4 x 25’s do 20s. Dips
4 x 25’s Tarzan Drill / After all 4 x 25’s do 20s. Dips
4 x 25’s Pull breathe every 3 strokes / After all 4 x 25’s do 20s. Dips
2 x 25’s Exaggerated crossover body drill
4 x 25’s Hands at 11 and 1: Kick with hand sculling at surface for a few seconds. Only once in 11 or 1 o clock, pull to next stroke. Repeat.

2 x 25’s Pull Sprint w/ 20s. rest in between
( momentum )
4 x 25’s Pull w/ exaggerated body roll / Least amount of strokes
4 x 25’s Pull w/ Extremely Quick Strokes / Shallow Pull

4 x 100’s w/ 5s. rest

2 x 50’s Swim Sprint w/ 30s. rest in between

Core Work and Ankle Stretches


Sprinters
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace
Stroke (St) = Any stroke BUT freestyle Choice= Choose any Stroke
Aerobic Pace (AP) = Pace you could do while still holding a conversation (65%)

Warm up ( 1,000 meters )
400 Swim ( 200 free / 200 stroke )
300 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 2600 meters )

4 x 50’s Build Each to Sprint on 1:00

4x Through on :30
½ lap Swim Fly, Flip Turn Mid Pool, ½ Lap Streamline Fly Kick Sprint: stomach
½ lap Swim Back, Flip Turn Mid Pool, ½ Lap Streamline Fly Kick Sprint: back

4 x 100’s St/Fr/St/Fr or St/St/St/Fr ( Personal I.M. )
– First ½ lap kick, Second ½ lap Sprint Swim
3 Broken 200 Personal I.M.’s
– Odd Laps Ez, Even Laps Sp, take 5s. rest after each 50
– take 20s. rest after each 200

50 stroke or free All Out

6 x 100’s Free @ aerobic pace w/ 5s. rest ( Right into / No break…)
4 x 100’s Free Hd (85%) w/ 15s. rest
50 Ez + 1 min. rest
1 x 100 All Out Free or Stroke

Core Work & Warm Down


Distance Swimmers / Triathletes
(TP) Triathlon Pace = Pace you would Begin your Triathlon/Long Distance Swim Event
(ATP) Anaerobic Threshold Pace = Also known as a tempo Pace / Pace you can only withstand for an Hour / Remain on the verge of lactic acid build up
Hard or Hd = 80-85% Effort Sprint or Sp = 90-95% Effort (RP) = Race Pace

Warm up ( 1,300 meters )

600 Swim
400 Pull ( breathe every 3 strokes down, 5 strokes back )

2 x 100’s Fast
2 x 50’s Faster

Main Set ( 2,700 meters )

4 x 50’s Build each to Sprint on 1:00

Low TP = 60-67% MHR High TP = 68-75% MHR
1 x 400: 200 @ Low TP + 5s rest (check time) + 200 @ High TP + 15s. rest
1 x 300: 150 @ Low TP + 5s rest (check time) + 150 @ High TP + 10s. rest
1 x 200: 100 @ Low TP + 5s rest (check time) + 100 @ High TP + 5s. rest
1 x 100: 50 @ Low TP + 5s rest (check time) + 50 @ High TP
1 min. rest
50 All Out ( 100% )…then 50 Swim Ez, then 2 min. rest
1 x 100 @ 200 RP + 5s. rest + 1 x 100 @ 200 RP
100 Swim Ez

6 x 100’s @ Upper TP (68-75%) w/ 5s. rest ( Right into / No break…)
4 x 100’s Hd (85%) w/ 15s. rest
1 min. rest
1 x 100 All Out (100%)

Warm Down

Posted in Workout

Upcoming…

Coach Dan will not be here the next few practices, but the work outs will be behind the dry-erase board.

Some people asked about the morning Moriello swim program:
· Starts June 30 and goes through August 29th
· Monday, Tuesday, Thursday, Friday 6:45 am
· Wednesday 7:15am
· Cost is $100, but it may cost more or less based on the number of attendees
· Coach Dan Lebost will be there
· See Dan Winfield for more details

2-Bridges is complete but you may also want to consider:
· Supporting a leg of the 8-Bridge Swim. Are there any legs of the 8-Bridge Swim still open to registration?
· The ever popular Lake Placid 1 and 2 mile swim, August 16
· The 10k National Championship in Hauge, NY, August 23
· FINA World Masters Championships in Montreal. August 3,4 is the pool meet. August 10 is the open water meet. You can also register your synchronize swim team or water polar team
· Long Course Masters Championships at Ithaca College, July 12, I am sure Willie would love to host the Gunks there
· And there are plenty of swims happening weekly with Cibbows
· Cheesecake Swim August 23rd or August 30th

Posted in News

Workouts are posted – 3 to choose from

DOWNLOAD Triathlete Workout

DOWNLOAD Dolphin Workout

DOWNLOAD Shark Workout

Posted in Workout