Tues. Aug 31

AMRAP in 20 minutes

7 Back squats
10 steps, dumbbell overhead walking lunge
7 Thrusters
10 steps, dumbbell overheard walking lunge


DB overhead lunges - make sure to keep the stomach tight... Maintain midline stabilization

A new season begins!

Greetings from “the bluff”! It is hard to believe this is the start of my 10th season here at Duquesne. It appears my career has come full circle, considering I was hired as the women’s coach back in 2001.

Recruiting is going very well with our first official visit weekend Sept. 24-26. All five ladies coming in for the visit have times that will score in the top 8 (three events) at the conference meet. As much as we must concentrate on the future, I think the present looks very good. We had our first team meeting last night and there was a lot of enthusiasm about moving forward and establishing ourselves within the conference. I laid out my expectations for the ladies and they will be coming back to me within the week with their expectations for themselves.

With any kind of change, there will be many unknowns and uncertainties but along with the uncertainties comes a new found excitement and the possibilities of what can be. As disappointed as I was about what transpired through the spring, I am very excited about what lies ahead for the fall and winter months with the women’s swimming program here at Duquesne.

See you around the pool,
Dave

Mon. Aug 30

4 rounds for time

500 M row or 15 cable rows
15 Kipping pull ups
15 Burpees

Medicine Ball abs

Day 5

Hey, it's Meghan. We made it through our first week of classes! They weren't as bad as I thought they would be, but the first week was mainly the basics so it will probably get harder from here. Yesterday we had a nutritionist come in and talk to us about how much food and drink can help or hurt your swimming. It was very informative and I learned that I have some things to work on. The meeting was the first opportunity for the freshman to see the girls team together, so it was nice to see who was on the team. It is finally the weekend and there is so much to do around here. I know I will probably be in my room doing homework today though, but hopefully I don't have too much left. Now that we have a feel of how classes go so hopefully we won't stress out as much next week worrying we won't get there in time etc. Oh, by the way, sleeping in was so nice yesterday! I haven't done that in a while. Now, I am on my way to the pool. I hope this blog helped you get a little insight into Duquesne. It is awesome. Goodbye for now!
-Meghan

Fri. Aug 27

3 Rounds

Broad jump 25 yards
Lunge back
25 Streamline to tuck sit ups
Broad jump 25 yds
25 Push ups
25 streamline to tuck sit ups
Broad jump 25 yds
Pull ups - as many as you can without stopping
25 streamline to tuck sit ups

Hello...My name is Brianna... Today we had an early start, we were had a NCAA complience meeting to attend with the team this morning to inform us about NCAA rules and regulations. After that Meghan and I got our books and headed off to our first class. Today was nice because I only had two classes, but I still had more than enough assignments to keep me busy. This week has been a new experience learning to adjust from highschool and living at home to being on my own. We didnt have practice today, so I went to a class down at the powercenter this evening with some of my floor girls. We tried the abb blast class and it was actually alot of fun. I had never took a structured class like that before.

Day 4

Hey everyone! It's Meghan. We had our NCAA compliance meeting this morning at 6:30 a.m. We got to learn about what we can and cannot do as a D1 swimmer. After that, I had an hour before my first class so I took a nap. I was awesome! Classes are still going well, you just have to plan ahead to make sure you get to class on time! I was in a rush to get to my 1:40 class which is basically on the other side of campus, and the elevator decided it wanted to stop on every floor. Talk about stressed... lucky, I made class on time with a couple minutes to spare. Thats one of the hardest things about having time between classes. You think, "oh I have so much time!" and then you look at the clock and it's later than you thought. You get the hang of it after a while though. Bri and I are currently doing laundry, it's hard to believe that some girls here don't have a clue what they are doing. I am hoping it will be done soon, I hate waiting around. Tomorrow, we get to sleep in! I am so excited! I will be back tomorrow!
-Meghan

day 3- slightly delayed

Hey! It's Meghan. I am a little behind on the blog. oops! We swam again yesterday and I can feel my strokes coming back. I wasn't thinking a whole lot when I decided I wanted to do 4 x 75"s butterfly... other swimmers may have looked at me and thought I was drowning, but I made it! Yesterday, Bri and I did a ton of homework since our last class was over by 12:50. It was so nice! We decided to take a break late afternoon and we went for a run. I got to see a lot of things you can't see from the dorm. We found this paved trail that runs alongside the highway on North Side. We also saw a bunch of bikers and rollerbladers while we were out. It was a beautiful day! I found out how hard those South Side steps can be after a run. I was literally pulling myself up them. Since my night class wasn't meeting this week, I was going to go to Pilates with a few girls on my floor after dinner. I was really excited about it, but the instructor didn't show up! bummer. Maybe another time. That's all for now!
-Meghan

Thurs. Aug 26

Run 16 laps (Equivalent to a mile in the Power Center: 1 lap = 100)
25 tuck jumps
Run 12 laps
20 One leg squats (10 each)
Run 8 laps
15 Air squats – depth below 90 degrees
Run 4 laps
10 Split squats

Day 2

Hello again, this is Meghan. We have officially been on campus for a week! My room mate Bri and I were up again this morning to get a swim in. It was rough getting in at first, but the workout went well ending with speed at the end. Classes today were about the same as yesterday. I think I like the college class schedule more than high school... we have time between classes to catch up on homework etc but it will take some time getting use to. I know Bri and I promised yesterday that we would not lock ourselves out of the room again... guess what?? we did! Luckily our RA was coming around and we got back in quickly. She is awesome! We are still trying to find our way around campus but I have not got lost yet! We have been eating in Towers for most of our meals and they have had some pretty good stuff. They have been having vegetable stir fry the last few lunches, wraps, and even different kinds of ice cream! My personal favorite is the Birthday Cake! Yumm. But don't worry, we will be back in the pool early tomorrow morning! Talk to you tomorrow night!
-Meghan

day 2...

hi everyone! Today was day two of classes here. Everything seemed a little bit easier today,but the assignments are already starting to pile up. There is definately alot more class work that is expected of you than there ever was in highschool. I spent a lot of time reading my course material between classes today...I even made use of the library to work on a project. On a funny note, me and meghan obviously didn't figure out that we need to take are keys with us yet as we locked ourselves out for the second time lol.

Tues. Aug 24

21 – 15 – 9

Push Press
Dips
Row
Hanging Knee Tucks

HKT: hang from pull up bar and bring knees to belly/chest (concentrate on keeping your core tight in order to keep yourself from swinging back and forth)

Day 1 of classes

Hello! My name is Meghan Smith and I am one of the Freshman this year for the Duquesne Swim Team. A little about me, I am from Chapel Hill, North Carolina (love you mom, dad, and morgan!)and I am in the Physical Therapy Program. All the Freshman moved in last Tuesday, August 17th and we were kept very busy through orientation week. Move in was a little hectic with about 1,500 new students but they had a great team of people waiting to help you unload all of your stuff. My room mate Bri and I had a ton of stuff but we got it to all fit in our room! During orientation, we had activities like dances, cookouts, tours, team meetings and a clean up of south side. Orientation was a lot of fun! I got to meet a lot of people and collected Burgh Bucks which won my floor an iLive in the auction! Go floor 12! Today, Monday, was our first official day of school and the day open pool started. The classes weren't bad, just your typical first day of school with all the information of what we will be accomplishing this year. As far as the pool goes, I cannot wait to get back in shape. We didn't do a lot of swimming this morning but we did have to battle one of the lane ropes which was too short, but we got it to fit. What a great team building activity! Bri and I got back from the pool and somehow we managed to get ourselves locked out of our room... in our suits. The guy at the front desk was really nice about it and he let us in. What a great way to start out the first day of school! Hopefully we won't do that tomorrow! Talk to you tomorrow!
-Meghan Smith

First day of Classes...

Hello! Name is Brianna and I am a freshman swimmer her at Duquesne. First day was pretty interesting..i got to meet some of my teamates this morning at open pool swim. And shared an interesting experience putting in the lane lines. First time it ever took five people to put in a lane line...haha..but we got it eventually. After swim, meghan and I learned a little lesson about the importance of taking our room keys with us after we locked ourselves out of our room and had nothing on but our swimsuits. Classes went well, I was worried at first about finding where they were at, but they were easy to find. It was different, the classes were alot bigger than anything I was used to and there was alot more information to take in, but all in all it wasn't too bad.

Mon. Aug 23

2 Rounds For Time

24 Deadlift
24 Box Jumps
24 Wall Balls
24 Bench
24 Box Jumps
24 Wall balls
24 Clean

New Season Begins!

With the start of the new season two freshmen women (Meghan Smith and Brianna Dombrosky)will be blogging about their first week experience as a college student-athletes. Follow their postings daily to get a better feel for what a new freshmen student-athlete experiences in transition from high school to college.

See you around the pool,
Dave

Fri. Aug 20

Last day of Recovery Week.

Run 800 M
25 Back Extensions
25 Plyo Ball Crunches
Sprint 100 M

Thurs. Aug 19

Light to Medium Weight

12 - 9 - 6

Overhead Squat
SDHP

8 x 25 Abs Choice

Tues. Aug 17

Run 200m
20 sit ups
Run 200m
20 sit ups
Run 200m
20 sit ups

Mon. Aug. 16

Recovery Week!

Use Light to Medium Weight

10 Thrusters
10 Push ups
10 Lunges
10 Pull ups
10 Front Squats

Fri. Aug 13

Run 800 M
Do 15 Burpulls
Run 600 M
Do 9 Burpulls
Run 400 M
Do 3 Burpulls

Burpulls – burpees done under a pull up bar
- Do a Burpee, as you jump back up grab the pull up bar and do a pull up

Thurs. Aug 12

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: Body weight
Bench press: ½ BW
Clean: ¼ BW

If these weights are too heavy, you can scale it down. However, remember this is the last rough week before the Recovery week. Get at it!

Tues. Aug 10

3 Rounds:

15 Frog Hops
20 Wall Balls
25 Pushups
30 Squats (with weight)
50 Crunches
2 minute Jump Rope or 15 Burpees


Once completed:
Stabilizers 3 Front, 3 Right, 3 Left: 50 seconds on, 10 sec off

This will be the last week of hard workouts, make sure you're giving it your all. Next week will be a week of recovery. Then we will get back to it as season is fast approaching!

Mon. Aug 9

400 M Run

8 Rounds of:
4 Pull Ups
4 Dips

100 Full Sit Ups

8 Rounds of:
4 Burpees
4 KB Swings

400 M Run

Fri. Aug 6

Run 100 M
10-9
(10 reps of the exercises below, followed by 9 reps, then run)
Run 200 M
8-7
Run 300 M
6-5
Run 400 M
4-3
Run 500 M
2-1

Dips
Seated row
Overhead squats

Thurs. Aug 5

How high can you go in 20 minutes?

1 box jump, 1 push up, 1 kb swing, 1 pull up
2 box jumps, 2 push ups, 2 kb swings, 2 pull ups
3 box jumps, 2 push ups, 3 kb swings, 3 pull ups...

Email me (Brit) with your result.

Tues. Aug 3

4 Rounds

Run 400 M
20 Split Squats
20 Push ups
40 Sit ups

Facebook Page

Hey everyone, thanks for following the blogspot. I just wanted to let all of you know that you will also be able to follow the team on the new Duquesne Womens Swimming Facebook page. We will continue to update both and add as much content as possible. Go Dukes!

Mon. Aug 2

21-18-15-12-9-6-3

Bench
Sumo Deadlift High Pull (SDHP)
Front Squat

Try to increase weight as reps get lower.