Wed. Nov 24/Fri. Nov 26

Distance Swimmers

AMRAP 10 Minutes
5 Push Ups
10 Split Squats
15 Dips
20 Jumping Jacks

Tues. Nov 23

**Dynamic Warm up

**Stretch

2 Rounds

20 Walking Lunges
10 Pull Ups

100 Crunches (Mix it up)

Run 200 M

**EXTREMELY IMPORTANT that you start now and continue to stretch/dynamic warm up, in order to prevent soreness when we stretch at Akron!!

Duquesne v. Colgate

This past weekend we took on a very tough Colgate team.  In my opinion it was the best team we faced this semester and I am certain we will continue to get better because of the experience.  Although not many wins, there were many close races throughout the day.  Amanda McClelland was our lone winner, winning the 100 freestyle in a season best 54.73.  As we look forward the team will have a well deserved Thanksgiving break, followed by a three day prelim/final meet at The University of Akron. 

See you around the pool,

Dave

Thurs. Nov 18

Part 1: AMRAP 15 Min.

30 second Wall Sit
Run 1 Lap
30 sec Step Ups – each leg
30 sec Wall Sit
Run 1 Lap
30 sec Planks – knees to elbows, knees to face
30 sec Step Up – each
30 sec Wall Sit
Run 1 Lap


Part 2: AMRAP 15 Min
Increase by 2 each Round

8 Push Ups
8 Dips
8 Tri Extensions
8 Row – machine
8 Jumping Jacks

Tues. Nov 16

15 - 10 - 5 - 15 - 5 - 10 - 15

Back Extensions
Jump Squats
Upright Rows
One Leg Squats
Bicep Curls
Run 1 Lap

Mon. Nov 15

Sprinters

Dynamic Warm Up

Tabata 4x Each 20 on/10 off
Streamline Jumps
Burpees
Tuck Jumps
Crunches
Sprint

Duquesne v. Akron

Great first home meet against Akron. Despite loosing 116-89 the ladies really showed lots of improvement and a great deal of enthusiasm.

We jumped out to a 27-9 lead after the first two events, winning the 400 medley relay in 3:58.44 and having junior Hannah Kondrotas take first in the 1,000-yard freestyle in a season-best time of 10:44.43.

Akron made a strong recovery on the strength of their sprinters taking 1-2 in the 50 and 100 freestyle events.

Miriam McGeath rallied the team capturing victories in the 200 IM in a personal, season-best time of 2:10.89 and the 100-breaststroke in a time of 1:08.44

Freshman Meghan Smith kept up her fine freshman campaign finishing second in the 200-free in 1:57.33 and the 100 butterfly in 59.37.

The ladies continue to imporve and get faster. We have one more meet until Thanksgiving Break and then it off to The Akron Invite for a three day prelim/final format meet.

See you around the pool,
Dave

Mini Tabata

Jumping Jacks
Streamline Jumps
Planks - knees to elbows, knees to face
Tuck Jumps
Toe Touches

Thurs. Nov 11

Run 200m
10 Pull Ups/Bench Pull Ups
10 Burpees
10 Fly Pull Downs
10 Squat Twists
Run 200m
9 Pull Ups/Bench Pull Ups
9 Burpees
9 Fly Pull Downs
9 Squat Twists
Run 200m
8…
Down to 1 of each

Tues. Nov 9

20 Deadlift
Run 200M
20 KB Swings
Run 200M
20 Overhead Squats
Run 200M
20 Burpees
Run 200M
20 Pull Ups
Run 200M
20 Box Jumps
Run 200M
20 DB Squats
Run 200M

Weekend Wrap-up

We had a pretty solid night against Canisius and Siena. The women picked up their first win of the season, taking down Canisius but dropping a close one to Siena. Leading the way for the Lady Dukes was Freshman Meghan Smith placing first in the 400-yard individual medley with a season-best time of 4:35.35. Meghan also followed that up with a victory in the 200 breaststroke with a DU season-best time of 2:26.46.

Junior Kristi Magee secured two second place showings with a season-best time of 1:59.29 in the 200 freestyle and a time of 55.56 in the 100 free.

Junior Hannah Kondrotas also turned in a pair of top three finishes with a second place showing in the 200 butterfly in 2:12.16 and a third place finish in the 200 breast in 2:31.96.

Also winning races for the Red and Blue were senior Angela Majkut with a time of 10:57.67 in the 1,000 free and sophomore Miriam McGeath with a time of 2:09.65 in the 200 butterfly.

Other second place finishers were senior Brooke Mangis with a season-best time of 2:12.28 in the 200 back and sophomore Christine Rosebaugh with a DU season-best time of 5:15.19 in the 500 free.

On Saturday we headed over to ECC (the home of our conference championships) to take on two tough teams in St. Bonaventure and LaSalle. Despite dropping both decisions, the team swam very well.

Meghan Smith continued her winning ways, securing first place in the 200-yard butterfly, winning by six seconds with a time of 2:07.49. She also grabbed first in the 100 fly with a season-best time of 58.57 and finished second in the 200 freestyle in 1:56.19.

Sophomore Miriam McGeath placed second in the 200 IM in 2:10.89 and turned in team season-best times in the 200 breaststroke in 2:25.30 and the 100 breast in 1:07.97, placing third in both events.

Junior Hannah Kondrotas set the team standard in the 1,650 free, placing third in 18:07.58, while fellow junior Morgan Claycomb turned in a second place showing in the 100 backstroke in 1:00.24.

Overall I was happy with the effort of the team this weekend. The second
half of Saturday we came back strong and raced hard. I really liked that.
Although the score does not show it, we swam well. Swimming is not a
sport of wins and losses but of adaptation and consistency.....the ladies
are being very consistent with our practices (in the pool and in the
weight room). We now have to be patient as they begin to adapt to our
changes in training.

We head home now for our home-opener against The University of Akron, Friday at 5 PM.

See you around the pool,
Dave

Mon. Nov 8

Sprinters

Dynamic Warm Up

Tabata 4x each - 20 on/10 off

Jumping Jacks
Squat Jumps
Switch Feet Jumps
Jump Rope
Sprint

Thurs. Nov 4

18-15-12 Reps of:

Overhead Squat 
Run 2 Laps
Lat Pull Downs
Run 2 Laps
One Arm Swim Pull
Run 2 Laps
Bi-Tri Combo
Run 2 Laps
Row Machine
Run 2 Laps

Tues. Nov 2

Sprinters

Dynamic Warmup

Tabata 4x Each 20 on/10 off
Streamline Jumps
Burpees
Tuck Jumps
Crunches
Sprint

Mon. Nov 1

5 Rounds of:

10 DB Squats
###
10 Lawn Mower Rows
- Rd 1/3 - Left, Rd 2/4 - Right, Rd 5 - Both
###
10 Pull Ups
###


### Round 1 - 10 Push UPs
### Round 2 - 2 Arena Laps
### Round 3 - 10 Dips w/ feet up
### Round 4 - 2 Arena Laps
### Round 5 - 10 Med Ball Sit Ups