Our squad has returned and we're in the water in 2022!
We're back!
Coach Mark has great lifeguard / assistant manager jobs — and free food too!
Come join me at the Montour Heights Country Club. We can get
Too hot. Then too cold. Hopefully it is just right now.
Side and Glide drill
Swimming at Duquesne University with the club team
Practice idea
Swim practice, 9-29-21
Focus: Descending Sets get faster as they progress so as to be
Recent workouts:
SprintSalo ebook
Routine: Perfect 50
A way to start practices. The diving blocks are not yet built into the new deck. But, no sense in waiting to get this habit started.
Perfect 50 from Mark Rauterkus
Routine: Press-Ups at the end of practices
Guy in the middle is doing it well! Fingers of one hand touch the other so that the hands are close to the mid-line of the body.