Looking for suit decorating ideas...

Check out this gallery from the Olypmics. It's got some wonderful pictures to give you ideas on how to design or decorate your suits!

Team Picture in USA Synchro Magazine!

Hey Everyone....

While browsing the internet, I found a picture of our Hercules Team from last year in the USA Synchro Magazine. If you didn't see/get the hard copy. Check it out!! Click the link above.

Great job ladies!

High intensity interval training (HIiT).

Short bursts of fast cardiovascular exercises will improve your performance!
This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace. Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.
HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to swim your routines in competition!

here are some ideas... Do a minute of the high intensity exercise then rest. Try to repeat 10 times!
Put anything on the ground and JUMP over it side to side.

If you have stairs in your house you can jump up onto the step. You could also do this on a curb outside your house!

Some girls want to be cheerleaders. By working on your jumps and flexibility you'll be a better synchro swimmer AND it'll help prepare you for cheer leading. When you do this spread eagle jump try to get height and touch your toes. Repeat until you can't talk comfortably.

Tuck jumps will strengthen you legs and help you abdominal muscles. Try to bring your knees to your chest and land softy. Be sure you wear good shoes if you are on a hard surface.

At synchro we've been working on our high kicks.

I'd LOVE if the girls did AT LEAST 30 HIGH KICKS A DAY ON EACH LEG. It'll help your splits, extension, balance, presentation, endurance and flexibility. Be sure you aren't moving your upper body and your pointing your toes! Try not to hold on to anything. It helps if you look in the mirror while you do it.

Awesome Meet!

Congrats on a great meet, girls!
Here are a few pictures from today. I didn't get pictures of everyone who placed, but we are so proud of all of you! What a great day to be a Desert Dolphin!

10 and under girls!

Meet Tips!

Hello Fellow Dolphins!!

I hope you are all feeling great and ready to go for the competition this weekend!

We wanted to give you some tips to help make your competition the best it can be!

*Remember to stay warm when you're out of the water. Bring lots of towels (3-4), a parka or a big jacket, socks, shoes, boots, mittens, etc. Anything to keep you warm. 

When you get out of the water between figures, the cold air will tighten up your muscles, and we all know how relaxed our muscles should be so we have great splits!

*Drink water! It's a long day, and even though it's cold outside, you can still get dehydrated. So drink, drink, drink, even if you feel like you don't need to. 

*Layouts and Toes! Remember, our team has a reputation for great layouts! Let's keep it up. Make sure you don't start or end your figures until you've demonstrated the best layout you and do! Also.... point them toes ladies!!

Good Luck this weekend!

The Coaches

smoothie party.

if you have practice this friday, your invited! 11:00

Bring your favorite frozen fruit and mix-ins. We'll have fun creating some healthy treats!

(if you have a magic bullet or blender, bring it too)

this picture....

pineapple, almond milk, cinnamon, frozen banana, coconut and star of anise

Mom and Me Craft Day:

Sat. Nov. 29th from 10-12 at the pool.

Come and meet all the girls and all the fellow Synchro Moms!!
We'll have hot chocolate and sugar cookies to decorate. There are several crafts to chose from, some will cost money and require we pre-order to make sure we have enough supplies, there are also two free crafts..... so every one should come!!
Also, if you are going to be out of town, but still would like the crafts, you may
still order them, and we'll get the supplies to you. (*camera phone pics-sorry*)
KNOX BOX- Keep track of all your supplies for knoxing with this handy box. $10. Please leave the name you want on the box.
Scrapbook page for all of your synchro memories! $2 for BOTH pages. Choose which title you want.

Look at this cute journal! Keep track of your goals and memories for the year. $5.

FREE- Desert dolphin hair tie to keep your hair looking great. A beautiful bracelet with our team colors!

SWIM SUIT BAG

After spending endless hours beading your suits- you'll want to protect them! This item is a must have to keep those awesome suits protected. $6 Please put the name you want on the bag.

ORDERS DUE THURSDAY NOV. 20th! leave order form in coaches fees folder.

13 and over PARTY

The girls had a great time partying at coach Becky's house.
We had a potluck with delicious food and goodies.
The girls even tried coach Sarah's SUPER dark healthy chocolate (it didn't win them over).


Scarlett- a true synchro swimmer.....stretching while tying her blanket.

We watched Synchro videos and tied green and black blankets to keep warm this winter! The pool's heated but its chilly when you get out!

Cross training

We're doing some acrobatic yoga at synchro to help the girls with body awareness and strength. We just kept adding on to this one!

Planks our one of the best exercises for core strength. Next time we'll attempt...2 levels=)

Down dog pyramid. How cool is that.