Cross Training at our free cinic!

3 rounds of 10 handstand attempts

We have a team Strength Coach who focuses on endurance, strength, flexibility and agility in the water. Sarah has them doing ballet, pilates, gymnastics, yoga, running, swimming, lifting....ok, well just about any kind of movement you can think of, even climbing trees!

It is FUN! The athletes are great at supporting each other and helping them reach their goals.

Final Clinic today!

Our final figure clinic of the summer was this morning!

It was fantastic with 36 girls, we were able to focus on the upcoming figures for the June 30 competition, as well as learn a routine, and so cool partner lifts. We also spent time with COach Sarah working on our strentgh and flexibility, (a big part of synchr0!).

Thank you all to participated or helped! We're so glad we could share our love of Synchro with you!

If you're looking for more information about our club, comment here, or shoot us an email: info@azdolphins.com.

If you have any questions about the figures, or would like some more specific tips, email us too!!

Good luck, and have a safe, cool summer!

City of Mesa Figure Competition: June 30

Figure Video for Figure Competition: June 30

General Reminders:

Always start and end in good layouts!

Keep your toes pointed and feet together!

Blossom:

Good Layouts!

Legs locked and head right under your hips in the split postition.

Prawn:

Good Layout!

Lock legs, and keep your head right under your hips in the split position.

Close your legs, and then TURN FAST in your vertical at your ankles.

Tower:

Keep your bottom on the surface in your pike.

Slowly lift your leg, and hold your crane position.

Slowly lift your other leg, and hold your vertical as long as you can.

Sink slowly.

Front Pike Barracuda:

Good Layout!

Hold a pike position with your body at a 90 degree position.

Thrust as FAST AS YOU CAN!

Sink as fast and as straight as you can.

Kip:

Slowly draw legs into your chest.

Tip over slowly, and slowly straighten your legs.

Try to stay as high as possible.

Sink slowly, and straight.

Kip Split Walkout:

Slowly draw legs into your chest.

Tip over slowly, and slowly straighten your legs.

Try to stay as high as possible.

Slowly open your legs, and keep them even as you lower them to a split.

Hold your split, and make sure your head is underneath your hips.

Begin your walkout.

Reverse Torpedo on your walkout!

End in a good layout. Head, feet, chest, and hips at surface.

Grand Canyon State Games

Congrats to all our swimmers who participated in the Grand Canyon State Games. The weather was nice, and our team had a great showing! Thanks especially to Coach Becky and her mom for running the meet and making it such a success.

Don't forget about the end of the year party on Monday, June 22 from 7-9 at Brimhall. We'll see you all there!

City of Mesa Figure Competition: June 23

We've changed our video a bit! Now we have the tips listed in the post, so you may come back and check them at any time! Scroll to the bottom of the post for video!

Good Luck next week!

This week's tip: Go as slow as possible. Going slow demonstrates that you have control. The slower you go, usually, the higher your score!

Kipnus:

Start in a good layout, and draw your knees to your chest.

Make the smallest tuck possible with your body.

Tuck your chin as you tip over, and stop tipping once your shins are perpendicular to the surface.

Slowly straighten one leg to a Heron postilion.

Hold it as HIGH as you can.

Sink slowly, trying to stay straight on the way down.

End with a back tuck.

Porpoise:

Start in a good layout.

As you begin your pike, keep your feet together and your rear end at the surface.

Hold your pike.

Begin to lift your legs as slow as you can. It's really hard, but the slower the better!

Keep your feet together and legs locked.

Once in your vertical hold it as long as possible. Don't sink right away.

Sink slowly and end with a back tuck.

Walkover, Front:

Start in a good layout. Feet together and heels at surface!

As you begin your pike, keep your feet together and your rear end at the surface.

Hold your pike.

Begin to lift one leg as slow as you can, and try to stay really high.

Once your are in your splits, hold them and try to pull them as flat as possible.

Slowly begin your walkover, lift your leg very slowly, and after your arc, keep it going slow.

Feet together in your surface arch.

From your surface arch to your layout go very slow, and remember to replace your hips with your head.

Hold a good layout! Remember: It's the last impression!

Ballet Leg, Submarine:

Start in a good layout. Chin back, looking at the sky, not your chest.

Slowly bend your leg to a bent knee position. Get as much of your leg out of the water as possible.

Stop and hold the Bent Knee when your thigh is perpendicular to the surface.

Slowly lift to the Ballet Leg, without letting your thigh move.

Lock your leg and hold if you can.

Slowly ease up on your scull, and allow yourself to sink to your ankle.

Stay in a good Ballet Leg postilion with your body as flat as a board.

Rise back up, making sure you're still straight. Hold Ballet Leg.

Lower to a Bent Knee, thigh remaining still.

Straighten out to layout, getting your hips to the surface for a great ending layout!

Kip:

Start in a good layout, and draw your knees to your chest.

Make the smallest tuck possible with your body.

Tuck your chin as you tip over, and stop tipping once your shins are perpendicular to the surface.

Slowly straighten your legs to a vertical position.

Hold it as HIGH as you can.

Sink slowly, trying to stay straight on the way down.

End with a back tuck.

Free Synchro Clinic an overwhelming success

Our first of three Free Synchro Clinics was held on Friday June 12th. It was a huge success, with 40 swimmers! A big thanks for the coaches who helped out, and to the Can Can trio which did an exhibition.

Join us for our next free clinic, and bring a friend!

See you there on Friday June 19th, Brimhall Pool from 7-9 am!

City of Mesa Figure Competition: June 16

City of Mesa Figures - Week 1

Kid's Celebrate Magazine highlights Desert Dolphin!

One of our athletes, Olivia Ekberg, was featured in the June issue of Kids Celebrate, a magazine all about kids and written by kids!

Check out the article about Olivia and the team!