VASA Work Outs

Vasa Work Out #1 – (Rest no more than 1 min in between set & no more than 2:00 between exercises)
o 3 x 1:00 minute of Cable Fly Pulls (use the paddles)
o 2 x 20 reps of Seated Rows (Cross the cables and keep your head up and stick out your chest on each rep)(Use the hand grips)
o 2 x 30 Lying Jumps with cords added (Make sure you are jumping on each and that you may need a partner stand on the end of the Vasa to keep it stable)
o 2 x 50 Wide Chins (Using the grips)
o 2 x 50 Reverse Grip close Chins

Vasa Work Out #2 – (Rest no more than 1 min in between set & no more than 2:00 between exercises)
o 3 x 30 reps of “Strap” Fly Pulls (You will need to hold the end position for:30 after the 30th pull each set)
o 3 x 20 Lying Leg Presses with some cords added (Make sure you are going as lows as you can)
o 2 x 100 Wide Grip Chins (Using the grips)
o 2 x 20 Knee Up (Ab exercise)
o 3 x 20 Upright rows (Keep elbow high and bring handles all the way up to your chin)

Vasa Work Out #3 – (Rest no more than 1 min in between set & no more than 2:00 between exercises)
o 2 x 30 reps of Cable Fly Pulls (You can use the hand grips rather than the paddles if that works better)
o 2 x 15 reps of Seated Bi Curls (You will have to hold your posture as upright as you can working on your core the whole time)(Use the hand grips)
o 2 x 40 Lying Jumps with some cords added (Make sure you are jumping on each and that you may need to have a partner stand on the end of the Vasa to keep it stable)
o 2 x 50 Chins (Using the grips)

Lena Yang Swims for Gold at MidAtlantic Jr. Olympics

Lena Yang Swims for Gold at MidAtlantic Jr. Olympics
Boys 15-19 Win Division for 2nd Straight Year

Lena Yang (16) won the 200 Meter Freestyle event and anchored the 400 Meter Free Relay to a 1st place finish at the Middle Atlantic Jr. Olympics at Penn State University last weekend. Yang, an East Stroudsburg South student, medalled in each of her 10 events for the Pocono YMCA Swim Team, placing 2nd once and 3rd twice, and never finishing less than 6th. The Open Boys (15&Up) finished first in their division for the second year in a row, winning both of their relays. Zack Wolbert (10) was runner-up for High Point Trophy for his age group, taking three seconds and a third, and never finishing less than 8th in his 10 events.

Local YMCA and high school swimmers generally compete in 25-yard pools, but USA championship meets are held in longer 50-meter pools. Over the past few months, Coach Mike Wolbert has encouraged his swimmers to attend extra ‘long course’ meets across Pennsylvania and New Jersey, and that hard work clearly paid off. The Piranhas sent only 24 swimmers to the July 29-August 1 event, yet still placed sixth overall out of 55 teams. Nearly all the swimmers had at least one ‘personal best’ performance, and most finished in the top 16 at least once, earning points toward the team total. Additionally, eight Piranhas qualified for the Eastern Zone Long Course Championships later in August.

Medals were awarded to the top 8 individual swimmers and top 3 relay teams for each event. Emily Wolbert (12) medalled six times: 400 Free (5th), 100 Breast (8th), 200 Free (8th), 200 Fly (3rd), 200 Breast (8th), and 400 IM (5th). Colin Cruz (16) took 3 individual medals — 400 IM (6th), 100 Breast (3rd) and 1500 Free (6th) — to go along with his two relay wins. Emily Cabral (12) was 5th in the 200 Back and 8th in the 400 IM. Janay Parrish (15) finished 5th in both the 100 and 200 Meter Breaststroke. Michael Ingelsby (17) was 7th in the 800 Free and 50 Free races. Other individual medals were won by Avanti Banks (17), 7th in the 100 Fly; Alex Burns (14), 5th in the 50 Free; Ben Dutka (18), 2nd in the 50 Free; Lauren Mezzanotte (16), 8th in the 50 Free; Ivan Puskovitch (9), 7th in the 100 Breast; and Baileigh Vanderhoof (14), 6th in the 100 Fly;

Relay teams earn extra points toward the team total, and the acheivement of the PFY relay swimmers was a major factor in their overall success.

Boys 15-19 400 Meter Freestyle Relay
1 Colin Cruz (16), Keenan Bartlett (18), Kamahl Bron (18), Michael Ingelsby (17)

Boys 15-19 400 Meter Medley Relay
1 Bartlett, C.Cruz, Bron, M.Ingelsby

Girls 15-19 400 Meter Freestyle Relay
1 Lauren Mezzanotte (16), Avanti Banks (17), Janay Parrish (15), Lena Yang (16)

Girls 15-19 400 Meter Medley Relay
2 Mezzanotte, J.Parrish, Banks, Yang

Girls 13-14 800 Meter Freestyle Relay
4 Alana Slater (14), Baileigh Vanderhoof (14), Margaux Palaski (13), Alex Burns (14)

Girls 13-14 400 Meter Freestyle Relay
8 Vanderhoof, Slater, Palaski, Burns

Girls 13-14 400 Meter Medley Relay
7 Slater, Vanderhoof, Palaski, Burns

Girls 11-12 200 Meter Freestyle Relay
16 Emily Cabral (12), Alora Cruz (11), Nadine Parrish (11), Emily Wolbert (12)

Girls 11-12 200 Meter Medley Relay
14 Cabral, A.Cruz, E.Wolbert, N.Parrish

Girls 11-12 400 Meter Freestyle Relay
15 Cabral, A.Cruz, N.Parrish, E.Wolbert

The Pocono Family YMCA Swim Team welcomes and trains swimmers as young as 4 years old, and there are many opportunities for kids to compete against swimmers at their own level throughout the year. The summer season ends with a meet this Saturday, August 7, at Pocono Mountain West; training for the winter YMCA season will begin in October. For information on the developmental and competitive team programs, visit the PFY website at www.pfyswim.org.

The July Jr. Olympics featured swim teams from the Middle Atlantic region: eastern Pennsylvania, southern New Jersey and Delaware; full results are available at www.maswim.org. The Eastern Zone includes teams from Maine, Massachusetts, New Hampshire, Vermont, Rhode Island, Connecticut, New York, New Jersey, Pennsylvania, Delware, Maryland and Virginia. The Eastern Zone Sectional Championships will be held August 12-15 at Penn State University. Eight Pocono swimmers have qualified for the Zone meet:

10 & Under Boys
Ivan Puskovitch (9) – 100 Breast, 200IM, 50 Breast, 100 Fly
Zack Wolbert (10) – 50 Free, 100 Free, 200 Free, 400 Free, 50 Fly, 100 Fly,
50 Back, 50 Breast, 100 Breast, 200 IM

11-12 Girls
Emily Wolbert (12) – 100 Free, 200 Free, 400 Free, 100 Fly, 200 Fly, 200 IM, 400 IM

13-14 Girls
Alex Burns (14) – 50 Free
Baileigh Vanderhoof (14) – 100 Fly, 100 Breast

15-19 Girls
Janay Parrish (15) – 100 Breast
Lena Yang (16) – 50 Free, 100 Free, 200 Free, 100 Breast

15-19 Boys
Mike Inglesby (17) – 50 Free