Exercise models

Exercise models worked with a book and their bodies to make a new quiz for a new class, A for Athlete 101.

See the course, A for Athlete 101, at Play.CLOH.org for a new quiz, and the gallery.

Take the exercise quiz in the course, A for Athlete 101.

Next challenge, our SDA17 Med Ball Exercise Routine.

Superstar challenge, the Warm-Up Exercises with Arm Swings (routine).

Our day at Swim & Water Polo with guardians on August 2 had plenty of highlights and action, as usual!

The following came from the camp director about one week before camp was to end. It had a few holes, evolved and what was done, is published below.

Schedule from Camp Director for Swim & Water Polo activities for Wednesday, April 2.

Activity plan from Coach Mark

We had a wonderful day. We got the students from lunch, as usual, at 12:45 pm. We were blessed to have first lunch, by design, from the camp director. So on all but a couple of days, our group was able to skip recess and go straight into our activities. The final week, we often had our team meeting in room A-5.

From 12:45 to about 1:20, we had our team meeting. We went over this entry form for today’s activities, plus the page below that gave pointers to year-round swimming opportunities.


The guardians arrived at school and went to the library. At the library, they got insights into what happened with the morning academic programs for literacy and math. That was to about 1:15 pm. Then the PA announcer asked for a guide to walk the respective guardians from the library to the activity classrooms.

From 1:15 to about 1:45, coaches, adults and students continued to meet in A-5 classroom. We reviewed the day’s activities so the visiting adults would know what to expect. We did the dismissal sign-out paperwork so kids won’t be marked as missing for final departure, and we passed out the papers to the adults. All of the coaches had an opportunity to talk to the guardians, visitors and swimmers. Nice thoughts and feelings of appreciation were shared by all.

We took a peek at the online content — and then collected the tablets and headed to the swim pool at Allegheny Middle School.

At the pool, all went well, including this last width of our 20-width warm-up. It called for “super slow motion swimming.

In the first event, the 100-yard kick with fins with a kickboard, we had two entries, brother and sister, Abrahem and Mariam. The best time from week three’s challenge were researched and Mariam had been able to kick 100-yards in 2:07. The last day of camp, again with fins, she kicked the same 100-yard distance in 1:47.3! That was faster than Kate’s kick time of 1:50, but Kate didn’t have fins.

In the other lane, Abrahem had done a 3:07 for the 100-yard kick in the prior time trial, but he didn’t use fins. On the last day of camp, Abrahem was just about tied with his big sister, kicknig a blistering fast, 1:47.6!

The day got off to a great start and went well throughout.

Seven kids did the brick dive.

Then came some two person relays. We had three heats. Coaches got involved. Mr. Singleton closed out the first heat with a win. In the final race, Toby let the girls side catch up so he and Kate could race it home — and Toby won by a stroke. Fun. Fast. Great swimming and efforts from all. Drama in the final 2-person relay was caught on video!

Our backstroke swimmers were fantastic. That was event #4. Watch their show-off race.

Then came the population race. Wind Cave — 14 seconds, but had 2 false starts. Then Voyageurs had 16 second. Go Mia and Zaria.

The SKWIM Ultimate game, 7 on 7, had a 3-0 score with Wind Cave. And then the 5 on 5 water polo game, plus goalies of course, ended with a 3-0 victory by Voyagers. Those games were short — but we did it all. Free time for about 10-minutes while we picked up around the pool, did a bit more with the diving bricks and our last splashes — until Thursday night when we can do it again at Ammon Swim Pool.

SKWIM Ultimate game action:

Water polo game action:


Permission Slip and outdoor swimming at Citiparks’ pool


Same permission-swim-and-polo in an document file if that is easier to print.

We’ve been to the Citiparks Sue Murray Swim Pool often in the past with various groups of Summer Dreamers. The pool has a slide too!

Passed out this paperwork today at Summer Dreamers at Camp King. Questions, feel free to call me, Coach Mark, 412-298-3432.

Photos from Sue Murray Pool from Coach Curtis

Toby’s photos


We have been doing some “money dives” too — where a hand-full of pennies are tossed in the pool and the kids race to get them back into their team’s bank. Rules change. On day one, only one coin per person at any given time. Then the other day it was everyone for themselves. Still one had to deliver the coins into the bank before it closed — generally open only for 90-seconds.

Treading too

Official results from the 100-yard kick time trial

Updated from the final day of camp, August 2, when we had another chance to do the 100-yard kick for time. Way to go Mariam and brother A! 

Gates of the Arctic, Jake 1.21
Toby, (staff) 1:18, with fins
Gates of the Arctic, Bobby, 1:28
Coach Mark (staff), with fins, 1:40
Toby (staff) 1:45 without fins
Ton (staff) no fins 1:50
Kate (staff) no fins 1:50
Gates of the Arctic, Alise, 1:52
Joie (staff) no fins, 1:55
King, Wayne, 1:58
Gates of the Arctic, Timileyin, 2:00
Julie (staff) no fins, 2:00
Gates of the Arctic Shaquaan, 2:01
Gates of the Arctic Eduardo, 2:02
King, Terry, 2:03
Gates of the Arctic Zhaire, 2:06
North Cascades, Elizabeth  2.07
King, Mariam, 2:07 — UPDATE from the last day of camp: 1:47.3! 
North Cascades, Tamaj 2.08
Gates of the Arctic Darnell, 2:09
King, Damion 2:12 with fins, and 3:30 (no fins)
Gates of the Arctic Noa, 2:15
North Cascades, Robert 2.15
Gates of the Arctic Khwan, 2:15
King, Donovan 2:19 (1 fin)
King, Mia, 2:19
North Cascades,  Jaylen S 2.19
Rebekah (staff), no fins, 2:20
Gates of the Arctic Raygene, 2:22
King, Brooke, 2:27
King, Zakareya, 2:35
King, Imoni 2:36
North Cascades, Kiera 2.36
King, Nahayo, 2:36
King, Nevaeh, 2:36
Gates of the Arctic, William, 2:37
King, Santino: 2:38
King, Zaria 2:39
King, Delayshie 2:39
King, Jeanine, 2:40
Gates of the Arctic Timmy, 2:44
King, David, 2:53
North Cascades, Nautica 2.53
Gates of the Arctic Will, 2:57
North Cascades, Tyrell, 2.57
King, Jiliya, 2:58
Gates of the Arctic Ragene, 3:00
Gates of the Arctic Khwan, 2:15
North Cascades, Jhacarah 3.01
King, Abraheim (no fins) 3:10Update from the last day of camp: 1:47.6, with fins! 
North Cascades, Sarah,  3.13
King, Ramere 3:21 (no fins)
North Cascades, Hasson, 3.30
King, Kencrayveon 3:36 (1 fin)
North Cascades, Eric 3.39
Gates of the Arctic Jeremiah, 3:48
Coach Lawl, U-Prep, 3:51
Gates of the Arctic Alise, 3:57
North Cascades, SaNir 4.0
King, Terrance 4:00 (no fins)
Kyra (staff) DNF

Video show off from Camp King, Squads Voyageurs and Wind Cave


Includes: Mia, Terrance, Terry, Imani, William, Donovan, Brooke.



Winning a swim race!

N swimming with underwater view


Cameron and some others

Damian doing butterfly

Damien getting a pull on his underwater pushoff in the streamline by coach.

Surf around and see some other swimmers at CLOH.org.

Update for Guardians of Summer Dreamers in Swim & Water Polo

Dear Parents / Guardians of Youngsters in Summer Dreamers Swim & Water Polo:

Lots of the students are making fine improvements in their swimming abilities in the past week. We have much more to do in the days and weeks to come. Here are some updates:

1. Please take a couple of minutes to fill in this info for me:


This would be a GREAT TIME to sit with your youngsters and be certain that specific, important information such as phone numbers, home addresses and email contacts is understood and can be communicated to the right people at the right times.

2. Try not to miss practices. We review but also build upon the skills day-by-day. New strokes and new games are blended into a pathway with the activities and missing days slows down our progress.

3. We invite you to join us in our quest for knowledge, safety awareness and fitness understanding in Swim & Water Polo. A great collection of videos can be watched at home. See our lesson plans:


4. Students get to do reflective writing. Lots of those clever insights, cute and adorable too, are posted at https://CLOH.org.

5. Students can WRITE outside of camp time too. Encourage your youngsters to reflect upon their swimming adventures. Help all you can. http://Play.CLOH.org/input/

6. We have an online class called, “Get Your Feet Wet – Swimming,” that everyone should be able to visit and complete. Students need a username and password to log into the course. First names are the usernames, (except for Jaylen_J and Jaylen_S), and passwords are set to SDA17. Give it a whirl. We are replacing the generic illustrations in the course with our own photos and videos.

7. Quiz time. We have four main tests, each with 25 questions. These tests can are online and offer the correct answers after each question. You can repeat the quizzes. They teach about aquatics and elements like SURF conditions, something that is not often experienced in Pittsburgh. A future vacation should not be spoiled with a tragic water event.

8. Are we Facebook friends yet? Community efforts are discussed and announced on Facebook. Send me, Mark Rauterkus, a friend request. This week Pittsburgh City Council is voting on a new change that would allow CITY EMPLOYEES to become sports coaches in Pittsburgh Public Schools.

9. Every Tuesday from 6:00 pm to 7:45 pm, weather permitting, all are invited to join us at Citiparks Ammon Rec Center Pool, Bedford Ave and Memory Lane, The Hill District, for water polo and SKWIM. Hope to see you there soon.

10. We expect to send home PERMISSION SLIPS for our Summer Dreamers so that we can go on a field trip to swim at local outdoor pools a couple of days in camp times. Stay tuned.

Mark Rauterkus, Executive Head Coach, 412-298-3432, Mark@Rauterkus.com

Ballet. Going deep into dreams and water.

Click image for a larger view.

Anniyah, 10

Swimming is fun in the pool. You can play water polo it’s like playing soccer, but not with your feet or two arms only one arm. Plus coach taught us some moves so we can swim better and learn more moves. That’s whats swimming is about.

Update from Week 5 from Anniyah

Every day we go swimming. We go in the deep and play water polo. And we do some exercise before swimming, and we dive in the deep and do all kinds of stuff. we try to dive and get the block from the deep.

Damaud, 10


I’m really good at four square. I beat a lot of teachers, and I always have a trick up my sleeve. My mom put me in swimming so they could teach me how to swim. They are really good at teaching me. Clearly, I am good at a lot of sports.

Jaylen J, 10

Jaylen J.

I like swimming because it’s fun and i get to hang out with my friend’s.I hope I get to play SKWIM some time soon.

David, 10

I love Summer Dreamers because I get to swim and do water pool, and I love the teacher.


Elizabeth, 9


I believe swimming is helpful because if your sister or brother can’t swim and they went in the deep end, you can save them. Now if you want to go faster use flippers. Flippers are very helpful and I love them. If you don’t know how to swim yet use the swimming board. The swimming board will help you float, and you can kick and you will go.



I like the pool because we are learning lessons. I like swimming in the deep end. Sometimes, it’s fun to use the kickboards. We use fins too. It’s easy to swim with fins.




I like to swim. Sometimes we go in the deep and get to swim. I want to be a lifeguard and do the diving board. The kickboard was hard at first, but it is getting easier.



I like the pool because we play water polo. After we swim, we get to have free time. I took my deep test so I get to swim in the deep end now. I like the kickboards because they help you when you swim. I like how the flippers help you kick up and down when you are swimming. I like doing flips in the pool. In free time, we get to play basketball.



First we swim, then we practice with the kickboard. After we practice with the kickboard, we try swimming without the kickboard. It’s easy for me to do. Then we try swimming in the deep. We have free time at the end.


I love Swim & Water Polo because we get to have fun and lean. I WANT TO COME BACK.

Timileyin, 8

I know water polo teaches about swimming, and it began England. The pool has been super warm. It’s really easy to swim. The games we play are fun. The pool is relaxing, and it’s easy to swim.



I love to swim in the deep. We all get to use kick boards. I tried the deep test yesterday, but I need to work on my strokes. Swimming with flippers makes us go faster. We get to use all kinds of swimming objects/equipment.


I like Swim & Water Polo. We get to play water polo. It’s easy. I like to go in the deep because it is important to me to learn how to swim. I like to use the fins because they make you swim really fast.