Healthy living

Sign-Up for Club Meets on the New Website!

January 8, 2013

We have an important announcement - the South Des Moines Swim Club's website is up and running! That means that going forward all club information will be posted on there and meet sign-ups will be there too.[Read More] READ MORE

Rails Win Double Dual vs Perry & Algona

August 25, 2012

The double dual meet against Perry and Algona fell on a busy Thursday (8/23). Lincoln was hosting its annual Fall sports kick-out event, the Chicken Bowl. This meant the five girls that were band were missing the meet leaving only 10 girls to compete for the win. But the Rails earned a victory against both schools! The final scores... [Read More] READ MORE

Summer Conference Meet Dominance!

July 31, 2012

The Rails Club team finished up their season on a big way by dominiating the Conference Championship Meet. All athletes swam great! Most dropped time (and some big amounts!). Some swimmers dropped 10, 20 or even more seconds in their races. Read more & see the full results READ MORE

Maroon Team Swims Past Altoona

July 10, 2012

The Rails Maroon swam their last duel meet of the summer season last night (7/9) and did a great job! This group of swimmers now turn their attention to the Conference Championship Meet, which is just over a week away. The Maroon team had tons of great swims! Here are a few notable ones... [Read More] READ MORE

Off-Season Workouts for High Schoolers

March 2, 2012

Off-season work-outs for high school swimmers have begun! The weight room is open right after school until 4:00 p.m. on Mondays, Wednesdays and Fridays for any swimmer would like to lift and do dryland training. The pool is open Mondays, Wednesdays...[Read More] READ MORE

Congratulations to the MidWest Regional Qualifiers

January 25, 2012

Rails Swimming is proud to congratulate several club swimmers that have qualified for the 2012 Midwest Regional swim meet, held at the University of Minnesota's Aquatic Center. Athletes can only qualify for this meet by swimming faster than the cut-times at a club or YMCA swimming meet. [See Qualifiers] READ MORE

Butterfly – Stay Consistent

January 24, 2012

Swimming butterfly is all about swimming consistently throughout your entire race. This stroke will rely on proper head placement and a continuous butterfly kick throughout. The first step is to get a good push off of the starting block or wall and... [Read More] READ MORE

Healthy Eating

September 21, 2011

Every athlete has to watch their eating habits in order to maximize their abilities in a race. Empty calories will only slow you down in your exercise regimen. Be sure to eat enough good carbohydrates. Plus, fruits and vegetables are a must. Don’t forget your milk! Milk is a proven necessity every day, instead of drinking only water after practice; drink a glass of chocolate milk! READ MORE