Chris Hamstra

Papa & Husband, Head Swim Coach
University of Sioux Falls

[USF Cougars @USFCougars_]

All-Americans Elizabeth Spaans, Chantal Kasch and Jenna Krahn of @USF_Swimming invited to @NCAADII Swimming & Diving Championships for 2nd straight year. The 3 standouts will compete Mar. 17-20 in Birmingham, Ala.

Story - https://t.co/5orlZUASdC

#CooPride #NCAADIISwimming

[SVSU Cardinal S&C @SVSU_Strength]

#MovementMonday this week is about our squat progression! Perfecting the most basic forms of a squat are important before ever putting a loaded barbell on your back! Our squat progression is...

1️⃣Body Weight Squat
2️⃣Counter Balance Squat
3️⃣Goblet Squat
4️⃣Front Squat
5️⃣Back Squat

[NSIC @NorthernSunConf]

#NSICSD Day 1 Recap
Interviews from @USF_Athletics Jenna Krahn; @GoAugie Taylor Beagle & @msumavericks Head Coach Nathan Owens
#YourTimeToShine
https://t.co/OO4Lqrgy9d

[USF Cougars @USFCougars_]

MEET DAY - @USF_Swimming begins Day 2 of the #NSICSD Championships in 2nd place (167.50 pts). Prelims at 10 am & Finals at 5:30 pm. Follow along @

Watch - https://t.co/4SgwpEyaCl
Live Results - https://t.co/nXvTbbXcgM
Heat Sheets - https://t.co/5vD9ei3W7d

#CooPride

[USF Cougars @USFCougars_]

.@USF_Swimming will compete in D2 finals of the #NSICSD Championships @ 5:30 pm. USF has the top seed time in the 400 medley & 200 free relay & several in A finals.

Follow @
Program - https://t.co/OwFjH47Z0H
Watch - https://t.co/4SgwpEyaCl
Results - https://t.co/nXvTbbXcgM

[USF Cougars @USFCougars_]

.@USF_Swimming takes second place in the 200 free relay and finished just .007 out of first after clocking a 1:35.30 with a team of Jenna Krahn, Lizzy Spaans, Val Childs and Ursula Demarqet. Cougars also take 10th in the event at the #NSICSD Championships. #CooPride

[USF Cougars @USFCougars_]

At #NSICSD Championships, sophomore Valerie Childs was third and freshman Ilinde du Plessis was fifth in the 200 free. Childs clocked a 1:53.43 while du Plessis came in 1:53.66.

#CooPride

[USF Cougars @USFCougars_]

At the #NSICSD Championships, freshman Domenica Solano was second (56.55) and freshman Emily Solarski took 10th (58.80) in the 100 fly. Both Solano and Solarski bettered their seed time.

#CooPride

[USF Cougars @USFCougars_]

CHAMPION - At the #NSICSD Championships, @USF_Swimming dominated the 400 medley relay by placing 1st in 3:49.01 with Spaans, Kasch, Childs and Krahn; & 3rd in 3:51.79 with du Plessis, Ruelas, Solano and Demarquet.

#CooPride

[USF Cougars @USFCougars_]

In the 400 IM, freshman Paulina Ruelas of @USF_Swimming finished third at the #NSICSD Championships by clocking 4:33.94. Senior Chantal Kasch was 7th with a 4:38.97. Both Ruelas and Kasch bettered their prelim times.

#CooPride

[USF Cougars @USFCougars_]

In 1000 free @USF_Swimming's Ilinde du Plessis finishes 4th; Nina Groene, 8th; Evelyn VanDeMark, 10th; & Abby Ford, 13th @#NSICSD Championships Wed.

https://t.co/VWTNjDsk9L https://t.co/VWTNjDsk9L

[USF Cougars @USFCougars_]

#NSICSD CHAMPION - @USF_Swimming Elizabeth Spaans is the first title winner for the Cougars as she wins the 200 IM in 2:05.90, just off the NCAA DII B standards of 2:05.36. Freshman Paulina Ruelas is fourth in the event at 2:08.38 at the NSIC Championships.

#CooPride

[USF Cougars @USFCougars_]

#NSICSD CHAMPION -- Senior All-American Jenna Krahn clocks an NCAA DII "B" standard in the 50 free and wins the title in 23.45. Ursula Demarquet was tied for 3rd at 23.96 & just .001 off meeting the "B" standard (23.95) at the NSIC Championships.

#CooPride

[USF Cougars @USFCougars_]

At #NSICSD Championships, @USF_Swimming takes 2nd in 1:44.38 in the 200 medley relay with team of Dome Solano, Chantal Kasch, Emily Solarski and Jenna Krahn. USF also placed 6th (1:47.83) with Ilinde du Plessis, Paulina Ruelas, Gio Bario and Ursula Demarquet.

#CooPride

[USF Cougars @USFCougars_]

Led by Jenna Krahn & Lizzy Spaans, @USF_Swimming has big opening day & sits in 2nd place (167.50 pts) @ #NSICSD Championships, which opened Wed., in Fargo, ND, Krahn won her 1st NSIC 50 free title & Spaans def. her 200 IM crown.

Recap of D1 - https://t.co/5LtxHPTrcM

#CooPride

[Chris Hamstra @CoachHamstra]

@dantudor College football, please see Jim Steen

[Chris Hamstra @CoachHamstra]

@JakeShell @swimswamnews What are we debating?

[Coach Quotes @CoachMotto]

I would rather lose with my Team than win with yours.

[Alan Stein, Jr. @AlanSteinJr]

Repetition is not punishment.

Repetition is the mother of skill.

Repetition, repetition, repetition 🏀

[Daniel Makepeace @PureIntensityBB]

Every time you fail, you’re one step closer to succeeding the next time. Keep working.