Skip to main content

LIFE UNDERWATER

 


"Talk doesn't cook rice."  Chinese Proverb

It's easy to say things especially in today's world the real work starts bye going out and doing!


For the past two weeks we have given you all a huge amount of sets to try and help each group with their UNDERWATER DOLPHINS off the walls or as we like to say using your fifth stroke.

Adapting the strong underwater dolphin kick to human bodies isn't easy, but it is very effective.  Swimmers are limited by our "bow wave",  that little wave in front of us that travels down the pool with us.  Unlike dolphins who can literally jump over that wave 🌊 swimmers aren't capable of getting over or around it, but we can get under it and the longer we can stay under it the better off we are.  

The debate for swimmers is whether the mastery of this stroke comes with a loss of speed.  That is the question,  at what point does using that kick affect your speed and thus your time.  Luckily rules are in place that you cannot travel more than 15Meters (except breaststroke) down the pool.  

Swimmers tend to overlook working on this fifth stroke and I believe the reason is twofold; the first being that it is hard and makes them tired and the second is that they feel they can move faster on top of the surface.  Unfortunately with either of those mindsets swimmers will give up on the mastery of these skills before they have a chance to become comfortable and proficient, and thus no matter what the boards says they always leave something out of their races.  CHAMPIONS DON'T TRAIN OR RACE LIKE THAT.


Master this fifth stroke and you will start to rocket off your walls and you just might surprise yourself.




SET OF THE WEEK

8 rounds
4x25 @30 fast fly dolphin kick.  Work the up motion 
1x50 @1:00 strong fly/back with all UWD past the 10M mark

2 rounds 
25 fly from start (strong UWD to 15m mark
50 fly to back from a push UWD past 12.5 strong
50 back to breast (strong UWD past 12.5. double pull out for breast)
CLIMB OUT
25 FREE NO BREATH

FEEDING THAT MONSTER



APPLE PANCAKES

INGREDIENTS:
  • applesauce
  • 2 eggs
  • oats

  • any type of milk
  • baking powder
  • any spices (I used cinnamon) 
  • olive oil or butter

Blend all ingredients in a blender and then using pan cook your pancakes. don't forget to add the topping.

14 and under Championship

We now have the team established for the 2024 14 and under championships and are in the process of putting together our relays.  If you are asked to participate in a relay we expect you to be there for the team.  We are hoping to put them out by next week.  Stay tuned

ISCA ELITE MEET
 
FOR ALL SWIMMERS TRAVELING TO SAINT PETERSBURG FOR THIS MEET THE COACHES ARE ASKING YOU TO PRINT OUT THE 4 days of the meet and bring it in to your coaches so that we can help you choose your bonus events.   We expect you to have at least one event a day to swim as everyone will be going to he meet regardless of whether you are swimming or not.  This is a team travel meet.

Comments

Post a Comment

Popular posts from this blog

“If it’s important to you, you will find a way.  If not, you will find an excuse.” FEEDING YOUR MUSCLES   Having trouble with those early morning workouts or competition?  Not sure what to eat or how much so that you can perform at an optimal level and get through it? Understanding the process and how to get there is not an easy one.Waking up early to jump into a cold pool for either swim practice or  a swim meet is no easy feat.  For sure one of the biggest advantage is you get to see the sun rise and you have a jump on everyone else.  One of the first things that you have to do to survive a early workout/swim meet is to fuel your vessel. By the time you wake up your body is already starving.  You need to figure out a way to fuel it that works for you.  It's not something that you can ignore because the consequences will affect your success.  I was amaze or maybe not that so many of you have nothing to eat before arriving at the pool in the morning.  This is an area of your traini
Post a Comment
Read more

Westward passage

  So I’ve made it this far riding south with the Rockies off to my right just need to find the correct route to go up and over, where is Coach Heather and her GPS not that I would listen to her.   Crossed over into Canada from North Dakota and went west in Canada.to Calgary and turned left south to Billings Montana  This will be our road west. Sun road in glacier national park.  On another note will be ending in San Diego sometime late week.  Hoping to be back by Friday practice but because of the heat we are riding less miles with more breaks.  Will definitely be there at st James Saturday morning barring any catastrophe. Make sure for you prep kids you get a good day of rest tomorrow and a good night sleep.  Get your homework done.  That first day will set the tone for the entire year.  The gold and blue groups let’s get some rest, get your homework 📚 done and set the tone for a successful season on day 1. Remember our motto “WIN”
Post a Comment
Read more

PRACTICE

  "If you don't practice you don't deserve to win." ANDRE AGASSI So you come to practice on a consistent basis hardly ever missing but yet you are always missing out on that one great swim you've been searching for.  The hard question that you need to ask yourself is this; Do I practice with with a determination to improve or do I just show up swim with little focus on what you are doing or why?  If that's the way you practice you will end up like the dog just swimming never able to capture the one big swim your searching for.  Like you after the race you will think your tired but frustrated that you came up short again. Practice is the Foundation for all of your swimming successes now and in the future and it all goes back to our theme for the season. "WIN". (What's Important Now" ).  Simply said Focus on what we are doing in practice at the moment. It's about how you approach practice and what and how you do in the water during that t
Post a Comment
Read more