“WIN”. What’s Important Now

WEEK AHEAD This week practice schedule is a little different.  Monday and Tuesday everything remains the same.  On Wednesday the JUNIOR GOLD group will be from 4-5 and the JUNIOR BLUE group will practice will from 4-5.  Thursday there  will be no practices due to the holiday.  Friday the JUNIOR BLUE group will practice from 10-11 and the SENIOR PREP and GOLD group will practice from 10-11:30.  Saturday practice is at the normal time. With this shortened week it is important to keep up with your practice schedule the best you can, and try to remember your good nutrition and rest habits.  Championship meets are right around the corner!  If you are out of town and can't get to a pool go outside and get in a workout.  Try this one 5 minute walk (brisk), 1minute sprint run, 4minute walk, 2minute easy jog, 3 minute walk, 1 minute sprint, stop set of crunches, set of leg lifts, some stretching and than repeat the running part.  You need to do something do not become a couch potato for

SUNDAY NOVEMBER 17 WEEK AHEAD:  This week there will be no practice on Thursday, Friday, or Saturday.  The pool will be closed for the Mason Team as they wrap up their fall season with a big three day meet.  Our groups will also be participating in a  3 day meet at the annual Swim &Rock Meet held at Oak Marr Pool in Fairfax. Warm Up Schedule.   FRIDAY 11 AND UP 6:30-7:50  MEET STARTS 8:00                  FINALS 5:00-5:50  MEET STARTS  6:00 SATURDAY 13 AND UP 6:30-7:30   MEET STARTS 7:45                       11&12 11:30-12:30  MEET STARTS 12:40                       9&10 2:55-3:35  MEET STARTS 3:45                       FINALS 6:00-6:50  MEET STARTS 7:00 SUNDAY  13 AND UP 6:30-7:30  MEET STARTS 7:45                    11 AND 12  11:30- 12:30   MEET STARTS 12:40                    9&10  2:55- 3:35  MEET STARTS 3:45 This is a trial and final meet.  What does that mean you ask?  The top 16 13 and over and the top 8 11 and 12 year olds will be brought bac

NOVEMBER 10 WEEK AHEAD:     This week starts the high school swim season and we would like to wish three of our  swimmers from the group GOOD LUCK as they prepare for their first try outs at their school.  Katie Krouse at Oakton, Gabby Kuehhas at Centreville, and Katie Karlinchak at Lake  Braddock.    All practices this week will be held as normal.  Please sign up for the 200 fly and 400 IM for Saturday.    WEEKLY TOPIC:  MENTAL TOUGHNESS I have talked with all of you for the last couple of weeks about your mental toughness, and some of you have asked what do I mean by the last laps will take care of itself, all you have to do is have to do is have a little heart. Mental toughness is defined as"doing whatever is necessary to get the job done, which includes handling a tough workout, withstanding pain, and touching out an opponent at the end of a race.  Letting go of what your body feels and focusing on YOUR race, and finishing YOUR race and not letting anyone beat you. T

THURSDAY NOVEMBER 7. 2013 SUBJECT: TEACHING INTENSITY The other night the Senior prep group (Junior Gold will learn next week started working on getting our pulse rate after a couple of our sets, in order to see how hard we are working at a specific time.  Perceived exertion is how hard you feel your body is working. "It is based on the physical sensations a person experiences during physical activity, including heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue.  Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity."(Borg 1998) During some of your swim sets you will be able to self monitor how your body feels, and how hard you are working.  When you become aware and understand how your body is working. you will better be able to adjust the intensity of your workout by speeding up or slowing down your movements. Although not an

On Saturday November 16 we will be offering the 200 fly and the 400 IM for time at practice.  I encourage and expect all Saturday swimmers to sign up for this meet.   We need to look at this as a challenge to be conquered and not feared.  Any Junior Gold swimmers interested please let me know. We have talked about looking at things as a challenge and not as obstacles that you try to avoid.  

TUESDAY  NOVEMBER 5, 2013 We hope that those of you who are out of school are enjoying your time off, and that all your teacher/parent conferences have gone well.   As you may have notice is getting dark earlier and with it comes the colder weathering .  Please make sure that you are dressed warm when leaving practice, we do not want to get sick and have to miss time from school and practice.  Also it is always important to be washing your hands, but it is critical during the winter months.  It is also critical that we keep drinking water during this time even though you may not be thirsty, as this will help your body fight off germs.  Also DO NOT SHARE BOTTLES!!  You all have worked hard up to now let's take care of ourselves so we do not suffer any set back MAKO/OCCS  DUAL MEET WRAP UP: This past weekend we traveled out to Warrenton for the first time to get in some racing.  Overall we think the meet was a success with many Mako swimmers achieving personnel best.  Thanks to