WEEK AHEAD: The Mako invitational meet will be held this week at George Mason. Warm-Up times are:
10 and unders Saturday and Sunday 7am
11-12 year old Saturday 11:40 /Sunday 11:10
13 and overs Saturday 3:15 / Sunday 3:00
Practices this week will be held at normal times. On Tuesday you all will have a sub as I have a NVSL sportsmanship meeting, so please make me proud.
Saturday morning there will be no practice because of the meet. Senior prep who are not in high school and are going to PA ARE WELCOME ON Friday afternoon with the gold group.
SWIMMER SPOT LIGHT
Over the weekend I had a chance to go over your goal sheets from September to see how we are doing at this point in the season. By the way you should be going over your goals after our next 2 meets to make sure you are on track and to adjust them if the need is there. After looking at the sheets I decided to spotlight 1 swimmer from each group and share some things with their teammates each week.
Favorite TV show. Best warm up song. Favorite set
AVA JONES. AMERICAN NINGA. BLURRED LINES. 12x50's free to bk
BLUE GROUP
"THE HULK"
JUSTIN SINGLETARY PHINEAS AND FERB NONE. WARM UP. 200 fr
"BATMAN." 200 choice/200 kick
GOLD GROUP
SOPHIA RICE. SHARK TANK. ROAR. MAIN WITH FINS
PREP 8x25bk/5x100im
"WONDER WOMAN". 3x200im/1x400im
SWIM AND ROCK:
The meet started early Friday morning and we had some great swims by our group. We started off with Jamie Quinn, Andrew Hale, and Henry Hale having great swims in the 200 breast and all making finals later that evening. Other swimmers who turned in great swims during the morning were Roger Zeng, T.J.Petty, Peter Makin, Anthony Grimm, and Pete Kikis all of whom made finals and would swim later in the evening. Of special note were the swims turned in by Helen Geddes (100 fly, 200 IM, 50 fly), little did she Know how long this day was going to be. Helen would swim a total of 6 events on Friday, and after her last one on Friday night her response was "I;m exhausted" and all I had for her was "we still have 2 days left".
Another swim was Lindsey MacDonald's 500 free where she lost her cap and goggles but true to form finish the race. Some swimmers who stepped outside their comfort zone and turning in some great swims in new events; Sophia H. Angelina B., (200 breast). Caylon Roy (200 bk and breast), William Hughes, Theresa B.(100 fly), and Yolani, T.J., Peter, and Alex swimming the 500 free.
Saturday arrived very early and for those of you who didn't know, those of us who arrived before 6 could not get into the lot because the police were looking for one of their dogs whom they had lost during the night. The following swimmers had great swims in the morning and would return in the evening, Julia Y 200 free and 100 back, Lauren Y 100 breast, Anthony Grimm 100 breast and IM, Chris O'Sullivan 100 breast, Audrey Hunter with her outside smoke in 100 back. Helen also returned to swim the 100 back bringing her total 9 races. Ian Vollmer would win the 50 free and return to swim the 100 IM. Alexa Cuomo and Emily Drakopulos would face off in the 50 free next to each other with Alexa coming out on top with a 26.01 to a 26.51. Alex a also returned to swim a 50 free in the evening. Gabriella Kuekhas decided to try a new strategy for her 200 free in the morning. Gabby was racing someone 10 seconds faster so she decided that she was going to hang with her as long as she could, the result a little faster and also made it to finals. Advice for the evening save a little bit.
The afternoon session saw some great new swims with Matthew H. 100 fly, Matt S. 100 back and 200 free, Ethan B. Edward I. and Justin S 100 back.
Over all everyone should be very proud of where we are at this point in the season, and as we enter our last 2 meets before the holidays I want you to treat the meet you find yourself in as your mid-season championship, so be prepared. We are going to finish this cycle with some GREAT SWIMS.
MEET WARM UP:
If you arrive to the meet late don't forget our general meet warm-up:
TRAINING
We are starting to enter at that critical time of year where our training gets pushed to the next level and becomes very critical. How Can I tell, well it starts with the leaves falling from the trees, and the weather gets colder and the sun sets very early. It will be normal for you at this time of the year to be a little tired, resist going to practice, a little less patient with people, but you need to have that inner strength to keep on going. Keep your end of the year goals in sight, don't let them fade from memory. Keep up with your school work, get the homework done early, and don't put off those long term projects until the last minute. Try to get some extra rest when you can. Eat smart (junk in =junk out) drink extra water when possible, yes you need it in the winter just as much if not more especially if you are inside in the dry heat. Wash those hands often and dress warm when leaving practice. In other words take care of yourself so you are able to attend school and practice, and keep the missed days to a minimal. PUT YOURSELF IN THE POSITION TO BE SUCCESSFUL AND DON'T JEOPARDIZE YOUR CHANCES OF HAVING THAT GREAT SWIM OF THE SEASON!
10 and unders Saturday and Sunday 7am
11-12 year old Saturday 11:40 /Sunday 11:10
13 and overs Saturday 3:15 / Sunday 3:00
Practices this week will be held at normal times. On Tuesday you all will have a sub as I have a NVSL sportsmanship meeting, so please make me proud.
Saturday morning there will be no practice because of the meet. Senior prep who are not in high school and are going to PA ARE WELCOME ON Friday afternoon with the gold group.
SWIMMER SPOT LIGHT
Over the weekend I had a chance to go over your goal sheets from September to see how we are doing at this point in the season. By the way you should be going over your goals after our next 2 meets to make sure you are on track and to adjust them if the need is there. After looking at the sheets I decided to spotlight 1 swimmer from each group and share some things with their teammates each week.
Favorite TV show. Best warm up song. Favorite set
AVA JONES. AMERICAN NINGA. BLURRED LINES. 12x50's free to bk
BLUE GROUP
"THE HULK"
JUSTIN SINGLETARY PHINEAS AND FERB NONE. WARM UP. 200 fr
"BATMAN." 200 choice/200 kick
GOLD GROUP
SOPHIA RICE. SHARK TANK. ROAR. MAIN WITH FINS
PREP 8x25bk/5x100im
"WONDER WOMAN". 3x200im/1x400im
SWIM AND ROCK:
The meet started early Friday morning and we had some great swims by our group. We started off with Jamie Quinn, Andrew Hale, and Henry Hale having great swims in the 200 breast and all making finals later that evening. Other swimmers who turned in great swims during the morning were Roger Zeng, T.J.Petty, Peter Makin, Anthony Grimm, and Pete Kikis all of whom made finals and would swim later in the evening. Of special note were the swims turned in by Helen Geddes (100 fly, 200 IM, 50 fly), little did she Know how long this day was going to be. Helen would swim a total of 6 events on Friday, and after her last one on Friday night her response was "I;m exhausted" and all I had for her was "we still have 2 days left".
Another swim was Lindsey MacDonald's 500 free where she lost her cap and goggles but true to form finish the race. Some swimmers who stepped outside their comfort zone and turning in some great swims in new events; Sophia H. Angelina B., (200 breast). Caylon Roy (200 bk and breast), William Hughes, Theresa B.(100 fly), and Yolani, T.J., Peter, and Alex swimming the 500 free.
Saturday arrived very early and for those of you who didn't know, those of us who arrived before 6 could not get into the lot because the police were looking for one of their dogs whom they had lost during the night. The following swimmers had great swims in the morning and would return in the evening, Julia Y 200 free and 100 back, Lauren Y 100 breast, Anthony Grimm 100 breast and IM, Chris O'Sullivan 100 breast, Audrey Hunter with her outside smoke in 100 back. Helen also returned to swim the 100 back bringing her total 9 races. Ian Vollmer would win the 50 free and return to swim the 100 IM. Alexa Cuomo and Emily Drakopulos would face off in the 50 free next to each other with Alexa coming out on top with a 26.01 to a 26.51. Alex a also returned to swim a 50 free in the evening. Gabriella Kuekhas decided to try a new strategy for her 200 free in the morning. Gabby was racing someone 10 seconds faster so she decided that she was going to hang with her as long as she could, the result a little faster and also made it to finals. Advice for the evening save a little bit.
The afternoon session saw some great new swims with Matthew H. 100 fly, Matt S. 100 back and 200 free, Ethan B. Edward I. and Justin S 100 back.
Over all everyone should be very proud of where we are at this point in the season, and as we enter our last 2 meets before the holidays I want you to treat the meet you find yourself in as your mid-season championship, so be prepared. We are going to finish this cycle with some GREAT SWIMS.
MEET WARM UP:
If you arrive to the meet late don't forget our general meet warm-up:
- 400 free
- 4x50 descend
- 300 kick
- 3x50 kick descend
- 4-6 75's choice D-K-S
- 8x25's build to fast on # 4 and 8
TRAINING
We are starting to enter at that critical time of year where our training gets pushed to the next level and becomes very critical. How Can I tell, well it starts with the leaves falling from the trees, and the weather gets colder and the sun sets very early. It will be normal for you at this time of the year to be a little tired, resist going to practice, a little less patient with people, but you need to have that inner strength to keep on going. Keep your end of the year goals in sight, don't let them fade from memory. Keep up with your school work, get the homework done early, and don't put off those long term projects until the last minute. Try to get some extra rest when you can. Eat smart (junk in =junk out) drink extra water when possible, yes you need it in the winter just as much if not more especially if you are inside in the dry heat. Wash those hands often and dress warm when leaving practice. In other words take care of yourself so you are able to attend school and practice, and keep the missed days to a minimal. PUT YOURSELF IN THE POSITION TO BE SUCCESSFUL AND DON'T JEOPARDIZE YOUR CHANCES OF HAVING THAT GREAT SWIM OF THE SEASON!
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