CLOCK IS TICKING

WEEK AHEAD:

This will be a normal week of practice.  Saturday morning there will be practice for those not swimming in the meet, and I will have someone there to cover as I will be at the meet.  

MEET WARM-UP FOR SATURDAY:
 11 and  over 7:10-7:55  Meet starts @8:05
10 and under's 12:00-12:40  Meet starts @ 12:45

SUNDAY DISTANCE MEET:  This meet has been moved to the University of Maryland.  The time line has not come out yet, but is due out Wednesday.  Once I go over it I will post it so check back.

HIGH SCHOOL SWIMMERS:

The championship season has begun with our high school swimmers in our senior prep group competing in their DISTRICT MEETS last weekend.  Jet swam a 500 for the Oakton Cougars and posted his best time.  Andrew Yang swimming for the Woodson Cavilers swam a 200 and a 500 free making it back to finals in the 500 free and posting a best time.  Gabby swimming for the Centreville Wildcats made it back to finals in both the 200 and the 500 free.  Gabby will move on to Regions this weekend in both of her events.

Our groups are off into championship season and Jet, Andrew, and Gabby have set the bar for the rest of you, so WE better be ready.

THOUGHTS FOR THIS WEEKEND:

As we are preparing to race this weekend, let's step back and look at what we have worked on for the last few weeks.  First and foremost is the need for speed!  If we are trying to get some cuts, we cannot hold back now.  You need to fight for every hundredth that you want to knock off your times.  We  have devoted a portion of every practice the last few weeks to sprinting so WE should all know what it feels like to swim fast. 
The next area that we have spent extra time on is our walls and the turns.  SPEED in SPEED out! As you are racing go into ATTACK mode near the walls.  Do not treat this area of your race like a rest stop on the highway, because as your resting people are passing you, and most importantly the watch is running  tick..tick.tick.tick.tick.  The other area that we have spent time on is the start with the breakout stroke.  Don't forget our objective on the start is a clean entry and to be even or ahead of your competition and you need to carry that speed off the start and into the your swim.  You cannot just dive in and relax, the first 2 strokes have a BIG effect on your entire race.


Bottom line is BE AGGRESSIVE off the starts, into the turns, and at the finishes.  Every one's goal is to win the heat and we should be good.

SPRINT SET FOR LAST 2 WEEKS:
SET #1
4X50 FREE (QUARTERS #1 12.5 FAST THRE REST STRONG A4  #2 25 FAST THE REST STRONG A4  #3  37.5 FAST THE REST STRONG A4  AND #4 FAST
1X50 EASY
3X50 ALL OUT
1X50 EASY
4X50 ALL OUT
1X50 EASY

SET #2
4X25 (QUARTERS)
1X50 ALL OUT
1X100 IM EASY DISTANCE PER STROKE
REPEAT 3 TIMES {1ST AND 3RD ROUND FREE/ 2ND ROUND STROKE}

SWIMMER SPOTLIGHT

                                    FAVORITE SONG     LAST BOOK                 BEST WARM UP SONG

LAUREN YOUNG         A LOT                     CITY OF EMBER                 ALL I DO IS WIN       
ALLISON HICKEY    COUNTING STARS    PECULIAR CHILDREN       SUMMERTIME
                                                                                                                            SADNESS
DECKER-MOY-JACOBS  TOMMY GUN      RODRICK RULES       RAGE AGAINST
                                                                                                                         MACHINE