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JUNIOR NATIONAL CUP AND WORKOUTS

Hope all of you are enjoying your spring break with family and friends. Our group arrived back from Clearwater on SSunday afternoon after a successful Junior National Cup meet.

Getting back to you on Katie and her first race in a long course pool. We need to start with warm ups, because her first comment after a few minutes was "I thought it was never going to end". She however finished the warm up and was ready for her race, and she did great and no she did not do that flip in the middle of the pool. I guess being her first long course swim she went a best time.

The last individual swim for Mako was Lexi in that much anticipated 200 fly long course. Before talking to Lexi about strategy I thought I would seek some advice from Peter because at this point of the meet I figured she needed all the help she could get. After talking to Peter the strategy we had for her was to swim a perfect and controlled 150 fly and if she felt good at that point than go for it, and if not keep it controlled and perfect for that last 50. Lexi did fantastic for the situation we found ourselves in, but it was apparent that she was out of gas. I watched her from the far end which is where she wanted me so she could see a little hope I guess, anyway after her race she marched all the way down and as she neared I got up and went the other way (trying to get a small smile). Classic Lexi remark to me "What are you running away?" Response you bet I am! All good though.

We finished the meet with a 400 long course relay, with Rachel and Katie both getting best times, Maggie putting in a good effort, and Lexi after being told she could anchor and use it as a warm down came within a couple of hundreds of her best time.

A very good week in Clearwater and a good experience for the Mako swimmers.

Pool workouts we have done this week

Monday Meet warmup. 400swim/ 4x50 free@1:00 each one faster. 300 kick/ 3x50 kick @ 100 each one faster 200 IM drill swim. 8x50 stroke/free (4 fast easy/ 4 easy/fast

Main set: 4x50 ( 1 stroke smooth and perfect. 2 stroke build. 3 stroke fast. 4 free at 80%) 4 rounds of this.

Put fins on and work some fast under waters. About 500

Finish with 75 all out free / 50 smooth / 25 all out. 3 rounds and than warm down

Wednesday. Warm up. 15x100. ( 2 free/1im ) 5 times. Free @1:50/ 1:45/ 1:40/ 1:35/ 1:30. I'm add 10 seconds

Main set 3x50 stroke/ free. 2x50 stroke. 1 x 50 free. (10seconds rest/15sr/20sr) 3 rounds.

12x 25 fast underwater with fins. Must be fast 10 sr

With fins all fast on a minute 2x75 (50 stroke 25 free ). 1x 50 free ( 15 sr ). Rest 1 minute and repeat. Warm down


 

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