IMX

We hope you all are looking forward to the IMX meet this weekend, it’s a chance to get in all your long events over a three day period.  This meet is vital for you 8th graders as you prepare for High School swimming.  This is the point in he season where high school swimmers are preparing for district, regional and state championships, all preliminary and final meets.  At the same time they are looking forward to Junior/Senior champs and National meets.  At the same time they are maintaining their school work.  Indeed it’s a lot on the plate but with good preparation and time management everything is possible.  Look at everything as a learning experience that will help you in moving forward.  Now a closer look at how to prepare for the meet.

WARM UP TIMES 
13 and over Saturday 6:30-7:00. Sunday 7:00-7:30
12 and under Saturday 12:30-1:00 Sunday 1:00-1:30

First let’s suit up for this meet!
Second get your warmups and warm down done especially before leaving for the day.
Third pack water and some light snacks to keep your tanks 3/4 full.

 Now for a plan on how to attack the events
Friday (500 free) your heat and what time that heat starts are listed below
Get out strong off the blocks and try to stay with or near the field for that first 100. If you do that you will set a good pace on that third 50 that you are able to maintain for the next 250-300.  At this point really start to move on the back half of each 50 and try to maintain.   Manage your kick off the walls so you have your legs at the end.

Mackenzie Craig  H11 2:57
Teagan H 30 4:52
Skylar H35 5:24
Blake H3 5:49
James Anderson H23 7:55
Ben H25 4:17
Will H28 4:35
Claire H 11 5:55
Charlotte H 25 7:27
Lyla H25 7:27
Rebecca H 27 7:42

200 fly 1st 50 Establish the pace you want to maintain over the race. Maintain stroke count effortlessly. 2nd 50 others will surge ahead, others will fade do not let that alter your plan. 3rd 50 increase your effort level here, build your confidence and get ready for that big finish. Last 50 time to step it it up breathe often while maintaining your speed pull the body past the arms and drive the arms toward the wall.  As always maximize those turns and underwater.  Hit the wall with a full cycle finish.

200 Back. Hold your streamlines and underwater dolphins tight.  Be aggressive at the walls and

kick into the turns.  Increase your arm tempo o. The back half of each 50, this will help keep fatigue away longer.  You need to really move on that third 50 as this is where swimmers fade and think they can go on vacation.   Hold off that hard kick until that last 50 or 75. Embrace the pain as a good sign and keep working at it because it will fade.

200 Breast. First 50 get out strong but with a good glide (maybe 1...1...thousand) while minimizing stroke count. Try to maintain that throughout the second 50.  Start to build the third 50 while maintaining that good position out front so that your ready to race coming off that turn into the last 50.  Strong pull outs at off all your turns.  In and out of those walls fast and strong.

200 IM. For the fly focus on your kick, then move that focus to the arms on the backstroke.  As we move into breaststroke we switch our focus back to the legs and when you get to freestyle we go with everything you have.  The legs may be a little fatigue from the breaststroke so a little more focus on the pull.  Try to build the back half of each 50 fast.  As always maximize those a. 100 fly stay in control by keeping arms and shoulders relaxed. Maximize distance off the walls.  Maintain a A4 speed in the back and breast and everything you have in the free

400 IM let’s control the 100 fly maximizing the underwater. Stay relax and let the start and adrenaline carry your speed. Don’t over do it here.  Let’s start to get into our A4 speed in our backstroke and breaststroke and as you enter the free let’s get excited your almost home let it go.  Fly hips and legs relax arms. Backstroke go to the pull with the arms and control the legs.   Breast stroke time to go back to the legs.  Freestyle go with everything you have left.

12 and unders
100 backstroke. Underwater’s Underwater’s Uderwater’s especially off the start and on that last turn

100 breaststroke. Aggressive pullouts good head position little if any movement build into that 3rd 25.  1st 50 glide 1..1 thousand   Get those arms back out front so the kick will drive you

100 fly you can’t win the race in that first 25.  Stay strong and relax focusing on the hips and legs for the first 25 or so. Build into that second turn and come out of it like you been shot out of a cannon and then just finish the race.

200 Free. Think of our effort scale start out strong about our low A4 (80%) for the next 100 try and build to a strong A4 (90%) and let loose on that last 50 and get up to A 5 on our chart.

PIECE OF CAKE RIGHT GUYS AND GIRLS.