“WIN”. What’s Important Now

As we get ready to start another week, lets hope for good weather to give us a chance to get outside and go through some of your dry land routines.  Last week I spent some time watching some dry land routines from Katie Hoff on a podcast and after doing some of these, I believe it fits in with our ability level.  As we have been discussing all season  your cores are vital for developing your strokes, turns and streamline.  Let’s really on focusing in on holding those tummy’s in and keep them tight. MONDAY MARCH 30 Wednesday APRIL 1 FRIDAY APRIL3 WARM UP  8 INCH WORMS  8 GOOD MORNINGS  8 WORLDS GREATEST STRETCH EACH SIDE  WARM UP  8 INCH WORMS  8 KNEE HUGS  8 GOOD MORNINGS  8 WORLDS GREATEST STRETCH WARM UP  8 INCH WORMS  8 KNEE HUGS  8 GOOD MORNINGS  8 WORLDS GREATEST STRETCH   FIRST SET 40SECONDS ON/ 20 SECONDS OFF  BODY SAW  PLANK TAP (KEEP COUNT)  MOUNTAIN CLIMBERS FIRST SET 40/20  BODY SAW  PLANK TAP (KEEP CO

This is a stretch that can be placed in our warmup routine this week.

So now we are beginning to understand the obstacle that life and the world has thrown us.  No school or swimming for all of us for a while so what can you guys do to help yourselves stay in a regular routine during the next few weeks?  It's easy to become complacent and lazy when our routines are upended.  Yes it might be nice not to get up for a 5 AM practice, and then head to school, but after a while you probably start to feel that there is something missing in your routine and your personal lives.  This also involves your day after practice which includes your school work. We have had those talks where it is important to have that mindset of controlling only the things that YOU can control in the pool and outside of the pool.  The controllable things in your life and in swimming are just a part of your every day world,  there are always those uncontrollable obstacles that life throws at you. Many of you are disappointed and frustrated, all normal human emotions.  Your c

As we enter our second week from each other I am sure that the thought of do I really need to do this has crossed some of your minds.  It is important during this period that you have some kind of structure and physical challenge. This is your chance to get a leg up on your competition and be ready to go when we get back to the pool, because without a doubt there will be those that sit around and do nothing for both their swimming and school.  It really is your choice to grab this opportunity to come back as the best YOU that you can be when that school 🔔 rings and the pools 🏊‍♀️ open. Even though you practice with your friends, you are on your own after pushing off the wall not a whole lot different than doing dryland.  This is your personal time, a time set aside just for you.  A time to really focus on making yourself  better than you were yesterday.  If you want you can even get mom and dad involved with your dryland. Have them sit in a chair on the deck or lawn with a st

FRIDAY ROUTINE “THOR” Who is the Asgardian god of thunder?  Of course if your a Marvel comic reader or a fan of the. Super hero Thor possesses the enchanted enchanted hammer🔨 which grants him the ability to fly and manipulate the weather among other things. Today let’s change it up a little and focus a little more on ourmid section or the core.  You may ask why core stability is vital for a swimmer.  A little anatomy lesson here, a strong core is important for any swimmer looking to increase speed and improve technique.  When you develop a strong core you will minimize drag resistance through the water, and plays a important part in keeping the body in a stable streamline position. Think of the core as the center of your body where you derive all of you’re explosive power from.  A stronger core will also keep you from developing back problems. So here we go Equipment needed chair or bench for dips sturdy box or bench or step for step ups  1) WARM UP- Jumping jacks 1min

As all of us work through this bump in the road, it looks like we have one of two choices.  The first is  we can choose to stay inside and do nothing or we can choose to do something that will help us when we get back in the pool.  For the time being I will start posting some dry land routines that you can do    in your backyards, maybe even a park.  The benefits of a dry land program is that it’s portable and can be done anywhere, it improves flexibility, coordination, and improves breathing efficiency. We don’t want to do the same routine in consecutive days and let’s see if we can do a routine 5 days in a row.  My challenge to you all is to see how many dry land sessions you are able to complete until we get back into the pool.  I have made up a chart with all your names on it and am working on a way so that you can get it to me.  It would be great if you can share your pictures with the group, just send them and I’ll get them posted. THURSDAY ROUTINE THE AVENGER 1)WARM UP-

Hey kiddos 👶 I know that some of you who were going to be swimming at JO’s or the spring champs have been riding a roller coaster with it’s ups and downs all week.  With every sunrise 🌄 it seems like there are new developments which can sometimes seem like a lot, but always remember what we tell each other, slow down take a deep breath and move forward.   As young athletes, the disappointment that you have felt can seem enormous through your eyes and that’s okay, even natural.  Your coaches are dealing with that same disappointment but also have that life experience to understand that things will get better and life will get better. Because of the precautions being taken now, that normalcy will arrive sooner than later.   For those of you who were swimming JO’s, the feeling is one of something being yanked away which is a far cry from having that last swim of the season, but your safety, the safety of your family, your coaches, officials and facilities staff who support you is