YOUR STORY!

 

We hope that your school year started off well this week and that were able to settle into a academic routine which will go a long way to sailing thrthis year.  

We also hope you were able to get to your pools for a little pre-season work, we are 10 days out from our first practice and when you get to start writing your own story for the upcoming season.

We are going to help those of you in my senior prep Gand Junior gold groups by giving you a little book on day 1 to help you get prepared mentally.  I encourage each of you to make copies of some of the exercises that you will find and use them periodically throughout your journey this season.

It’s always fun and exciting to set up goals plan big and dream big as you start out with something new, but just like with New Years resolutions they fade when that excitement wears away an you realize that you’re going to have to work day in and day out if you want the opportunity to be successful.  This is the reason for these exercises and as your story evolves and changes so will all these other things and that’s okay, it means you are growing as a swimmer and even better as a person.

Your story is like walking down a long hallway of mirrors and with ea h stop, you have to be happy and

proud of what you see and what you can be, without that confident identity you are just throwing all your hopes, dreams and goals into the wind hoping that you end up in a good place

You, are all so powerful and you, have the ability to choose the direction of how both your academic and swimming year will turn out.  I offer you this challenge for the year, don’t wake up that last day having regrets, lay it all out there every day, leave nothing behind and let’s see how we all finish.  

Have a great weekend and if the first week of school was rough make Monday better and then move through the week one day at a time.  Handle what is in front of you.  

WORKOUTS FOR THIS WEEK

#1WARM UP 300 swim 200 pull 100 kick

Pre set with dry land

2x 

' 6x100 free @2:00 

Odd round after first 25 get out 10 squats build the 75

Even rounds first 25 kick fast tread water 60 seconds with hands (not arms out of water) if water not deep enough 10 crunches legs up on edge. (Don’t get water up your nose)

MAIN SET

12x75 @2:00 odds free even IMO  10 push ups after each 750

SWIM DOWN EASY'

WORKOUT #2

 Warm up 

8x

50 kick

100 swim odds free evens 25 stroke 75 free 

Lay on kickboard hold the world for 30 seconds

Rest 30 repeat

PRE SET

12x25 free fast @30

10 push ups

 12x25 kick fast @40

10 crunches 

MAIN SET

600 swim paddles and snorkels stay long distance for stroke

Swim down

1x50 @45

1x50 @50

1x50 @55

1x50 @1:00 smooth

ENDLESS SUMMER WORKOUTS

With the start of a new season staring us down I thought it would be nice to start with a fresh looking for the blog, and as you see I have changed the title.  This blog is yours not mine so I have decided if you all can come up with a catchy title we will go with it, so submit your suggestions to my email.  In order to keep myself out of the “drama” in having to choose I will have my daughters pick the title.  Also if you have topics that you would like to see submit them and I’ll do the work.

 Hey kiddos here are 2 very generic workouts that you can be doing the next couple of weeks as you prepare your bodies and minds for the upcoming season.  Take advantage of the warm weather and outside pools while you can and if you need a pool come on over to LG with a friend or two and I’ll get you in, flags are up at one end with your green pace clock always on.  No excuses.

WORK OUT #1

Meet warmups 

300 free

4x50 free descend @1:00

200 kick

3x50 kick descend @1:15

PRE SET

2 ROUNDS 

4x25 kick@35/40

 3x 30second vertical kick hands up (deep end) 30 second rest

2x50  free to back cruise

1x100 free ALL OUT

Rest 1:00

MAIN SEET

10 x100 (25 kick/ 50 swim @80%/25 kick) with fins (odds @2:00/ evens @1:45)

ALMOST DONE

5x50 @A4 get out 10 crunches 10 leg lifts (use kick board to lay on) @2:00

100 warm down

WORKOUT #2

Warm up 400  RIMO (25 kick 25 smooth swim)

2rounds

2x100 IM (#1 kick/#2 swim cruise) 15 sec rest

1x200 IM (25 kick 25 swim)

Get out 10 push ups/10 crunches/10 leg lifts 

Rest 1:00 repeat

MAIN SET

3rounds

4x75 IM (no fly) 1:20/1:30

4x25 fly smooth breathing 1 up 2 down @30

Get out 10 crunches 

100 free ALL OUT

REST 1:00

100 warm down

One last thing, it’s time to get your ducks in a row, time management is going to be vital for your success. Make sure you have everything in order so you aren’t overwhelmed the first few weeks when we get going.  Get your school supplies, start getting on a regular sleep schedule, and fuel your body for success so your ready to rock in the classroom and the pool.

GEARING UP FOR 2021-22 SCHOOL/SWIM YEAR

Hey all you Mako Blue, Gold, and Senior Prep/Blue Mako swimmers it’s that time of the year where summer is winding down, the guards are ready to blow that last whistle of the year, and you all will be heading back to school.   Enjoy the last few days of summer at your pools and be nice to the guards, maybe even take some bake cookies to them.

Take these last few days and prepare yourself for those first few days of school.  Here is a trick to being ready and getting the most out of those first few days.  This may sound silly and some of you may think it’s way out there but I use to like getting up earlier each day the week before to ease the pain of that wake up call on Day 1.  Try it.   

We also have the other end of the spectrum and that involves a routine for your bed time, remember as an athlete sleep is vital for your recovery.  This is when your body is able to grow, build muscle and wake up the next day stronger.

We are busy planning for the upcoming season and look forward to your arrival on the pool deck.  I will be posting 3 workouts that you may want to do the next couple of weeks, not only to get ready but it will help reduce your anxieties about starting up and relax from the rigors of starting school. Take advantage of your summer pools., water is still warm and not too crowded. 

Have a great weekend and better yet a great start to the school year.