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 We would like to congratulate our 14 and under Elite Showcase Team traveling down to Saint Petersburg for  competition April 13-16.

James Anderson
Claire Anderson
Sadie Buckley
Hannah Carroll
Maddie Carroll

Patrick Cleary
Call Codding
Jackie Colwill
Lucy Compton
Lyla Devlin
Carleigh Devlin
Molly Donnelly
Kate Fischer
Leonardo Garcia Rivera
Caitlin Goff
Nick Harris
Tyler Harris
Anna Helms
Owen Hill
Jacob Lee
Charlotte Lim
Paige Lundquist
Dude Moy-Jacobs
Rebecca Prunty
Anna Rizzardi
Olivia Roca
Anna Roth
Laura Roth
Sara Small
Shannon Stegmaier
Alex Stephens
Addison van Baars
Tony van de Graaff
Lillian Wahl
Aiden Wang
Skyler Willie

We are looking forward to having a fun-filled time with some fast racing at the same time.  For planning purposes Nicole (from Fish) and I have worked out warmups for our kids.  On Wednesday and Friday we will warmup from 6:00-6:40 am.  We will hold these lanes for the Fish kids to have after us.  On Friday and Saturday we will warm up from 6:40-7:20 am after the fish kids, they will hold the lanes for us.  It is important that we are on time for our warmups so that we are able to get lanes.

Next we have Spring Break Next week for most of you and we hope the you enjoy yourself wherever your destination will be.  That being said it is important for those of you swimming in Florida to get into a pool a few times over the break, a minimum of 2 times with 3-4 being GREAT.  If you fail to do this your going to spend the first 2 days of the meet having that sluggish feeling when you dive in.  We don't want any slugs out there, do we?

For those of you who remain in the area next week we will have a practice from 9:30-10:45 am on Monday, Wednesday and Thursday at the Saint James pool.  For the rest of you here are a few practices that you can work from on your travels.

WORKOUT #1 (free pace)
warm up (8-10 MINUTES) 300 mix (50 fr/50 back) 200 kick (50 board/50 no board) 100 IM drill (600 YARDS)

pre-set (12 MINUTES) 4 rounds 3x25 IMO @30 (good tight streamlines fast long underwater BLUE. 1X50 FREE@1:30 RED (500 YARDS/1100)

MAIN SET- 4 ROUNDS (32-33 MINUTES (54 MINUTES)
3x100 free @1:20/1:30
2x50 free @50/1:00 (1 BLUE/1RED)
1X25 FREE @20 (CHALLENGE YOURSELF TO 0 OR 1 BREATH)
1X50 BACK GREEN @1:30
(1900 YARDS/ 3000 YARDS) 

SWIM DOWN 200 TOTAL 3200 YARDS MAIN SET IS GOOD FAST SWIMMING)

WORKOUT #2 (fast speed at start)
warm up (18 MINUTES) 1000 yards 
 (2 rounds)=200 swim 200 pull 100 kick

main set(36-40 minutes)1700 yards
10x100 (PREP10. GOLD 8) @2:20 prep. 2:40 gold. (done as 75 RED as fast as possible /25 Green recover)
work on deep arm off turn with no breath
200 easy kick boards
10x50 (PREP10. GOLD 8) @1:10 prep. 1:30 gold. ALL RED FIND THAT CLOSING SPEED NOW

set fins on (9 MINUTES 400 YARDS)
4x25 1 RED/3 GREEN @30
REST :15
4X25 2 RED/ 2 GREEN @30
REST:15
4X25 3 RED/1 GREEN @30
REST :15
4X25 ALL RED @30 

swim down 200.  total around 1 hour to 1 hour and 15 min. (3300 yards)

WORKOUT #3 MIX OF IM

warm up (10minutes or less)
300 swim/200 kick 100 IM

pre set 31-34 minutes (1500) 2100
3 rounds
4x50 kick @1:00/1:10
4x25 IMO @30/35 fast 3 stroke break outs
4x50  free @50/1:00 done as #1and 2   25 FAST RED TO TURN. #3 fast RED 37.5 #4 all fast RED
rest:15

main set
5 rounds 17-19 minutes  (1000/3100 yards)
3x50 IMO @1:00/1:10 (work your transitions)
2x25 RED kick @30
rest 15 seconds

SWIM DOWN 200  1HOUR 10MINUTES (3300 YARDS)




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