BACK TO WORKOUTS

 Welcome back.  Take a deep breath as that first day can make some of you a little anxious, but no worries.  Your teammates and coaches have you.  It's true that all of you have been around a pool and know what to expect, but the new season will see groups with new faces as we welcome new members to our team and see old veterans switching groups.  Needless to say this first week will have many moving parts and will be very fluid.

So how can you best be prepared as you show up on the pool deck for that first practice, first be on time and ready to go.  It's already been said that if practice starts at 5 that means we are ready to go and not putting on our caps and goggles or looking for our equipment.

Hydrate, hydrate, hydrate.  I think a lot of swimmers lose sight of how important it is to stay hydrated during workout after all you are surrounded by water.  The problem is that swimmers like all athletes sweat and yes that occurs even in the pool you just don't feel it.  So people stay hydrated at all times.

Can you read decipher through a posted workout, let's review some simple terms that you may see throughout our journeys. READY SET GO! 

THINGS YOU MAY NOTICE ON THE WORKOUTS.

• ON TOP- leaving at top of pace clock
• ON BOTTOM- leaving at bottom of pace clock
• SANDBAGGING- swimmers goes easy on hard set but sprints last one or swimmer skips repeats only to run everyone down on last couple ones.
• 5/10 - leaving 5 or 10 sec odds apart not on top of each other.

• DK-dolphin kick
• DESCENDING- each repeat requires more effort from you.
• DEEP ARM NO BREATH- depart off turns no breath first stroke.
• IM- individual medley
• RIMO- reverse IM order
• IM 50 stroke. IM taking out free and putting in  50 of your best stroke
• K- kick
• BRD- boards
• NB- kick no boards
• P- pull only no kicking
• LIFO- last in first out

Do you know our color wheel if you happen to see a color next to a set?  Let's look at it;

WHITE= 60-70% SMOOTH CASUAL MOST OF OUR WARMUPS AND COOL DOWNS

PINK= 60-70% HARD EFFORT YOUR 2ND GEAR

RED= 70-80% FAST PACE YOUR 3RD GEAR

BLUE= 80-90% SPRINTS MAX SPEED 4TH GEAR

PURPLE= 100% PACE PACE WE ARE MOVING DURING THIS 5TH GERAR

Don't forget for the first leg of our journey we will be building our base starting with our leg.  we are going to also work on 2 go to drills for our technique.  These should be drills that you can always fall back on in those anxious stressful times.  If you have some favorite drills c moment and let use know so we can incorporate them.

SEE YOU ALL SOON.