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PACING 200 FREE


 We had good week and got a lot of things accomplished last week.  We ended the week on Friday with a set that looked like this;  3 rounds of the following; 4x50 2x100 free,1x200free.  As we talked about our first meet is 2 weeks out and it's time that we start working on some race strategies.  Your 50's don't need a lot of strategies because it's all about "TAKE YOUR MARK, BEEP" and you go and get your fingers to the pad first. Simple right?  It is with the right attitude.
These are the things to write in your journals.  Here is the wrap up from that little set, figure out your pace during the 200.  The first 50 is the hardest one to figure out because you can't go out to fast and at the same time you can't go out too slow.  So, coach what do I do? We will focus on it during practice and work through it together.

Now for all of you who enjoy Math and working with formulas here is one for you.
As we talked about it let your start (you need a great one) carry you through that first 50 as you find that easy speed.  Fast explosive turns are vital as you go into that next leg of the race.  The other thing we emphasized was you need to figure out your breathing pattern, the longer your event the more oxygen and blood you need to get to your muscles so they will be there when you need them.  It may hurt a little but if you get the air you need, you will live to race another day.

I would like to remind you this is for your 200 free.  The 200 back, breast, and fly are entirely different events and we will go through each of them over the next few weeks.


So, did you have a favorite set from last week?  Now that I have had a chance to see all of you in the water I have our routine for warmup set and here is my favorite warmup set from Thursday.

400 swim kick mixer (100 free/100 kick brd/ 100 back/ 100 back kick)
4x100 free @1:50 WHITE/1:40 PINK/1:30 PINK/1:20 RED. 
4x50 @1:00 IMO WHITE /FREE RED



We had some teammates suffer through that awful feeling of the dreaded calf cramp this past week.  We all know that feeling when the muscle tightens up and there is that instant pain and feeling that your leg is going to fall up.  Word of advice, DON'T PANIC, take a deep breath, find a wall or lane line and stop swimming. It will go away and you will be perfectly fine and will be able to continue on.   Begin to massage the muscle immediately to loosen the muscle.  Don't just sit there, solve the issue.  There is a "U" in swimming.  After you massage the cramp find a wall and press your hands against the wall until you feel your calf muscles stretch.  Hold for 3 seconds, stand up straight and repeat about 5 times.  How can you try and prevent these muscle spasms?  Most importantly stay hydrated.  This is hard for swimmers because they don't feel themselves sweating in the water.  Drink before you feel thirsty.  Another way is to make sure your eating enough food with these nutrients: potassium, sodium, calcium and magnesium.  They are called electrolytes.  Ever heard of bananas?  Under that yellow peel you will find 3 of these nutrients ready to enter your body and help with those cramps.  Word of caution Lyla stay away from the rotten ones.






The Hall of Fame Pool opened back up this past week in Ft. Lauderdale after a long renovation.  Our girls and us visited this pool and swam in it years ago when they were your ages.  I am hoping to get down there this fall check it out and do a little swimming in it.  I'll try some of your workouts minus the fly and breaststroke because I don't have any races to worry about in the future., so don't ask.

Here are some interesting facts about the new facility.
WEST POOL  built in 2022
50 meters (10 lanes) x 25 yards (20 lanes)
DEPTH-  6.5 10 feet
976,340 gallons

EAST POOL built in 1991
50 meters (10 lanes) x25 yards (20 lanes)
DEPRTH 4-12.5 feet
749,348 gallons

DIVE WELL
25 meters x 25 yards
8 25 meter lanes
926,578 gallons
SPRING BOARDS- 1 meter(-2). 3 meter (3)
PLATFORMS 1 meter, 3 meter, 5 meter, 7.5 meter, 10 meter, 20 meter, 24 meter, and 27 meter\

And to think back you thought our 3 meter board was too high.

Let's have a good week. Keep up sigh your school work.  Stay focus during workouts.


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