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WORKOUT REVIEW.

 

Hope you all had a great weekend and had a chance to get out and enjoy the weather.  We had a great week of workouts and got a lot accomplished in the pool.

Our Blue group has done a great job nailing down those free and back turns and will continue with that this week with a big emphasis on getting those stroke counts corrected for our backstroke turns.  A great backstroke turn starts with having a good stroke count and it begins by doing it right in practice.  The Blue group also started putting our IM’s together with drills for our fly and breaststroke legs of the event.  You guys have come a long way

working with your snorkels, we actually started swimming with them on Wednesday and I saw a big improvement.  If you’re wondering why this is important, it’s pretty simple as it will help each of you control your head movement while swimming.  That will go a long way to help all of your strokes.  Head position is critical for swimming efficiency.  Keep up the good work.

The Gold and Prep group have been continuing their hard work with the IM events.  A lot of our sets with the Senior Prep group involved putting the 400 IM together.  When designing the sets we were trying to find different ways to break the 400 IM up while still keeping them challenging and accomplishing our goals.  the Gold group focused more on the 200 IM.  Our favorite set of the week looked like this;

MAIN SET All 25's @30 fast. All 100's @2:00
4x400 IM y @30. 100 (50 back/50 breast)  (100 50 breast/ 5 0 free). 100 IM
#2 100 (25 fly/75 back). 4x25 back @30. 100 (50 breast/50 free )100 IM
#3  100 (25 fly/25 back/50 breast) 100 back.  4x25 breast @30. 100 IM
#4 100 fly-- 100 back. -- 100 breast---4x25 free @30

The kids did really well; as they work through this set and got some good work with our turns.  We still have to do a better job with our underwater"s off our wall.  You all still just kinda push off and glide with no emphasis on the kick and when you do that, you have lost any chance of maintaining that momentum off your turns.  The problem is that when you drop that you need to use more energy to get back up top your race speed.  YOU NEED TO WORK THIS AREA DURING YOUR WORKOUTS CONSISTENTLY.

The group has also started to figure out how to pace their 200"s (prep) and 100's (gold).  The groups worked on figuring out that easy speed at he beginning and holding a little back for that big push to the finish.  All of this was done with their tempo trainers and the kids put out a great effort.

Strength and conditioning update.  We attended a conference at the end of September on this subject and we gained valuable information.  The barrier we have is a place to hold it.   We cannot do it on the deck at George Mason.  A lot of work was done since them and I will be posting later this week what I have come up with and think it would be the best solution for our needs.

Senior prep swimmers I need those index cards back with those fears for workouts and meets so that we can discuss them and work through them.

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