SANTA

 

Dear Santa 2024

Hey Santa I know you and your elves are busy tonight filling your sack and loading the sleigh for the big night.  

If it’s not to late Santa and it doesn’t cause your elf’s

to go into a panic there are a few things I would really appreciate them to pack in the sleigh for the trip.  The things I am looking for may require some special tools that I hope your elves can find laying around the workshop.

Santa, first off this sport is hard because I am always expecting a best time when I race and sometimes it's hard to understand and accept when that doesn't happen.  Although my coach and I talk and he explains that I can have a good race regardless of the time, it's still hard to accept.

So, Santa what I am asking for is to keep my positive attitude and the confidence to keep swimming forward when those tough times challenge me, as I know now they will.  There will be times this year that I will need the extra shot of motivation to hold onto my love for the sport in the bad times.  I promise I will keep training hard focusing on my streamlines, underwater's, turns and racing strategies.  

I would like you to pack the same things for my swimming group because they are my swimming buddies, my 2nd family.

Ne as thing Santa, could you also pack some awesome finishes for my races in 2025.

Thanks Santa and have a great trip tonight.

A MAKO SWIMMER

p.s. I left chocolate milk (good for recovery) with your cookies

HOLIDAY WORKOUTS GOLD

 

If you can’t make our workouts here are a few that you can pick from if you can find a pool.  Our warmups are “the usual” (3x3x3) which are a 300 mixer free/back, 3x100 followed by 3x50.  There is a variety for the.   The intervals can be individually set but don’t afraid to challenge yourself.

WARMUP #1

• 300 mixer (100 free/100 back/100 free) free no breath turns. Back challenge the underwater dolphins.
• 3x100 @2:00 (50 kick/50 swim free to back) little things
• 3x50 free descend to fast @50

WARMUP #2

• 300 mixer free/back by 50’s
• 3x100 @2:00 (25 kick/25 back)
• 3x50 free to back @50 (hold fast tempo on back)

WARMUP #3

• 300 mixer free back by 25’s. Long UW
• 3x100 @1:45 free build (no breath turns)
• 3x50 @1:00 (IMO/FREE)

PRE-SETS (technically focus here)

#1 16x25 breast @35 with fins and body dolphins (fast hand to full extension get to that streamline)

#2 20x25 free @30 fins-paddles-snorkels. 5 rounds of 4 (1st 25 Superman kick. 2nd 25 R HAND LEAD. 3rd 25 L HAND LEAD. 4th 25 fast free race on this one.)

#3 16x25 fly @30 fins add a stroke (start with one stroke finish breast.  When your stroke count gets you to the wall maintain that for the rest of the set

#4 20x25 back @30 fins (1st 25 streamline kick. 2nd 25 R ARM. 3rd 25 L ARM. 4th 25 fast tempo swim.  Pay attention to a deep pull and rotation

SET#1 IM 3 or 4 rounds

• 25 fly @30 (get your head down before arms come around)
• 50 back @1:00 (big UW off turn 2nd 25 faster than first)
• 25 breast @40 (hold your stroke counts)
• 75 free @1:30 no breath off your turns

SET #2 SPRINT (2 ROUNDS)

• 4x50 free @50 no breath off those turns
• Rest 1:00
• 1x200 race pace get heart rate (work that 3rd 50)
• 4x25 @35 (3 breaths)
• Rest 1:00
• 1x100 fast (all out)

SET #3 STROKE

• 8x25 @40 (2sets of 4) 1-3 and 5-7 drill same drill #4&8 build swim
• 2x4x50 @1:00 stroke/free 1-3 #4 all stroke 
• 100 stoke build work that 3rd 25
• Rest 1:00

SET 4 DISTANCE 2 or 3 rounds

• 4x75 @1:30  50 free+25 kick on back
• 3x100 free build work that 3rd 25 (don’t wait) @1:30
• Rest 1:00

HOLIDAY TRAINING FOR SWIMMERS

 

The holidays always presents a challenge for our swimmers, their parents and families, but also the coaches.  We have spent the last 4 months training working on techniques, and getting back into “ championship season”.  We are coming off of three championship meet where you all swam out of your minds with tons of personal bests.  This is not the time that you want to sit back on your laurels and lose your touch with the pool.

This is the time where your training and routines are interrupted and your consistency will be challenged with travel, social gatherings and families in and out of own.  For sure it’s a time to relax (a bit) and reconnect both physically and mentally.  It’s a challenge and it can become a struggle in your heads because you definitely don’t want to lose ground during the holidays.  

Mentally it's better to have a good mindset going into the next two weeks so your not feeling beat up.  It's a good time to bring a positive element with you to your training.  Training hard is only half of the process, the other half is training there right way.  Pick one or two things that you really want to improve in your swimming and make a commitment for the next two weeks and really focus on them during your training.

The holidays are also a time were you can get run down and get sick so stay HYDRATED,  get your proper amount of rest and wash those hands often.  You definitely can't keeping making strides forward if your sick.

Don't forget your GOALS!  This is all part of the training process that will help fuel your success in 2025.

We have moved are practices to late mornings so look at the schedule below and make a plan.  As you can see we have included days away from the pool so be smart when planning

MONDAY 12/23- GOLD /BLUE @11-12:15. 

TUESDAY 12/24- GOLD @9:30-11

SATURDAY 12/28 GOLD /BLUE @9-10:30

TUESDAY 12/31 GOLD /BLUE @9:30-11

THURSDAY 1/2 GOLD @9:30-11

SATURDAY 1/4 GOLD /BLUE @9-10:30

For those of you who might be traveling I will;l post several workouts that you can pick from if you can find a pool.