NO MATTER WHAT

 “If you don’t see yourself as a winner, than you cannot perform as a winner”

Good races start with great self belief.  The swimmers who have the greatest success are the swimmers who are disciplined have great confidence and an unshakable self-belief in themselves, no matter what.

You may have all the talent and be the greatest worker during practice, but without the belief in your work and talent, your chance of success will always be limited in some degree.  

The bottom line is it comes down to your mindset (sound familiar) which is critical to your success, without it you often sabotage all your hard work in the pool.  When you step onto the blocks you should have the mindset that you can win anything no matter the distance or the event.  No matter what.  Probably not realistic but that’s what your mindset should be.

The truth is no one is born a winner however no one is born a loser either.  Everyone is born a chooser, so what is your choice going to be.  There will e both good and bad days, it’s normal.  This Is why journalling your workouts and competitions good or bad is so important when working on your mindset.  

It serves as your swimming resume that you can refer to and remind yourself that you have done this before which will motivate you to keep moving forward.

THE SEAL SET

Focus is to keep it moving at a fast pace and keeping your heart rate up on all the 25’s.  The 50’s are an active recovery swim.  There is no stopping for any reason until we get to the swim down set.

40x25 @25 free

50 back @2:00 drill/swim (active recovery)

30x25 @30 back (hit all UW off walls between flags and 10m)

50 breast@2:00 drill swim (active recovery)

20x25 @35 breast with fins (with a free kick set your corners hard

50 fly @2:00 drill swim (active recovery)

10x25 @25 fly with fins

Fins off

SWIM DOWN

6x75 @1:20 (50 free to back+25 kick on back)

NUTRITION CORNER

15 minute power pasta bowl

Ingredients 

• Cooked pasta
• Rotisserie chicken, turkey, meatballs or white beans
• Spinach, cheery tomatoes, zucchini, or frozen mixed veggies 
• Light marinara, or olive oil

BENEFITS 

• Carbs restore energy
• Lean protein repairs muscles 
• Veggies add hydration + vitamins 

As always don’t forget your 

TRIVIA MAIL BOX

LAST WEEK ANSWER: B  The temperature of a competitive pool should be 77-82.4 degrees

This weeks question: Which nutrient is important for a swimmer to include in a meal to repair muscles after a swim practice or swim meet?

Saint Pete’s Meet

"We cannot direct the wind, but we can adjust the sails."

Six days of hanging with swimmers, teammates, friends, clipping and getting clipped and taking on the clown to the left or right and racing.  Watching the sunrise over the bay behind the pool during the 13 and over warmups, having a thunderstorm pop at finals on Thursday night and swimming relays at the end of finals on Saturday night during a torrential rain storm.  All of that and one of our swimmers asked how they looked in the relay, “ um” you looked wet that’s about all any coach could see no matter where they were.

We can now close the book on our 2025-2026 short course season.  Each swim season is a story with ups and downs bringing all of the emotions with them.  A single meet or race is part of that story and 

not the story. 

 We have set the foundation and given you some tools to work with and now it's for you to decide how much work you want to do to strengthen your foundation as you begin to formulate bigger and bolder dreams to fill in the pages of your next chapter.  Don't forget every swimmer grows at a different pace and will hit peateus at different times throughout a season.  Your value as a person is not tied to winning medals or your times and this is important for your long term confidence as a swimmer and an individual in todays world.  

Our last three meets over the past few weeks have brought a wide range of emotions; pride, disappointment, relief, excitement, frustration and it's okay to feel all of it.  It shows you care, and being able to process your emotions is a huge part of being a swimmer.                         

Looking back at your season  it was awesome watching you take risks with new events and distances and how you attacked those oppurtunities and the resilience you had after a tough swim.  It has been fun watching the effort you put into the season and watching you grow into who you are today.                                                                                                                                                                                          

 NUTRITION CORNER

A good spring time lunch for swimmers should hit three targets right away: carbs for your energy, lean protein for your muscle repair and colorful produce for both your vitamins + hydration..

GRILLED CHICKEN SALAD which has all the following:

• chicken
• mixed spring greens
• cucumbers
• whole grain crotons
• vinaigrette

Don't forget to KEEP HYDRATING throughout the day.  Spring time brings the warmer weather  + more outdoor time in the sun.

SET OF THE WEEK

This set is to reset and recover after meet and spring break.  Not meant to be a grind.

FOCUS: Get moving again.  Flush out the fatigue and soreness in your body.

GOAL: To be feeling good when walking off deck.

WARM UP

400 SWIM (150 FREE/150 BACK/100 IM (stay smooth and relax with long strokes

2x

  4x50 (25 free/25 kick on stomach and sculling slowly out front)

  4x50 free to back 

  4x25@30 build to strong but stay relaxed

AEROBIC SET

5x100 free

4x100 IM (do not sprint fly Everything else 85%

3x100 free but hold breathing pattern3/5/3/5

TECHNIQUE RESET (2 rounds of this)

4x75 (25 drill/25 swim/25 perfect stroke) rotate thru IM STROKES

4x25 IMO @30 at 95%

20 seconds rest

LITTLE SPEED SET

16x25 (25 free fast to 15m SMOOTH TO WALL  Odds smooth no free and no primary stroke

SWIM DOWN

200 smooth free/back by 25 tight open turns

4x25 @40 UWD to 12.5 smooth swim to wall

100 (75 back swim 25 double arm back

TRIVIA MAIL BOX        

Last week answer was D The second 50

This week question is; What is the standard temperature for a professional competive swimming pool?

A)75-78 degrees

B) 77-82.4

C)80 degrees

D) 78-82 degrees

Don’t forget no devices allowed

SPRING BREAK EDITION

“We all swim in the same water. We all start at the same end.  We all turn on the same wall.  We all finish on the same wall.  It does not matter what lane we find ourselves in.  We all have the same opportunity.”

Hope everyone’s spring break is off to a great start wherever your travels take you.  Maybe you find yourself on a cruise, or on the slopes, or a beach.  Visiting grandparents is a popular destination this time of year or maybe it’s just hanging out in your neighborhood.  No matter where you find yourself enjoy the time with family and friends.  Look back at all the hard work and sacrifices you have made this year, take a deep breath and prepare to come back and finish both the school year and swim season strong.  It’s not about how you start but how you finish.

This week we have 42 14 and under swimmers down with us in Saint Petersburg to compete in the ISCA ELITE Championship meet.  This meet is a great opportunity for our swimmers to do some quality racing with swimmers from all over the country in an environment filled with music, swimming, and making memories to last a lifetime.  

One of those memories involves Coach Logan as a 6 year old swimmer at one of the first meets when it was held in Miami Beach.  Picture Coach Mike driving the van back from finials with Logan and our older kids.  Logan starts throwing up (projecting food all over the van) and our older swimmers freeze and calmly I just asked them to stick her head out the window.  Bottom line is Coach Heather is fuming because I dropped the kids off for the dinner and disappeared.  I had to explain to her that I had to go and clean the van thanks to her daughter and here I am again still driving that child around. 

We hope our 2026 edition of Mako swimmers will create some of their own memories at this meet maybe just less vivid.

TRIVIA MAIL BOX

Last week’s answer.  The lanes in a competition pool nearest the walls are often referred to as the slow lanes, the outside lanes, and out side smoke. 

A CLOSER LOOK  First off I have never believed in a slow lanes.  A lane is an opportunity for a swimmer to race.  The swimmer makes the lane fast or slow.  Stop using your lane as an excuse to

fail.  Second as for outside lanes that just what they are as the middle lanes are inside lanes and again the swimmer will dictate if the lane is slow or fast.  They are all opportunities to race others.   That’s it, don’t make it an issue.  Lastly as to outside smoke means that in most races your leaders are not worried about swimmers in those lanes and in the summer I ask my swimmers as they step into those lanes to repeat this question to themselves,  Why not me today?  I belong. So there you have it.

This week’s trivia:

What part of a swimmers race is often called' "the back half" in the 100 back.

a) the middle 25

b) the underwater kicks

c) the last 25

d) the second 50

e) b and d

NUTRITION TIP OF THE WEEK

Electrolytes. Do you know what they are?  Why they are important?

What it boils down to is that they are important minerals that help your body function not only in the pool but outside in your dail lives also.  Over your head maybe but it is an important part of your nutritional plan, or should be.

Your body needs sodium, potassium, calcium, magnesium, and chloride to help maintain hydration, balance your acidity levels, help regulate muscle movement and your central nervous system.

How does your body lose these all important minerals and this is simple through your sweating ( surprise little ones you do sweat in the water) and during all those bathroom breaks unless you go in and take a shower.

Have you ever had to swim with headaches, nausea, cramping, fatigue, or loss of energy?  The majority of these symptoms can normally be controlled by proper hydration before you ever dive in and continuing throughout your workouts or competitions.  This is why we stay on you to drink and is another part of staying focus and on task.

Let’s talk sports drink for a moment.  Are they good for you?  Yes and No (opinion here). They are filled with unnecessary sugar and food coloring.   Your body does not need all that sugar because all it does is keep you on a that roller coaster and eventually that roller coaster is going to hit the summit and come crashing back to reality with a thud.

How can you make a sports drink work for you.  Mix your sports drink with a 50/50 split of water and sports drink.  It can be a lower mix of your sports drink but no higher than that 50/50 mix.   It’s not about the taste, it’s about getting the proper electrolytes into your body to stay balanced so that you can perform at a optimal level throughout workouts and competitions.

SETS OF THE WEEK. There are none this week as we are on spring break.  The swimmers in Florida this week hit the pool today and went through their meet warmups to familiarize themselves with not only the pool but the environmental conditions of swimming outside.

Below are our Mako swimmers warming up at the pool.

DO YOU HEAR WHAT I HEAR

“It takes two to speak: one to speak, and another to hear.”

So what am I referring to in the above quote?  Really, it's pretty simple in what it boils down to is that communication only works when both sides are actively doing their part and why it matters so much in the swimming environment with 14 and unders.   The question then becomes, are you doing your part at practice.

The coach is trying to give the swimmer the best advice, but if the swimmer in not focusing or talking to others or worse not present, or not trying to apply the message, the message goes nowhere. It falls on deaf ears.

It's not a lecture, it's a partnership between the coach and the swimmer.

For the young swimmer, hearing means:

• Paying attention even when tired or distracted
• Trying the correction and not just nodding
• Asking questions when something doesn't make sense
• Being open to feedback, even when it's uncomfortable
• Incorporate the cues and corrections from one practice to the next
• Take those corrections and cues into your next competition

This is how you will make improvements in your swimming and have a better shot at success.

We've talked about accountability. My job is to give clear, helpful and age appropriate instructions and your job is to take ownership and apply it when swimming and in this way we are holding each other accountable.

The feedback we give you is not personal, think of it as a gift.  Your improvement requires both your effort and an openness to apply the feedback

In summary:

• Listen the first time
• Let's keep the group moving
• Let's reduce the need for repeated explanations

Our job is to help you get better.  Your job is to hear it, try it, and keep trying it.  We're a team, A group and it's time for one to speak, one to hear.

SIMPLE SPRING BREAK MEALS

Spring break means no school, sleeping in maybe, traveling or just hanging out.  Swimmers still need to eat balanced meals throughout the day to stay healthy so that they can enjoy the wee.

WRAPS; (turkey, cheese veggies) be creative

PASTA SALADS: ( plain veggie, turkey, tuna)

RICE BOWLS: ( taco bowl, beans + salsa)

PB+J with fruit and yogurt

 

  SET OF THE WEEK (after a warmup for all 3 groups)

Why do it.  First off to give you a little break coming off a fantastic few weeks of competitions.

Second we used the green clock that reset after all repeats so there was no stressing doing math with intervals

Third and what I felt was most important; Could you stay focus and on task without distractions (what round are we on) something that kids have trouble with in today's world.

GOLD
30 rounds 
1x50 @1:00 IMO/free rotates with each 50 (fly/free—back free— breast free—free free
1x25 kick @1:00 with boards

BLUE 

24 rounds with fins
1x50 @1:00 IMO FREE (same as above)
1x25 @1:00 kick boards

PREP
30 rounds
1x75 @1:10
1x25 kick @1:10 no boards

Last post trivia answer-- The 15 rule in swimming states that the swimmers head must break the surface before the 15 meter mark which is the second yellow buoy from the wall you left from (2 comments answered correctly).

Spring break trivia;    What are three nicknames given to the outside lanes near the wall called in competitive swimming?

LIVING IN YOUR COMFORT ZONE

 "F-E-A-R has two meanings:  FORGET EVERYTHING AND RUN or FACE EVERYTING AND RISE"  The choice is yours.

Where is your comfort zone in swimming?  When things get hard and uncomfortable in either your workouts or in competition do you pull back into your safe space?  Afraid to take a risk?  Afraid it might hurt to much?  Afraid you may fail?  You will never Reach your full potential until you have the courage to open the door and walk through.

"THE COMORT ZONE"

I used to have a comfort zone, where I knew I couldn't fail.  But the routine and familiar walls were like a jail and I longed so much to do the things I'd never done before.  I stayed inside my comfort zone and same the same old race even thou the my inside kept saying "let's go, what are you waiting for we can do it, but i was scared to leave my happy place.

It didn't bother me that I wasn't doing much, I didn't care for things like self esteem and such because I was content with things inside my comfort zone.  However, inside I wanted that experience of that perfect race when everything comes together and when I looked at the scoreboard I knew I accomplished something very special for myself.

It was time to stop watching my swimming just slip by and watch others experience the feeling that I sought, so I held my breath, and stepped outside, to let the process begin. I took that step with an inner confidence and a strength I had never felt and honestly it felt awesome.  I said goodbye to my comfort zone and I closed and locked that door forever.

If you are stuck in your comfort zone, afraid to put yourself out there, remember every swimmer was once

consumed with doubt, so don't hold back just take that first step and seek something new.  Embrace your races with a smile because that GREAT RACE awaits you.  Go find it.

BEST MEET SNACKS FOR SWIMMERS AT A MEET

Bananas-- prevents cramps

Apples/Orange slices--hydration + natural sugars

Dried fruit--portable and energy dense

Applesauce pouches-- gentle on the stomach and mess free

Cereal-- dried and provides energy

Rice cakes, crackers, pretzels are also good thing to pack to keep fuel in the tank

Water— don’t forget to keep sipping DO NOT WAIT UNTIL YOUR THIRSTY 

LAST WEEK'S SPECIAL SET (SATURDAY)

BROKEN 250

75 free build to a fast last 25

   25 EZ back

50 all out fast (25 primary non free + 25 free)

   25 EZ back

25 fast all out primary non free

   50 EZ free 

GET READY FOR NEXT ROUND

HAVE YOU CHECKED ALL YOUR BOXES.   

GOGGLES

SUITS

CAPS

SNACKS

SWEATS

SHIRTS

POSITIVE MINDSET

CUE WORDS

TRIVIA TIME

Last week answer was breaststroke.  Did you guess it?

This weeks trivia-- What is the 15 Rule in swimming?  

Have fun the next few weeks it’s just swimming!

BRAIN HEART COURAGE

"Athletic skills are acquired over a long period of time after countless hours of practice.  Your talent sets the floor.  Your mindset sets the ceiling", and "It's not how far you fall, but how high you bounce back that counts."

The Wizard of Oz can teach a swimmer some valuable lessons that can be applied in their training and competitions.  What do you have in common with the scarecrow, the tin man or the cowardly lion?  

Let's jump in and see if we can learn anything from this classic.

THE SCARECROW and how important is the brain for a swimmer. 

Swimming is not just a physical activity but a highly cognitive sport requiring a good mental mind set.  Your brain helps you control how you learn, focus and respond under pressure.  The brain in young swimmers is still developing which makes mental skills are a big part of your swimming success.  

Your brain-to-muscle communication is important in your reaction time in getting off the blocks and into your race.  The good thing is that all of you already have a brain (whether you use it or not) that is a big part of your mental game.

THE TIN MAN  and how important is the heart for a swimmer. For obvious reason the heart controls and regulates the blood flow rich with oxygen to your body.  This allows you to maintain speeds for longer periods of time which helps with muscle fatigue.  This is the reason you do not need to breathe so much in a 50 as all of you are racing for only 23 to 35 seconds.  For the longer swims that breathing pattern you have worked on allows you to have a steady pace throughout the race.

Your heart supports your brain by delivering the oxygen to your muscles to effectively train and race.

A healthier heart makes you a more confident athlete and the good thing is that all of you already have a heart and don't need to seek out a wizard.

THE COWARDLY LION  and how important is courage for you as a competitive swimmer. 

Courage can take many different forms, but the type of courage a swimmer needs is that is about taking risks, try hard things even when you don't want to.  It's about staying steady when something feels uncomfortable or uncertain in the pool.

Swimmers courage is the ability to race with confidence even when you're nervous or unsure how it will go.  It's about the ability to bounce back from a bad start, turn, DQ or bad race.  It's having the ability to push into that discomfort zone during workouts and competitions and succeeding.  

Courage comes in all shapes and sizes and the good thing is that within each of you lies some type of courage, you don't need a wizard. you just need to look at yourself and realize it's there.

YELLOW BRICK ROAD

Yours is that black tile line on the bottom of the pool, follow it in your race and don't veer off of your road to success or you might run into those flying monkeys and witches.  You will find your land of oz at the end of that road.

So there you have the story of the wizard of oz and how you can apply it to your own swimming.  Follow that yellow brick road (black tile on bottom of lane) and if you need a wizard  look into a mirror, there's the wizard and surprise it's YOU.

WEEKLY TECHNIQUE TOPIC

THE START:

 What exactly is the purpose of the start and are there ways that you can practice to get off to that great start.  The first thing is to be ready as soon as you step onto those blocks.  That is not the time to be putting on your goggles or waving to mom or day.  Your focus should be on what is in front of you, THE RACE, that’s it.

Some tips:  As you are standing behind the blocks that is a signal that it is time to clear the mind and you should have a key word or phrase (do not share it, it becomes your password to the race) that you say to yourself so that you know it's go time.  

Reaction time:  Be ready to react to the buzzer.  This is why I like to use a whistle during practice.  It is as close to a real time situation as we can get and the sound is consistent each time.

Move forward not up.  This is one of the most common problems I see with young swimmers.  On hearing the buzzer they stand up and dive when they should be propelling themselves forward and over the water.  If you stand up first it wastes time and time is a commodity in swimming especially those short sprint events.

Water entry, Streamline, and breakout:  Three areas that are often overlook but are critical when setting up your race.  The entry should be clean as your entire body should be passing through that hole created by your arms.  The body should be in a tight streamline with your thumbs locking around your other hand and all your muscles squeezing.  The breakout or first stroke should be strong and taken with a statement that you are here to race.

SET OF THE WEEK:

This was a pre set we did after warmup with fins.  The purpose was to engage the heart rate with some speed work.  The other thing we wanted to work on was some speed with all our IM strokes.  Intervals were different for the three groups.  We did 2 rounds with prep, 1 for gold and blue groups.

• 1x50 fly (85% and don't forget to get your air)
• 2x50 back (increase your tempo on the 2nd 25)
• 3x50 breast (first one 3 second glid  2nd one build  third one race)
• 4x50 free (first 3 at 95%  last one ALL OUT)

 NUTRITIONAL TIP OF THE WEEK 

When you pick your fruits and vegetables think of the rainbow.  Try to make your choices as colorful as possible with each meal.  How many of you can get a different color on your plate during the week.  Write it down and keep track because you may actually see a difference in the way you feel during workouts and competition.

TRIVIA TIME

Last week answer "the breakout"  Did you get it right.

This weeks question.  Which stroke is know as the oldest know competitive stroke?

14 and Under Champs edition

 

Championship season is upon us and it’s time for some fast racing and having fun while we do it.  Congratulations to all of our swimmers from all the groups who will be participating next weekend at University of Maryland.  We are looking forward to a great weekend of racing.

We are going to go over some specifics for the weekend to help you manage the stress so all you need to do is show up and race.

First off this is a championship meet format.  What's that mean to you?  It's a Prelim/Finals meet and they will be bring back the top 8 10 and under and the top 16 (11-2 and 13-14) swimmers to finals at night.  

After the final swimmers have been announced you have 30 minutes to declare a scratch (coach approval needed) and if you qualify for finals and fail to show up you will be scratched from the rest of the meet.  Coaches and parents can not help you.

ATTIRE

Wear ONLY Mako gear.  Caps, sweats, shirts.  This is not a H.S. or summer league meet and we don't want to see it.  It's about taking a pride and looking like you know what you are doing.  Words mean nothing.  Walk the talk.

Time Management

Start now with your school work and make sure you are keeping up with all of your assignments and homework.  Don't wait until the last moment to do everything because this is a sure way to become overwhelmed and become too tight and not able to relax and do what you do which is race.  Know your events for the day before you arrive on deck.

MENTAL

Know your cue words to keep you calm.  Make sure You focus on positive thoughts and don't let the negative thoughts live in your head. (hint, saying I'm tired all the time is very negative).  Focus on what you can control and don't waste valuable energy on things that you have no control over.  Positive self-talk goes a long way.

Prepare a meet day checklist.

NIGHT BEFORE 

Pack your swim bag the night before, don't wait until you wake up.  Pack extra suits, goggles, caps sweatshirt.  Hint I always take Old towels and leave them when Leaving.  Pack some nutritional snacks that are easy to digest to keep your energy level up.  Freeze some water bottles the day before and put them in your bags.

Warmup and warm down-- Be on time for warmups and if our time changes I will post the changes here.   Immediately after your race head to the warm down pool and get in.  Do not rush the warm down and a general rule is to get in 2 and half of what your race was and make sure you throw in some of our double arm back with a breast stroke kick.

 I hear coaches always asking if you warmed down and they shouldn't have to ask.  If they do then it might not be as important to you as you say.  Sometimes it's hard to do the extra stuff that is needed to give you a chance, but that's life 

You've trained for swim meets since you were young.  Strong strokes, steady breathing, and finish your races hard.  When you step up on the block, do it with courage not fear ad remember you don't have to be perfect, you just have to be ready to race with heart, effort and courage.

Don’forget to celebrate your achievements big or small. This is the fun part of the sport.  Relish the moment enjoy it and have fun.

WARM UP TIMES

Thursday 4:30-5:20  events 5:30

Friday and Saturday 11-14 7:00-8:20  events 8:30  10 and under's 12:40-1:20 events 1:30

FINALS 4:30-5:20  EVENTS 5:30

SUNDAY 11-14 7:00-8:20 EVENTS 8:30  10 AND UNDER'S12:40-1:20  EVENTS 1:30

FINALS 4:00-4:50  EVENTS 5:00

RELAYS-- These are our relays that have been set up going into the meet.  Remember a swim meet is a fluid situation and changes may need to be made as situations arise.

BEGINNING OF FRIDAY SESSION

Woman's 13-14 200 Medley- G.Kim-A. Morgan-F. Caven-M. Carroll

Men's 13-14 200 Medley (A) B. Dean, J Chan, E. Cotter, C. Sorden  (B) L.Penwll, A. King, J. Kim, D.Barry

Woman's 11-12 200 Medley (A) C. Sorden, C.Flanagan, H. Fried, C.Sorden  (B) J. Kosowski, I. Carroll, E. Kim, S. Howard.

Men's 11-12 200 Medley (A) W. Maier, E. Moh, L. Wahl, M. Herbert  (B) C. Majiros, L.Guthner, W. Flook, J.Devlin

200 FREE RELAYS AT END OF FRIDAY SESSION

Woman's 13-14  F. Caven, G. Kim, A. Paynter, M. Carroll 

Men's  13-14 (A) D. Barry, B.Dean, L.Penwell, C.Sorden  (B) J. Kim, J. Chan, J. Maier, E. Cotter

Woman's 11-12 (A) C. Sorden, C. Sorden, J. Kosowski, C. Flanagan  (B) H. Fried, I. Carroll, S. Howard, E. Kim

Men's 11-12  (A) E.Moh, L.Wahl, W. Maier, M. Herbert  (B) L. Guthner, J. Devlin, W. Flook, C. Majiros

400 MEDLEY RELAY AT BEGINNING OF SATURDAY SESSION

Woman's 13-14 (A) G. Kim, A. Morgan, F. Caven, M. Carroll  (B) A. Paynter, M. Donnelly, A. Hammond, C. 

Men's 13-14 (A) B. Dean, D.Barry, E.Cotter, C. Sorden  (B) L. Penwell, J. Chan, J. DeCerbo, W. Penwell

Woman's 11-12 (A) J. Kosowski, C. Flanagan, C. Sorden, I. Carroll  

Men's 11-12 (A) W. Maier, E. Moh, L.Wahl, M. Herbert

10 and under 200 MEDLEY AT THE BEGINNING OF SESSION

BOYS K. Donnelly, R. Tsuchitani, C. Macfarlane, J. Albers

SUNDAY 400 FREE RELAYS AT BEGINNING OF SESSION

Woman's 13-14 C. Caven, G.Kim, A. paynter, M. Carroll

Men's 13-14 (A) E. Cotter, D. Barry, L. Penwell, C. Sorden  (B) V. Sayasithsena

Woman's 11-12 (A) C. Flanagan, J. Kosowski, I. Carroll, C. Sorden  (B) C. Sorden, S. Howard, E. Kim, H. Fried

Men's 11-12 E. Moh, W. Maier, C. Majiros, M. Herbert

SUNDAY 10 and under 200 FREE RELAY

Girls S. Carlini, S. Cheng, M. Malkowski, C. Whritenour

Boys J. Albers, R. Tsuchitani, C. Macfarlane, K. Donnelly

PAVE YOUR WAY

 

Our championship meets are fast approaching and they will be here in a blink of the eye.  Start now to re-focus on your workout sessions and fine tune those “little things” we talk about.  

I was reading through my old yearly swimming journals and found this classic from years ago and you should stop and think about its message.

GOOD—BETTER—-BEST

 

I took this little saying and put it in a way that a swimmer might be able to relate to it.  Don’t ever let what you started rest.  

Good is your start,

Better shows heart, but

Best is that swimmer,

Who finishes what they begin,

With focus, courage and a strong finishing kick

There is a lot going on at a swim meet and each level meet brings its own challenges, expectations and stresses.  Will there be disappointments, and I’ll be totally honest with you, all athletes will have moments where they come up short.  It’s what you do next that will not only define you as an athlete but more importantly the person you are going to be.  It’s all about building character.

POSITIVE THOUGHT FOR THE WEEK

Race day is test day to see where we are at that point of the season.  It will test both where you are physically and mentally and make no mistake both areas are vital to your success.  Besides the physical work you do in training it is important do develop a pre-race routine, a strategy to manage your nerves so that you can stay focused on your performance.  In doing so you will increase your chances of performing well when it matters.

Remember race day is not just about winning—it’s about giving it your all, learning something from the experience and enjoying the process.

WEEKLY SET FOR SPEED

16x50 with fins

2@55

2@50

2@45

2@40

100 cruise kick (25 boards/50 on back no boards/25 boards

2@50

2@45

2@40

2@35

100 kick (25 boards/50 no boards/25 boards

WEEKLY NUTRITION TIP

Young swimmers can’t be expected to eat healthy 365 days of the year that would be asking a lot.  Be careful not to fall into the trap of mindless eating where you are eating anything just to eat.  It’s best to eat mindfully and choose healthy, nutritious food whenever possible to allow your body to function at its highest level.  Always hydrate and keep drinking water.  Did you know that eating fruit also helps with keeping you hydrated throughout the day.

TRIVIA TIME

What do swimmers call the moment they switch from underwater kicks to swimming?

Hint— we worked on it this past week and I have said it over and over.

TAKE ADVANTAGE

 

“Expect the best.  Prepare for the worst.  Capitalize on what comes.

Have you ever looked at the meet sheet and got excited to see where you are seeded only to be disappointed in the result.  The competition takes place in the water not on paper.

  You have your event.  You have your heat. You have your lane. You have an opportunity to race.  This is all the heat sheets give you.  Yes your seeded from either 1 to let’s say 100 but that doesn’t matter.  There are no guarantees.  No promises.  No handouts.   You need to show up take the opportunity and go out and race.

SWIMMING TIP FOR THE WEEK

THE CROSS OVER TURN

Watching some of our back to breast turns this past week, there seems to be some confusion on how to execute the proper turn.  It's called a cross over turn.  There is no flip during the turn.  Let me repeat that; there is no flip turn during the turn.

Here is one of the better videos I have  found over the years taking the turn and breaking it down step by step and i would like you to view the videos as often as possible and we will start learning the proper execution of the turn.  It will take some time to get it down so be patient.

With that being said we will not be using the turn during our upcoming championship season, it's too soon.  Let's plan to use it in the Mako April meet when there is less pressure and stress.

BEST SETS FROM THE WEEK. 

9x100 broken

9x

  25 fly @30 about 85 % DO NOT SPRINT THIS

  75 @1:30 (backstrokes do 50 back 25 breast.  Breaststrokes are 25 back 50 breast) 95%

PACER SET

4x25 free fast @25 snorkels, paddles, fins

20 seconds rest

4x50 free @45 (90-95%) snorkels, paddles, fins

1:00 rest

4x100 free @1:15 race speed fast fins 

All equipment off

Swim down

4x50 free to back @1:00 70-75% effort

4x25 back @30 (55-70%). 4th 25 double arm

LIGHT AT END OF TUNNEL

“Actions speak louder than words” 

Do it once = Action

Do it twice = Repetition 

Do it a few times = Behavior 

Do it consistently = Habit 

 With the conclusion of our meets last weekend everyone should be set for their own CHAMPIONSHIP MEET in March.   Starting with PVS OPEN CHAMPS on March 5 followed by 14 &UNDER CHAMPS March 12 and finishing up with the mako spring champs on March 21.

Mako swimmers will also be headed to St. Petersburg Florida for championship meets March 24-28 and March 31-April 4.

Whatever meet you find yourself racing in will be your last meet of this short course season and is YOUR CHAMPIONSHIP MEET.  The last meet of our short course season and the meet where our goal will be to swim the be our best races of the year.   Let’s get excited about the possibilities.  This is where we find ourselves today.

What I am going to say next is an important part of the process for swimmers especially our younger ones and whether you choose to agree with it or not it will remain a part of all swimmers lives.  Over the last couple of weeks including last weekends meet I had several swimmers asking about swimming events and how can I make a cut in my race?  Asking me as if I’m a magician and had some special dust I could sprinkle on them.   

Every season without fail there will be those swimmers who only start thinking about making cuts at the

end of January and during the month of February.  The problem with this approach is that it comes a little late where the process should have started back in September on that first day.  I’ve always said that the first 25 of your race will set up the rest of the race just as the first day of practice sets the tone for the entire season.

That not only involves showing up for practice but it also matters the way you practice.  Success isn’t overnight, a week or a month.  It happens when you can get a little better  than the day before.  It all adds up.

Each swimmers season will change from season to season and some of these changes can be drastic if you are moving up to a different age group.   I believe some swimmers rest on their laurels stop doing the hard work and just expect things to happen as before.  Qualifying times for 11&12 are going to be harder than they were when you were a 10& understand just as they will get harder when you are 13 &over.  These changes are significantly harder as you move up into the older age group just as they are significantly harder when you get to that next level of meets.  This is why they call it championship season.  

Saturday’s Set

PRE SET WITH FINS. (All 50’s at 85-90%. All 25’s are FAST

5 rounds 1 minute reset between rounds

• 50 fly/back@50
• 25 back @30
• 50 back/breast@50a
• 25 breast@30
• 50 breast/free@50
• 25 free@30

MAIN SET (5 ROUNDS)

50 @1:00 (25 primary non free+25 free) build each 25

2x25 @40 (primary non free) fast

50 free cruise @1:20

WEEKLY NUTRITION TIP

This week the tip is simple. HYDRATE yourself throughout the day. Yes we keep on reminding you over and over again but just this past week I picked up a few bottles and they were still filled at the end of practice.  Some of them belong to swimmers who are always sitting out because of cramping or headaches.  You think there may be any connection there, maybe so.  Hydration is one of the easiest, cheapest things that you can do to keep yourself in optimal working condition.  Let’s do a better job in this one part of your swimming and day to day life.