Upon arrival Friday afternoon/evening we had a chance to warmup and stretch those muscles out after the car ride down. We had a lot of you take advantage of that time and get in that little swim.
The coaches were very impressed with all of the Mako swimmers with the way that they handled themselves while at the facility. With the facility having 5 pools we all found the correct pool and lanes for warmups and were able to get behind the blocks for all of our races. Believe us that is the first step to success, knowing when and where your are suppose to be and getting there. Great job everyone.
Hopefully each of you got some good feedback from one of the coaches on deck and will be able to take 
that feedback back to your workouts Write that feedback down in your journals or somewhere you will see it to remind you what you need to work on for your next time out.
that feedback back to your workouts Write that feedback down in your journals or somewhere you will see it to remind you what you need to work on for your next time out.
One of the biggest areas that most if not all of us need to focus on at 
workouts is our turns. The turns are one of the most critical areas of your race. It's not a time where you want to relax and slow down because if you do that you need to use more energy to get back up to speed. In a short course pool that can be a disaster as those walls are coming at you so quickly. Let's not take the walls for granted. Set those turns up and think "speed in--speed out". If we can change our thought process around the walls eventually it will pay dividends and you will see it with your times.
workouts is our turns. The turns are one of the most critical areas of your race. It's not a time where you want to relax and slow down because if you do that you need to use more energy to get back up to speed. In a short course pool that can be a disaster as those walls are coming at you so quickly. Let's not take the walls for granted. Set those turns up and think "speed in--speed out". If we can change our thought process around the walls eventually it will pay dividends and you will see it with your times.
This past week I have put in a set right after warmup that will help us focus in on all of our turns and we will do the same set every day for all of the groups with a slight change in strokes.
the set involves 12x50's (3 sets of 4 with increasing speed)
Senior Prep and Junior Gold (different intervals)
4x50 free (throw the turn deep arm no breath)
4x50 free/back (throw the turn)
4x50 back (stroke count and underwaters)
For Senior Prep we went 50/45/40/35 rest for all 3 sets) Gold 1:00/55/50/45
The other set will look like this
4x50 back
4x50 back/breast (some IM turns)
4x50 breast (open turn similar to your fly
Before any of you say that's boring you need to understand that I believe that improvements will come from repetitions and not from throwing a different hard practice every day. Imagine every great turn being worth a dollar. You do a hundred of them you'll end up being a rich person.
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