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