DAY 3

MAKOS HOTEL

Here we go into day 3, with clear skies and a little cooler for the start of warmups.  The kids stayed in a little longer this morning to really help them get those legs stretched out and because the meet was going to start with the 1650.  Speaking of the 1650 Kitty got some good news she moved up from 13 to 10th in the event which means she is not swimming this morning, but will be first up at finals.  because of this we decided that she would scratch the 100 free and get out of here earlier to rest for tonight.

Our first event this morning was the 100 back for everyone and we had a lot of swimmers, and first into the pool was Sadie and Cally.  Cally would win her heat with a PB while Sadie came in third in her heat with her same time but would win the event later at finals with a PB.  Sadie is starting to understand the sport and that it's ok to be a little slow in the morning as long as you make finals, and return to take care of business.

Anna, Jacob and Rebecca were the next ones to the blocks and all the work Coach Logan and I have done with both the Gold and Senior Prep groups seem to have taken hold.  They kept their kick soft on the first 50, started to build on the third and really let them loose on that last 25 to finish strong.  All 3 had PB.

Our 13 &14 were about to take to the blocks after the coaches reminded them to control and build those legs into a big finish.  Sophia, Charlotte Dixon bout had ok races and returned to finals finishing   in the top 6 with PB by over 1 second.  Erin, Charlotte Prunty Riley, and Kitty all had great swims finishing with PB and Riley and Erin winning the heat.

As we were finishing up with the backstroke event Blake, Meghan and Emerson were going through their warmups as they prepared for the 200 breaststroke.  It was fun to see how each of them would set up  their races so that their legs would be there for them on that last 50.  The three of them set out strong and controlled the middle and brought home that  last 50 with a  vengeance.  Meghan dropped a little time for a PB while Blake and Emerson were a few tenths slower, however both would return for finals and swim to PB.

The next event would be the 100 fly with Rebecca Prunty, Sophie Scadron, and Rebecca Prunty all winning their heats.  Emerson just off of her 200 breast would drop a tenth, and Ben posted a best time in winning  his heat.

Prunty Girls at meet in 2018

It was now time to watch the 100 free swimmers and 10 and under girls did not disappoint with Sadie, Cally, and Lexi all having great races posting best times.  Our 11&12 group followed that with a performance that was out of this world.  Anna winning her heat posting a 1:00 and change.  Claire would follow that posting a 57.79 and would follow that with another little drop at finals in the evening.  Blake and Jacob also would post PB with Blake returning in the evening.

After going through their warmups the older kids headed to the blocks.  Adrian and Charlotte Dixon both swam respectively to earn a spot in finals and finished the evening with PB of 50.99 and 53.19.
Erin, Sklar and Riley all locked down their races finishing with best times.

To finish off the day we had our 11&12 200 free relay finishing 3rd in their heat.  Both 13&14 girls relays were seeded in the top 10 and would swim at finals with the A relay finishing 3rd.

Oh and not to forget about Kitty and her 1650.  Kitty started out strong setting up a nice pace working each wall aggressively.  With a 200 left it was obvious that she was going to have something to finish with and she came in at 19:09 a PB.

DAY2 and EASTER BASKETS

Day 2 of the competition started out a little chilly and windy for our warmup call, but the kids went through it and were prepared for some good racing.  Ben and Adrian seemed to be deep in thought about their races.

As the☀ broke from behind the clouds Coach Wendy and Alyson had our IM swimmers ready to go and first end was Sadie, Lyla, Claire, and Blake.  As they exploded off of the blocks they headed into that first turn leading their respective heats.  Blake and Sadie dropped a little time but posted times to get hem into finals.  Claire and Lyla dropped over 2 seconds placing 2nd and third in their heats.

Adrian, Kitty, Charlotte Prunty and Skylar took to the pool for their 200IM.  Kitty led her heat though the fly and back but then had that breast stroke staring her in the face.  After falling behind she made that turn to free picked up some steam and finished 2nd in the heat with a PB.

The next event was the 10 and under 50 fly the signature event for Cally and Lexi.  Cally posted a 31 low and Lexi a 32 high both PB.  Both girls would get another chance at finals in the evening.  Next up was the distance fliers, yes the 200 and representing Mako were Blake, Sophie, and Emerson.  Working through each 50 with an easy pace the three of them were ready to start working that last 100 with good aggressive turns and keeping the hips up.  It was apparent that their strategy had worked with all three of them moving with a lot of energy on that last 50 and posting PB with Emerson qualifying for finals.  The look 😩on her face with the realization she gets to do the whole thing over again.

With the sun shinning bright it was now time to see what our 50 backstrokers could do against both some tough competition and the elements.  Heading to the pool first were Lyla, Anna, Claire, Jacob, and Rebecca.  All four had great starts with good breakouts, with all their heats hitting that turn at the same time and heading to the finish.

Mako's big boys and girls were up next, and Sophia and Charlotte had their dark goggles so that the sun was not in their eyes and they could go straight.  Both girls swam great and returned that evening for finals.  Adrian, Ben Jackie,Riley Erin, Emerson,And Charlotte had great efforts and turned in some great swims.  Hard to judge from times since the 50's are not swam after the age of 12 except for free.

The last individual event of the day was the 10 and under 200 free for Sadie.  Sadie had a great 3rd 50 and held on the last 50 winning her heat under 2:11.

The 400 Medley Relay would be the last competition of the day, with our 11&12 Girls finishing 3rd in their heat and the 13&14 girls B relay finishing 2nd in their heat.  The A relay swam at finals and finished a respectable 4th.

A Good Day

Now you have a couple of days let’s see who can draw the best Easter Basket.  Send me your drawings.  Here is mine

NASA CLASSIC Day1

Well I thought that even though we are not be in Saint Petersburg to swim we could run a virtual meet from our perspective, so here we go.  The sun rose very early on Dy. Of competition an d the Mako swimmers answered the early wake up call and arrived at the pool at 6:30 and proceeded to get to

The backstrokers would b the first one to show their talents and to take on that bright Florida sunlight.  First up were our 10 and under girls Sadie, Cally and Lexi.  The three of them turned in incredible performances Sadie breaking a 31 and going to finals seeded first. Cally won her heat and Lexi swam into finals as a 9 year old.

Now it was time for the distance backstrokers to take to the pool for the 200.  Charlotte Prunty, and Riley Miller had some of their best turns and underwater's of the season posting PB with Prunty going under 2:22. Kitty would post a sub 2:16 to gain a spot at finals.  Sophia Cloutier and Charlotte Dixon wound end up swimming in the same heat with Dixon going under 2:12 and Sophia under 2:14.  They would set up a final with kitty later that evening, and no I won't pick the winner I'll leave it to the swimming gods.

Up next were our 2 breaststroke and they would have to have all their juices flowing because this was their 50.  Blake would take the top spot at finals while Emerson who only gets to swim a 50 in the summer now that she is an old lady would take the fourth spot at finals in the evening session.

Finishing off the morning session of Day 1 were the our sprint freestyler's. yes that fast pace 50 which hardly allows the coaches a chance to breathe until the end of the event.  It seemed like all the Mako swimmers an d their dogs entered this event Lyla, Claire, Anna, Rebecca, Jacob Lee and Blake swimming as 12 and under's all posting best times, with Claire, Anna, and Blake swimming into finals.

Up  next were the big kids of the group, you know the ones I'm talking about our leaders.  Ben and Adrian placed 3rd and 4th in their heats while swimming straight into finals as 13 year olds.  Ashley, Sophia Cloutier, Charlotte Dixon, Meghan Ice, Kitty, Charlotte Prunty Sophie Scadron, Skylar Small, Erin Terman, Riley, Jackie  and Emerson  swam some great races with a lot of PB if only by a few tenths, but hey in a 50 we will take anything we can get right.  Out of that group Dixon, and Erin would return that evening for finals, with Jackie taking 2nd on the podium.

We finished off the day with our 200 Medley relay and would be swimming those in the evening as we were in the top 10.  the 11 and 12 relay would take 5th place in the evening and yes girls the 13-14 would again take first this year with Kitty out touching the Fish girls again.

FIND YOUR WHY

Let’s play a little game, and we will call it get your MOJO on.  Senior Prep let’s get out our cute little buckets out, some of you will probably have to do some digging to find them. Can’t find them check the bottom of your swim bags you rascals.  For the Gold and Blue groups make a small treasure box, use your imagination and decorate it after all it’s Easter 🐣 time.  All set let’ s dive into this.

This is a good time to reconnect with your why.  What drives you to keep showing up and don’t put your parents drive you that’s a given.  Is it how the water makes you feel, maybe you love the smell of chlorine in the morning.  Is it a way to relax and deuce the stress you have in your lives, although some of you think of stress as what am I going to wear or is my hair in place.  It might even be to increase the stress in Coach Mike’s world.  Or it could be as simple as Jim McKay opening statement on Wide World of Sports



Whatever your reasons write them on an index card read them, understand and treasure those reasons and put them in your bucket or box.

If you can understand the why of something it becomes much easier to pursue and then you can get your MOJO on and become the best you.

WHATS GOING ON

Hope everyone made the best of the past week.  I really hope you are settling into a somewhat normal schedule and routine.  Although you all are young and may feel it’s not that important, it is.  When you establish a regular routine for yourself it will help you feel more organized and in control, and you will feel like you had a good day and got something accomplished when your head hits the pillow.  As for myself I start the day with some dry land at the pool since I can be there by myself. I’ll take some pictures later this week with my workout stations and post them.  Breakfast and then I set up 2 tasks to get done at the pool.  This morning we got one of the pools up and running so at least I have something to look at.  The afternoon is spent doing some work on the blog, looking through old workout books.

This week I know they are pushing for everyone to stay inside more, so I changed a few things in the event you can’t get out.

For the warmups just do 1 round, for the work out and the cardio 3 rounds.  You only rest for 2 minutes after the cardio and then proceed to next round, with each round a little faster.

MONDAY 4/6	Wednesday 4/8	FRIDAY 4/10
Warm-ups  Arm Circles small (20 forward 20 reverse Arm Circles medium (20 forward 20 reverse Arm Circles large 20 forward 20 reverse  Arm Swings 20 forward 20 reverse Butt Kicks 30 seconds Plank 30 seconds Plank Rotation 8 each side	Warm-Up  Arm Circles small 20/20. Medium 20/20/Large 20/20 Arm Swings 20 forward/ 20 reverse Good Mornings 8 Butt Kicks 30 seconds Planks 30 seconds Plank Rotation 8 each side	Warm-Ups  Arm Circles 20/20 small-med-large Arm Swings 20/20 small-med-large Good Mornings 8 Inchworm-8 Walking toe touches if outside 25 yards (inside 10 each side)
WORK OUT😅 CORE Crunch 10 Lying Leg Lift 10 Flutter Kick 10 LOWER BODY Squats 10 Squat Jumps 10 Wall Sit 30 seconds CORE V-Ups 10 Leg Pull In 10 Flutter Kicks 45 seconds	WORK OUT😅 LOWER BODY Donkey Kicks 10 each side Fire Hydrant 10 each side  Mountain Climbers 45 seconds CORE Crunch 10 Russian Twists 30 seconds Bicycle Crunches 30 seconds LOWER BODY  Side Lunge 10 each side Single Leg Dead Lift 8 each side (use a chair) Hip raise 10	WORK OUT😅 Single Leg Squat 10 each side Flutter Kicks 45 seconds Super man 10 Leg Pull In 10 Donkey Kick 10 each side V-Ups 10 Swimmer 30 seconds
CARDIO 😝 STEP UPS 45 SECONDS	CARDIO 😜  BURPEE 45 SECONDS	CARDIO😛 MOUNTAIN CLIMBERS 60 SECONDS

A little Story

Just be careful because people are going crazy from being stuck inside.  Actually I’ve been talking about this with the toaster and microwave while having breakfast and we all agreed that things are getting bad. I didn't mention anything to the washing machine as she puts a different spin on everything.  Certainly not to the fridge as he is acting cold and distant.  In the end the iron straightened me out as she said everything will be fine, no situation is too pressing.  The vacuum was very unsystematic…told me to just suck it up, but the fan was more optimistic and hoped it would all soon blow over!  The toilet looked a little flushed when I asked its opinion and didn't say anything but the door knob told me to get grip . The front door said I was unhinged and so the the curtains told me  to yes, you guessed it pull myself together.🤷🏼‍♂️

Hey guys send some Pics of your drylands and what your doing and ill get it posted for the group to see.

IMAGINATION

When you use your imagination anything is possible.  You can swim anywhere even on your driveway as Mackenzie is demonstrating, although I hope she remembers to enter feet first, because I believe it may be a little shallow.

 Notice the uses for duck tape.

As for myself I got to be at the pool watching over construction and preparing our competition pool for a new plaster job this weekend.  I decided to swim 4x500 walking and let me tell you walking up from a 13 foot pool is a lot different than swimming it. The burn in the legs feels like it does for you 200 backstroker’s.  Oh and notice I had no ladders to use to get out, that hurt the most.

Have a great weekend   Talk to you Sunday 

DRY LAND MARCH 29-APRIL 3

As we get ready to start another week, lets hope for good weather to give us a chance to get outside and go through some of your dry land routines.  Last week I spent some time watching some dry land routines from Katie Hoff on a podcast and after doing some of these, I believe it fits in with our ability level.  As we have been discussing all season  your cores are vital for developing your strokes, turns and streamline.  Let’s really on focusing in on holding those tummy’s in and keep them tight.

MONDAY MARCH 30	Wednesday APRIL 1	FRIDAY APRIL3
WARM UP  8 INCH WORMS  8 GOOD MORNINGS  8 WORLDS GREATEST STRETCH EACH SIDE	WARM UP  8 INCH WORMS  8 KNEE HUGS  8 GOOD MORNINGS  8 WORLDS GREATEST STRETCH	WARM UP  8 INCH WORMS  8 KNEE HUGS  8 GOOD MORNINGS  8 WORLDS GREATEST STRETCH
FIRST SET 40SECONDS ON/ 20 SECONDS OFF  BODY SAW  PLANK TAP (KEEP COUNT)  MOUNTAIN CLIMBERS	FIRST SET 40/20  BODY SAW  PLANK TAP (KEEP COUNT)  MOUNTAIN CLIMBERS	FIRST SET40/20  BODY SAW  PLANK TAP (KEEP COUNT)  MOUNTAIN CLIMBERS
MIXER  10 JUMPING JACKS  10 SQUATS	MIXER  12 JUMPING JACKS  10 SQUAT JUMPS	MIXER  15 JUMPING JACKS 12 SQUAT JUMPS
SECOND SET 40/20  PUSH UP WITH LEG LIFT  FLUTTER KICKS	SECOND SET 40/20  PUSH UP WITH LEG LIFT  FLUUTER KICK  RUSSIAN CRUNCH	SECOND SET 40/20  PUSH UP WITH LEG LIFT  FLUTTER KICK  V-UPS

As you see there are 4 set.  Move through each round with no more than the built in 20 seconds rest.  At the end of set 2 you are allowed a 3 minute water break than proceed with the next round.  Treat the rounds like your swimming 3x200. The first A3 the second round A4 and the last round a strong A4 to A5.   Keep your focus going through the exercises.

Tuesday and Thursday are for any cardio work you can get in such as shuttle runs, walk run, walks with your dogs (Anna and Rebecca). Bike rides are great, anything that gets you moving.

Don’t forget to keep to your schedule and routines.  As for myself I do these dryland routines with you along with bike rides and trying to get pools up and running so they get warm and I can get in.