Happy New Year!

Adam Depmore

Happy New Year, Team!

We want to take a moment to say thank you for the incredibly generous Christmas gift. We were truly overwhelmed by your kindness, and it meant more to me than we can properly put into words.

Personally, I don’t always get as much time with my family as I’d like, so I used the gift to take my family, including my kids’ grandparents, to a Spurs game. It ended up being a really special night for all of us.

We had the chance to meet Dylan Harper, Stephon Castle, and D’Aaron Fox and his wife. What made the night especially meaningful is that my mom is the one who got me into swimming, and my dad is the one who got me into Spurs basketball.

Earlier this year, I had bought tickets to take my dad to a game, but he wasn’t able to go because he ended up in the ER and needed heart surgery. Being able to finally share this experience with him, along with the rest of my family, meant more than you know.

I also want you to know how much I love this team beyond the pool. My kids get to grow up around incredible role models: YOUR KIDS. They get to see them work hard, support one another, and be good people. Those are the values I want my kids to grow up with, and it’s something I don’t take for granted.

Your generosity didn’t just go toward a gamem, it created a memory that my family and I will carry with us for a very long time. I’m incredibly grateful to be part of a team that cares this deeply. Thank you again from the bottom of my heart.

 

Championship Meet Preparation

As we transition out of our break and into championship season, it’s important to understand where we are and what this moment represents.

After time away, athletes should feel mentally fresh, emotionally recharged, and neurologically reset. This is one of the most important advantages we have heading into the championship phase. A refreshed nervous system allows us to reintroduce speed, precision, and high-quality movement patterns more effectively. How we take advantage of this window matters.

From this point forward, every single session is imperative. No practice is “just another workout.” Each session is an opportunity to reinforce elite habits, improve efficiency and technical precision and build confidence through intentional effort.

Confidence comes from conditioning. We want to encourage every teammate to push each other so that we all develop the discipline required to perform when it matters most.

Across the world, there are countless athletes who do not have access to the type of facility, coaching, equipment, and training environment that we have every single day. Many would give anything for the opportunity to train in a place like this, surrounded by teammates who push one another to be better.

Don’t take that for granted.

Championship preparation is about growth and development as much as it is about racing. It’s about learning how to show up consistently, how to handle discomfort with purpose, and how to take pride in doing the small things right every day.

This phase of the season rewards athletes who:

  • Are present and engaged
  • Take ownership of their preparation
  • Respect the process and their teammates
  • Treat each session as an investment, not an obligation

 

Championship Prep Plan

Weeks 1–3: Build & Reinforce (Structure and Intent)

  • Reinforce stroke mechanics. We will cover details we were hitting before the break.
  • Moderate to high intensity with controlled rest, including focused kicking. Get ready to target streamlines!
  • Introduce race-pace thinking and reinforce simple performance details.

Weeks 4–6: Race Specificity

Our highest-quality training cycle

  • More broken swims at race pace. We want you to be in control of your race.
  • Athletes become familiar with how they swim their specific races.
  • Slightly reduced volume with increased precision and feedback.
  • Increased athlete–coach discussions around performance goals. 

Weeks 5–7: Sharpen & Absorb

  • Reduced volume. Senior and Elite swimmers should expect 1-2k in reduced yardage.
  • High speed with longer rest.
  • Focus on nervous system freshness and confidence.

Important: During the final six weeks, all athletes should discontinue training outside of swimming. The goal is to feel refreshed, NOT GASSED, heading into championship meets.

 

Championship Goodie Bags

We will have championship-level caps and/or beanies for each championship meet your athlete attends. If you would like to be part of the Championship Meet Goodie Bag Committee, please email me as soon as possible.

 

Goal Sheets

Senior and Elite swimmers: please don’t forget to send me your second goal-setting sheet. These are critical as we plan practices and training cycles over the next few months.

 

Long Course Training

With the rise in performance and the outstanding results we saw last summer, we are looking to expand our Long Course training for the 2026 season, including additional long course sessions and more private training opportunities.

 

Training Camp

We are in the process of planning a week-long training camp for Elite athletes, with potential dates in June. Please let me know if you will be unavailable at any point in June (vacations, swim camps, etc.), as the board and I work to put the best plan together.

Registration 

Don’t forget to complete your USA Swimming registration. Those who are not registered have been sent a link. I will continue to send reminders out each week. Remember, USA Swimming won’t allow an athlete to compete if they are not current with their USA Swimming registration.

Thank you all for an incredible start to the year. We are excited for what’s ahead!

Sincerely,

Coach Adam