Nathan Adrian won gold this summer in the 400m free relay at the 2009 FINA World Championships in Rome. Here are the keys to his success:   1. Do your best to stay focused in practice. Many times practices turn into two or three hours of swimming back and forth with your favorite song stuck in your head. While this is a great way to pass the time, it may not be the most conducive to swimming your best. Instead, try focusing on one thing per practice that...

There will be no Friday practice at Juanita this week (11/6) due to the girls high school meet. Bronze and Silver groups are welcome to practice at Redmond that night. Senior swimmers are doing an outing away from the pool.  We will swim our normal Saturday practice at Juanita this week (11/7).   

    You can find the results by clicking on the links below: Results by Event Results by Name

    Breaststroke Pullout   BY Kelsey Savage Hays The breaststroke pullout, or the underwater stroke that begins a lap of breaststroke, is a key factor to any breaststroke event, especially longer ones.   “In a 200 yard breaststroke, pullouts make up 40% of the race,” said coach Pat Murphy, head coach and owner of the Chattahochee Gold Swim Teamd. “It’s really important for swimmers to be able to hold their breath and complete strong pullouts off every wall.”   For weak breaststrokers, mastering the pullout can immediately improve their...

    Meet results from the October Challenge can be found here: http://www.teamunify.com/wave/__eventform__/54911_2009%20October%20Challenge%20Results.pdf

  Stay Hydrated BY KATHLEEN WOOLF, PhD, RD//Correspondent As a swimmer, you spend your workouts surrounded by water.  Surprisingly, swimmers are at increased risk of dehydration. Adequate fluid is needed inside your body to function as a coolant. Consume fluids before, during and after exercise to ensure success in the pool. Follow these guidelines to ensure that you are always well-hydrated.    HOW MUCH AND WHEN? ·         Drink at least 2 cups (16 ounces) of fluid, preferably water, about two hours before exercise. Fifteen minutes before exercise, drink one-half to a cup of water....

    The October Challenge timeline is now posted on the meet page or you can view it by clicking on the link below: http://www.teamunify.com/wave/__eventform__/54130_October%20Challenge%20Timeline.pdf  

    Results and highlights from the Sockeye Sprints meet are now posted here: http://www.teamunify.com/EventShow.jsp?id=48876&team=wave  

    What are you doing today to guarantee greatness tomorrow? BY DR. ALAN GOLDBERG//Sport Psychologist What if you knew beyond a shadow of a doubt that what you did today, in this set, how hard you pushed yourself and how precise you were with your strokes and turns would guarantee a “meet-of-your-life” performance in your events come taper time? How motivated would you be? Would you concentrate more? Would it bother you that you went into practice a little tired? Would you allow yourself just to go through the...

Entries for the October Challenge are now posted on the meet page. Go to Meets & Events and click on the October Challenge. Scroll down and click on Meet Entries.