Week 15 (Dec. 8 - 12)

Theme: Breaststroke and Butterfly (Which Rhymes With Best Stroke)!

Our backstroke and freestyle looked great this weekend. So, it is time to turn our attention to breaststroke and butterfly (beststroke).

Week 14 (Dec. 1 - 5)

Theme: Don't be a Turkey!

Just like the food weekend that just happened, we will have a mixed bag of treats for you this week. Longer harder stuff early, and shorter faster stuff later in the week. Remember, you can always work your turns during every swim!!

Week 13 (Nov. 24 - 26)

Theme: Don't be a Turkey!

With Thanksgiving coming up, it seemed like a good theme. We just need good old fashioned hard work, so you can enjoy your holiday meal more, and to carry your fitness level through until Monday.

Remember: No evening practice Wednesday through Friday. No morning practice Friday.

Week 12 (Nov. 17 - 21)

Theme: Free Speed!

It is so much easier to go fast when you go fast off the wall on a turn. Pushing off hard, doing a tight streamline, 3 hard dolphin kicks, and a great breakout, lead to fast swimming without really swimming. So, this week we will work on great breakouts and the transistion to a fast swim.

Week 11 (Nov. 10 - 14)

Theme: Kick your Way to Victory!

After seeing some all time great racing this weekend, it became apparent that if you kick your legs into high gear during the latter half of a race, you will do well. With that in mind, we will do lots of work on focusing on an explosive kick the second 50 of a hundred, and the 2nd hundred of a 200.

Remember: No practice Tuesday 11/11 - Veteran's Day!

Week 10 (Nov. 3 - 7)

Theme: The Third 50 of a 200 is the Key!

 All 200's are a controlled sprint. Anyone can take it easy and sprint the last 50. However, Mighty people, like the Marlins, can go fast the whole way. The key is to attack the 3rd 50. We do this by picking up our kick and the acceleration of are arms the 3rd 50. Then we keep that momentum on the last 50. Then we win!!

 

Week 9 (Oct. 27 - 31)

Theme: 200 IM = 4x50 Sprint!

 The 200 IM is basically 4 x 50 sprint, 1 of each stroke, with no rest. We need to learn to attack, and then be tough enough to continue each 50 with another attack. It feels good to cruise the first 100 and then attack the breast and free. But, if you want to go fast, I mean really fast, you must attack each 50 like it is a single 50 sprint. So, we will do broken 200 IM's and then straight 200 IM's, all the time attacking each 50!

Remember: Wednesday = Pumpkin Relays. Thursday no practice. Friday no evening practice, only morning 5:30-7:00 am.

 

Week 7 (Oct. 14 - 17)

Theme: Swimming 200's is Twice as Fun as 100's, and 4 times More Fun Than 50's!

The great thing about 200's is that they are simple. They are just controlled sprints. You swim them like a 100 but you breath more, and they are more fun! So, expect to do lots of 200's, and 250's this week, and learn to love them!

Remember: No practice Monday, and 6-7 pm Tuesday!

Week 6 (Oct. 6 - 10)

Theme: Time to Turn into Good Turners!

Walls can make a big difference in a race. Good turns can result in "Free Speed", that is, going faster without working harder. So, we will go over how to do great turns all week. However, the best wy to get good at turns is to do them well during every swim in practice.

Remember: Thursday practice is 6-7 pm!

Week 5 (Sept. 29 - Oct. 3)

Theme: More Time to Get in Shape!

We still want you to work hard to increase your endurance. Swimming is partly technique, but a large part of it is who is stronger, tougher, and in better shape. So, make that hapeen by kicking your own butt, and taking your own name!

Remember: Thursday practice is 6-7 pm!

Week 4 (Sept. 22 - 26)

Theme: Time to Get in Shape!

Everyone is looking good! Strokes look good and energy has been great. So, now it is time to get strong so we can whip up on people on the last 50 of a 200. So, expect challenging sets, and make up your mind now, that when sets get tough, you will push through and make them.

Remember: Mindset Monday on Monday!

Week 3 (Sept. 15 - 19)

Theme: Time to visit the dentist: Lots of Drills!

Hopefully now, we will use our legs, that way we can perfect our strokes with drills. A good kick will allow you to focus on your arms, while your body is in a good position. So, keep kicking, and tighten your core, as you work to perfect your strokes!

Remember: Practice Thursday is 6-7!