Post-District Update

 

Contributed by Linda Leissner

The City of BC turned off the pool heater & expects to restart it Monday.

 

Here's a tentative plan for next week:

Monday

Morning - No practice (1st period to B228)

Afternoon - Swim* (4:00-5:30 p.m.)

Tuesday

Morning - Swim (6:00-7:30 a.m.)

Afternoon - Swim** (4:00-5:30 p.m.)

Wednesday

Morning - Swim (6:00-7:30 a.m.)

Afternoon - Swim (4:00-5:30 p.m.)

Thursday

Morning - No practice (1st period to B228)

Afternoon - No practice

 

Friday

Morning - No practice (1st period to B228)

Afternoon - Swim (4:00-5:30 p.m.)

 

*If water temp low, expect dry-land workout

 

**Suiting up

 

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Contributed by Anne Frick

District Results

 

We finished 4th in combined scoring (4th in girls & 6th in boys) & had four (4) district champions yesterday:

 

Lucie F (200 free)

Ian R (1m diving)

Victoria S (500 free)

Genaro F (500 free)

 

Clare Button was named Boys' District Diving COTY.

 

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Attendance

 

1 - Genaro F (79)

2 - Victoria S (62)

3 - Kaydence S (42)

4 - Lucie F (30)

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#TBW

Remember this from #TBW:

Leave it better than you found it (locker room, pool deck, weight room, bus, etc.).

 

We're doing a great job with this, especially w/covering up the pool!

 

 

 

Schedule Changes & More!

 

 

Sixteen (16) schools competed in Lufkin yesterday.  Our girls were 10th and the boys were 11th.  We finished 12th in combined scoring.

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Check Google Classroom for updated Scouting Report Monday afternoon.  We will decided on district events Tuesday.  District entry meeting is Wednesday.

 

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Message from Mark that impeller is out and company to repair will be here Tuesday or Wednesday.

 

Best case scenario would be repair Tuesday so circulation/chemicals/water temp would allow us to swim/dive Wednesday afternoon.

 

Going with that optimistic "plan", here's what the new practice schedule for the week would look like:

Monday

No Practices

Scouting Report in GC (afternoon)

Tuesday

Morning - No practice (1st period to B228)

Afternoon - Dry-land (4:00-5:00 p.m.)

District Events Selection

Wednesday

Morning - No practice (1st period to B228)

Afternoon - Swim (4:00-5:30 p.m.)

Thursday

Morning - Swim (6:00-7:30 a.m.)

Afternoon - Swim (4:00-5:30 p.m.)

Friday

Morning - Swim (6:00-7:30 a.m.)

Afternoon - Swim (4:00-5:30 p.m.)

 

Saturday

Morning - Swim (7:00-9:00 a.m.)

 

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Attendance

 

1 - Genaro F (71)

2 - Victoria S (60)

3 - Kaydence S (35)

4 - Lucie F (24)

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Make the most of whatever opportunities we have to practice this week!

 

Remember this from #TBW:

Be on time (to the pool, onto the bus, in the dry-land room, in the water, etc.).

 

Avery Adams on A2B

Listen to our visit with Elevate Performance Swim Academy's Avery Adams here

 

00:40 – Background of Avery Adams

02:25 – Eddie Reese book plug

02:55 – Welcome Avery Adams

03:25 – Focus on squat technique

07:30 – Athlete to coach ratio

08:50 – Elevate Performance Swim Academy

10:19 – Air Force Academy’s James Winterfield

13:00 – Building relationships

15:40 – Individual sessions, evaluations, & warm-up

18:20 – Multi-sport background

19:25 – Lakeside SeaHawks & Vern Gambetta (GAIN)

20:00 – Body line as linkage/connection

21:15 – Innovation & reaction time

23:55 – Sprinting & set design

26:15 – Sprinting & muscle tissue recruitment

29:10 – Sprinting vs. AFAP

30:05 – What drives long axis strokes?  Short axis?

31:40 – Teaching “gears”

34:50 – Gamification

37:35 – Overcoming limitations

40:15 – A few favorite drills

46:10 – Finishing races (last 15m)

49:35 – Wrapping up & contact info

Schedules, Attendance, & More!

 

Monday

Morning Swim:  6:00 - 7:30 a.m.

Evening Swim:  5:00 - 6:30 p.m.

Tuesday

Morning Swim:  6:00 - 7:30 a.m.

Evening Swim:  5:00 - 6:30 p.m.

Wednesday

Morning Swim:  6:00 - 7:30 a.m.

Evening Swim:  5:00 - 6:30 p.m.

Alief Travel Info

Thursday

Morning Swim:  6:00 - 7:30 a.m.

Evening Swim:  5:00 - 6:30 p.m.

Friday

Morning Swim:  6:00 - 7:30 a.m.

Evening Swim:  5:00 - 6:30 p.m.

 

Saturday

Alief Fr./So. Meet

 

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Attendance

 

1 - Victoria S (40)

2 - Jomar B (35)

3 - Genaro F (34)

4 - Ashton R (32)

5 - Kaydence S (24)

6 - Lucie F (19)

 

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Genaro F improved his T-20 by 100 yards & Victoria S added 75 yards to hers!

 

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Important info is in Google Classroom - check it out ASAP!

 

Updates

 

Team picture is scheduled for Monday, October 2nd, at 3:30 p.m.  We have warm-ups at the pool.  If you have a yeller team shirt to wear underneath, that'd be great.  If not, we have a few to loan at the pool.

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We're working the visitor side concession stand on Friday, October 6th.  I'll make a Costco run this weekend but it would help me out quite a bit if we could have each athlete bring a case of water for the El Campo game - that would make my shopping list much easier!  Just bring the water to the pool any day next week.

If we have a parent who'd like to volunteer to put together a work schedule, I'll share parent contact info (and last year's schedule) to help out with that.  Let me know!

Special thanks to Lisa Moya for sending me info from both our concession stand last year and the one the Aristocats did this year.

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Keep an eye on Google Classroom.  An October schedule should be ready soon.

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Attendance leaders (as of 9/26):

    Ashton R - 19

    Victoria S - 17

    Jomar B - 16

Dry-land clothing is in!  Plan is to start issuing it tomorrow.  Each athlete will be issued two pairs of shorts, two shirts, and a pair of workout gloves.  Please take care of these items properly and have them available every day.

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Athletes who did not pass all classes for the first six weeks may participate in scrimmages - which is what our October 13 & 14 events are.

However, anyone wishing to regain eligibility for regular meets must be passing all classes on October 6.

Crunches

 

After digging through the "archives", I found a checklist Steve Lochte shared with us about fifteen years ago.  I don't think he'll mind us using it.  Use this for either a Mo-We-Fr, or a Tu-Th-Sa schedule:

Below are a few videos to help you learn proper technique.

Penguin:


Chair:


Legs up:


Superman:


Regular, streamline, and flutter kicking should be self-explanatory.

YTW's for Shoulder Stability

 

Another Core Exercise: Turkish Get-Up

 

Should be learned w/o weight and done w/precision.

 

Very good overall body weight exercise, especially for core work.

 

Excellent strength training add-on for breaststrokers.

...but wait! There's more!

This post just about wraps it up for the 2019-20 high school swim program.

I asked Coaches Werner and Kalisek about the banquet video (originally scheduled for the 23rd), but didn't get a date on when it would be posted.

I will let y'all know when I know, so keep an eye on sportsYou!

I'll shift over to the Marauder Aquatics blog for a while.

I won't post there nearly as much as you've seen here in the past couple of months, though.

Please remind your folks that we can always use more officials!  They can get started at the NFHS.

Friday's post was supposed to be the last of the USAS videos I'd post.

However, the preview of a Kathleen Baker video reminded me of how quickly things can change in our sport.

Since this video was posted a year ago, plenty has changed in Team USA women's backstroke!

Teenage sensation Regan Smith broke both the 100 LCM (:57.57) & 200 LCM (2:03.35) backstroke world records last summer.

Today's suggestion:


Here's how Baker has been coping with the shutdown:

“I go on a lot of hikes. I run a lot of sprints. My boyfriend is a marine and he has a nice gym in his garage I can lift weights at,” she said.

More here

Okay, just one more...

...USAS video.

From last year, Caeleb Dressell vs. Michael Andrew:


Notes:

You'll recall that Gregg Troy has retired from the college program, but is still coaching a few elite club athletes in Florida.

Maxime Rooney left Florida and is now with Eddie Reese at Texas.

Anthony Nesty (Suriname) won gold in the 1988 Seoul Games in the 100 butterfly.  He beat Team USA's Matt Biondi by a hundredth of a second.

More Dry-Land

via Swimming World

via Zimbio

Nic Fink (Georgia/Team USA) and Simone Manuel (Stanford/Team USA) show us some more dry-land work.

Today's suggestions:

Federica Pellegrini

Italy's Federica Pellegrini is the world record holder in the 200 LCM freestyle (1:52.98) and was the first woman under 4:00 for the 400 LCM freestyle.

Read more about her here

Pellegrini is preparing now for Tokyo in what would be her fifth Olympic Games. She’s been a world-class performer for 16 years. Between 2004 and 2019, she’s medaled in the 200 free at major meets (Olympics, SC Worlds, LC Worlds or Europeans) every year except 2018.

If she races in the 200 free in Tokyo, she'll be just a few days shy of turning 33 years old.

She can REALLY finish races!

Here's some great race footage of some of Pellegrini's top swims. 


Oh yeah, Federica's a pull-up machine:

A Day in the Life...

via ZwemZa

Alex Meyer (Harvard/Team USA) won the 25k at the 2010 World Championships and was 10th in the 10k at the 2012 London Olympic Games.

Meyer mentions Fran Crippen in the video.  Crippen died in an open water 10k event in 2010.  The race in the United Arab Emirates was held in unsafe conditions (salt water temp near 90 degrees) and forced major changes in open water rules.

Several things to note in the video below.  In the water, Meyer's distance per stroke (DPS) is tremendous.  He's got a great attitude toward the time and effort required for his chosen sport.

He is up early for morning workouts, works very hard both in and out of the water, eats well, and focuses on his recovery so...so he can get up the next day and do it all over again!

Today's suggestion:

Caeleb Dressel Dry-Land

Caeleb Dressel holds several World and American records:

World Records

50 SCM Freestyle (:20.24)

100 LCM Butterfly (:49.50)

American Records

50 SCY Freestyle (:17.63)
100 SCY Freestyle (:39.90)
100 SCY Butterfly (:42.80)
200 SCY I.M. (1:38.13)

50 SCM Butterfly (:22.06)
100 SCM Freestyle (:45.22)

50 LCM Freestyle (:21.04)
100 LCM Freestyle (:46.96)


Graphics for today's dry-land videos allow you to work out both your strength and Spanish.

Today's suggestions:

News & Jump Rope Workout

First, thanks to Wednesday's Zoom guest, Dana Abbott.  Click here for more book info.

I'm working on another guest for Monday's 2:00 Zoom.  Up until now, Monday's have included all p.e. & athletics folks.  Starting next week, Monday Zooms will be split by sport, just as with the Wednesday Zooms.

Our new athletic director, Warren Trahan, is in town and working hard.  Mrs. Button and I worked with Coach Trahan at Cy-Fair HS before we came to Bay City.  A few years later, Warren came to town as our head football coach/athletic director.  We had a great deal of success in all sports in those years and our community felt a great sense of loss when Dickinson HS stole him away.

The expectation is that you've been doing - at a minimum - the dry-land workout posted by Glorine.  That went out on sportsYou last week.  Some of you are doing more, and that's GREAT!

Did anyone get started on the Pushup Challenge?  If so, please share your results with each other.  Feel free to share those numbers on our Zooms, too.

This video was posted a couple of months ago.  It includes pull-ups and some more advanced rope jumping skills.  Works best with a lighter rope.

If you're up for it, it's likely the most challenging workout you'll do since the lock-down started.

Today's suggestion:

Pushup Challenge

Yesterday, Team USA distance man Zane Grothe (@zane_growth_ee) tweeted this:

How about it, boys & girls?

Whether it's 20 sets of 5, 10 sets of 10, 5 sets of 20 (the clock doesn't stop between sets)....or a straight-through 100, see what you can do!*

If you're up for the challenge, start right away.

As you know, the road to success isn't linear.

There will be ups and downs as you work your way there.

*Without injuring yourself!

FloSwimming - Georgia

via flickr

University of Georgia head coach Jack Baurle is one of the world's elite swim coaches.

Baurle's top assistant, Harvey Humphries, retired last year.

When Harvey talks about giving several athletes more rest for the conference meet (SEC's) because "we're not positive they're all in the meet yet," he means they've made the "B" standard for the national championships (NCAA's), but may need a faster time to actually be invited to the meet.

Note that their heart rate work is done in a range similar to ours.

Our swimmers take a pulse for six (6) seconds, then multiply by ten (10).

Other programs check for ten (10) seconds, then multiply by six (6).

Our target of fifteen (15) matches up well with their goal of twenty-five (25).

Why do I like our way better?

First, it's easier to multiply by ten!

Second, the more time you spend taking your pulse, the further you're dropping out of your target zone.

Today's suggestion: