Last Week of 2023

 

 

Note:  Saturday's workout will be a 10,000 yarder!  Let's plan on a post-meet meal at the Hotel Blessing Coffee Shop at around 11:00.

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Our team shirts are in.  You'll get those at practice next week.

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Look for a January practice schedule next week.

 

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We're in the middle of the UIL-mandated five-day "OFF" period.

 

As noted last week, there is NO SUBSTITUTE for two-a-day practices.

 

Take advantage of your holiday training opportunities - we're less than four (4) weeks away from the district meet!

 

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Attendance

 

1 - Genaro F (61)

2 - Victoria S (55)

3 - Kaydence S (35)

4 - Lucie F (24)

 

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A reminder about #TBW:

 

Improve your general fitness, flexibility, core strength, and shoulder stabilizer strength.

 

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If you haven't already, please check Google Classroom for Duck Dash meet info and a tentative Lufkin trip itinerary.

 

 

Updates & This Week's Plan

 

 

Positive news on our travel meet.  Recall that both the Tex Robertson Invite and the Coastal Bend TISCA Invite are scheduled just a few days before our district meet, so each is a "no go" for us.

 

We've been invited to a January 6 invite in Lufkin that will include several East Texas schools from our 4A Region III.

 

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If athletes are "Green" in RankOne, they may train with us this week:

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.

Thursday

No Swim (1st Period in B228)

Friday

No Swim (1st Period in B228)

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Note:  There's no substitute for two-a-days!  Try to get as many in as the rules allow!!

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Check out Google Classroom for an updated meet schedule and the September practice schedule.  Notice that we'll be gradually ramping up our training throughout the month.  Eat right and get to bed early!

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ONE MORE TIME!!!

Click on this link for plenty of nutrition info:  Nutrition Re-Post

Nutrition Re-Post

 

Below is a re-post from April of 2020.  Great info for parents and swimmers:

 

Dr. Christine Rosenbloom is a regular contributor to the USA Swimming website.  Just click on the title's to read the articles:

The Best Nutrition Advice Often Begins with "It Depends" is a short piece with advice on pre-workout meals, snacking, and recovery.

Energy-Dense and Healthy Food Choices for Swimmers has a great list of options for snacks.

Savvy Snacking for Swimmers ... starting to see a pattern?

If you haven't looked at SwimOutlet's nutrition videos hosted by our buddy Garrett Weber-Gale, you've missed some of the best info out there!

Garrett's Mansfield and El Campo clinics were outstanding!

 

Here's Series 1 of GWG's nutrition videos:

 
 
 
 

Series 2:

 
 
 
 

Nutrition Re-Post

 

Helpful nutrition links and videos (on an older blog post) can be viewed HERE

 

Nutrition Idears from USAS

Kelly's YouTube channel is here

Her nutrition site is here

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:

More Nutrition

Benetta Rodgers shares ideas on breakfast and lunch for swimmers.

Rodgers' son, Daren (15), is a club swimmer in Illinois, specializing in sprint freestyle events (50/100, :21.56/:47.26).

Breakfast Article

Lunch Article

Nutrition for the Swimmer

Dr. Christine Rosenbloom is a regular contributor to the USA Swimming website.  Just click on the title's to read the articles:

The Best Nutrition Advice Often Begins with "It Depends" is a short piece with advice on pre-workout meals, snacking, and recovery.

Energy-Dense and Healthy Food Choices for Swimmers has a great list of options for snacks.

Savvy Snacking for Swimmers ... starting to see a pattern?

If you haven't looked at SwimOutlet's nutrition videos hosted by our buddy Garrett Weber-Gale, you've missed some of the best info out there!

Garrett's Mansfield and El Campo clinics were outstanding!

Here's Series 1 of GWG's nutrition videos:








Series 2:

News

Columbia dual and JH time trial results are posted on pool office window.

Great job by those who trained yesterday & today!  We got stronger and faster!!

Updated attendance figures will be posted Monday.

Enjoy a few days off, but try to get in some dry-land work and some running.

Tentative plan is to have our annual "Splash-n-Dash" on Wednesday of next week.  HS & JH athletes will need shorts, shirts, shoes, suits, & goggles for that one.




First, some nutritional info here

Many young swimmers are caught in a desire to eat healthy, eat “clean,” and adopt a plant-based diet, worthy goals to be sure. However, ensuring that enough calories are eaten throughout the day can be challenging when school, training, social activities, and family life get in the way of planning meals and snacks. Without enough calories from food, physiological functions can go awry including metabolic rate, menstrual function, bone health, immune function, protein synthesis, and psychological health.

Next, the superstars in USA Swimming were honored at the Golden Goggles Awards.  Full article here

Olympic champions and world-record holders Simone Manuel (Sugar Land, Texas/Alto Swim Club) and Caeleb Dressel (Green Cove Springs, Fla./Bolles School Sharks/Florida), who led Team USA with standout performances at last summer’s FINA World Championships, took home Athlete of the Year honors on Sunday at USA Swimming’s annual Golden Goggle Awards.

Cody Miller's Vlog

Olympic gold-medalist Cody Miller's YouTube site is here

Might be some naughty words now and then, but I've only caught one (1) so far.



Warm Up
400 Choice 6:30
4x50 BR kick 1:00
4x50 (25 fly/ 25 free no breath) :50
4x 25 Breaststroke Head Up Drill :30
200 fly Phelps Drill 3:00
4x 75's Fly/Bk/BR 1:15

3 Times
4x25’s Underwater Kick Fast :30
200 Kick on Board For Time 3:30

100 EZ

3 Times
4x 25’s Fast Tube Pull :30
200 Tube Pull For Time 3:30

100 EZ 

5 Times
5x 25’s Fast Double Pullout :40
75 All Out 1:45

100 EZ 

800 Backstroke w/ fins cruise

10 x 25's resisted Band Fins+Paddles ALL OUT 1:30

16x 50's BR Tube Pull best average 1:10

100 EZ

Garrett Weber-Gale on Nutrition (Originally posted on 9/21/15)

Former Longhorn Garrett Weber-Gale is one of the smartest, hardest working athletes out there.  Bobby was fortunate to be Garrett's "Locker Buddy" in his freshman year at UT.  He's a great teacher and motivator!

Unfortunately, a battle with high blood pressure almost ended GWG's swimming career...then he got into eating healthier.

Using only the best foods to "fuel" him, Weber-Gale not only qualified for the 2008 US Olympic team, he was a huge part of one of the greatest relays in our nation's history:


2008 Beijing Olympics Swimming Men's 4 x 100m Freestyle Relay Final from Meazza on Vimeo.
Here's Series 1 of GWG's nutrition videos:








p.s.  Bobby was fortunate to be Garrett's "locker buddy" during his freshman year at UT.  GWG was a great influence on the entire team...especially that Button kid...

GWG - Series 2 (Originally posted on 9/24/15)

Update:

Garrett did some great swim clinics for our club swimmers in Mansfield (MAC) and El Campo (Red Wave).  He makes a positive impression on athletes, coaches, and parents!

He's now coaching with Nitro in Austin.

He still runs a great nutrition site for swimmers (and other athletes) called Athletic Foodie.