Quote of the Day

It's a funny thing about life; if you refuse to accept

anything but the best, you very often get it.

William Somerset Maugham

BCISD Social Media

If you'd like to submit your study and/or workout pictures, here's the info:

• You can ask students and parents to submit photos to the socialmedia@baycityisd.org  email address.
• Be sure to include with submissions --
  1. Names of all in photo
  2. School name
  3. Grade level
  4. Teacher's name
  5. A few sentences about what's going on in the photo.

Katie Ledecky

Distance queen Katie Ledecky (Stanford/Team USA) has held the world record in the 1500 LCM free since 2013.

Some of you may have swum in the Conroe ISD Natatorium.  Did you know she broke her own mile record in that pool during a senior meet (June of 2014) hosted by The Woodlands Swim Team?

The women's 1500 has been added to the Olympic program for the 2020 2021 Tokyo Olympics.  The 800 has been the longest Olympic pool event for the gals up to now.



How is Katie adapting to the changes brought about by the virus?


Below are some dry-land exercises used by Team USA to improve both strength and range of motion.

Today's suggestions:

Quote of the Day

When we argue for our limitations,

we get to keep them.

Arthur Evelyn St. John Waugh

Jumping Rope

You've been focused on strength work, flexibility, nutrition, and the mental side of our sport, right?

Now, it's time to get in some cardio work!

Brandon Epstein will take you through a beginner jump rope workout below.

I love the rationale on using the heavy ropes!

Watch and listen to Brandon's pointers on technique!

Here's today's suggestion:

Quote of the Day

The secret of joy in work is contained

in one word - excellence. To know how

to do something well is to enjoy it.

Pearl Buck

Psychology of Swimming

Swimmers,

There are some things that are unique to our sport, right?

No other athletes are yelled at by their coaches for breathing.

No other athletes spend hours looking at a black line.

No other athletes spend their practices and competitions in a medium that could be fatal to the less experienced.

On the other hand, we have plenty in common with other sports.

Like all athletes, we need to train ourselves physically and mentally.

Today, the focus is on the mental side of the equation.

Olympian Chloe Sutton (Mission Viejo Nadadores) was one of Team USA's greatest distance swimmers.  Coached by the legendary (and now retired) Bill Rose, she swam the mile (1500 free) in pool competition and the 10k in open water.

Here, Chloe demonstrated one of your favorites - Rotisserie Drill:


As part of our shave/taper guidelines, you were asked to visualize races.  Maybe we should do this more often throughout the season.

Here's today's suggestion:

Quote of the Day

I have simply tried to do what seemed

best each day, as each day came.

Abraham Lincoln

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:

Quote of the Day

Success ain't falling in your lap.  Be

aggressive in your approach and

relentless in your hard work.

(via Wrestling Match)

Dwayne Douglas Johnson, a.k.a. The Rock

Flexibility

We don't spend nearly enough time improving our flexibility.  Now's our chance, right?!?!

It's time to add some stretching to your dry-land routine.

How about gradually improving your flexibility over the course of the next few months?

We've watched swim videos from The Race Club (Gary Hall Sr.) and GoSwim (Glenn Mills).  Below are a couple of stretching videos from Hall & Mills.

Here are today's suggestions:

Quote of the Day

People always call it luck when you've
acted more sensibly than they have.



Anne Tyler

Routine

In a dry-land training routine yet?

If you are, this info may help you supplement what you're already doing.

If you aren't, it might be exactly what you need to get moving!

Nicole Harmon is the head age group coach at northern Virginia's "The FISH" swim program.  She shared her Coronavirus Dryland Program via the American Swimming Coaches Association.

The program is a four-day cycle with rotating foci, including a recovery day.  There's also a glossary of sorts at the end of the pdf, so you'll be up to speed with Nicole's terminology.  Outstanding stuff!!!

Reminder:  Our president, governor, county judge, and mayor have imposed tighter restrictions, further limiting our ability to get "out and about".  Do as much as you can without getting in trouble with them!!

Here is today's suggestion:

Coronavirus Dryland Program

Quote of the Day

The block of granite which is an obstacle in the

pathway of the weak becomes a stepping-stone

in the pathway of the strong.

Thomas Carlyle

Lily King

via MySwimPro

Lily King is the world's most dominant women's breaststroke swimmer.  She still trains in Bloomington with University of Indiana head coach Ray Looze.

Here is today's suggestion:


Coach Westphal appears in this 2018 training video, but is no longer with the program*.  Caitlin Hamilton is now head coach at Illinois State U.


Facilities are much nicer than when the ISU Sycamores raced there!


*You can Google it...