Like it's 1999 Part #2

NLSC - Gold - AM
SCM

300 rev IM dks

12 x 100 on 1:30/1:40 EN1+
Fr/IM/Fr/Back

12 x 50 on 1:05 EN2
DK SLOB

12 x 25 Sprint Medley on :45 SP3

100 CH EZ

Like it's 1999 Part #1

NLSC - Gold - PM

SCY

300 rev IM dks

12 x 50 Fr/Brst on :50 EN1

12 x 50 K on 1:00/:55/1:00/:50 EN2

12 x 50 Fr on :50/:50 EN2

20 x 75 w/ 10 Horizontal Pull ups 

MSV - timed

100 Choice EZ

Relay

Shoulder Exercises

...caged by frail and fragile bars...

NLSC - Gold - AM
SCY

300 rev IM DKS

12 x 50 Fr/Bk on :45 EN2

2 x 300 Free on 4:00 EN1-EN3
Build each and build through pair

6 x 100 K on 1:50/1:30 EN2

3 x 300 Fr/Bk/Fr on 3:50 EN2

8 x 75 SKS/KSK on 1:10 EN2

4 x 300 Free to IM Progressive on 4:00  EN2-EN2+

24 x 25 Fly on :30 EN2

The Beast in Me...

NLSC - Gold - AM
SCM

300 rev IM dks

4 x 300 on 4:45 EN2
100Fr, 100Bk, 100IM

10 x 100 on 1:45 EN2
S,K,S,K

6 x 25 on :45 SP3
MOPS

50 CH EZ REC

Ho, Ho, Go!

300 rev IM dks

8 x 75 on 1:20 EN1
alt SKS, KSK

6 x {50 Bk/Fr on 1:00 EN1
      {2 x 25 Fly sprint MDPS on :45 SP1

3 x 200 Fr Build to 90% on 3:00 EN2-EN3

200 Fly timed  SP2

100 CH EZ REC

Swimception vs Splash on 'em

Swimming videos may be the latest and coolest thing, and Ed Moses may be the best known swimmer with a video, but my swimmer's have him beat.  Check out their amazing video spoof of Inception with their video Swimception.  Watch them both and tell me which is better.

Athlete Protection should be Common Sense

I have been reading the Chris DeSantis Swim Brief posts about his meeting with Chuck Wielgus with much interest.  In his most recent post, "100 Minutes with Chuck Part 3: Why?", he posited the idea that perhaps there is a generational gap in the issue of dealing with athlete protection.  He points out that nearly all of the USA Swimming leadership, be it the board, or the national team staff, are...shall we say long in the tooth.  It's true, but it really got me to thinking.  Is there a commonality in our leadership that led to the problem in the first place?  I wonder, has our culture made a shift in the last 20 years that has left many of our older and more experienced coaches and leadership behind?

I am 41, and I began coaching in the fall of 1991.  It was a sweet gig, and the only experience I had with teaching swimming, at any level, was as a Red Cross swim lesson instructor.  I never had anyone who explicitly taught me about good or bad touching, but I have always been a pretty empathetic person.  With the Golden Rule in mind, I have always tried to be sensitive to the feelings of those with whom I am interacting.  If I could imagine my actions or behavior making someone uncomfortable, I would not do it.  Have I hurt peoples feelings over the years?  Of course.  However, I let my sensitivity and my common sense guide me.

I was practicing the side-to-side and A-frame hugs from the beginning.  I wouldn't let conversations with swimmers drift toward inappropriate topics in my presence.  I was careful not to "motivate" swimmers by belittling, embarrassing, and verbally abusing them.  It just seemed to be the natural and proper way to behave.

I think that when USA Swimming began it's process of implementing an Athlete Protection Program, I took offense because I have always worked hard to not be one of those problem coaches.  USA Swimming doesn't know me, how dare they treat me like the bad guy.  As it turns out, the mandatory Athlete Protection Training is much better than I anticipated.  While I do worry that it may be training the "bad guys" by showing them the warning signs we will all be looking for, I think it is probably a good thing to have...considering.

I still think that our leadership needs to pay for their cluelessness.  I mean, I had heard snippets of accusations about Andy King (whom I have never seen or met) way back in the early to mid-90's.  If I, the plebe coach that I was back then, was hearing about this guy, USA Swimming had to have heard about him.  When something like this slides by, heads have got to roll.  Not our heads, but the heads of those in charge.  That is the Board and the CEO.

I still think there are ways to prevent abuse and raise awareness without putting our volunteers through the same ringer that we put coaches through.  In Anchorage, officials do not interact with swimmers directly.  If they write up a DQ, it is delivered directly to the athlete's coach.  In this way, the coach can notify and coach the swimmer about the infraction.  It also helps retain officials since they do not have to confront swimmers about these infractions.  Officials do not like being the one who delivers the disappointing news.  This is a win-win for all involved.  Because of this practice, there is never any instance for an official to pull a swimmer aside.  If USA Swimming adopted this methodology, we could probably recruit and retain even more good volunteers, and we would not have to put them through the same rigors coaches.

But I digress.  Perhaps this is a topic for another day.  Perhaps it is an idea for new leadership to pick up and discuss.  Maybe fresh ideas, from fresh faces would be helpful.  It's something to think about anyway.

The Inmates Running the Asylum

NLSC - Gold - PM
SCY

Sets made up and inspired by some of our homecoming of College Pukes

300 rev IM dks

800 (200 of each - S,K,IM,S)  (Erin)
4 x 3 x 50 on 1:00  EN1-EN3 (Erin)
  rounds 1 & 3 are swim
  rounds 2 & 4 are kick
  swim 50's at 80%, 85%, 90% effort

8 x 100 Kick EN2-EN3 (Wyatt)
on 2:00, 2:00, 1:50, 1:50, 1:40, 1:40, 1:30, 1:30

2 x 2 x 3 x 75 on 1:15  EN2-SP3 (Hannah)
first 6 are rotate 25 build through
second 6 are rotate 25 sprint through
odd sets of 3 are IM
even sets of 3 are Fr

20 x 50 on 1:00, :55, :50, :45 EN1-EN2+
IMO in pairs
alt K/D & D/S

Relays


Dryland: (Christian)

10 x {10 push-ups
        {20 alt supermen
        {30 crunches
        {10 TRX pull-ups
        {10 jumping jacks w BR

This ain't no Dutch Kincaid day!

NLSC - Gold - PM
SCY

300 rev IM dks

10 x 75 SKS on 1:20  EN1+

20 x Texas 50's on :55  EN2

20 x 200 BOSS on 3:15/3:05/2:55  EN2-EN2+



Dryland:

7 x {30 Jump Ropes
      {10 Jumping Throw Downs (BR's)
      {Max Chin ups + 7 Assisted
      {10 Dips
      {10 Hanging Leg Lifts

Very Dry...with a Twist

NLSC - Gold - AM
SCY

12 x 100 on 1:35 EN2
[75 Fr/25 K SLOB]

6 x 25 Sprint Medley on :45 SP3


10 x 75 KSK on 2:00  SP1
sprint first and last 25's

8 x 50 Sprint the Breakouts on 1:20  SP3/REC

Swim-Life Resolutions

Like many people, I have been riveted by the writing of Chris DeSantis over at the Swim Brief over the last few days.  He has had a remarkable week, during which he has interviewed the USA Swimming chief, Chuck Wielgus, and revealed some very personal history.  I think he is making a great impact on the future of swimming in our country.

Making a difference is something, in which, we should all endeavor.  I know I have coached thousands of kids over the last 20 years.  I have worked hard to provide more swimming opportunities to kids in my community.  However, I find myself wondering if it is enough.  Perhaps "my community" needs to include more people, or geographical area.

It is the time of year to be making resolutions.  I did  pretty well on last year's (I miss you madly Taco Bell, McDonald's, etc).  This year's resolutions will be with a design to have more of an impact on the world around me.

USA Swimming:

After last summer, I found myself frustrated with USA Swimming's leadership, rules, and decisions.  I vented long and often on this blog.  I vowed to be involved, and I even went to the USA Swimming convention in Jacksonville.  I submitted an application to be even more involved by requesting a committee position.  While the committee appointment was not granted by President Stratton, I vowed to continue my participation.

I will continue to work hard for my LSC as the Admin Vice-Chair, and I plan to attend the convention again.  I will do my best to stay abreast of the work the committees are doing, and I will again attempt to a contributor to the committee process, by throwing my name into the hat next fall.

American Swim Coaches Association:

I am a life+ member of ASCA, and it is probably time for me to become more involved in that organization.  I am not a fan of the leadership of my organization.  I resolve to get more involved in the business of ASCA, and it's influence on USA Swimming.  I must admit that I am very ignorant about "my" organization, but I will try to be more involved.

Blogging:

I resolve to tone down my rhetoric and hot headed postings.  When I read from bloggers like those at the Swim Brief and the SCAQ blog, I am impressed.  I am impressed at the tone they set and influence they have.  We need more of them.

I will continue to write about the things that niggle at me, but I will not allow myself to blog and come off sounding like a member of the fringe of USA Swimming society.  I vow to do more research and come at the topics from a more powerful position.  I know that we need change.  I will be a part of the solution.

I will address issues about USA Swimming, Athlete Protection, ASCA, etc with a constructive tone.  I will avoid the rantings of the previous year.


I am resolved

The Swim Brief: 100 Minutes with Chuck Part 2: My Bias

The Swim Brief: 100 Minutes with Chuck Part 2: My Bias: The following is the second part in a series of blogs about my meeting on Saturday, December 17th with USA Swimming Executive Director Chuck...

Slingshot

NLSC - Gold - PM
SCY

300 rev IM dks

7 x {200 Free on 2:50 EN1
      {100 Back on 1:20 EN2

12 x 75 on 1:15 EN2
odds are 25 back/50 breast (25 spdk/25 dps)
evens are 50 back/25 breast

5 x 200 on 2:50 EN2
rotate 50 breast through 1-4, solid breast on 5

24 x 50's Fr  EN2-EN3
:50, :45, :40, :50, :45, :40, :40, :50, :45, :40, :40, :40
:50, :45, :35, :50, :50, :45, :35, :50, :50, :50, :45, :35


Dryland:

7 x {10 decline push-ups
      {10 TRX pull-ups
      {10 Hanging Knee-ups
      {1 minute wall sit

The Swim Brief: 100 Minutes with Chuck: Part 1

The Swim Brief: 100 Minutes with Chuck: Part 1

Skydiving Lake Taupo

NLSC - Gold - PM
SCY

300 rev IM dks

16 x 50 IMO/Free on :50  EN1

7 x {25 Fly on :30  EN2
      {50 Fly/Back on :45  EN2
      {50 Back/Breast on :45 EN2+
      {75 (25 Breast/50 Free) on 2:00  EN3


20 x 25 on :30 EN2
25 fly, 25 DK SLOB, 25 CH, 25 FK SLOB


2.75 x {5 x 50 DK/FK SLOB on 1:00  EN2
           {3 x 100 IM on 1:30/1:25/1:20 EN2
           {5 x 50 DK/FK SLOB on 1:00 EN2
           {3 x 100 (75Fr/25 non-Fr) on 1:20 EN2


Dryland w/ Physio Balls and Battling Ropes
focus on core Strength

7 x {12 reps of physio ball - stretchcord decline presses
      {20 alternating waves + 5 Jumping Jacks w/ battling ropes
      {50 crunches

Taupo Bungee

10 x 100 Fr, Strk, Kick, Fr on 1:40  EN2

8 x {75 (50Fr/25Strk) on 1:15 EN2+
      {50 Breath Control on 1:00 HYP

12 x 25 on 1:00  SP3
sprint 1/2 25 kick
work exits, breakouts

100 CH EZ

Implicit Differentiation

NLSC - Gold - AM
SCY

300 rev IM dks

10 x 125 Free on 1:50 EN1-EN2+
desc last 50 1-10

5 x 50 DK/FK SLOB on 1:00 EN2

4 x {100 IM on 1:30 EN2
      {2 x 25 Sprint Kick on :45 SP1

3 x 300 on 4:10 EN2
last 100 is IM

Turn Time

Crossover Back-to-Breast turn work

Team Breakfast

Parasailing Mazatlan

NLSC - Gold - PM

SCY

16 x 50 on : 50 EN1-EN1+

Fr, Fr/Bk, Bk, Fr/FK

200 Back RPT

5 x {75 Back on 1:10 EN2
      {2 x 50 on :50/:40 EN2/EN3
      {1 x 25 FK Sprint on :50 SP2
      {1 x 50 FK SLOB on 1:00 EN2

3 x 200 Back on 5:00 SP1
5 x 50 CH REC on 1:05 REC
10 x 50 DK/FK SLOB on 1:00 EN2

IM Base Training

1 x {100 IM on 1:30 EN1+
      {4 x 125 IM (rotate stroke dbl through) on 1:50  EN2
      {200 IM (straight or 2x100) on 2:55 EN2
      {300 IM (straight or 3x100) on 4:15 EN2
      {400 IM (straight or 4x100) on 4:00 EN2

100 CH EZ

Cheetah Riding

NLSC - Gold - AM
SCM

4 x {100 Free on 1:30 EN1
      {50 Kick SLOB on 1:05 EN1
      {100 IM on 1:30 on EN1+

200 Fly RPTwork on 200 Fly race progression

4 x 200 (last 50 Fly) on 3:00 EN2
3 x {1 x 75 Fly (Quick and light) on 1:20 EN2
      {2 x 50 Fly (Build/MSV) on 1:00/:50 EN2+/EN3
      {1 x 25 Fly (Sprint) on 1:00 SP2
      {1 x 50 Back CH REC on 1:10 REC

5 x 50 Swim/K on :55 EN1

Convenience Store Kayaking

NLSC - Gold - PM

SCY

6 x {150 Free on 2:10, 2:05, 2:00, 1:55, 1:50, 1:45 EN1-EN2+
      {100 IM on 1:30 EN1+
      {50 Back on :45 EN2
      {25 DK SLOB on :30 EN2

500 Free RPT
work on 500 Free race progression

4 x {100 Free (quick & light) on 1:15 EN2
      {200 Free (build to MSV) on 2:45 EN2+
      {4 x 50 Free MSV) on 1:00, :55, :50, 1:10 EN3
last cycle the 50s are FK

20 x 50 DK/FK SLOB on 1:00 EN2

Team Meeting -

• Kodiak Trip

• TYR Suits

• Winter Break Schedule

• IMX Games Shirts

Dryland - Rotator Cuff Emphasis

2 x Wildcats
Stretchcords - delt lifts & seated rowing
Ab throw downs

Black Cardamom

NLSC - Gold - AM
SCM

5 x {50 S/K on :55  EN1
      {50 K/S on :50  EN1+
      {100 on 1:30  EN2

3 x {4 x 25 Fly on :30 EN2
      {1 x 300 (rotate 100 IM through) on 4:30/4:20/4:10 EN2+
       drop the interval on the 300's by :10 each time

6 x 75 on 1:45  EN2
power kick 7 DK's off each wall
5 monkey jumps after kicks on last wall
sprint last 25

100 CH EZ

Tapas

NLSC - Gold - AM
SCM

8 x 75 (50S/25K) on 1:30  EN1

4 x {50 on :50  EN2
{75 on 1:15  EN2
{100 on 1:40  EN2
each distance has the last 25 fly

4 x {2 x 50 [1st 25- 5 strokes fly then free/2nd 25- brst]  on 1:00  EN1
{100 [3rd 25 brst/rest is free] on 1:40  EN2

4 x 25 working on time of DK on brst pull down

The whipping wind drives the water, cresting, capping.

300 rev IM dks

10 x 100 K w/fins on 1:40  EN1

6 x {100 Fr (25 fisted, 25 MDPS, 50 Build) on 1:30  EN1-EN2
      {25 CH Sprint on :40  SP3

9 x 25 Sprint Medley MOP  on :45  SP3
work turns

Distance-

3 x 500 Free
#1 w/fins, paddles, snorkels on 7:00  EN2
#2-#3 BOSSS on 8:00  EN3

5 x 50 Back CH EZ

6 x 75 Breath Control 3,5,7 on 1:30  HYP

1 x 500 w/fins, paddles, snorkels on 7:00  EN1

non-Distance-

1 x {3 x 50 Strk BPA on :40  EN3
      {300 Free (hold 1:15's OB) on 4:30  EN2|+
      {3 x 50 Strk BPA on :40  EN3
      {5 x 50 CH EZ on 1:00  REC

6 x 75 kick w/fins on 1:30 EN1-SP3
rotate 25 sprint kick through

3 x {50 dive start sprint on 1:00  SP2
      {100 CH EZ on 4:00  REC

• Relay Starts
• Team Meeting

We stand together against the storm. No fear.

1 x 300 on 5:00 rev IM DKS REC

8 x 125 on 1:55 IM double the Free EN1

6 x 25 on :45 MOPS SP3

Distance -

4 x {1 x 500 on 7:30 boss EN3     {1 x 500 on 6:30 free  w/fins, snorkel, paddles EN2

8 x 50 on 1:00 back EN1

non-Distance -

2 x {1 x 100 on 1:30 Free EN1     {1 x 150 on 2:00 Free EN2     {1 x 200 on 2:20 Free EN3     {4 x 50 on :50 S/K Stroke EN1     {2 x 75 on 1:30 Breast/Free/Back Breath Control HYP

1 x {1 x 500 on 7:00 IM EN1     {10 x 25 on :30 Fly EN2

2 x {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:20 EN1     {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:15 EN2     {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:10 EN3     {1 x 100 back on 1:30 EN1

1 x {3 x 100 free on 1:10 EN3     {3 x 100 back on 1:40 EN1

Relay Starts 

Deeper and Deeper

EHS - Varsity - PM
SCY

Equipment - fins, snorkels, paddles

Visual Imagery/Relaxation session approx 30 minutes

12 x 50 IMO/Fr on :55  EN1

9 x 25 Sprint Medley on :45  SP3
1 x 25 Sprint with perfect finish on :45  SP3

Distance -

4 x 500 on 6:15  EN2
w/ fins, paddles, and snorkel

non-Distance

500, 400, 300, 200, 100
IM's on 1:30 base

9 x 25 Sprint Medley on :45  SP3
1 x 25 Sprint with perfect finish on :45  SP3

4 x {1 x 100 Free on 1:15  EN1
      {1 x 100 rotate 25 non-free sprint through on 1:30  EN2

relay starts

Wonderwall x Thunderball = Thunderwalls

EHS - Varsity - PM
SCY

Equipment - fins, kickboard

5 x 200 DKSKD  EN1

3 x 5 x 50
  #1 - descend 1-5 on 1:00 EN1-EN3
  #2 - Thunderwalls (accelerate into every wall for turns and finishes) on 1:10 SP3
  #3 - Sprint on 1:30 SP1

Distance -

4 x 500 BOSS on 7:30  EN3
descend 1-5, but always sprint the kick

non-Distance -

7 x 200 on 3:30  EN2+
BOSS descend 1-7, but always sprint the kick 

20 x Texas 50's on 1:00  EN1

Relays Starts

Making your way in the world today takes everything you got.

NLSC - Gold - AM
SCM

300 rev IM dks

7 x 100 on 1:40  EN1
[75 S/25 K SLOB]

9 x 25 Sprint Medley on :45  SP3
1-3 Kick, 4-6 DPS arms/sprint kick, 7-9 swim-kick focus

8 x 50 ATTACK the walls on the 1:05  SP3
sprint the last 7 yards of each 25

6 x 25 MOPS on :45  SP3

100 CH EZ

Tossed Salads and Scrambled Eggs

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkels

30 x 100
1st 10 - Kick w/ fins on 1:40  EN1
2nd 10 - Free w/cp and snorkels on 1:20 EN2
3rd 10 - Alt Free/IM on 1:15/1:30 EN2

Distance -

10 x 75 on 1:20  EN2+
McKinley & Noah hold 50's or better
Ena hold 53's
hold stroke count throughout

non-Distance -

5 x {1 x 50 Transition Turn on :50 EN2
      {1 x 75 sprint breakouts and final 25 on 1:45  EN1-EN3

10 x {1 x 50 Sprint on 1:00  SP2
        {1 x 50 CH EZ on 1:30  REC

5 x 100 on 1:45  HYP
ASU Breath Control

Relay Starts and Starts

Dryland -

on about 3:00 -4:00
5 x {10 Jump Ropes
      {5 hopping Mtn Climbers
      {5 keg throws
      {5 jumping throw downs BR's
      {4 bar jumps
      {40 yd sprint
      {5 TRX pull ups

I'm Bronco Billy and thats no lie...

EHS - Varsity - PM
SCY

Equipment - paddles, fins

10 x 75 on 1:30  EN1
alt Free and non-Fr

9 x 25 Sprint Medley on :45  SP3
3 Fr, 3 non-Fr, 3 CH

12 x 50 on :50  EN2
triple switch/swim
w/fins
working connectivity

5 x 50 Free or Back Sprint on 1:30  SP2
focus on connectivity

Distance -

5 x 100 on 1:30  EN1-EN3
Descend 1-5 to 500 race pace

10 x 75 on 1:15  EN2+
hold tempo, stroke count, and time

non-Distance - 

5 x 100 on 1:30  EN2
rotate 25 kick through

10 x 50 on 1:05 EN2
Scull w/paddles down
CH swim back

20 x 50 on 1:05  EN3
Kick BPA w/fins

5 x 100 Breath Control on 1:45  HYP

6 x 25 Sprint Medley on :45 SP3

Starts/Relay Starts

Team Meeting:

• Thursday Mental Prep
• Friday Meet
• Dryland on Tuesday/Thursday short sessions
• Grades
• Regions/State

Micah is a goofball

NLSC - Gold - AM
SCM

8 x 50 K/S on 1:00  EN1

9 x 25 Sprint Medley on :40  SP3
1-3 Swim, 4-6 kick, 7-9 dps and kick

7 x 75 on 1:30/1:50  EN1-EN3
odds are sprint into turns
evens are sprint BO's and last 25

3 x 50 CH EZ REC

3 x 50 Sprint the Turn 25 on 1:30  SP3

100 CH EZ

Don't you draw the queen of diamonds....she'll beat you...

EHS - Varsity - AM
Weights

1 x {10 x 10 shoulder raises with dumbells
      {12 reps bench press
      {12 reps seated rows
      {12 reps leg press
      {17 reps weighted sit-ups
      {12 reps barbell lunges

After each exercise:
once East facing lap (karaoke to right, run, karaoke to left, backpedal) after each exercise
25 wrist curls and shoulder shrugs with 25 pound dumbbells
side box jumps 7 cycles (up, over, down, up, over, down)

501 - Eat your heart out Levi's

EHS - Varsity - PM
SCY

Equipment - fins,

12 x 200  on 3:15  EN1
alt IM D/S and K w/fins

Distance -

5 x 200 on 3:00  EN2+
must hold stroke count, work breakouts, and time (within 2 seconds)
must make 5 x 200's in a row with the above conditions

10 x 75 on 1:50  EN1-EN3
sprint Breakout and last 25

20 x 50 w/paddles BPA  on 1:05  EN3

10 x 50 Back on 1:00  EN1

Non-Distance -

20 x Texas 50's on :50
focus on clean and perfect somersaults

500 Fly or Breast no walls, but otherwise perfect/legal turns

21 x 50 IM Turns on 1:05  BPA
work every turn...be small at the wall
10 x 50 Back on 1:00  EN1

9 x 25 Sprint Medley on :40  SP3

Relay Starts

Team Meeting

• Bus leaves at 2:15 on Friday
• Next week's meet at Home vs Bartlett...and maybe Service
• Tomorrow's mental visualization

Give a little bit, give a little bit of your heart

EHS - Varsity - PM
SCY

Equipment - fins

8 x 125 SKIDS on 2:15  EN1

10 x 100 FK or DK w/fins on 1:40/1:30/1:20  EN1-EN3

Distance -

5 x 200 on 3:00  EN2+
must hold stroke count, work breakouts, and time (within 2 seconds)
must make 5 x 200's in a row with the above conditions

Sprint and Mid Distance -

5 x {3 x 25 Sprint Medley on :45
      {1 x 100 [75 Fr/25 Stroke] on 1:30
descend 100's 1-5

9 x 100 on 6:00  SP1+
active rest in between 100's
same strokes from previous 9x100 sets

5 x 50 CH REC on 1:05

The Secret of Steel

EHS - Varsity - AM
Weights

We are going for heavier weights and fewer cycles
1 x {12 x squats on bosu ball
      {12 x t-bar rows
      {12 x lat pull downs
      {12 x cleans
      {12 x bulgarian split squats
      {12 x military press

Aver each exercise complete each:

• 7 box jumps
• 1 lap around track
• 15 knee ups (on pull up bar)

You can take the darkness from the pit of the night

EHS - Varsity - PM
SCY

Equipment - fins, paddles, cp, snorkels


12 x 125 on 1:50  EN1
w/ cp and snorks

Distance Group -

5 x 100 FK w/fins on 1:30  EN2
1 x 600 w/paddles on 7:45  EN2
4 x 100 FK w/fins on 1:40  EN1+
2 x 600 w/ paddles on 7:45 EN2
3 x 100 FK w/fins on 1:50  EN1
3 x 600 w/paddles on 7:45  EN2
1 x 300 Back on 6:00  REC

6 x 75 on 1:50  EN2+
work breakouts and last 25 race pace
tempo trainer

Middle Distance and Sprint -

12 x 75 on 1:20/1:15/1:10  EN2-EN2+
SKS work the core

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on :50  EN3

12 x 50 on 1:10  EN3
K w/ fins BPA

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on :55  EN3

12 x 25 Sprint Medley on 1:00  SP3
special emphasis on the kick

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on 1:00  EN3
1 x 300 Back on 6:00  REC

• Work on free relay starts with Jesi, Carrie, McKinley, Sam
• General Racing starts with everyone else
• Team Meeting about grades 

Willie Nelson

NLSC - Gold - on the road
SCY


1 x 300 on 5:00 rev IM DKS REC


2 x 5 x 100 on 1:30 progressive free to back EN1


6x {1 x 125 on 1:45 back EN3
     {1 x 100 on 1:45 back EN1


20 x 50 DK/FK w/fins EN2
alt :50/:45/:50/:40

1x{4 x 100 Free on 1:25 EN2; 1 x 100 Free on 1:10 EN3

   {3 x 100 Free on 1:25 EN2; 2 x 100 Free on 1:10 EN3

   {2 x 100 Free on 1:25 EN2; 3 x 100 Free on 1:10 EN3

   {1 x 100 Free on 1:25 EN2; 4 x 100 Free on 1:10 EN3
if you want, you can do the 100's Free on the 1:10 as Back on the 1:15


5 x 50 CH REC on 1:00  REC

or

NLSC - Gold - on the road
SCY

1 x 200 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2

{3 x 500 on 7:00 BOSS EN2-EN3

{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:20 Back EN2

{ 4 x 50 on :55 Brst BPA EN3

{ 1 x 100 on 1:05 Free FAST EN3+

{1 minute rest

3x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+

    {3 x 50 on :55 Bk/Brst EN1

Sometimes you gotta go...

EHS - Varsity - PM
SCY

12 x 37.5 on :40  EN1
work the turns

9 x 25 Sprint Medley on :45  SP3

500 Fly w/fins, no walls  EN2

8 x 75 Breast on 1:40  EN1
no walls on turns, but otherwise perfect/legal turns

Get Out Swims

Sharks and Minnows

4 Corners

CLU

NLSC - Gold - AM
SCM

5 x 100 DKSKD REC

6 x 25 on :40 sprint medley SP3

5x{1 x 100 on 1:20 EN2
{2 x 75 on 1:10 build EN2-EN3
{3 x 50 BPA EN3
{1 min rest
50's are :40,:45,:50,:55,1:00 by round

Pete and repeat

EHS - Varsity - PM
SCY

Equipment -


12 x 100 on 1:30 EN1
reverse rotate 25 FK SLOB through


5 x {4 x 25 on :45 Sprint Kick SP3
      {3 x 100 IM or Stroke on 1:25  EN2

3 x {3 x 50 Scull/Brst  w/ paddles on :55 EN2
      {2 x 125 IM (dbl Brst) on 1:50  EN2



16 x 100 Free EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:05
13-16: 1:15, 1:10, 1:05, 1:05

5 x 50 CH REC on 1:00

Come down from your fences

EHS - Varsity - AM
Weights

3 x {10 x 10 shoulder raises with dumbells
      {12 reps bench press
      {12 reps seated rows
      {12 reps leg press
      {17 reps weighted sit-ups
      {12 reps barbell lunges


1st round - once East facing lap (karaoke to right, run, karaoke to left, backpedal) after each exercise
2nd round - 23 wrist curls with 25 pound dumbells
3rd round - side box jumps 7 cycles (up, over, down, up, over, down)

The Wolves Feed the Thunderbird

EHS - Varsity - PM
SCY

10 x 100 on 1:30  EN1 (on 1:20 for traveling swimmers)
alt free/IM

8 x 75 on 1:10  EN1-EN3
descend 1-4 Fr/Strk/Fr; 5-8 Strk/Fr/Strk

12 x 50 IMO/Fr on :50 EN2

8 x 50 S/K on :50 EN2+

9 x 25 Sprint Medley on 1:00  SP3

Traveling Swimmers -

10 x 200
1-5 Free to Back progressive on 2:45  EN2
6-10 Back descend time and add :05 to the interval each 200 - 2:45, 2:50, 2:55, 3:00, 3:05  EN2-EN3
text me times on the last 5 100's.

Non-traveling Swimmers -

T-Bird Sweep and Dive Start Sprints

Waaaarrriors....

EHS - Varsity - PM
SCY

Equipment - fins

12 x 50 S/K on 1:00 EN1
no two consecutive 50's can be the same stroke/kick

9 x 25 Sprint Medley on :45  SP3

Turn Time - 

flip turn progression work

6 x 25 MOPS on 1:00  SP3

20 x Texas 50's on :50  EN2

7 x 50 on 3:00
Dive Start Sprints w/fins

Start Time - 

Relay Start Progression

Relay Start Practice

Going Bulgarian

EHS - Varsity - AM
Weights

3 x {12 x squats on bosu ball
      {12 x t-bar rows
      {12 x lat pull downs
      {12 x cleans
      {12 x bulgarian split squats
      {12 x military press

1st round - 7 box jumps after each exercise
2nd round - 1 lap around track after each exercise
3rd round - 15 knee ups (on pull up bar)

Finis SpeedBox

Back when I was coaching on a previous team, and they had plenty of cash, we had one of the most amazing devices ever...the Power Reel, by Total Performance.  With a price tag, including shipping, of nearly $3000, it is a bit out of my price range now.

Enter the Finis SpeedBox.  At a price tag of around $650, including shipping, it is a much more affordable option.  Although it is not nearly as sophisticated a device, perhaps it's weight and portability make up for it.

The SpeedBox is a resistance training and sprint assistance training device that is a big step up from Stretchcordz brand bands.  The spring, pulley, and bungie system provides a much more even tension over a greater distance than bands.  The belt and hook come with a neoprene cover that provide much more comfort for the swimmer.  The SpeedBox sits on top of your block and has two anchors to hold it in place.

I did not really have too many criticisms of the SpeedBox save one.  It is not easy to get the clasp completely applied.  There were several time during our inaugural use of the Speedbox, when the clasp came loose and the belt came off.  Every time, this happened during the initial push off.

So far I have used it for sets of quick 10 second sprints as well as 25yd assisted sprints.  It has worked well for both.  Overall, I would give the Finis SpeedBox two thumbs up.  It is hardly a cheap purchase, but it seems sturdy and may be a better long term purchase than bands.

I got your "Pig Dog" right here

EHS - Varsity - PM
SCY

Equipment - Finis Speedbox, fins, cp, snorkels, paddles

Distance-

10 x 200 Free w/cp and snorks on 2:45 EN1+

10 x 75 on 1:50 EN1-EN3
sprint breakouts and last 25
we will wear Temp Trainers to time breakouts and the tempo for the last 25

1 x 500 Free on 7:00  EN2
2 x 50 Back on 1:00  REC
2 x 500 Free w/paddles on 7:00  EN2+
4 x 50 Back on 1:00 REC
4 x 500 Free w/paddles and fins on 7:00  EN3
6 x 50 Back on 1:00 REC
1 x 500 FK w/fins on 7:00  EN3+

Fly and Back -
Micah, Jesi, Sam, Eddie, Mariah

12 x 200 Kick w/fins on 3:15  EN1

10 x 200 (Coach's Choice) on 3:00  EN2+
Back or Fly or Fly/Bk or Fly/Bk/Fr
every swimmer will do 10 x 200's but they will also be doing 5 sprint DK breakouts w/the Speedbox

6 x75 Brst/Fr/Bk Breath Control on 1:45  HYP

5 x 50 CH EZ with paddles on 1:00  EN1

20 x 50 Free w/ paddles BPA on 1:05  EN3
5 x 50 CH EZ on 1:00  REC

Free-
Remaining group

12 x 200 Kick w/fins on 3:15  EN1

12 x 200 Free w/cp and snorks on 3:00  EN2

6 x75 Brst/Fr/Bk Breath Control on 1:45  HYP

5 x 50 CH EZ with paddles on 1:00  EN1

20 x 50 Free w/ paddles BPA on 1:05  EN3
5 x 50 CH EZ on 1:00  REC

Dryland -
Speed Work (no weight vests)

Reaction Drills for 3-5 minutes

5 x {10 TRX crunches
      {10 swimmer's pulls
      {3 bar jumps
      {40 yd dash

each cycle on about a 3 minute rotation

Swimmin' for Beans

Today East High Swimmers and Divers are participating in a fundraiser in which 50% of the money brought in will go to the Bean's Cafe, a local soup kitchen, with the remaining amount going to the team booster club.  Divers will work through a their 11 dive routine while swimmers will put in a 5,000 yd minimum workout.

Equipment - fins, snorkel, cp

20 x 50 DK SLOB w/fins on :55  EN1+

14 x 75 on 1:50  EN1-EN3
Sprint the Breakouts, last 25 is Stroke Sprint

12 x 100 w/snorkels and cp on 1:20  EN2
work connectivity and head stillness

4 x 10 x 25

• 1st round - Fly on :30  EN2
• 2nd round - on :30, :35, :40, :45; breathing 3, 2, 1, 0  HYP
• 3rd round - Fly on :30  EN2
• 4th round - Black Hole Brst FAST on :45  EN3/HYP

6 x 125 IM (dbl Bk) on 2:05  EN2

descend from 85% effort, incrementally, to 100%

6 x 75 brst, free, back breath control on 1:45  HYP

Team Meeting:

• Meet next week
• Coming up on 1st quarter ending.  Check on grades.

Dryland - 

5 x {20 Jump Ropes

      {5 ab rollers

      {10 TRX crunches

      {10 Tricep finishes (overhead)

      {3 med ball keg throws

      {5 battling rope jumping jacks

      {40 yd sprint

These are continuous.  The only rest you get is before the jump ropes.

need two mornings off soon

NLSC - Gold - AM
SCM

12 x 50 IMO/Fr on :55

6 x 75 SKS on 1:30

8 x 75 on 2:00
sprint breakouts and last 25 stroke

100 CH REC

Swimming doesn't build character. It eliminates weak ones.

EHS - Varsity - PM
SCY

Equipment - fins, tempo trainers


5x{1 x 200 on 2:55 Free/Back EN1
    {3 x 50 on :55 Swim/FK SLOB EN1

10 x 50 Free w/fins on :55 Free EN2
  10 kicks on side every 3 hand hits
  really working on staying connected durring the kick

4 x {5 x 100 on 1:25 [75 Free/25 short axis CH] EN2
      {4 x 25 on :45 DK SLOB [under H2O as far as you can go] HYP

20 x {1 x 25 on :30 Fly (or DK SLOB) EN2
        {1 x 25 on :30 Back (7 DK's off wall) EN1

Distance - 

10 x 100 on 1:30  EN2
working with tempo trainer

10 x Texas 50's on :55  EN2
work the turns

 Non-Distance - 

20 x 50 DK SLOB w/fins on 1:05  EN3
BPA

6 x 75 on 1:45  HYP
Brst, Fr, Bk Breath Control 

Tempo Trainer Pro - A great upgrade!

I really enjoyed the old Finis Tempo Trainer.  The digital metronome had two major flaws:

• the battery was not replaceable
• if you were using the trainer for pacing, you could not reset it for the start of a rep.

The newest version addresses both of these flaws, and make the trainer much easier to use, and it increases it's lifespan.

The Tempo Trainer Pro has the familiar two button system below the readout.  The two buttons turn the trainer on/off, and allow you to adjust the metronome.  The top button is a reset button that restarts the metronome cycle.  Why would you want to do this?  For pace work.

My favorite use of the Tempo Trainer Pro is as a pacing device.  If you have a swimmer that needs to be pacing 50's at a :30.2 second pace, you can simply set the metronome at :15.1.  At the start of each 50, the swimmer can tap the reset button.  To stay on pace, the simply need to turn at/before the first tone, and then finish on the second tone.  I think this use is ideal for teaching a swimmer how to pace a middle distance to distance race.

Of course, the Tempo Trainer Pro can be used to work on stroke rates.  Set the metronome down to anything from .01 seconds on up.  The precision is great.

All in all, the upgrade is just what the coach ordered.  The price tag is a bit high at $49.99, but I expect the price will go down once it is available from vendors other than just the manufacturer.  For now, you can order yours at finisinc.com.

Life is a grindstone, and whether it grinds one down or polishes one up depends on the stuff one's made of

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel, tempo trainer

3 x 10 x 100
  1st round of 10; Free w/cp and snorkels on 1:30  EN1
  2nd round of 10; Free w/snorkels on 1:25 EN1+
  3rd round of 10; Free on 1:20 EN2
      (Sam, 3rd round back)

Technique Time-

6 x 50 Free on 1:15  EN1

• work on Dives, keeping core connected
• work on breathing, are you exhaling while your face is in the water
• work on keeping core connected during the swim

6 x 25 MOPS Back, Fly, or Free on 1:00  SP3

• work on underwater DK's
• work on kicking through breakout

Distance -

3 x 200 Free w/tempo trainers on 2:45  EN2
  work specific, individual EN2 pace

3 x 200 fk w/fins on 3:15  EN2

6 x 100 Free w/tempo trainers on 1:40  EN3
  work specific, individual EN3 pace

6 x 100 fk w/fins on 1:40 EN2

1 x 500 Free w/tempo trainer on 7:00  EN3

1 x 500 fk w/fins on 7:00 EN2

Mid Distance/Sprint - 


9 x 200 on 2:45  EN1-EN2+
Free to Stroke to Free progressive

7 x {1 x 125 fk or dk w/ fins on 2:00  EN2
      {1 x 25 fk or dk sprint w/ fins on 1:00
      {1 x 25 fk or dk sprint w/ fins on :45

Dryland -

5 x {7 ab rollers
      {25 jump ropes
      {10 atomic push-ups (TRX)
      {15 swimmers pulls (stretch cords)
      {15 quick overhead bounces (med balls)
      {10 jumping waves (battling ropes)
      {10 bar jumps
      {40 yard sprint (timed)

the morning after yesterday

NLSC - Gold - AM
SCM

8 x 125 SKIDS on 2:00 EN1

12 x 50 on :55 EN2/SP3
12.5 breakout sprint
37.5 build to a sprint finish
no breathing the last 12.5

10 x Texas 50's on 1:05

The future depends on what we do in the present

EHS - Varsity - PM
SCY

Equipment - cp, fins

• Team Photo at 2:30p
• Team Meeting
• Service Meet tomorrow
• Warm-ups at 3p
• Meet Starts at 4p
• we are going to try to get in early and get in a light workout at 2:30p
• I will be doing line-up tonight...be ready for anything
• Swimmin 4 Beans
• actual swim will be Friday during practice
• we absolutely need to get out and do some work on this
• contact relatives, neighbors, etc
• bring in money on Friday
• Weights
• 2 week session starts next week
• Tuesdays & Thursdays, 6-6:45a

We have to be in NLT 2:55p

12 x 75 SKS on 1:30  EN1
alt Kick FK and DK

Turn Time -  15 minutes

Work on Free turn progression

• Push off wall, hands at side and flip

• head down, legs straight at beginning of tuck, bend knees and flip

• tumble every 5 strokes in same manner as wall push off

• approach wall w/eyes at bottom of wall target

• pull hands to side, and execute tumble

• for those who are not tumbling correctly, use the dbl kickboard wall approach

12 x 100 Free w/ cp on 1:30, 1:25, 1:20  EN1-EN2

focus on long strokes, early catch, and turns

12 x 200 KKSK w/fins on 3:30  EN2-EN3

explain the importance of 3rd 50 in 200 Free

we are going to make sure we build that third 50

we are going to sprint the 4th 50

Pace, Pace, Build, Race

Hope is the thing with feathers that perches in the soul....

EHS - Varsity - PM
SCY

Equipment:  fins

1 x 300 on 5:00 rev IM D/K/S REC

5 x 200 alt Free and Back EN2
Free on 2:30
Back on 2:45

16 x 100 Free EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:10
13-16: 1:15, 1:10, 1:10, 1:10

5 x 50 on 1:00 CH EZ REC

10 x 50 on :50 w/fins FK/DK SLOB EN1

5 x 100 on 1:45 ASU Breath Control HYP

7 x 50 on 1:00 Tough Guys EN2

20 x 25 on :30 Fly EN2

2 x 50 T-Bird Sweep

A willing heart adds feather to the heel

EHS - Varsity - PM
SCY

Equipment - fins, snorkels, cp

• Team Pictures (Monday, September 26th, 2:30p)
• Update on Swimming 4 Beans

12 x 100 w/snorks and cp on 1:30  EN2

Distance:

6 x 400 on 5:30  EN2-EN2+
descend last three 100's
cp optional

20 x 50 BPA Kick w/fins on 1:05  EN3

3 x {1 x 100 on 1:15  EN2
      {1 x 200 on 2:40 Build  EN2
      {4 x 50 BPA on :50/:55/1:00  EN3
      {1 minute break

200 CH REC

Middle Distance and Sprint:
12 x 175 Stroke on 2:30  EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

20 x 50 Texas 50's  on 1:05
work the turns

Dryland -

5 x {12 TRX Twisting Crunches
      {10 Decline push-ups
      {12 Swimmer's pulls
      {5 Med Ball (Keg Throws)
      {10 Bar Jumps
      {12 Cross Overs w/ Ropes
      {30 Jump Ropes

Control the water and you control everything

NLSC - Gold - AM
SCM

10 x 100 alt Free/IM  EN2
Free on 1:40, 1:35, 1:30, 1:25, 1:20
IM on 1:40

5 x {1 x 50 Sw/K on 1:00  EN1
      {2 x 75 [#1 Free/#2 Strk/Fr/Strk] on 1:15  EN2
      {2 x 25 Sprint Kick on :30  SP1

10 x 100 on 1:40  EN2
5 strokes fly/Swim Fr to the 75/25 Fly
Sprint the Fly

The guilty catch themselves

EHS - Varsity - AM
SCY

Equipment - fins, cp, snorkels

Team Meeting -

• Upcoming Meets
• Team Pictures
• Swimmin 4 Beans update
• Discussion on recent events

12 x 50 S/K on 1:00  EN1

Distance:

10 x 300 Free on 4:00  EN2
fins, cp, snorkels

10 x 50 Back on 1:00  EN1

Mid-Distance and Sprint:

10 x 200 FK w/fins on 3:10  EN2

9 x 150 on 2:10  EN2
rev rotate 50 back through in sets of 3

30 x 25 Fly on :30  EN2

Manta Style

NLSC - Gold - AM
SCM

12 x 50 IMO/Fr,Bk,Brst on :50,:55,:55. EN1

8 x 100 on 1:40 EN2
rotate 25 kick through
discuss shoulder rotation concepts

1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :55 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :55 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :55 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+

Report from USAS Convention - Sports Medicine, Russell Mark, House of Delegates

Since my last post I have gotten to do a little more than just take the Athlete Protection Training (yeah! I passed!).  I got to attend a couple of interesting presentations and workshops....and the House of Delegates.

Yesterday morning I attended a Sports Medicine/Science workshop that centered on nutrition.  I am usually bored to tears at these kind of Q and A/panel discussions.  This one was actually filled with information that I found quite interesting.  The discussion focused on a couple of things

1. The importance of Iron in the diet.  I have known that red meat is the best source of "usable" iron. But I also learned that all Iron supplements are not the same.  I still don't know much about it, but I do know that there are a couple of choices that are better than others
• Solgar's - Gentle Iron
• NatureMade - ferrous sulfate
• First Endurance
• Centrum Performance
2. It is not a bad idea to have blood drawn once a year, during a general physical, and have an Iron profile performed.  Since it takes 6 weeks to 6 months to affect Iron levels in the blood, it is a good idea to track your baseline levels.
3. We all know the importance of staying hydrated and maintaining proper electrolyte balance, but you need to know whether you are a person who loses a lot of salt when you sweat.  Swimmers might not know this because they are in the water when they sweat.  It may be more important for some swimmers to replenish the sodium relative to other electrolytes.  Check the sodium content in sports drinks, and take note of the sodium levels.  Remember, that if the concentration of sodium is higher in a particular sports drink, that it will take longer to be absorbed.
4. Looking for some good sources for sports nutrition?  These were mentioned:
• Australian Institute for Sport
• NIH.gov
• scandp.org (if you are looking for good sports nutritionists)

I attended a presentation by Russell Mark in the afternoon.  Russell is a part of the National Team Staff and is an amazing analyst and source of information.  He has a knack for finding the common traits in the techniques of the top swimmers in the US and the world.  I love his analysis.  He presents things in a manner that is easy to understand.  He gives you the facts and supports it with the video that he uses to analyze each stroke/start/turn.  He is not guessing or creating hypotheses.  He is just presenting the results of his research.  If you are looking for specific statistics, numbers, analysis, he is your guy.  I am glad he is working for us at USA Swimming.

There are two parts of the House of Delegates meeting.  The first part is a recognition/awards presentation.  I will not regurgitate the list of honorees.  If you would like to know who was recognized, I recommend going to the USA Swimming website.  The second part the House of Delegates deals with legislation.  There was not much controversy and most of the legislation from legislation packet (see the USA Swimming website under Governance) was passed or rejected based according to the recommendations of the Rules and Regulations Committee.  I think the most significant legislation centered around bullying.  I encourage folks to read the legislation (as amended) once it is posted on the USA Swimming website.  I have a feeling that this year's meeting went much smoother than last year (when all of the Athlete Protection legislation came forward).

I am looking forward to attending the convention again next year in Greensboro, NC.  Gotta stay involved if I want to make a difference.

Whatever you do, do your work heartily....

NLSC - Gold - on the road
SCY

1 x 200 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2

{3 x 500 on 7:00 BOSS EN2-EN3

{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:20 Back EN2

{ 4 x 50 on :55 Brst BPA EN3

{ 1 x 100 on 1:05 Free FAST EN3+

{1 minute rest

3x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+

    {3 x 50 on :55 Bk/Brst EN1

Athlete Protection Training - a review of the training and test

I just finished the Athlete Protection Training program and test on the USA Swimming website.  To complete the program yourself click here.  In general I rate the program as a 4 out of 5 (they actually have a survey after you complete the program).  It is fairly simple and not too time consuming.

I don't know if I learned anything.  I have had to deal with abuse situations and with sexual predators around 1/2 dozen times in my coaching career.  I suppose this is a good program for those that have not had to deal with this stuff.  It probably would have been helpful back in the day when I was just starting out as a coach.

The only thing that niggled at me was the notice just prior to beginning the training:

Failure to complete the athlete protection training course will result in your membership privileges being suspended.

I just feel like the tone is intensely negative.  A simple "you are required to complete this training-course before your registration will be accepted" would suffice.  Does anyone else agree with me here?  Am I just too sensitive?  Oh well, it is done now.

I hereby officially state that my original fears about this program were off base.  But I think some of my reservation about the program has to do with the tone set by USA Swimming.  After all, we are working together to solve this problem.  Please don't treat me with such a negative tone.  I am not the enemy.  I think the tone set in the actual training itself is perfect.  Let's follow that tone.

Report from USAS Convention - Make a Splash, Safety Education, OIOC, Athlete Protection

Just thought I would post an update on a few of the USAS meetings/presentations, from the last day or so, that I have gotten to attend here in Jacksonville.

I attended the Make a Splash workshop yesterday morning.  My club has it's own Learn to Swim program, and I have been working on the criteria to become a Make a Splash partner program.  After the workshop I am inspired to get it done!  In Alaska, we have a drowning rate that is over 3x the national average.  A lot of the drownings occur in the rural villages.  There were a couple of presentations by current Make a Splash partner programs...they got my creative juices going.  I really believe that there is a way for my club, through the Make a Splash program, to make an impact.  I will let you know how it goes.


One of the meetings I tried to sit through was the Safety Education Committee meeting.  I arrived as they were discussing the Meet Marshal duties and guidelines.  The committee was reviewing a card for the Meet Marshals to carry and check at meets click here to see the card.  I have to say, it was not a stimulating meeting and I had to leave due to the struggle I have with those kinds of meetings.


I headed down to the Olympic International Operations Committee (OIOC) meeting.  For me, it was a much more interesting meeting.  Some information I got from the meeting included:

• Steering has changed summer Nationals (including the US Open) to be a meet with only long course qualifying time standards.  Nationals will have a normal A and B final with a C final that is only for 18 & Under.  Jr Nationals will continue to have SCY and LCM standards.  These times are going to be faster.  Both meets are currently too large; expect time standard to get faster.
• Frank Busch, our new National Team Director, spoke about some incentive programs that would include Jr Nat winning teams, and individual event winners/coaches, getting to go to the OTC.  He spoke about coaches of National Jr Team members getting to spend a week with some of our legendary coaches (Reese, Marsh, etc).  I will be interested to see the formalization of these ideas.
• There will be an Olympic Trials "test event" in Omaha, at the trial pool, prior to Olympic Trials. The meet will be June 8th-10th.  It will not be a Grand Prix event, but the standards will be along those lines.

I went to the presentation, by the Athlete Protection Committee and Praesidium.  I just checked, and the Athlete Protection Training is online and available to take.  I plan on taking the compulsory training later today.  I will let you know what I think of it afterward.

If you are not in the Western Zone, you will probably want to skip this part, but there are some changes coming by 2013.  The Western Zone Championship will become a 14 and under meet with slightly relaxed time standards to help yield a similar number of participants that currently exist.  The 15 and over swimmers will be shift over to the, still very young, Western Zone Senior Championship. I have not been to the Senior meet, but I plan on taking athletes next summer.  My hope is that it becomes a 19 and under championship...I don't want it to turn into another Sectional Meet.

At the Coaches Meeting this morning, we had a couple of redundant reports from the OIOC, but there were a couple of topics that seemed to take up most of the conversation after the reports.

• Coaches Education - should it be mandatory?  It seemed as though it was about a 50/50 split on whether or not it should be.  I am against mandating continuing education at the USA Swimming level.  If I want to require my staff to continue education, I will require/provide it, but until USA Swimming starts writing my paycheck they should not be requiring that sort of thing.  On the other hand, I am in favor of encouraging education by offering some sort of recognition program.  Use the carrot, not the stick.
• Coaches Protection Program? - Praesidium has been throwing around the numbers stating that only 5% of abuse accusations are false.  It was brought up, that USA Swimming provides legal council for athletes, but not coaches.  Opinion at the meeting was that it should be fair and that USA Swimming should provide legal council for coaches as well.  The fact is that once the accusation has been made, the damage is done.  If exonerated, the price of council should not be an issue for a coach.  I believe a committee has been formed to address this issue.

I will continue to post information about the USA Swimming Convention and any meetings I attend.

Moving way too fast, Jumping through the fire

NLSC - Gold - on the road
SCY


1 x 300 on 5:00 rev IM DKS REC


2 x 5 x 100 on 1:30 progressive free to back EN1


6x {1 x 125 on 1:45 back EN3
     {1 x 100 on 1:45 back EN1


20 x 50 DK/FK w/fins EN2
alt :50/:45/:50/:40

1x{4 x 100 Free on 1:25 EN2; 1 x 100 Free on 1:10 EN3

   {3 x 100 Free on 1:25 EN2; 2 x 100 Free on 1:10 EN3

   {2 x 100 Free on 1:25 EN2; 3 x 100 Free on 1:10 EN3

   {1 x 100 Free on 1:25 EN2; 4 x 100 Free on 1:10 EN3
if you want, you can do the 100's Free on the 1:10 as Back on the 1:15


5 x 50 CH REC on 1:00  REC

...he cannot stand still when the trumpet sounds.

EHS - Varsity - PM
SCY

Equipment - fins, kb, paddles

4x{3 x 100 CH on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

3 x 200 flutter kick w/fins on 3:05 EN1

2 x 300 back or IM on 4:20 EN2

2 x 200 flutter kick w/fins on 3:05 EN1

1 x 300 back or IM on 4:20 EN2

1 x 200 flutter kick w/fins on 3:05 EN1

3x{3 x 50 FAST on 1:30 SP2

    {2 x 50 scull w/paddles on 1:30 EN1

15 x 25 on 1:00 EN2+

MOP work on turns

for fly,back,free at least 5 DK off each wall.

5,100 yards

Report from USAS Convention - Club Development and Athlete Protection

I got on the plane in Alaska yesterday at 4:30p (EST) and landed this morning in Jacksonville at around 10:30a.  I think I squeezed in an hour of sleep on the flight, but suffice it to say, I am bushed!  I missed out on a couple of meetings that I would like to have attended, but I did get to go to a couple of very interesting committee meetings.

The first meeting was the Club Development Committee, chaired by a coach I respect a ton, Allison Beebe.  We got to see some interesting numbers, presented by Tom Avischious of USA Swimming, concerning membership retention, composition, etc.  My engineering juices go into overdrive whenever I see tables of statistics like that.  The committee then delved into coach's education.  The Online Coach's education webinars that USA Swimming has are very good, and we were let in on some statistics about there use.  The webinars have been seen around 7500 times.  Two thirds of those are watched after they have been archived on the USA Swimming website.

Then the meeting got interesting.  Whether or not coach's education should be mandatory.  The peanut gallery really started to pipe up on this issue.  What do the reader's of this blog think?  Should coaches be required to take ongoing education classes?  Should it be encouraged, but not required...perhaps setting up a recognition system?  Should we leave it alone?  I am against mandating continuing education, but I am for setting up some sort of recognition system.  What do you think?  There are some LSC's that sponsor coaches education.  Many clubs support coaches education.  What situation are you in?

USA Swimming's Deck Pass was unveiled to the committee.  I have already written about how cool I think it will be once the iphone/android apps are up and running.

After the Club Development Committee was done with the room, the Athlete Protection Committee came in.  There are a couple of folks on this committee that I have a lot of respect for as well; Margaret Hoelzer and Mary Liston are both folks I have had the pleasure to work with before.  The Chair, Jim Crampton, also seems like he is a great guy.  The meeting started with a bit of a teaser from Praesidium, the folks who are providing the online Athlete Protection Training.  There will be a full presentation tomorrow, but I have to say, I think this is going to end up being a good program.  I put that last statement in bold, because I have been publicly skeptical, on this blog, since it's announcement.  I think we should have started with this before letting the lawyers get a hold of the whole process.  The only negative thing about the program is that I heard someone say it is free.  That is not true.  Our volunteers and coaches may not be paying Praesidium directly, but I am sure that we (USA Swimming) are paying a pretty penny to Praesidium.

Having said my nice stuff, I have to say I have some reservations about some things that are coming down the pike from the Athlete Protection Committee.  There is going to be a push to require an Athlete Protection Officer and Athlete Protection Committee on every LSC board.  There is going to be a requirement to have all new officials go through the same pre-employment screening that newly hired coaches are now required to have:

• Motor Vehicle Report
• Education Verification 
• Employment History Check/Reference Check

Furthermore, it is going to be recommended (code word for soon to be required) that new officials

• get fingerprinted
• go through a social media check
• go through a Google search check

As painful as this is going to be for small/remote clubs (like the ones on Alaska), I think these are going to become the law of the land.  I predict a major reduction in the number of volunteers coming out to officiate.  This will be devastating for clubs that are so isolated and small, that it takes a majority of their parents just to field an officials crew.  This does not even bring into account the expense of the program.  It looks like we are looking at an increase in splash fees in our LSC.  Someone has to pay for the background checks, pre-volunteer screens, etc.

Tomorrow will be chock full of excitement!  I will be sure to give you all the run down.  Stay tuned.

He laughs at fear, afraid of nothing....

EHS - Varsity - PM

SCY

Equipment - none

10 x {1 x 75 SKS on 1:30  EN1

        {1 x 75 KSK on 1:30  EN2

9 x 25 Sprint Medley on :50  SP3

3 x 3 x 75 on 2:30  EN1-SP1

1st round Free, 2nd round Stroke, 3rd round Fly, Back, Breast

within each set of three:

#1 - 25 fisted, 25 MDPS, 25 Sprint

#2 - 25 fisted, 50 Sprint

#3 - 75 Sprint

100 CH EZ

3 x 500 Broken in the following way:

• 100 smooth and strong on 1:20  EN2+
• 200 build on 2:50  EN2-EN3+
• 4 x 50 BPA 
• round # 1 50’s on :50
• round # 2 50’s on :55
• round # 3 50’s on 1:00

5 x 50 CH REC on 1:00

Start Time:

3 x 25 Dive Start SprintPractice Relays for Saturday

For Sam, Eddie and Clinton (start after 500’s) :

5 x 200 IM to Back progressive on 2:45  EN2#1 is all IM, then add a 50 Back from the 50 Free forward on each subsequent 200 [this will mean doing two of the 50 Fly, 150 Back][Eddie & Clinton can do this set on the 3:00 if necessary]

Turn Time at Coach Paula’s discretion

Hast thou given the horse strength? Hast thou clothed his neck with thunder?

EHS - Varsity - PM
SCY

Equipment - fins, kb, cp, snorkels

12 x 50 Sw/K on 1:00  EN1

4 x 300 on 4:30  EN2
back, rotate 100 IM through the first 3
4th is all IM

6 x {2 x 100 FK w/fins on 1:30  EN2
     {1 x 75 Free Sw w/fins on 2:30  SP1

15 x 100 Free w/snorkels and cp on 1:40  EN1
work on dps and a "quiet" stroke
this should be a soothing set

Turn Time:

9 x 25 Sprint Medley MOPS on 1:00

Start Time:

3 x 25 Dive Start Sprints

100  CH REC

Oh the swimanity!

EHS - Varsity - PM
SCY

Equipment - fins, kb

Team Meeting at 2:30p in water by 2:40p

• Kenai Trip - get paperwork in
• Team photo next Tuesday

12 x 100 FK on 1:40  EN1
w/fins

10 x 25 Fly on :30  EN2

3 x {1 x 500 BOSS on 7:30  EN2-EN3
      {1 x 200 BOSS on 3:30  EN2-EN3

10 x 25 Fly on :30  EN2

20 x 50 on :50 EN1
Free/Back, Back, Back/Brst
work DK's and breakouts on Back
work timing on Breast DK on pull-down

10 x 25 MOPS on 1:00  SP3

9/11 and the USAS Convention and Hope

Over the last two days I have found myself crying a couple of times...one time actually sobbing.  Each time it is as I have been listening to the radio, watching the TV, or reading an article.  Each time the subject is 9/11.

I traveled to the the United States Aquatics Sports convention, from Alaska, on 9/10/01.  The convention was in Detroit, and I was one of 4 Alaska Swimming delegates going to the meeting that year.  I was traveling alone, something that, at that point in my life, I had not done much of.  I was less than a year out my first marriage, and I was looking forward to spending some time with a close friend, in Chicago, after the convention.  As it turned out, I was the only Alaskan delegate to attend the convention that fall.

I was alone.

I got up that morning, left the hotel, and went for a jog before heading to the first meeting of the day.  I finished my run, hit the shower, and was sitting on the bed watching CNN when I learned that the World Trade Center had been hit by a plane.  There was much confusion and debate over what kind of plane had struck the building and why.

The CNN anchor, Aaron Brown, was sitting on a building with the smoking building in the background.  I remember thinking things like "it must have been a little Cessna or some other small plane", "How could a pilot hit a building that big?", "He must have had a heart attack or something".  That was when I watched the 2nd plance strike.

I was scared.

I have a coping mechanism that I have developed at some point over my childhood.  I am somehow able to slow things down when things get hectic.  I manage to stay calm in the face of a threat.  I don't let fear prevent me from moving or carrying on.  It has served me well on countless occasions.  I got up from the hotel bed, got dressed and went down to the Senior Development Committee meeting.  I remember thinking that it was ridiculous to be holding a meeting about something as trivial as swimming when something so horrible was happening.  I then sat down in the peanut gallery and listened as the committee discussed their agenda.  In short I deflected my fear.

When the meeting was finished I went back to my room and turned on the TV.  I watched footage of the towers collapsing.  There was so much confusion about what was happening.  It was overwhelming.  It was still so early in Alaska, that there was really nobody for me to call.  I went for another run.

Aftern the run I learned of the plane strike on the Pentagon.  I knew we were under attack.  I learned of the FAA grounding all of the planes....and then I only remember bits and pieces of the rest of the convention and the rest of my trip.

• I remember getting two phone calls.  One from a friend, and one from ex-wife, each making sure I was ok.
• I remember calling my parents to let them know I was ok.
• I remember red, white, and blue ribbons being given out to everyone by the hotel staff.  
• I remember, two or three days after 9/11, a ceremony being held outside the hotel, in honor of the victims of the plane attacks.  I remember singing the national anthem during that ceremony, and I remember looking up during the anthem and seeing a comercial flight going overhead.  I remember fighting back tears at that moment.  
• I remember attending the general meeting and listening to the list of USA Swimming members who had passed since the last convention.  I remember collecting one of the flowers that represented those who had passed...so that I could give it to my friend...his father was one of those who had died since the last convention.
• I remember picking up my rental car and driving to Chicago.  I remember making it to my friend's house and being relieved that I was finally with someone who knew me and cared about me.
• I remember driving back to Detroit for my flight and thinking "Let someone just try to take down this jet."  I'll rip that person to shreds with my bare hands.  I remember checking in and walking through an empty airport.
• An then I remember being home.

On the eve of the 10th anniversary, I find myself pretty emotional.  I think part of it is sadness.  Sadness for those that were lost during the 9/11 attacks.  Even more sadness for those that lost loved ones during those attacks.

I have a bit of dread as I prepare for the convention.  It will be my first convention since 2001. There are a lot of issues that I plan on studying and discussing while at the convention.  Important issues, and I am not a politician.  I will have to be like one if I want to see any changes.

I think that thoughts of going to convention have dredged up emotions about 9/11.  Maybe that is why I have been losing it over the last couple of days.  Having said all this, I am hopeful.  Hopeful for my future, and the future of my family.  Hopeful for the future of USA Swimming.  Hopeful for our country.

Hope is stronger than loneliness.  Hope is stronger than fear.  Hope is stronger than dread.

Play Misty for Me

NLSC - Gold - AM
SCM

5 x 200 DKSKD on :10 rest  EN1

6 x 50 MOPS on 1:00  EN2-SP3

6 x 25 rockets on 1:00 SP3
focus on breakouts

4 x 100 on 1:45  EN2-SP1
rotate 25 sprint through

...Can't Lose!

EHS - Varsity - PM
SCY

Equipment - kb, fins (for Distance Group)

20 x 50 on :55  EN1+
odds Free/Back
evens Swim/Kick

Distance Group -

4 x 3 x 300 on 4:15/4:00/3:45  EN1-EN3
make it on the first 2 in each cycle
hold 3:30 or better on 3rd 300

3 x 500 on 8:00 BOSS  EN2-EN3

Mid-Distance and Sprint Groups-

8 x {6 x 25 Fly on :30  EN2
      {2 x 75 Stroke SKS on 1:15/1:05  EN2-EN2+
      {1 x 100 IM on 1:40  EN2+-SP1
      {2 x 25 Sprint Kick on 1:00  SP3
descend the 100 IM's, starting at 88% of max effort

8 x 75 on 1:40 Breast/Free/Back Breath Control
Breast - Black Hole
Free - Breath every 7th
Back - 10 DK's off wall before breakout

Team Meeting

• Kenai Invite Forms and Checks
• Tomorrows Meet
• Fill out cards today

Morning has broken, like the first morning, T-Bird has spoken, like the first bird

EHS - Varsity - AM
Weights

3 x {17 delt flys with dumbells
      {12 reps bench press
      {12 reps pull-overs
      {12 reps leg press
      {17 reps weighted sit-ups
      {12 reps barbell lunges


1st round - once East facing lap (karaoke to right, run, karaoke to left, backpedal) after each exercise
2nd round - 23 wrist curls with 25 pound dumbells
3rd round - side box jumps 7 cycles (up, over, down, up, over, down)

Check out the SCAQ Blog

Tony Austin, over at the SCAQ Blog has written an amazing post on his blog; USA Swimming "Diversity Consultant" caught up in allegations of sxual misconduct!  It is must read blogging.  Please head over and check it out.

....Full Heart....

EHS - Varsity - PM
SCY

Equipment - Paddles, Fins

12 x 100 FK w/ fins on 1:40  EN1

12 x 75 rotate 25 sprint on 1:20 EN2
alt 3 75's free and 3 75's non-free

10 x 50 MDPS Free with paddles on :50 EN1

9 x 100 Free w/fins and paddles on 4:00 SP1

9 x 50 Back/Free on 1:05 REC

8 x 75 Brst/Free/Back Breath Control on 1:45  HYP

Team Meeting about:

• Kenai Trip
• Senior Night

Morning Dew

NLSC - Gold - AM

SCM

15 x 50 Free/Back on :50

5 dk's minimum off each wall

9 x 25 Sprint Medley on :45

6 x {2 x 75 SKS on 1:15/1:05

      {1 x 100 IM on 1:30

100 CH REC

Clear Eyes....

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel

Distance Group:

200 CH w/u  REC

4 x 4 x 500 on 7:00 EN2
within each cycle-
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim  (desc #4, 1-4)

300 CH REC

Sprint and Mid-Distance:

4 x 500 on 7:00 EN2
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim

8 x 75 on 1:30 EN2-EN3
desc 1-4, 5-8 but must sprint the kick each time

1min break in between each:
20 x 50 FK w/fins on 1:05  EN3
20 x 25 fly w/snorkel and fins on :30  EN2
20 x 50 scull/Brst w/paddles on 1:00
20 x 25 fly on :30  EN2

Team Meeting about:

• Kenai Trip

We are here to pump....you up

EHS - Varsity - AM
Weights

3 x {12 x squats on bosu ball
      {12 x t-bar rows
      {12 x lat pull downs
      {12 x cleans
      {12 x military press

1st round - 7 box jumps after each exercise
2nd round - 1 lap around track after each exercise
3rd round - 15 knee ups (on pull up bar)

G-BEAP: Governing Body Evaluation & Achievement Program

I think it is time for us, the member of USA Swimming, to perform a G-BEAP.  The G-BEAP isn't just a cute, clever, and cool sounding name.  This is not "gangstas" honking the horns of their ride.  Nope, it is the Governing Body Evaluation and Achievement Program.

It's not a steak dinner,
but I suppose it is nice flair
for an LSC to sport
on it's website

There have been a lot of people working very hard on the LEAP (LSC Evaluation and Achievement Program).  For now, only the first of the three levels of LEAP is mandatory.  There are fifty hoops to jump through in order to be granted LEAP level 1 status as an LSC.  Upon completion your LSC gets the LEAP badge to display on your LSC website.  I have put in close to 30 hours working on LEAP, and I am sure my evaluation team has put in that many man-hours on Alaska Swimming's LEAP submission alone.  I don't envy them their job.  Despite my complaints about the LEAP process, I am appreciative of their time and effort on the project.  I have met all of them, and they really are good guys.  I just don't think LEAP is necessary, and I rue the fact that I was not an Alaska Swimming delegate to the USAS convention when it was first created.

To be fair, some of the items in LEAP level 1 are important.  USA Swimming does need to make sure that it's member LSC's are in legal compliance in a couple of areas.  Each LSC does need to have Bylaws that conform to those os USA Swimming.  Each LSC needs to be in compliance with the Ted Stevens Olympic and Amateur Sports Act.  Each LSC needs to make sure it's 501(c)(3) status with the IRS is to snuff.

Some of the items are, in my opinion, busy work and frankly none of USA Swimming's business.  For instance, the Mission and Vision statements of the LSC.  I think that as long as the Mission Statement is not something like "To undermine and destroy the competitive swimming establishment in the state of Alaska, the United States, and the World", that USA swimming should let the LSC have whatever it wants as a Mission Statement.  As long as the Vision Statement does not say something along the lines of "To demotivate and disable our members from achieving excellence in the sport of swimming and in life", then let the LSC be.

In Alaska Swimming's case, it was recommended that we shorten our Mission Statement.  It was too long (just under 30 words).  It would be better if we were able to shorten it to under 20 words.  By the way, USA Swimming's Mission statement is just under 80 words.  It turns out that, a few years ago, Alaska Swimming had adopted USA Swimming's Vision Statement.  What can I say, we like USA Swimming's Vision Statement.  It is a good one:

To inspire and enable our members to achieve excellence in the sport of swimming and it life

Bam!  Pretty sweet.  We are members of USA Swimming, why not follow their lead?  Nope, "come up with your own", we were essentially told.

I am just kidding (sort of), when I say I think we need to start our own evaluation of USA Swimming.  The G-BEAP can be our vehicle for change and improvement in our organization.  Maybe we can come up with a cute little badge for USA Swimming to put on their website when they complete G-BEAP.  I vote for a nice graphic that includes at least some of the following:

U Dun Good!

We can start small on G-BEAP.  Maybe we can have just 10-12 things for USA Swimming to clean up.  We can start with the Mission Statement.  Let's shorten this down:

USA Swimming is the National Governing Body for the sport of swimming.  We administer competitive swimming in accordance with the Olympic and Amateur Sports Act.  We provide programs and services for our members, supporters, affiliates and the interested public.  We value these members of the swimming community, and the staff and volunteers who serve them.  We are committed to excellence and the improvement of our sport. We are committed to providing a safe and positive environment for all members.

You could have:

To Develop, Improve, and Inspire Competitive Swimming in the United States

but that would be too much like Alaska Swimming's revised Mission Statement (Replace United States with Alaska).  We look forward to receiving USA Swimming's new, unique, Mission Statement.