Tuesday, September 6, 2011

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)

Saturday, September 3, 2011

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.

Tips for Interviewing New Assistant Coaches/LTS Instructors

Over the last 5-6 weeks my coaching staff has gone through quite a bit of change.  I had two great assistants move on to work on other life ambitions.  Combining that with my upcoming fall session in our Learn to Swim and Stroke School program, means that I have been conducting a lot of interviews over the last 2-3 weeks.

There are definitely a couple strategies that I have used during this round of interviews that I feel worked really well.  It has taken me years to discover some of techniques, and some of methods I have been doing for years.

  • Be at the interview early.  Get there before your candidate gets there.  You can tell a lot about a person by how timely they are to a job interview.  You tell the candidate a lot about you if you get their after them.
  • Dress professionally.  You probably expect this from them, but they are going to learn a lot about how important you think the job you are offering is by the way you dress.  I think a collared shirt and long pants are good for an interview.
  • Write down your set of questions.  You may come up with more during the interview, but conducting an interview in "freestyle" mode can be rough.  You will almost always forget to ask a question you needed to ask.
  • Whenever possible, conduct the interview as a panel of interviewers.  I think a panel of 3 is nice.  You take turns asking questions, and the two not asking get to focus on not only the question, but the body language, the answer, everything.  Sometimes when you are asking questions you miss out on these little things.
  • Choose a public place for the interview.  This is good for a couple of reasons.  For one, you make sure you are both safe by conducting the interview in a public space.  Second, you can see how focused your candidate is on the interview.  Now, I don't have an office for this kind thing, so if I had one, I would probably prefer to conduct the interview their, but then I would have to make sure that I had at least one other interviewer with me at every interview.
  • During the interview, be sure to:
    • Start the interview by specifically asking them if they understand the exact days and times you will need them to be at work.  Obviously this is key, but for some reason it was a tough one for me to learn.  If they can't be at work, then you just saved yourself the time of an interview.  
    • Be sure to make it clear that, if you hire them, you expect at least 2 weeks notice if they are going to quit the job.  A lot of young people don't know this particular standard.  Of course, there is nothing illegal about just quitting, but it is a generally accepted norm.  I don't think it is too much to ask.  I have actually had one of my Learn to Swim instructors quit a couple of weeks into a 2 month session, via texting, about an hour before lessons were about to start.
    • Make sure that you leave the interview with all of the candidates contact information.  This should be on the resume, but this may be a candidates first resume...you may have to fill in some blanks.
  • Follow up with a phone call or, at the very least, an email.  Whether or not you are going to continue the selection process with a candidate, let them know where they stand.  Don't just leave them wondering.
I wrote this posting, in part, to see if I could coax any comments and suggestions that would help with future interviews.  So let me have it.

Friday, September 2, 2011

Competition is the keen cutting edge of swimming, always shaving away at time

NLSC - Gold - AM
SCM

Equipment - kb

8 x 100 on 1:40  EN1
rotate 25 kick through

12 x 50 on 1:00 EN2
50 SK, 50 KS, 50 K

9 x 75 on 2:00 EN2-SP3
25 kick Sprint Medley, 25 drill build, 25 sprint

325 CH REC

Thursday, September 1, 2011

I am a lineman for the county

EHS - Varsity - PM
SCY

note - nearly 1/2 of the team is away on a special school retreat, meet agains Chugiak and Wasilla tomorrow

Equipment - non

12 x 50 IMO/Back on :55  EN1
8 x 50 S/K on :55 EN1

3 x 3 x 50 Free on :50/:45/:40  EN2-EN2+

9 x 25 Sprint Medley on :45 SP3

1 x 500 Back or 400 Breast on 8:00 EN1+
work on dps and smooth swimming

Turn Time - 
Work on turns for tomorrows meet
6 x 25 MOPS on 1:00  SP3

9 x 50 Transition Turn on 1:05  EN3
pay particular attention to breakouts

1 x 500 IM on 8:00 EN1+
more dps and smooth swimming

Start Time - 
Work on turns for tomorrow's meet
3 dive start sprints on 2:00  SP3
Relay start practice

Team Meeting - called by captains

If you only do what you know you can do, you never do very much

EHS - Varsity - AM
Weights

3 x {10 delt flys with dumbells
      {8 reps bench press
      {8 reps pull-overs
      {8 reps leg press
      {12 reps weighted sit-ups
      {8 reps barbell lunges


1st round once East facing lap (karaoke to right, run, karaoke to left, backpedal) after each exercise
2nd round 10 wrist twisters, control up and down
3rd side box jumps 5 cycles (up, over, down, up, over, down)