SWAT Long Course Open Invite

Meet info has been posted for the SWAT June 8/9 meet here

We'll enter the meet via SHAC.  They'll likely add it to their Events page soon.

We'll enter the maximum number of events, three (3) per day.

Entry times will be "NT".

Quote of the Week

Nobody who ever gave his best regretted it.

George Stanley Halas, Sr.

Mary T

Mary T's coach at Lakeside was a guy named Bill Peak.

As you watch the video, listen to the commentators as they talk about her efficiency.

Bill was very strict on Mary's stroke counts.  That forced her to find a way to get the most out of each stroke.

Next Week/Month

We're entering awards/banquet season.

Whenever I cannot be on deck, I will leave written workouts to be performed w/lifeguard on duty.

Monday:  5-7 p.m. (no conflicts)

Tuesday:  5-7 p.m. (no conflicts)

Wednesday:  5-7 p.m. (BCISD Employee Banquet, so I'll be on deck until 6)

Thursday:  5-7 p.m. (Top Ten Dinner, so I'll be on deck until 5:15)

Friday:  5-7 p.m. (no conflicts)

Saturday:  9-11 a.m. (no conflicts)

Week 3 Attendance

Both went six for six!

MB - 6/17
LF - 6/15

200 Breast

Watch Will Licon's 200 breaststroke:


His stroke count (including pull-outs) by 25's:

1 - 4
2 - 6
3 - 6
4 - 6
5 - 6
6 - 6
7 - 7
8 - 7

He kept his stroke long for the first 150, then picked up the tempo a bit to finish.

Start/turns & streamline, along with efficient stroke means he averaged over 4 yards per stroke!

Quick Hints for IM Turns

Week 2 Attendance

MB - 6/11
LF - 3/9

(week/total)

Have To, or Get To?

Via Seth Godin:

The gap between 'have to' and 'get to'

Deadlines work. They work because they focus the mind and create urgency. They work to get us to file our taxes or finish an assignment. They’re an external lever for the work we have to do.

On the other hand, dessert works too. You don’t need an external force to encourage you to eat dessert after you’ve finished all your vegetables. It’s something you get to do, not something you have to do.

You can build a work life around deadlines. You can procrastinate, pay the late fines and push through the last minute emergencies because you need all of that in order to get to ‘have to’ mode.

Or, you can follow the path of the most productive and happy people you know. By redefining the work you’ve chosen to do as something you get to do.

And yes, I’ll point out that you can even do that with your taxes. It’s something you get to do because you’re successful and lucky enough to live in a civil society.

Quote of the Week

To be a champion, I think you have to see the big picture.

It's not about winning and losing;  it's about every day

hard work and thriving on a challenge.  It's about

embracing the pain that you'll experience at

the end of a race and not being afraid.

Summer Elisabeth Sanders

One for us Old Timers

Freestyle Arm Recovery Explained

Gary Hall, Sr. won medals in Mexico City ('68), Munich ('72), & Montreal ('76) and broke world records in the 200 fly, 200 i.m., & 400 i.m.

Long Course Opportunities

Our pool will be closed Friday & Saturday.  Fortunately, SHAC will be open!

I've checked with Gilbert and he has welcomed us to train with his Pre-Senior group either or both days.

If you go, please arrive early and have all gear.  They'll practice from 9 to 11 a.m. each morning.



Please let me know if/when y'all might work out.  I'd like to drop by as well.

Monday Practice

I have to leave early from Monday's practice, but will leave enough "work" for the kids to complete while I'm heading to the school board meeting.

June SWAT Meet

We'd like our kids to attend the June 8/9 SWAT LC meet.

Info hasn't been posted yet, but should show up soon on the Gulf site here

Aquacats will be hosting a meet on that Saturday (8th) vs. Alvin & Palacios.  Those teams were 7th & 8th, respectively, in our 9-team league last year.

We should definitely attend the SWAT meet.  There are no qualifying times for that meet and we'd like our kids to swim a good number of events to get some long course times.

Watch for more info from SHAC regarding the SWAT meet.

Entire CCAA schedule is here

Shoulder Maintenance

Don't wait, start doing shoulder maintenance TODAY!!

Week 1 Attendance

3,000 yard i.m. set to cap off a 30,000+ yard week?  No problem, right LF?!?!

LF - 6
MB - 5

Quote of the Week

Perfection is attained by slow degrees;

it requires the hand of time.

via Britannica

François-Marie Arouet, a.k.a. Voltaire

Practice Turns w/Kickboard

Nutrition for Swimmers

From Global News (2016):

A typical day for MP when in heavy training:

Breakfast:
3 fried egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayo
2 cups of coffee
1 five-egg omelette
1 bowl of grits
3 slices of French toast topped with powdered sugar
3 chocolate chip pancakes

Lunch:
1 pound of enriched pasta
2 large ham and cheese sandwiches with mayo on white bread
1,000 calories in energy drinks

Dinner:
1 pound of pasta
1 entire pizza
More energy drinks

A typical day for RL when in heavy training:

Breakfast:
6 scrambled eggs with 1 slice of ham, spinach, diced tomatoes, hash browns
2 plain pancakes
1 cup of oatmeal and 1 banana
1 French vanilla coffee with one sugar and cold milk

Snack:
½ an avocado, whole wheat bread, 1 egg, 1 tofu sausage, spinach and hot sauce
Peanut Butter Kind bar

Lunch:
Nearly 1,000 calories of Fettucine Alfredo
Chicken and steak

Dinner:
Pizza
BBQ wings with blue cheese sauce
Mountain Dew

For the rest of us, here are some tips from a post on USA Swimming by nutritionist Dr. Chris Rosenbloom:

1. Protein is an important nutrient for athletes of all ages, but more isn’t better. Instead of heaping amounts of protein at dinner, try to eat protein at every meal and snack for a more even distribution to feed your muscles all day long. Vegetarian athletes don’t need more protein than meat-eaters, but quality is important, and soy protein is a vegetarian’s best bet for quality.
2. Sandwiches are an easy, tasty vehicle for carbohydrates, proteins and healthy fats. Load up the veggies (peppers, cucumbers, tomatoes), pick a lean protein (chicken, turkey, roast beef, ham), and eat it on the bread of your choice. Remember, only half your grains need to be whole, so nothing wrong with wheat, white, or rye bread. Slather on healthy fats by adding avocado, hummus, or splash of olive oil.
3. Make your snacks pull double-duty; an ideal snack is one that satisfies hunger and adds to the overall nutritional value of your diet. Good choices include walnuts, almonds, peanuts, kefir, Greek yogurt, low-fat chocolate milk, and fresh or dried fruit.
4. Make a hydration plan for long workouts and all-day swim meets. Most athletes cannot rely on thirst to stay hydrated and dehydration is always bad: for physical health, for performance, and for motivation and clear thinking.
5. Eat before competition, but never to the point of feeling stuffed or uncomfortable. A heavy meal takes longer to digest, and blood gets shunted to the gut for digestion instead of carrying needed oxygen and nutrients to your arms and legs.
6. Swimmers need to be strong, yet teens have the lowest diet quality of any other group, so focus on dietary patterns, not individual foods, to promote strength. Don’t think of any one food as a superfood, but try to make food choices into a super diet by eating every 3 to 4 hours, packing snacks for pre-and post-workouts, especially if you have an early lunch period at school, and choose foods from all food groups throughout the day. Don’t limit carbohydrates, protein, or fat.
7. Eat in the morning before practice. Even a small amount of food will help break the overnight fast and you help you get through your workout. Try liquids (smoothies, yogurt drinks, or milk) if you can’t eat solid food.

...restart...

USA Swimming is back in Bay City.  We're a satellite of SHAC.  In the coming days, I'll update links and start posting as regularly as possible.

First, a little history:

I used the name with a coach-run program I had in Bay City years ago, and again in El Campo from 2012-14.  The idea came from a club team I was on in junior college.

Steve Lochte coached the college teams and started a club program at Monroe Community College in Rochester, N.Y.  He started his team with just two (2) kids, a boy and a girl.

As it began to grow, four (4) of us college guys went to a small spring club meet as the MCC Marauders and brought home a third place trophy, the first in the young team's history.

Not long after that, the team really took off.  There was plenty of quality and quantity.  The Marauders began winning area swim meets and soon became a New York state powerhouse.

That's where Ryan and his sisters got their start.

Took the picture while back home in August of 2012.  Pool was shut down for maintenance.  I really appreciate the time, effort, and money the school puts into the facility to keep it in great shape.

The Lochte's left for Daytona, Florida in the late 90's and the rest...well...if you follow swimming much...you know the rest!

Steve has since retired from coaching.  Ryan is on the comeback trail, aiming for the 2020 Tokyo Olympics.

Anyway, that's why I call this club blog Marauder Aquatics.