Notes

By now, y'all are into a routine and are able to:

1. take care of school work,
2. eat right,
3. get enough sleep, and
4. train regularly.

September was quite an adjustment, but we got through it and are ready to ramp up the training!

I'll have an October schedule ready to go shortly.  Watch for an email with that.

If you're not in a structured dry-land program (high school team), I hope you've gotten your own off the ground.  So far, we should be doing plenty of planks, pushups, situps (crunches), dips, pullups (flex arm hangs), and wheels.  Let's add jumping rope to your routine.  Be sure to wear a good pair of tennis shoes.

Need healthy snack ideas?  Head over to GWG's site for a list of thirty (30) from dietitian Julie DuBois here.

It looks like we need a little more variety on our backstroke drills.  If you're in a rut, why not add 3-3-3, double arm, or 1-arm drills?  Also, the Popov drill y'all do for freestyle is a great drill for backstroke as well.

 

Wheels & Dips

Loaner wheels are ready!  They're not pretty, but they work.

I'll bring a few sets to morning workout to send home with y'all.


Time to add dips to your dry-land routine.  We'll go over those in the morning as well.

Drills

We'll be doing several drills tomorrow, including three (3) variations of one-arm drill:

   

SLEEP!!

We're going to have a challenging workout in the morning, so it's very important that y'all get your school work finished, eat a good dinner, and get to bed early.

Don't panic, I'll stay up and watch television tonight for you.

I'll fill you in on how much the Cowboys won by and what happened on Here Comes Honey Boo Boo in the morning...

Marauder Aquatics

Kari asked this morning about the name.

I used the name with a coach-run program I had in Bay City years ago.  Decided to bring it back.  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 C.C. in Rochester, N.Y.  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 both quality and quantity.  The team began winning area swim meets and soon became a New York state powerhouse program.

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

Pool was down for maintenance while I was home in August.

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!

p.s.  Steve told me last week that they're coming to Austin for nationals (Nov. 29 - Dec. 1).  Might be a good meet to go watch, right?

p.p.s.  If that one doesn't fit your schedule, UT's hosting the Big XII Conference meet (Feb. 27 - Mar. 2).

p.p.p.s.  If that one doesn't fit your schedule, UH's hosting the Conference USA meet (Feb. 20 - 23).  Nope, never mind, that's the same weekend as UIL state meet...

Snorkels

We'll begin using our snorkels this week.  If you've not used one before, this video may help.  A few swimmers struggle with using a snorkel.  Don't worry, you'll get the hang of it.  Nose clip will help for some.

First Practice

Tuesday, September 4, will be our first morning workout.

Make your plans for Tuesday on Monday.

Set two (2) alarms.  Have school work completed and ready to go out the door.  Have swimwear ready.  Have a plan for breakfast.  Have school clothes lined out and ready to go out the door.  Get to bed early.

We're hoping to hit the water at 5:45.

Our daily warm-up will be:

200 choice swim (start with a start)

 

12 x 50 @ :55 (3 kick, 3 drill, 3 build, 3 descend) choice

This will take fifteen (15) minutes of our ninety (90) minute workout.

Back to Breast Vids

Here are several videos of the I.M. back to breast transition turn we will be working on: