Quote of the Week

You cannot dream yourself into a character;
you must hammer and forge yourself one.

James A. Froude

Quote of the Week

 

Nothing is a waste of time if

you use the experience wisely.

Rodin

Quote of the Week

 

The chains of habit are too weak to be felt

until they are too strong to be broken.

Dr. Samuel Johnson

Kevin Cordes American Record Swim

Got to see the fastest 100 yard breast in history the other day.  Arizona's Kevin Cordes went :50.70 at the Texas Invite.  He's not a big guy.  He just has a very, very "skinny" recovery, coupled with a powerful kick.



Stroke counts by 25's:

1st = pullout + 4 cycles
2nd = pullout + 6 cycles
3rd = pullout + 6 cycles*
4th = pullout + 7 cycles

Soooo...he went fitty point on a dive, four pullouts, and 23 stroke cycles.  Pretty danged efficient!


*Note how he stretched each of the last three by just enough to hit wall after full cycle.  Great summative judgement!

Quote of the Week

He who labors diligently need never despair;

for all things are accomplished by

diligence and labor.

Menander

Quote of the Week

 

Every strike brings me closer
to my next home run.

George Herman "Babe" Ruth, Jr.

Quote of the Week

 

Don't expect to build up the weak
by pulling down the strong.



John Calvin Coolidge, Jr.

Quote of the Week

 

Unless you continually work, evolve, and
innovate, you'll learn a quick and painful
lesson from someone who has.



Cael Norman Sanderson

Quote of the Week

You can't help someone up a hill without

getting closer to the top yourself.

Herbert Norman Schwarzkopf, Jr.

Underwater Breaststroke Drill Variation

We've been doing this drill on front.  Time to mix it up and do it on back.  Safety first - make sure you have a clear lane and deep enough water!

Quote of the Week

 

From nothing to everything is a long way.
From everything to nothing is one stop.



Wladimir Klitschko

Quote of the Week

 

I have always adhered to two principles. The
first one is to train hard and get in the best
possible physical condition. The second is to
forget all about the other fellow until you face
him in the ring and the bell sounds for the fight.

Rocco Francis Marchegiano,
a.k.a. Rocky Marciano

Nonfiction Works by Dogs

via Medium Large

Quote of the Week

 

There is no one magic move or secret that
creates victory, but lots of little items that
when added together can make you victorious.



William Anthony "Bill" Toomey

Quote of the Week

 

Don't be afraid to take a big step if one is indicated.
You can't cross a chasm in two small jumps.



David Lloyd George

Updates

Updated a couple of links (NISCA All-America standards and UIL 4A Alignment).

Planning to have workout Monday (5 - 7 p.m.) and will email workouts for remainder of week.

Quote of the Week

 

It's not enough that we do our best;

sometimes we have to do what's required.

Sir Winston Leonard Spencer-Churchill

This Week

I won't be able to host a Bay City workout this week.

Six week exams and grades will keep me busy at school, and getting all the wrecked truck issues lined out will keep me busy at home.  Hoping I can sneak in a few swims myself, but that's up in the air.

I'll email the eight (8) swim workouts. Dry-land will continue as-is for one more week, then we'll make adjustments starting with the following week.

Training/Competition Schedule:

Monday - p.m. swim w/ECHS or FCST
Tuesday - a.m. swim, p.m. dry-land and swim
Wednesday - a.m. & p.m. swims
Thursday - a.m. swim, p.m. dry-land and swim
Friday - a.m. & p.m. swims
Saturday - Red/White Intrasquad

Quote of the Week

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

This Week

Schedule Coach Nava sent me shows ECHS has a meet Thursday.

We'll have fewer training opportunities this week.  Make the most of them!

Monday - swim in Bay City, 5-7 p.m.
Tuesday - a.m. & p.m. swims + dry-land
Wednesday - a.m. & p.m. swims
Thursday - meet
Friday - p.m. swim
Saturday - a.m. swim + dry-land

Quote of the Week

When we long for life without difficulties,

remind us that oaks grow strong in contrary

winds and diamonds are made under pressure.

Ralph Pierre LaCock (a.k.a. Peter Marshall)

Quote of the Week

 

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

anything but the best, you very often get it.

William Somerset Maugham

Final Summer Attendance Numbers

Added in everyone's July workouts and here's how we ended up for summer of 2013 workout attendance:

KW (128/31/159)
CG (123/33/156)
MW (113/31/144)
KV (108/32/140)
AS (93/28/121)

Compare these numbers to your peers on high school teams in the area/state and y'all should be very confident going into this season.

Let's build on the aerobic base and strength we gained over the summer and get even further ahead as we go through September and October.

Quote of the Week

Give me six hours to chop down

a tree and I will spend the first

four sharpening the axe.

(via The White House)
 

Abraham Lincoln

Quote of the Week

 

The easiest way to build an incredible team is

to build an incredible team.  Thoroughbreds

don't want to run with donkeys.

 

 

David L. Ramsey III

Next Three (3) Weeks

Right now I'm buried with prepping for school.  I'll be teaching math at BCHS.

Posting this from the notebook, as our desktop just died.  Taking it to a buddy in the morning to see what, if anything, he can do for us.

Suggested workout schedule for the first three weeks of the season:

Monday, 26th, Afternoon:  ECHS/FCST
Tuesday, 27th, Afternoon:  Dry-land & Swim
Wednesday, 28th, Afternoon:  Swim
Thursday, 29th, Afternoon:  Dry-land & Swim
Friday, 30th, Afternoon:  Swim

Tuesday, 3rd, Afternoon:  Dry-land & Swim
Wednesday, 4th, Morning:  Swim
Wednesday, 4th, Afternoon:  Swim
Thursday, 5th, Afternoon:  Dry-land & Swim
Friday, 6th, Morning:  Swim
Friday, 6th, Afternoon:  Swim

Monday, 9th, Afternoon:  ECHS/FCST
Tuesday, 10th, Afternoon:  Dry-land & Swim
Wednesday, 11th, Morning:  Swim
Wednesday, 11th, Afternoon:  Swim
Thursday, 12th, Afternoon:  Dry-land & Swim
Friday, 13th, Morning:  Swim
Friday, 13th, Afternoon:  Swim
Saturday, 14th:  Swim & Dry-Land

This is hardly written in stone.  If this doesn't work with the high school and/or club workout schedule I completely understand.  Just give me feedback so I'll know who's working out when/where so I send appropriate workouts.

For the first few weeks, I'd like to email y'all swim and dry-land workouts to do in El Campo.  As we get into a routine (fourth week will be a full week similar to what y'all did in April/May), we'll see if we can't figure out a schedule that'll allow me to run a workout here and there.

Coach Nava provided me with a meet schedule and I'll work around that.  Also, if Coach Nava asks y'all to do a different afternoon workout than what I send, please don't hesitate to do whatever he asks.

Watch your email for next week's workouts.

Nope, don't need that.  Playing here and there (mostly when Clare was driving on trip).  Still too much of a cheapskate to pay for anything.  Stuck at 125, but getting closer.

Link to Bobby's US Open 200 free video is here.  Had a little trouble playing it on this computer, but once it was in full screen mode, it played well.  Kid from Wisconsin in lane 4 was pretty good underwater.  He had a higher stroke rate, though, so he and Bobby had very similar overall stroke counts.

Finally, we did the tourist thing and tried out a drive-through tree in the Redwoods.  Good thing we had a rental, as the truck wouldn't have made it.

Quote of the Week

Mediocre people don't like high achievers, and
high achievers don't like mediocre people.

Nicholas Lou "Nick" Saban

Quote of the Week

 

The key to ultimate success is the
determination to progress day by day.



Edmar John Mednis

Quote of the Week

 

I try to make the good days great and

take something positive from the days

I'm not feeling so good - work on

technique or something like that.

Kathleen Genevieve "Katie" Ledecky

Quote of the Week

Today I will do what others won't, so tomorrow

I can accomplish what others can't.

Jerry Lee Rice

Guess Who?

Wednesday - Friday Schedule Changes

Wednesday:  7:30 - 9:00 a.m. & 4:00 - 5:30 p.m.

Thursday:  8:00 - 9:00 a.m. & 4:00 - 5:00 p.m.

Friday:  8:30 - 9:00 a.m. & 4:00 - 4:30 p.m.

FIP Updates

Successful FIP's from this morning:

Free

MW - 1:15

Primary

CG - 1:15
MW - 1:32
KV - 1:35
KW - 1:40

Quote of the Week

 

Nobody got anywhere in the

world by simply being content.

Louis Dearborn L'Amour

Time Conversion Link

This link provides pretty accurate conversions.  Converts between SC yards, LC meters, and SC meters.  For times swum in Wharton, go from SC meters to SC yards.

Time Conversion Utility

Sad Reminder

This is why we do not do unsupervised/long distance breath-holding.  Story here.

Quote of the Week

 

Setting a goal is not the main thing.
It is deciding how you will go about
achieving it and staying with that plan.



Thomas Wade "Tom" Landry

Talent is Overrated

Talent is overrated?  That's what Geoff Colvin says. Read more here.

The idea of "deliberate practice" seems to mirror what we're supposed to be doing with our swimmers.

Can you see how Colvin's eight (8) characteristics of deliberate practice tie in with the way outstanding swimming programs teach and train their athletes?

An Understanding of Deliberate Practice
A summarization of Colvin’s eight characteristics of deliberate practice follow below. Readers will find a more in-depth explanation as well as a number of examples in Colvin’s original article.

“Deliberate practice is designed specifically to improve performance with the key word being ‘designed.’ The essence of deliberate practice is continually stretching an individual just beyond his or her current abilities. By contrast, deliberate practice requires that one identify certain sharply defined elements of performance that need to be improved, and then work intently on them. The great performers isolate remarkably specific aspects of what they do and focus on just those things until they’re improved; then it’s on to the next aspect.”

“Deliberate practice can be repeated. High repetition is the most important difference between deliberate practice of a task and performing the task for real, when it counts. One is the choice of a properly demanding activity just beyond our current abilities. The other is the amount of repetition.”

“Feedback on results is continuously available.” Though this is obvious, it is “not nearly as simple as it might seem, especially when results require interpretation. In many important situations, a teacher, coach, or mentor is vital for providing crucial feedback.”

“It’s highly demanding mentally. Deliberate practice is above all an effort of focus and concentration. That is what makes it ‘deliberate.’ Continually seeking exactly those elements of performance that are unsatisfactory and then trying one’s hardest to make them better places enormous strains on anyone’s mental abilities. The work is so great that it seems no one can sustain it for very long.”

“It’s hard. This follows inescapably from the other characteristics of deliberate practice, which could be described as a recipe for not having fun. Doing things we know how to do well is enjoyable, and that’s exactly the opposite of what deliberate practice demands. Instead of doing what we’re good at, we insistently seek out what we’re not good at.”

There is a definitive ‘before the work’ component. “Self-regulation begins with setting goals – not big, life-directing goals, but more immediate goals for what you’re going to be doing today. In the research, the poorest performers don’t set goals at all; they just slog through their work. Mediocre performers set goals that are general and are often focused on simply achieving a good outcome. The best performers set goals that are not about the outcome but rather about the process of reaching the outcome.”

There is a ‘during the work’ phase. “The most important self-regulatory skill that top performers in every field use during their work is self-observation. Even in purely mental work, the best performers observe themselves closely. They are able to monitor what is happening in their own minds and ask how it’s going. Researchers call this metacognition – knowledge about your own knowledge, thinking about your own thinking. Top performers do this much more systematically than others do; it’s an established part of their routine.”

There is an ‘after the work’ component as well. “Practice activities are worthless without useful feedback about the results. These must be self-evaluations” and “the best performers judge themselves against a standard that’s relevant for what they’re trying to achieve. Sometimes they compare their performance with their own personal best; sometimes they compare it with the performance of competitors they’re facing or expect to face; sometimes they compare it with the best known performance by anyone in the field.”

First Semi-Rest Meet

We'll back off just a bit on June 26 - 28 so y'all will feel pretty good for weekend meets on the 29th & 30th.  That means a little over two more week of hard work before a little break.

Quote of the Week

If everything seems under control,

you're just not going fast enough.

Mario Andretti

Santa Clara Videos

A few slow motion videos from the Santa Clara Grand Prix are here.  Hoping they'll upload more soon.

Quote of the Week

The pessimist complains about the wind;

the optimist expects it to change;

the realist adjusts the sails.

William Arthur Ward

Quote of the Week

A winner is someone who recognizes his
God-given talents, works his tail off to
develop them into skills, and uses
these skills to accomplish his goals.



Larry Joe Bird

Quote of the Week

 

The first thing is to love your sport. Never do
it to please someone else. It has to be yours.



Peggy Gail Fleming

Another FIP

Free w/shoes

CG - 1:25

Quote of the Week

 

Even when we weren't running
good, we were having fun.



Anthony Wayne "Tony" Stewart

More FIP's

200 Free

CG - 2:20
MW - 2:25*
KW - 2:35
KV - 3:00**
AS - 3:10

*missed, try 2:30 next time
**made easily, try 2:50 next time

Quote of the Week

I attribute my success to this -

I never gave or took any excuse.

Florence Nightingale

Mesa Grand Prix Vids

Women's 200 breast A Final

Watch how much better Aggie Larson turns at the 150 than Leverenz.  Also, watch her build the tempo on the last 50.

Men's 200 breast A Final

Johnson picks up his turnover on lap 4 and blows past both Alexandrov and Burckle.

Women's 100 back A Final

Franklin not as good underwater as others, but had excellent 2nd 50 for win.

Men's 100 back A Final

Grevers had a nice back half.  Also, check out underwater shot to see how deep these guys dig/pull.

Women's 400 free A Final

London 800 free gold medalist Ledecky destroys the field.

Men's 400 free A Final

McLean holds off ex-Longhorn Klueh.  Both had excellent final 50's.

FIP's

Remember for next time:

Free

CG - 1:13
MW - 1:15
KV - 1:30
AS - 1:35

Primary

CG - 1:22
KV - 1:35
MW - 1:35
AS - 1:48

Quote of the Week

You can't get much done in life if you only

work on the days when you feel good.

Jerry Alan West

Quote of the Week

I hated every minute of training, but I

said, "Don't quit. Suffer now and live

the rest of your life as a champion."

Cassius Marcellus Clay, Jr., a.k.a. Muhammad Ali

HS Individual Events, Round 3

Friday afternoon's results are below.  Scores were calculated using your times and the USA Swimming Power Points chart (here).  Chart takes into account age & gender.

200 FREE - CG (332), KW (259), MW (240), KV (21), AS (1)
200 I.M. - CG (360), KW (313), MW (243), KV (7), AS (1)
50 FREE - KW (492), CG (383), MW (341), KV (115), AS (55)
100 FLY - CG (290), KW (279), MW (107), AS (1), KV (1)
100 FREE - KW (365), CG (312), MW (247), KV (25), AS (1)
500 FREE - CG (234), KW (181), MW (155), KV (1), AS (1)
100 BACK - CG (283), KW (270), MW (117), KV (14), AS (1)
100 BREAST - KW (393), MW (298), CG (258), KV (1), AS (1)

TOTALS - CG (2452), KW (2552), MW (1748), KV (185), AS (62)

Check your previous scores here and here.

2008 Ryan Lochte Backstroke

Quote of the Week

 

Enjoying success requires the ability to adapt.

Only by being open to change will you have a

true opportunity to get the most from your talent.



Lynn Nolan Ryan, Jr.

200 Freestyle

They missed much of the Louisville kid's swim in lane 1, but still plenty to learn from this one.  Even after some nice underwater work, it's hard to catch any of these guys breathing on the first stroke off a wall.


Now watch the gals.  Easy to see why Georgia holds the NCAA & American records in the 800 free relay.

Breaststrokers

First up is UT's Laura Sogar (lane 1) at this year's NCAA's (Mr. Sogar w/pompom):


At the guys' NCAA meet last night, Arizona's Kevin Cordes (lane 4):

Dry-Land Addition

We'll be adding jump rope to the 20-minute routine (after dips).

We'll add front plank w/kick (20:50 on video) to the station routine.

Backstroke

Video from 2012 USA Swimming SC Nationals, women's A final of 100 back.

Please watch full screen.


Would like y'all to pause video just about 2:00 mark and look at wide variety of starting positions (head back/forward, arms straight/bent, etc.).  Other than the gal that slipped in lane 6, all had pretty good starts.

Remind me to put a pad in once in a while and have y'all try various start positions until you find one that works best for you.

Yes, they're throwing their heads back under at finish.  Yes, it's still driving many of us coaches nuts...

Watch Matt Grevers break American record a few minutes later with finish that made me smile:

Big XII

200 free was one of two swims (other was 100 free, :43.91) qualifying Bobby for this summer's US Open.  Embedded video jumpy (sorry), so link is here. You'll find many more conference meet vids there as well.

Limited Workout Schedule

We have two (2) swimmers attending a meet this weekend.  Our limited workout schedule is as follows:

Tuesday - 6:15 to 7:15 a.m.
Wednesday - 6:45 to 7:15 a.m.
Thursday - 6:45 to 7:15 a.m.
Friday - OFF

I've been asked about spring/summer plans.  I'll let y'all know something when I know something.

4A State Meet Results

Results from last weekend's state meet are here.

KW finished 9th in the 100 breast (1:06.75) and 10th in the 100 free (:54.32).

ECHS was 34th in girls' team scoring.

UIL State Meet Info

If you're traveling to Austin:

State Meet Schedule

Note:  Being too early to enter facility for late session (4A this year) has meant long waits in recent years.  Plenty of standing around, shoulder-to-shoulder.  They will not allow athletes, coaches, or spectators to enter until previous session has been cleared out.

Map, Directions, & Parking

Note:  They love to ticket illegally parked vehicles, so parking garages are your best bet.

Spectator/Ticket Info

Tentative Psych Sheet

If you're not traveling to Austin, but wish to follow the meet:

FOX Sports Southwest Coverage

4A Real Time Results

Region Results

In case y'all are looking for results:

2013 Region VII-4A Event Results

2013 Region VII-4A Team Scores*

KW advances to the state meet in two events.

As y'all know, region champions automatically advance.  If you'd like to know what this year's call-ups were:

2013 4A Relay Call-Ups

 

2013 4A Individual Call-Ups

*Looks like El Campo and Foster were pretty evenly matched!

Last Minute Notes

Rehearse your swims in your mind beforehand.  Visualization works.  See your perfect races.

There will likely be some very inexperienced swimmers in just about every heat of prelims.  Just focus on your lane and let the officials worry about the others.

Give yourself enough time to warm up, warm down, use restroom, etc.

Awards, breaks, injury/illness delays, starting/timing system malfunctions, and parading/announcing finalists may upset your opponents' schedule but not yours - you're prepared for anything.

Pay attention to the referee and starter and follow commands promptly.  Not everyone will do that, so don't be surprised if there's an occasional "stand up" or "relax ladies/gentlemen" when something out of the ordinary occurs.

If there's a delay, have a towel handy so you can stay warm.

Be aggressive while racing smart.

Whether it's a quick little relay 50, the 500 free, or anything in between - get it all out and have no regrets.

Make sure your opponents know they were racing some serious swimmers.

Oh yeah...have fun!

Region VII-4A Real Time Results/Psych Sheet

You can use the real time results link to check out seeding for this weekend's region meet:

Region VII-4A Real Time Results

Videos

Ricky's been posting his GoPro videos of the UT guys here.

District & Region Meet Info

District 27-4A

Region VII-4A

Taper/Shave Guidelines

Tapering Guidelines
 
·       Cut back on the caloric intake (you will be burning fewer calories than you were during heavy training)
·       Cut back on outside activities (we'll rest at the pool, you rest yourself while away from it)
·       Conserve energy (you'll have excess energy that you've not had for months - don't waste it)
·       Stay positive (both about your upcoming races and your teammates')
·       Visualize races (take yourself through your races from before the start to after the finish)
·       Pay more attention to the "little things"(intervals will be easier & you'll have time to "sharpen" while getting more rest)

Shaving Guidelines

·       Allow plenty of time and take breaks while shaving for your championship meet
·       Electric shavers and Nair are not used in this process
·       Have plenty of new razors/blades available before you begin
·       Start by using clippers on exposed body hair
·       Carefully shave exposed body hair
·       Be especially careful around shins, wrists, elbows, knees, forearms, and ankles
·       Change blades/razors often

Tentative Taper Starts
 
CG - January 14
KV - January 28
AS - January 29
MW - January 31
KW - February 4

This Morning

Nice job this a.m.  Legs probably still hurting from yesterday and today didn't help any.

Absolutely no need to thank me for that...just doing my job...

Next two days will be tough, too.  Eat right and get plenty of rest.

Don't forget to stay hydrated both at and away from the pool.

Friday (7,300 & 6,800) and Saturday (7,000 & 6,000) will be a challenge.

Wouldn't be worth showing up if it weren't, right?

Hang in there!!

Head Down on the Finish!

In the '08 Beijing Games, Phelps put his head down on the finish (left) and won the 100 m fly gold by 00.01 second over Čavić: