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.

Quote of the Week

 

The big lesson in life, baby, is never

be scared of anyone or anything.

(via The Original Winger)

Francis Albert "Frank" Sinatra

Quote of the Week

 

Everyone you will ever meet

knows something you don't.

(via Hillelsteinberg)

William Sanford "Bill" Nye

Quote of the Week

 

To understand a new idea,

break an old habit.



Nathan Eugene Pinchback "Jean" Toomer

Quote of the Week

 

Destiny is no matter of chance, it is a matter of choice.

It is not a thing to be waited for, it is a thing to be achieved.



William Jennings Bryan

Quote of the Week

 

Only the guy who isn't rowing

has time to rock the boat.

Jean-Paul Sartre

Quote of the Week

There are no victories at bargain prices.

Dwight D. Eisenhower

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