Short Course Week 19 Attendance

MB - 3/71
OS - 4/60
MM - 3/55
LF - 2/33

This Week

Monday through Friday this week, 5:00-6:30 p.m.

I will be out Friday, but will email workout.

Still in pre-taper mode, meaning quality work with a little more rest than usual.

Quote of the Week

Kites rise highest against the wind - not with it.

Sir Winston Leonard Spencer-Churchill

This Week, & More!

Last week's plan was filled with errors.  Hoping I can get it right this time around!

First, Week 19 Attendance:

MB - 3/71
OS - 2/58
MM - 2/54
LF - 1/32

Next, shave/taper info & schedule (click for enlargificationizing):

We'll be in pre-taper mode for another couple of weeks.  Intervals will get a little easier.  We'll need more intensity and better focus on details.

Monday

Swim 5:00-6:30

Tuesday

Swim 5:00-6:30

Wednesday

Swim 5:00-6:30

Thursday

Swim 5:00-6:30

Friday

Swim 5:00-6:30 (email workout)


Finally,  here is a link to the Garrett Weber-Gale nutrition videos posted last summer.

Quote of the Week

There are no secrets to success.  It is the result of

preparation, hard work, and learning from failure.

Colin Luther Powell

This Week

Due to JH & HS meets this week, our workout schedule is scaled back.

Monday

5:00-6:45 p.m.

Tuesday

5:00-6:45 p.m.

Wednesday

5:00-6:45 p.m.

Thursday

Off

Friday

Off

Saturday

7:30-9:30 a.m.

Short Course Weeks 17/18 Attendance

MB - 12/68
OS - 9/56
MM - 7/52
LF - 4/31

Quote of the Week

You never want to put a limit on what you can

do - or say you can only go so far. We keep

on telling them not to put a ceiling

on expectations or be satisfied.

Steven R. Lochte

Quote of the Week

Don't succumb to excuses.  Go back to the job

of making the corrections and forming the

habits that will make your goal possible.

Vincent Thomas Lombardi

This Week

There are six (6) combined (HS, JH, ShAC, & College) opportunities this week.

Make the most of them!

Monday

Dry-Land & Swim/Dive 8:00-10:00 a.m.

Dry-Land* & Swim/Dive 3:30-5:30 p.m.

Tuesday

Dry-Land & Swim/Dive 8:00-10:00 a.m.

Dry-Land* & Swim/Dive 3:30-5:30 p.m.

Wednesday
New Years Day at ShAC (watch for email from Gilbert)
Breakfast Sign-Up Info

Thursday

Dry-Land & Swim/Dive 8:00-10:00 a.m.

Dry-Land* & Swim/Dive 3:30-5:30 p.m.
Car Wash Fundraiser at Baywash (use code)

*Swim/Dive-only if you attended a.m. workout

I'll be out of town for a high school meet Friday & Saturday.  Those would be great days to take advantage of ShAC's long course workouts!

Short Course Week 16 Attendance

MB - 3/56
OS - 0/47
MM - 0/45
LF - 0/27

Quote of the Week

Be faithful in small things because

it is in them that your strength lies.

Mary Teresa Bojaxhiu, a.k.a. Mother Teresa

Back to Work

As we return to our holiday practice schedule, here are some important reminders:

• Junior High will be for one (1) hour, one time per day (choose either morning or afternoon)
• High School & Club will be for two (2) hours, usually twice per day (highly recommended)
• First thirty (30) minutes will be dry-land (shorts, shirts, shoes required, gloves optional)
• Arrived fifteen (15) minutes early (good habits are as easy to form as bad ones)
• Rest intervals will be shorter than usual, as we will be increasing volume (high mileage)
• Riders must be picked up within fifteen (15) minutes of workout end (10:15 a.m. & 5:45 p.m.)
• Get plenty of sleep and eat right so you can get the most out of your training

Friday (27th):  8:00-10:00 a.m. & 3:30-5:30 p.m.
Saturday (28th):  8:00-10:00 a.m.
Monday (30th):  8:00-10:00 a.m. & 3:30-5:30 p.m.
Tuesday (31st):  8:00-10:00 a.m. & 3:30-5:30 p.m.
Thursday (2nd):  8:00-10:00 a.m. & 3:30-5:30 p.m.
Monday (6th):  8:00-10:00 a.m. & 3:30-5:30 p.m.

 

Quote of the Week

In life, as in chess, forethought wins.

via flickr

Charles Buxton

Short Course Weeks 14/15 Attendance

MB - 5/53
OS - 4/47
MM - 4/45
LF - 2/27

Quote of the Week

Order and simplification are the first

steps toward the mastery of a subject.

Paul Thomas Mann

Tentative Practice Schedule

Monday (16th)

BCHS Swim/Dive 3:30-5:00
BCJH Swim 3:30-4:30
ShAC Swim 5:00-6:45

Tuesday (17th)

BCHS Swim/Dive 3:30-5:00

ShAC Swim 5:00-6:45

Wednesday (18th)

BCHS Swim/Dive 3:30-5:00

BCJH Swim 3:30-4:30

ShAC Swim 5:00-6:45

Thursday (19th)

BCHS Swim/Dive 3:30-5:00

ShAC Swim 5:00-6:45

Friday (20th)

Open Workout (JH*, HS, Club, & College) 3:30-5:30 p.m.

Saturday (21st)

Open Workout (JH*, HS, Club, & College) 8:00-10:00 a.m.

Friday (27th)

Open Workout (JH*, HS, Club, & College) 8:00-10:00 a.m.
Open Workout (JH*, HS, Club, & College) 3:30-5:30 p.m.

Saturday (28th)

Open Workout (JH*, HS, Club, & College) 8:00-10:00 a.m.

Monday (30th)

Open Workout (JH*, HS, Club, & College) 8:00-10:00 a.m.

Open Workout (JH*, HS, Club, & College) 3:30-5:30 p.m.

Tuesday (31st)

Open Workout (JH*, HS, Club, & College) 8:00-10:00 a.m.

Open Workout (JH*, HS, Club, & College) 3:30-5:30 p.m.

Thursday (2nd)

Open Workout (JH*, HS, Club, & College) 8:00-10:00 a.m.

Open Workout (JH*, HS, Club, & College) 3:30-5:30 p.m.

Monday (6th)

Open Workout (JH*, HS, Club, & College) 8:00-10:00 a.m.

Open Workout (JH*, HS, Club, & College) 3:30-5:30 p.m.

*JH practices optional.  First hour only.  No more than one (1) per day.

Quote of the Week

When one teaches, two learn.

Robert "Bob" Half

Next Week

Monday

Swim 5:00-6:45 (emailed workout)

Tuesday

Swim 5:00-6:45

Wednesday

Swim 5:00-6:45

Thursday

Swim 5:00-6:45

Friday

Swim 5:00-6:45

Saturday

Swim 8:00-9:45

Short Course Week 13 Attendance

MB - 4/43
MM - 2/40
OS - 4/39
LF - 2/25

This Week

Monday

5:00-6:45

Tuesday

5:00-6:45

Wednesday

5:00-6:45

Thursday

5:00-6:45

Friday-Sunday

Gulf 13 & Over Champs (University of Houston)

Quote of the Week

A good beginning makes a good end.

via Pintrest

Louis Dearborn L'Amour

Two Articles on USA Swimming

First, some nutritional info here

Many young swimmers are caught in a desire to eat healthy, eat “clean,” and adopt a plant-based diet, worthy goals to be sure. However, ensuring that enough calories are eaten throughout the day can be challenging when school, training, social activities, and family life get in the way of planning meals and snacks. Without enough calories from food, physiological functions can go awry including metabolic rate, menstrual function, bone health, immune function, protein synthesis, and psychological health.

Next, the superstars in USA Swimming were honored at the Golden Goggles Awards.  Full article here

Olympic champions and world-record holders Simone Manuel (Sugar Land, Texas/Alto Swim Club) and Caeleb Dressel (Green Cove Springs, Fla./Bolles School Sharks/Florida), who led Team USA with standout performances at last summer’s FINA World Championships, took home Athlete of the Year honors on Sunday at USA Swimming’s annual Golden Goggle Awards.

Short Course Weeks 10-12 Attendance

MB - 7/39
MM - 6/38
OS - 7/35
LF - 4/23

Thanksgiving ShAC Workout Opportunities

We had great workouts yesterday and today.  Here are options for the rest of our Thanksgiving break:

JH, HS, & ShAC Tentative Schedules

BCHS & BCJH, please keep an eye on sportsYou, as there could be changes.

ShAC, I will email Friday workout and email any schedule changes.

A lot depends on Thursday's rescheduled meet.

Brazosport and Hightower weren't able to juggle their schedules, so they will not be here.

Columbia says they are coming to the meet and can get here early.  If all goes according to plan Thursday:

3:15
set up for meet

3:45
swim/dive warm-up

4:00
diving

4:15
junior high time trial (50 free)

4:30
medley relay
200 free
200 i.m.
50 free

15 Minute Break
junior high time trial (50 choice)

Meet Resumes
100 fly
100 free
500 free
200 free relay
100 back
100 breast
400 free relay

If all goes well, we could be finished around 6:00!

Monday (18th)

7th & 8th Periods Dry-Land
BCJH Swim 3:30-4:30 p.m.
BCHS Swim/Dive 3:30-5:00 p.m.
ShAC 5:00-6:45 p.m.

Tuesday (19th)

7th & 8th Periods Dry-Land
BCHS Swim/Dive 3:30-5:00 p.m.
ShAC 5:00-6:45 p.m.

Wednesday (20th)

7th & 8th Periods Dry-Land
BCJH Swim 3:30-4:30 p.m.
BCHS Swim/Dive 3:30-5:00 p.m.
ShAC 5:00-6:45 p.m.

Thursday (21st)

Columbia vs. Bay City

Friday (22nd)

7th & 8th Periods Report to Coach Smith
No BCHS or BCJH practice
ShAC 5:00-6:45 (no coach)

Monday (25th)

Open Workout (HS, Club, & College):  Dry-land 2:30-3:15 p.m., Swim/Dive 3:15-5:00 p.m.

Tuesday (26th)

Open Workout (HS, Club, & College):  Dry-land 8:00-8:45 a.m., Swim/Dive 8:45 - 10:30 a.m.

Quote of the Week

Well done is better than well said.

Ben Franklin

Short Course Week 9 Attendance

MB - 4/32
MM - 4/32
OS - 5/28
LF - 3/19

Quote of the Week

Make sure you do all of the little

things your competitors fail to do.

Hubert Jude "Hubie" Brown

This Week

Monday

5:00-6:45 p.m.

Tuesday

5:00-6:45 p.m. (no coach)

Wednesday

5:00-6:45 p.m.

Thursday

5:00-6:45 p.m.

Friday

5:00-6:45 p.m.

Saturday

8:00-9:45 a.m.