Updates

Final short course attendance standings:

MB - 86
OS - 75
MM - 72
LF - 38


This morning's Advocate should have swim results from Champs III.  Mike says their policy is to post only top sixteen finishes.  Hoping our local papers will go with everything I sent.

Rather than try to line up a group meeting for potential additions for our program, I'll work with those families at their convenience.  Please have anyone interested send me an email.

I do not plan to attend the Aggieland April LC Invite (April 3-5), but Gilbert mentioned that it would be a very good meet for our kids.  If you'll be attending, please let me know so I can help get entries in on time.

Here's a tentative schedule for the remainder of March.  I'd like to get our kids back into the swing of two-hour practices.  Taking some time off is important, but maintaining feel for the water and our fitness gains are also important.  I'll email workouts when I won't be on deck.  Kids will then be under supervision of lifeguard(s).

Wednesday, 4^th – 5-7

Thursday, 5^th – 5-7

Friday, 6^th – 5-7

Monday, 9^th – 5-7

Tuesday, 10^th – 5-7

Wednesday, 11^th – 5-7

Thursday, 12^th – 5-7

Friday, 13^th – 5-7

Monday, 16^th – 5-7

Tuesday, 17^th – 5-7

Wednesday, 18^th – 5-7

Thursday, 19^th – 5-7

Friday, 20^th – 5-7

Monday, 23^rd – 5-7

Tuesday, 24^th – 5-7

Wednesday, 25^th – 5-7

Thursday, 26^th – 5-7

Friday, 27^th – 5-7

Saturday, 28^th – 8-10

Monday, 30^th – 5-7

Tuesday, 31^st – 5-7

Wednesday, 1^st – 5-7

Thursday, 2^nd – 5-7

Friday, 3^rd – 5-7

Saturday, 4^th – 8-10

Note:  Check ShAC schedule for opportunities when in Houston

Al Moya

We are overwhelmed with grief at the loss of Al.  We will all keep Lisa & Megan in our prayers and offer all our support.

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.