The Magic Wand

This is a great tool to use for rotational problems in backstroke and freestyle. A 4 foot piece of PVC pipe or a broomstick is all you need to help your swimmers feel the hand-shoulder-hip connection. Follow the link and check it out Here.

Shadow Feedback for High Elbow Catch

Video: Shadow feedback
During a short private lesson I felt that my student needed to get out of the water and see what is happening, or should be happening with his elbow.  We got out of the water and used our shadows to feel and see what a high elbow is.  We followed up immediately with some single arm catch up and then regular free to see if it was sticking.  He had to work for it but there was a clear improvement in his overall feel for the movement.

Golden Goggles: Breakout Performer of the Year

Vote for Katie!!  USA Swimmings Breakout Performer of the Year.

Redeployment Parent Meeting Notes

Redeployment notes:  Mission Viejo Nadadores 

10 & Under Division

Coach Bryan Dedaux (Division Director)

There are two "Redeployment" times per year

~ Once in Sept. and once in Feb.

AGE-UPS

~ Depends on the birthdate of the athlete - If the child turns 11 before the next Champs meet (J.O.s or Super J.O.s) then they will be moved to the 11-12 Division.  If they are still 9 or 10 at that meet then they stay in the 10 & Under division as they will be competing as a 10 and Under if qualified.

~ Each 10 Blue swimmer ageing up will move to the 11-12 Silver Group.

~ Each 10 Gold swimmer ageing up will move to the 11-12 Blue Group.  

A small step up is better than a giant leap.  Yardage increases.  Technical curriculum continues.  Physiology plays a bigger part in practice planning.

Intra-Divisional Moves

~Based on just 4 criteria:

           

-Practice performance (Effort):  Is the child swimming with a purpose?  Is the effort to make challenging bases there?  When the bases are not challenging, are they still working hard or are they just going through the motions?  Are they understanding the different layers within each set and staying engaged in the workout.  Are they disciplined in regards to breath control in and out of walls and breathing patterns for each stroke?  Do they understand descending and apply the theory when asked?  Do they "work their turns" or just go from one lap to the other without considering the effort and technique that they have learned about turns and breakouts.  Effort in Dryland plays an important part in this as well.  

           

-Maturity:  Reading the clock.  Understanding when to leave.  Paying attention when the coach talks.  Active listening.  Following simple but important "Coach Bryan" rules.  Ability to hear a direction, then apply it within a set or exercise.  Remembering what the primary drills are and how to do them correctly.  Responding when the coach tells you something.  Taking criticism with the proper response.  Controlling emotions.  Taking dryland seriously.

           

-Technique:  Fly.  Back.  Brst.  Free.  IM turns.  Flip turns.  Open turns.  Dives.  Breakouts.  Finishes.  Dryland exercises.  All technique is evaluated.

           

-Attendance:  Swim meets:  Each day of the meet and the maximum number of events is expected in these groups.  4 practices a week is the expectation for workout attendance.  Has your child been coming at least 4 times per week?  Are other sports in the mix?  We like athletic kids!  We can work with you.  Family vacations are fine...As long as they don't fall on a very important Champs meet weekend that your child has been working for.

Season Finale Mesocycle for "Super J.O." Swimmers

Four week preparation plan:  SCS Champs (Super J.O.s)

WEEK ONE
Jan. 22-25 (4 days)
Peak recovery week  (2500yds/day)
Competition:  RW Champs – not attending
Balance and breathing drills.  Starts, turns finishes, UW dolphin kicks
Gear:  Paddles, buoy, snorkel, kickboards

WEEK TWO
Jan. 27-Feb. 1 (6 days)
Peak intensity week 1 (3500yds/day)
High volume, high intensity
Daily gear:  Paddles, buoy, fins, kickboards

WEEK THREE
Feb. 3-8 (6 days)
Peak intensity week 2 (4000yds/day)
Competition:  Blue JO Max meet – some attending
High volume, high intensity
Daily gear:  Paddles, buoy, fins, kickboards

WEEK FOUR
Feb. 10-14 (5 days)
Peak performance week (2500yds/day)
Competition:  SCS Champs (Super JOs) – All qualified
Speed work, racing skills
Daily gear:  fins, kickboards

Team Goals: Learn from mistakes made at J.O.s - Improve speed through technical enhancement - Increased volume and intensity - Stepping up individual effort for practice performance - Fine-tune racing details to optimize performance levels - Continue to build confidence with invincible attitudes and mental & physical preparation.

12 Tips On How To Survive Coach Bryan's Workout

1.  Be on time.  If you are late, hurry up, explain yourself, then quickly get in the water.  When you are punctual, you are telling the coach that you respect his time and the time it took to prepare the workout.

2.  Be prepared.  "How long have you been in this group?  And you still don't have your paddles".  Having everything ready to go before you get in the car to come to the pool shows you are responsible for your things and you take
pride in being ready for anything.

3.  Be honest.  Sometimes you make a mistake…and believe it or not, kids - Parents and coaches talk.  We talk about you.  And we listen to each other.  The truth always comes out.  It's always better if it comes from you first.

4.  Respond to your coach.  NOTHING makes me more insanely frustrated than when I ask a swimmer to do something, like keep your head still, and they just stare at me…Then they keep going.  Did you hear me?  Were you just thinking about it for a while?  Am I invisible?  Did you just take a long vacation to LaLa Land?  What just happened?   Nod your head.  Say, "OK coach" or "I didn't hear you coach".  Give me a thumbs up.  Even a smile would work.  Just respond so I know you heard me, then move on.

5.  Keep moving.  Swim between the walls, always.  If you stop and I see you stop you better have a wonderful reason for getting in your teammates way and blocking traffic.  And for all of you who think coaches can't see 25 yards.  We can see you - Hanging low on the wall - Getting a little break at the other side of the pool - Trying to catch your coach sleeping.  Keep MOVING!

6.  Give 100% effort 100% of the time.  Effort comes in different forms.  Sometimes it is just plain old HARD WORK.  The kind that makes your tummy hurt and your eyeballs hit the insides of your goggles.  Sometimes it is FOCUS.  Paying close attention to the details and doing your drills properly.  Best efforts are often seen by the coach as good discipline and a willingness to jump out of their comfort zone when necessary.  A kid who knows when to push and knows when to hold back based on the guidelines of each set will get the most out of every practice and lead the way for others.

7.  Listen when you are on the wall.  When your coach talks, you listen.  Listen with your EYEBALLS.  When you make eye contact with your coach you are quietly telling him that you are engaged in what is being said.  If your buddy is talking to you when the coach is talking and you are looking directly at the coach, you won't get in trouble for being a part of a secondary conversation.

8.  Know when to leave.  This one is slowly killing me.  If I say leave on the top, don't wait for the guy in the other lane to leave on the top.  Did you need confirmation that the top actually meant the 00.  You already knew that, didn't you.   Show some assertiveness and be brave.  Leave when YOU think you should.  Chances are if you are paying attention you are going to get it right.
If the person in front of you doesn't leave at the correct send off time, does that mean you get to wait 5 seconds after he leaves?  NO!  He left late...Leave when YOU are supposed to leave.

9.  Don't ask a question that answers itself.
Coach:   Ok, guys!  We are doing 8x25 free on a minute.  Descend 1-4 two times.  4 dolphin kicks off each wall.  Does anyone have any questions?
Swimmer raises his hand:  Ummm….So, are we doing 8x25 free on a minute, descending 1-4 twice with 4 dolphin kicks off each wall?
Coach:  Dude!  You just answered your own question.
Swimmer smiling:  Oh.  Huh?

10.  Own your mistakes.  If you do something wrong, major or minor, own up to it and accept the consequences.  Every mistake you make in life helps you grow…unless you refuse to acknowledge that you made a mistake in the first place.

11.  Come with a smile.  Attitude is everything!  I love a happy camper.  Even if they are a little too happy.  A good attitude is the greatest gift you can give your coach.

12.  Say, thank you when the workout is over.  What a way to finish off a hard workout…When a swimmer says thank you.  Just makes my day.

Some Fun New Sets for 10 & Unders

1.  This one was a fun stroke count set that my Blue group did the other day.
Freestyle
3x25 (20 strokes per lap) on 40
3x50 (40 strokes per 50) on 1:20
3x75 (60 strokes per 75) on 2:00
-If they reach the max. number of strokes at the end of a repeat they must streamline kick to the wall.

2.  My Gold kids did this and really enjoyed it as it was a little different from our normal style sets.
6x through
1x75 Fly, Bk, Br x25
3x25 Free on 30 (descend 1-3)
{75's:  Round 1 on 1:30, 2 on 1:25, 3 on 1:20 - Then repeat bases for a second cycle} (focus on walls, make the base)

3.  Another Gold set that turned out way harder than I thought it was going to be.  A couple kids were on the verge of tears but kept at it.  I had to tell them to breathe when they need to despite what the set called for.
Freestyle w/fins
6x through
3x25
First 25: No breather on 30
Second 25: One breath on 25
Third 25: Two breaths on 20

4.  This was a fun kick set that we did.  It was easy but the kids liked it because it was a challenge and had a game type feel.
Kick - Choice
10x50 on 1:20
First 50: Straight, no rest at the 25
Second 50: One second rest at the 25
Third 50: Two seconds rest at the 25
4th-10th 50's: Add an extra second rest at the 25's
If you couldn't make it back before your send off, you were out.