What team do you swim for?

Friday, January 10, 2014

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.

Tuesday, October 15, 2013

Top 20 NEGU 1000y IM (New Season)

TOP 20 LIST (since 2007) UPDATED!

400IM, 300IM, 200IM, 100IM Non-Stop

Girls

Some funny kiddo's on the NEGU 1000 top 20

1. 14:20 Malia Mills
2. 14:41 Jessica Epps

3. 14:49 Lacey Hall
4. 14:50 Izzy Hopkins

5. 14:53 Hannah Wilkens

6. 14:59 Charlotte Manser
7. 15:00 Ella Ristic

7. 15:00 Marybeth Johnson

9. 15:03 Raselle Chetwynd

10. 15:12 Casey Brotherton

11. 15:13 Vicky Gong

12. 15:15 Mia Ristic
13. 15:16 Emma Diaz

14. 15:23 Olivia Boisen

14. 15:23 Rachel Taylor

16. 15:37 Jami Hwang

17. 15:40 Keaton Klein

18. 15:46 Courtney Prefontaine

18. 15:46 Bobbi Thompson

20. 15:49 Mandy Barnes

Boys

1. 14:26 Matt Hales

2. 14:27 Min Zhi Chua

3. 14:34 Braden Olson

4. 14:50 Daniel Kim

5. 14:55 Alex Borjal

6. 15:01 Daniel Lew

7. 15:13 Michael Early

8. 15:13 Bryce Bernhardt
9. 15:37 Michael Snodgrass

10. 15:41 Jackson Kent
11. 15:50 Arnie Johnson
12. 15:52 Killian McShane

13. 15:59 Michael Smith

14. 16:04 Oliver Manser

14. 16:04 Brandon Kolarov

16. 16:06 Josh Dolendo

17. 16:08 Christopher McElroy
18. 16:13 Lucas Morales-Ostergaard
18. 16:13 Jack Trujillo

18. 16:13 Alex Qu

Sunday, October 13, 2013

Who smells like Chlorine?

I have been MIA for awhile...So, until I get my act together:

Check out another successful Southern California age group coach that likes to share ideas through his blog. Coach Adrian at Rattler Swim Club

Monday, March 18, 2013

Can Your Kids Handle the Pressure?

This is an amazing article explaining why some of our kids are flopping under pressure. Read Here and find out who your "Warriors" are and who your "Worriers" are. Chances are you already know.

Thursday, February 28, 2013

Three Gates

Over the past couple of months, my groups have had tremendous success in the pool and at meets. However, some issues due to impolite behavior and inappropriate "lane manners" rise to the forefront every now and then. Each child in these groups is impressively committed to swimming and has a strong belief in their coach and this team, but this does not always mean that they will get along perfectly. While doing some research on how to handle these situations I found this: The Three Gates. I used it as a discussion topic at one of our meetings and it did help some of our athletes "think twice" before speaking. When there is a complaint of a swimmer being less than a perfect teammate I try to help the child solve the problem on their own. This doesn't always completely solve the problem but it gives the swimmer a chance to work things out at the level in which the issue began, child to child. I refuse to teach my swimmers, and my own child, that you can solve every problem by tattling and getting a grown up to do it for you. I think this course of action strengthens independent thinking within the child and helps develop problem solving skills that they can take with them into their adult lives. How do you handle interpersonal lane issues that come up? Swimmers, parents, coaches, please share your thoughts.

Thursday, January 31, 2013

500 Free Pace Practice

Practice for Wed. 1/30/13

Peak Intensity Week 2

4,000 yards average per day

Mia and Ella Ristic

Goal: 500 Free pace work. High Intensity Training

Warm up

400 Free

4x100 Free

4x50 Free

(All on 10 seconds rest)

Pace Work for 500 Free

2 rounds

5x100 on 1:50

Take your 500 goal time and figure out what your 100 splits need to be. Make sure your average 100 splits are on pace to meet your goal 500 time.

Pull w/paddles and buoy

1x600 (75 Bk, 25 Fr)

Focus on rotation, hand to hip connection

Swim

1x400 (Build 75 brst, easy 25 fr)

Focus on long pull downs

Hardest Interval Possible

3 rounds

3x100IM

Focus on back to brst turns. Make the base!

Lane 1 on 1:25

Lane 2 on 1:30

Lane 3 on 1:35

Lane 4 on 1:40

EZ 100 Cool down

Dryland

Circuit - 60 seconds per station for 15 min.

Station 1: Drop jumps

Station 2: V hold

Station 3: Run

Push ups

Stretch

Thursday, January 10, 2013

Top 20 NEGU 1000y IM Test Set