Whether you have a legitimate shot to make this team or not, we are going to create the type of atmosphere in our T2 Senior Performance group where medaling at this meet is possible। Each of us is going to take pride in the fact that our positive attitude is aiding the top end of our group meet our team and personal goals; and further, we will understand that behaving in a way that is worthy of a "National Team Training Environment" is where we are going -- and it's what is expected of T2 Senior Performance Swimmers।
September 17th Friday
Skill work today, followed by some pulling. Many of the following pull sets were our best of the season!
We had a few people go 5x400 Pull (5,455,450,445,440) descend 1-5
Haley went 422,419,415,413,406; Maddie went 427,427,426,428,421
Most of the group went 8x200: 4 on 235, 4 on 225; others on 245, 235
Ridge was holding 203s, then 159,156,152.7 on the end
Erika was holding 203s, then 159,157.5, 156.1, 154.2
Max was hold 201-159 the whole way with the exception of 1 or 2 203s
Marchello was doing his usual 205-201 performance
Andrew was around 203-201s, then went 155.5 on the end
Catie held a few more sub 210 200s, making it about a dozen pull or swim in the last 10 days.
Rachel held tough with a few sub 210s, including a 205 on the end
The list goes on, lots of women in the 207-209 range, which is good for now….but we need to think sub 2Min for women and sub 150 for men.
There is no reason we can’t have a troop of guys doing this sort of set like this for the last 4:
156, 154, 152, 149; and later in the season going 153,151,149,147.
And there’s no reason we can’t have a bunch of women going 205,203,201,158; then later in the season 159, 157,156, 154 like Erika did today. And of course Erika will keep moving those times down too. Once women are just rolling through 152s-148s in practice they get to the point where they are eliminating all kinds of women throughout the US and the world!
We need to have these types of times – swimming or pulling – to get into that range of racing 149-151 200s, and 447-455 for women, and 141-145, and 433-439 for men. These times are our next step!!
Saturday’s Practice (9/18/10)
Today we had our distance group go an 8100 yard workout in about 2 hours – our best yardage/time practice of the season. BT, Haley, and Maddie did the work – nice job guys. We’re getting to the point with our distance group where it’s no messing around. It’s kind of like getting dropped off in a boat 4 miles from shore, with a hurricane coming in. You gotta go, and you gotta go long – and you gotta go fast. Anybody else want to do this work? Don’t worry, I’ll be inviting guest stars into the group. Many of you can not only handle it, but thrive in it -- you just don't know it.
The best athletes ALWAYS ask for more at some point during the season।
The distance set:
3x400 Free (445) *descend
8x50 mix (50) + (20)
3x300 Free (330) *descend
8x50 mix (50) + (20)
3x200 Free (220) *descend
8x50 mix (50) + (20)
3x100 Free (110) *descend
8x50 mix (50) + (20)
I asked BT, on his second day back from illness, not to crush the set।
He went 406,405,401; 303,302,301; 155,156,157; 54.2, 56.1, 55.7
Haley went 423,418,414; 315,312,310; 206,206,204; 100.9,101.3,59.8
Maddie went 429,431,434; 321,323,323; 208,210,211; 102.0,102.9,102.4
Our Mid-Distance Active Rest Set was very good as well. Lots of great swimming. Here’s the set and some of the top times:
4x:
100 Free (110) + 50 ez (1)
4x:
75 Free (55) + 50 ez (105)
6x:
50 Free (40) + 50 ez (110)
Erika (free) 56.3,56.9,55.4,54.5; 42,40.5,39.6,39.0,26m,25.h,24.5,24.3,24.4,24.5
Max (free) 56-58s on the 100s, 41s on the 75s, 25s on the 50s
Ridge (fly) 27-26s on the 50s
Rachel (free) 59-100s on the 100s, 43s on the 75s, 25-26 on the 50s
Avery (free) 58,57,57,56; 42, 41, 40.9 last 3 75s; 26.+, 26.5 last 2 50s
Andrew (back) 104-102 on the final 100s, 47-45 on the 75s; 30-28 on the 50s
Sara (fly) did some 30s, then a 29 on the end with her fly
Katie K (free) all over 28.5-28.0 50s after quality 100s (down to 103) and 75 (got to 45 or 46)
Titus (free) had one of her top sets of the year, with a nice set all around, finishing with 28s and a 27.
Some of these results were lost in translation, but I’m pretty sure I’ve got em right or close। Let me know if you went faster than I’ve got you – I want to know and would rather be wrong and know the facts than ignorant to the reality of what happened this morning। As always, YOU should be the first person to know your splits and/or times। I had 23 of you this morning, and that’s quite a bit
Additionally, if you’d like to nominate a teammate for “notice” on this blog, let me know 1)who it is you’d like to nominate, and 2)why. I more than likely will agree, and give props where props are due. There is nothing better as a coach then to have teammates supporting each other, and showing that support in any way.
And on that note, it was great to see such a big group at practice this morning। Our practice attendance this week was probably our best week of the season। You have GOT to keep coming, even when you are tired – and I know some of you were fighting that “tired” this morning when you got up। It happens। When your classmates are sleeping, you are getting up and getting to work….there’s something just so cool about that when you think about it.
Don’t waste your life sleeping and being lazy on the weekends – challenge yourself by training, and getting ahead on your schoolwork! It’s the best way to live because it’s the only way to develop true self – confidence. Nothing about sleeping in and not working out helps develop the part of you that you use to get ahead, in any area of your life!
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