Biking for Swim Training

By / December 9, 2016

Last summer, I took a fairly long bike trip that I had to spend some time training for. Since I’m not a cyclist, I had no idea how to prepare, so I scoured the bookstores looking for tips on how to train. That’s how I came across ‘The Cyclist’s Training Bible,’ by Joe Friel, a writer and coach who has been training cyclists and triathletes for years. (I gave up on running because of my plantar fasciitis injury I sustained in 2005).

While Friel has written several books for both cyclists and triathletes, ‘The Cyclist’s Training Bible,’ was the one I really studied because it lays out a training plan for attacking the cycling racing season. (Nevermind that I wasn’t racing: My goal was just not to be left in the dust by the life-long cyclists I was riding with.)

Friel is a great writer, but what I like most about him is that he’s a true scientist when it comes to training. Unlike many coaches, his methods are really exact, based on data recorded from both elite and amateur athletes.

I’ll write about it in more depth in a later post. But to give you some background, his premise is that by following a precise training plan you should be able to shape–even predict–when your body will provide the best performances during the season, right down to the week of the event.

The specifics of his plans are fairly complex, but to boil it down, your season should be viewed as a series of month-long builds that gain in intensity throughout the year. Try to schedule these blocks as approximate three-week builds followed by a single, relatively lighter training week, then get ready for your next build, which should be performed at a higher-intensity the previous one. He also recommends scheduling two or three ‘A-level’ races where you expect your absolute fastest times, and build your season’s training plan around those meets.

Why am I writing about a cycling book on a swim site? Primarily because the cycling season described by Friel is eerily like the swim season in terms of length and competitive schedule. Our season is remarkably long, and I find that one of the biggest limiting factors I have is remaining focused during the year, at least in terms of ‘purposeful’ training. (Rather than just going through the workouts.) If you think about cycling in terms of swimming, then Friel’s schedule provides a great overall plan for the getting your best results ever at State.

I’ll write about this a lot more during the season, but you really should check out Friel’s Blog where he talks about all of these issues.  Like this site, you should be sure to sign up for his emails, which are free.) If nothing else, Friel makes your look at your own workouts in ways that are both unexpected and illuminating.

7 Habits of Effective Swimmers

By / December 9, 2016

 1. Take responsibility for your swim.

Be honest with yourself about your effort and practice habits.
Look honestly at the practices and lifestyle choices that can affect your swim.
Stop blaming others or equipment for a bad day or practice. Evaluate and change
what can be changed, namely how you react to things. Positive reactions net
positive results.

2. Define your mission and your goals.

Have a plan and share it with your teammates and coaches.
Without a plan or goals you have no chance of achievement. Even if your goals
are not met as quickly as you would like or if your plans have to change, you
can still make the most of every situation and opportunity.

3. Prioritize swimming in your life.

Put first things first. We can do anything in life, we can’t do
everything! Putting first priorities first allows you time to achieve those
things that are important to you. Share your priorities with your coaches so
your goals and their expectations match.

4. Think Win-Win, individual and team

If each member of the team succeeds, then we all succeed. If you
boost your teammate up, you lift yourself to new heights at the same time.
Especially in swimming, someone doesn’t have to lose for us to win. Everyone can
achieve new time standards at the meet. Multiple people can swim southeastern
and sectional qualifying times at a meet. Two high-point awards are common.

5. Listen to coaches and teammates sincerely.

We all have a different perspective, so if we listen and see
things from the other perspective, we can then share our own. Greater
understanding of our own needs are then achieved and we are better able to help
each other.

6. Synergize – work as a team to achieve more.

Celebrate differences, Work as a team, Be open minded, Find new
and better ways. There are many examples of synergy at work if life. A band
takes individual instruments and puts it together to create something better
than each could create alone. In swimming, more best times are posted on relays
because everyone swims better with a team giving support.

7. Renew yourself regularly.

Eat well, Sleep well, Take care of yourself. Training breaks
us down, so recovery can build us back stronger. Without recovery, you will
never achieve your maximum potential.

A little about HABIT!

Habit will make or break you in swimming and in life. Habit
can be your biggest help or your worst enemy. The choice, today, tomorrow and
always will be – what habits do we keep to make us the best that we can be, and
which habits do we work to change that drag us down. If you do nothing else
today, pick a habit that is creating drag in the pool or in your life and start
to change it.

EVENT 39

By / December 8, 2016

EVENT 39

Boys U12 50 metres Breaststroke – Record: Richard Shipman 42.41 (1999)

1

Samuel Barson

12

Thomas Beeson

62.09

2

Simon Braithwaite

13

James McDermott

5

55.85

3

Matthew Boucher

59.29

14

Jamie Bird

6

56.55

4

Ciaran Doherty

59.74

15

Joshua Doo

5

Jack Gordon

16

Sam Morley

4

52.14

6

Francesco Pitrolino

58.13

17

Dale Harlow

7

Peter Keetley

59.59

18

Christian Forest Redfern

8

Nicholas Lee-lsted

57.25

19

Daniel Polkey

9

Jack Hill

56.86

20

Christopher Dobbins

3

50.37

10

Richard Jenkins

63.42

21

Christopher Taylor

2

43.43

11

Eoghan Shanley

22

Thomas Morris-Richardson

1

42.95

EVENT 40

Girls U12 50 metres Freestyle – Record: Charlotte Caunt 31.03 (1996)

1

Hannah Walton

13

Melissa Attenborough

47.36

2

Natalie Attwood

14

Sophie Roberts

49.25

3

Mairead McGrath

15

Laura Haywood

46.19

4

Hannah Brown

55.80

16

Charlotte Schofield

5

Harriett Rayfield

17

Victoria Fisher

44.36

6

Amina Sahraoui-Tahar

51.02

18

Abigail Packham

7

Alexandra Nowicki

57.34

19

Daryl Haye

5

39.57

8

Grace Bennett

56.43

20

Danielle McDermott

4

38.22

9

Sophie Bryant

21

Nadine Gardener

2

36.66

10

Laurie Petrucci

47.36

22

Laura Morris-Richardson

3

37.25

11

Alexandra Ecob

6

42.42

23

Chloe Page

1

35.34

12

Jessica Adams

EVENT 41

Boys U14 50 metres Butterfly – Record: John Chaffe 30.25 (1997)

1

Callum Helm

57.38

13

David Stevenson

49.50

2

Joshua Calvert

61.79

14

Luke Calvert

49.94

3

James Brown

64.35

15

Christopher Carson

57.94

4

Jacob Storm

16

Adam Lyons

6

44.12

5

Kieran Reynolds

60.49

17

Jonathan Polkey

4

42.88

6

Haadi Shalabi

51.60

18

Aaron Page

3

41.77

7

Kieran Hagan

29

Joseph Bowering

47.84

8

Michael Keetley

20

Alexander Lee-Isted

2

40.67

9

Thomas Quinn-Gregson

52.25

21

Thomas Philpott

10

Jack Philips Lord

62.16

22

Christopher Bestwick

5

44.10

11

Alex Hewitt

46.71

23

Harry Philpott

1

39.32

12

Nathanael Adams

EVENT 42

Girls U14 100 metres Backstroke – Record: Laura Osman 1:12.13 (2001)

1

Rebecca Horsley

5

Abigail Young

2

Charlotte Beresford

6

Esme Ireson

3

Francesca Pearson

4

1:36.41

7

Laura Attenborough

2

1:19.58

4

Siobhan Pearson

3

1:28.14

8

Emma Bird

1

1:17.18

 

EVENT 43

Boys U10 25 metres Butterfly – Final of Event 33 – Record: Matthew Todd 20.47 (1996)

1st

Tim Pickering

22.43

4th

Chris Braithwaite

25.35

2nd

Luke Howdle

22.51

5th

Chris Stark

26.17

3rd

Nishant Attwall

22.67

6th

Liam Tighe

28.45

EVENT 44

Girls U10 25 metres Backstroke – Final of Event 34 – Record: Karah Dring 20.24 (2001)

1st

Sabrina Sahraoui-Tahar

22.23

4th

Charlotte Tyrer

24.82

2nd

Shannon McDermott

22.25

5th

Emma McDermott

24.96

3rd

Sam Jones

24.33

6th

Laura Toynton

26.72

EVENT 45

Boys U16 100 metres Breaststroke – Record: Ashley Cooke 1:13.19 (1997)

1

Keaton Forrester

7

Edward Pickering

4

1:34.63

2

Alex Bishop

6

1:56.18

8

Aidan Hewitt

2

1:25.40

3

Ben Ventrella

9

Jason Billows

4

James Wells

10

Ryan Petrucci

3

1:25.72

5

Tom Cox

11

John Morris-Richardson

1

1:20.84

6

Philip Gadsby

5

1:36.30

EVENT 46

Girls U16 100 metres Freestyle – Record: Charlotte Caunt 1:01.87 (2000)

1

Fiona Hanlon

7

Katie Eustance

2

Laura Dean

8

Lizzie Read

3

1:20.16

3

Samantha Watchorn

6

1:34.29

9

Eleanor Clarke

Disq

4

Hannah Gerring

4

1:30.55

10

Lauren Wallis

2

1:17.40

5

Sarah Jane Tyrer

5

1:31.39

11

Lindsey Andrews

6

Suzie Stokes

1:38.62

12

Colette Gardner

1

1:07.90

EVENT 47

Boys 16/over 100 metres Butterfly – Record: Chris Bowker 1:05.70 (2001)

1

James Wharton

12

Tom Wilkinson

6

1:20.45

2

Robin Potts

13

Lee Stokes

1

1:07.91

3

Jonathan Gadsby

14

Daniel Bland

4

Saagah Shalabi

15

Jonathan Pembleton

5

Mark Philpott

16

Richard Haywood

3

1:12.58

6

Tim Taylor

17

Mark Dooley

4

1:13.30

7

Scott Gardner

18

William Haswell

2

1:08.97

8

Philip Ellis

29

Christopher Pembleton

9

Ian Culshaw

20

Christopher Squirrell

10

David Langford

21

Christopher Bowker

11

Stephen Clarke

5

1:17.95

EVENT 48

Girls 16/over 100 metres Backstroke – Record: Leanne Lewis 1:10.37 (1996)

1

Sarah Karley

8

Sarah Ford

2

1:22.00

2

Kate Tunnicliff

9

Carly Taylor

3

Kathy Boadle

10

Jemma Bowker

4

Amanda Wallis

11

Louise Carson

3

1:23.42

5

Claire Hill

12

Charlotte Dicken

6

Rose-Marie Cummins

13

Nicole Taylor

7

Emma Lyons

4

1:29.81

14

Charlotte Caunt

1

1:14.11

 

EVENT 49

Boys U12 50 metres Breaststroke – Final of Event 39 – Record: Richard Shipman 42.41 (1999)

1st

Tom Morris-Richardson

NR

41.34

4th

Sam Morley

54.44

2nd

Chris Taylor

42.64

5th

James McDermott

54.96

3rd

Chris Dobbins

51.14

6th

Jamie Bird

58.12

EVENT 50

Girls U12 50 metres Freestyle – Final of Event 40 – Record: Charlotte Caunt 31.03 (1996)

1st

Chloe Page

35.31

4th

Danielle McDermott

39.89

2nd

Nadine Gardner

36.49

5th

Daryl Haye

41.30

3rd

Laura Morris-Richardson

37.62

6th

Alex Ecob

43.13

EVENT 51

Boys U14 50 metres Butterfly – Final of Event 41 – Record: John Chaffe 30.25 (1997)

1st

Harry Philpott

37.70

4th

Aaron Page

40.83

2nd

Chris Bestwick

40.72

5th

Adam Lyons

42.48

3rd

Alex Lee-Isted

40.72

6th

Jonathan Polkey

Disq

EVENT 52

Girls U14 100 metres Backstroke – Final of Event 42 – Record: Laura Osman 1:12.13 (2001)

1st

EVENT 42 SWUM

4th

2nd

AS A STRAIGHT FINAL

5th

3rd

6th

EVENT 53

Boys U16 100 metres Breaststroke – Final of Event 45 – Record: Ashley Cooke 1:13.19 (1997)

1st

EVENT 45 SWUM

4th

2nd

AS A STRAIGHT FINAL

5th

3rd

6th

EVENT 54

Girls U16 100 metres Freestyle – Final of Event 46 – Record: Charlotte Caunt 1:01.87 (2000)

1st

Colette Gardner

1:06.51

4th

Sarah Tyrer

1:28.55

2nd

Lauren Wallis

1:16.45

5th

Hannah Gerring

1:32.79

3rd

Lizzie Read

1:21.89

6th

Sam Watchorn

1:35.97

EVENT 55

Boys 16/over 100 metres Butterfly – Final of Event 47 – Record: Chris Bowker 1:05.70 (2001)

1st

EVENT 47 SWUM

4th

2nd

AS A STRAIGHT FINAL

5th

3rd

6th

EVENT 56

Girls 16/over 100 metres Backstroke – Final of Event 48 – Record: Leanne Lewis 1:10.37 (1996)

1st

EVENT 48 SWUM

4th

2nd

AS A STRAIGHT FINAL

5th

3rd

6th

NR = NEW CLUB RECORD

10 Minutes to a Healthy Shoulder

By / December 8, 2016

Do each exercise once or twice per day, one arm at a time.

Do 50 reps with a 3 – 5 lb dumbbell.

If you can’t complete 50 reps, reduce the weight, not the reps!

A soup can is better than no weight.

IMPORTANT! Lower the weight slowly in all exercises.

  • Biceps Curls: Do them standing and to full extension.
  • Reverse Biceps Curls: Same as above, but turn hand in the opposite direction (palm out).
  • Front Lift: Arm straight down, palm forward – raise to front until arm is parallel to the floor, then lower slowly.
  • Reverse Front Lift: Same as above, but start with palm facing back and thumb turned down.
  • Out to Side: Same as above but start with palm facing in and lift out to the side.
  • Abduction: Bend forward at waist, arm hanging straight down with palm facing in. Raise arm across body until the inside of the forearm crosses your chest. Lower arm slowly to the starting point.
  • Adduction: Same as above, but raise arm out to the side, parallel to the floor, then lower slowly.
  • Side Lift: Lying on your side, top arm against your body (elbow lying on your rib cage) in the handshake position, rotate arm so the weight points to the ceiling. Then lower slowly.
  • Wing Lift: Still lying on your side, hold your top elbow against your ribs, bent to 90 degrees. Slowly raise the weight until it points to the ceiling, then lower it slowly.
  • Reverse Wing Lift: Lie on your back, holding your arm palm up with the elbow bent to 90 degrees, and your upper arm close to your side. Slowly raise the weight to the ceiling and then lower it slowly.

Parents Survival Guide

By / December 7, 2016

(for a first meet)

100529-N-8689C-032 CARY, N.C. (May 29, 2010) Swimmers compete while parents and coaches cheer during the 8th annual National Black Heritage Championship Swim Meet at Triangle Aquatic Center in Cary, N.C. U.S. Navy SEALs attended the event to speak with swimmers and coaches about opportunities available within the Navy special warfare community. (U.S. Navy photo by Mass Communication Specialist 2nd Class Joseph M. Clark/Released)

It is time to take your child to his/her first swim meet!  The purpose of this quick, light-hearted guide is to give parents an idea of what to expect at a swim meet.

A.  What to bring:

Required:  Swimmer with all equipment (extra goggles/towel are a plus)

Optional:  Chairs or blankets to sit on between events

Light nutritious snacks and drinks

Books/crayons/etc. to keep busy between events

Pen and highlighter

B.  When to go:

A day or two before the meet, definitive warm-up times will be announced.  Some meets have more than one warm-up session, so you want to be sure you get there for the right one.  At large meets, it is a good idea to get there a little early so you can find a good place to set up your stuff.

C.  At the meet (during warm-ups/before start):

1.  Get yourself a heat sheet.  (Just about anyone at the meet can point out the table where they are on sale.  Price is usually $3 to $7).  The heat sheet is a print-out of the order of events and the order of go for the swimmers.  Check to see that your swimmer is listed for all the events she/he entered.

2.  Write on your swimmer (optional but VERY helpful, especially with multiple swimmers).  Many parents will write their swimmer’s events on their arms or leg in some variation of the following format:

E-H-L ______

E  stands for EVENT number

H  stands for HEAT number

L  stands for LANE number

_______ the space lists distance and stroke

Not only does this make it easy for the swimmer to look up their next event, but now just about any volunteer/parent at the meet will be able to help a lost swimmer figure out when they are supposed to swim next.  However, it is still important to follow the meet as it progresses to avoid missing an event.

D.  Swimmers take your mark………..

1.  The coaches like to talk to the swimmers before and after their swim.. Give your swimmer time to stop by and still make it to the staring blocks.  The more swimmers at the meet the sooner she/he should stop the the coaches’ table.

2.  Get to the “blocks”:

Bullpen:  Most meets have a “bullpen” for the 8 & under swimmers.  This group of brave volunteers lines up the kids and gets them to the right lanes for their event.  They usually start getting the kids organized 2 events before the one they are swimming in.  Either listen for announcements calling swimmers to the bullpen or watch for activity there.

Other swimmers:  Older children/those not in bullpen should be at the start end of the pool and getting by their lane during the event preceding theirs.  If there aren’t many heats in the preceding event they may want to get there even sooner.  It is the swimmer’s responsibility to be be in place for his/her event.  There are usually plenty of volunteers to help or answer questions about where to go or how soon they should be heading to the blocks.

3.  Relays:  Most meets have relays at the end of the session.  The coaches decide who will be on relay teams, so parents don’t need to sign up their swimmers for relays.  However, please check with the coach before you leave with your swimmer after his/her events to make sure they aren’t needed for a relay.  If we don’t have enough swimmers. then the relay has to scratch.  When you enter a meet and know that you won’t be able to stay until the end of a session please tell the coach and note that on your meet entries, so your swimmer won’t be counted towards a relay team.

4.  Disqualifications:  fondly referred to as ‘DQ’s” (not Dairy Queen):  Not a big deal.  There are two types of swimmers.  Those that have been DQ’d and those that will eventually get a DQ.  Officials watch the swimmers to ensure that the strokes are performed legally.  This is to prevent any unfair advantages and to let the coaches and swimmers know what areas need improvement.  (It’s much easier to correct mistakes BEFORE they become habit).  Most of the young swimmers are happy just to make it to the end of the pool and don’t know/care about DQ’s.  Other swimmers can rest assured that they are in good company should they get one.  Even Olympic swimmers get DQ’d.  (Ed Moses got one at a U.S. meet).  NOTE:  Questions should not be directed to the officials.

5.  Results:  The results of each event will be posted as soon as possible and include the swimmer’s official time.  The coaches pick up all awards from the meet and have them placed in the swimmer’s folder at the pool.

E.  Most important:

Enjoy the meet!!!!!!!!!!!  Swim meets are lots of fun!  If you have any questions about what’s going ask any seasoned swim Mom or Dad.  We were all in your shoes once too!

Some etiquette/terms to know:

Starts:  No flash photography during starts.  There is a strobe that flashes to start the swimmers and a camera flash can be confusing to swimmers and cause a false start.  Also, spectators should keep quiet after the “swimmers take your mark” command is given.

Whistle starts:  Used for starts at most meets.  Referee will blow a whistle 4 times (quick and short) signaling the swimmers to get ready.  One long whistle is the signal for the swimmers to step up on the block (or step in the water for backstroke starts).

Overhead starts:  Used at some meets to keep swim meet moving along quickly.  After swimmers finish their swim, they remain in the water close to the wall while the next heat starts.  (The next heat to swim will usually be on the blocks waiting for the last swimmer in the heat in the water in the water to finish).  As soon as the next heat starts and is in the water, the waiting swimmers climb quickly out of the water.  NOTE:  Overhead starts are not used for backstroke.

Swim Lessons

By / December 6, 2016

SWIM LESSONS & PRIVATE COACHING

Winter: Private Coaching Only Available

Location: Woodlands Pool

Semi-Private Lessons must be with swimmers that are at comparable levels that have the same general goals for that session.

Sessions are schedule on a first come – first serve basis. You may request a specific Coach, but all arrangements are done through the team, through the coach coordinator.

Contact the Team

Summer: Group Lessons at all ages and levels are available.

Location: Parkwood Pool

Lesson are available at 8:30 am, 9:30 am, 10:30 am and 5:00 pm

Cost $70 per session ($5 discount for multiple family members)

Contact Recreation Services 897-3664

1050 Bay Drive to register

Summer Calendar

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
May 29

1st Session

Begins

30

*

31

*

June 1

*

4

*

5

*

6

*

7

Session 1

Ends

8

Weather Day

Session 1

11

2nd Session

Begins

12

**

13

**

14

**

15

Weather Day

Session 2

18

**

19

**

20

**

21

Session 2

Ends

22

Weather Day

Session 2

25

3rd Session

Begins

26

***

27

***

28

***

29

Weather Day

Session 3

July 2

***

3

***

4

No Classes

Happy 4th

5

***

6

Session 3

Ends

9

4th Session

Begins

10

****

11

****

12

****

13

Weather Day

Session 4

16

****

17

****

18

****

19

Session 4

Ends

20

Weather Day

Session 4

Private Lessons and Coaching are also available during the summer.

Contact the Team to schedule

Private 1 hour Lesson with Film – $60

Private 1 hour Lesson – $40

Semi- Private 1 hour Lesson with Film – $40 each

Semi – Private 1 hour Lesson – $30 each

Private 1/2 hour Lesson – $25

Semi – Private 1/2 hour Lesson – $20 each

Competition As A Team

By / December 6, 2016



How swimmers compete as a Team



(and why everyone is needed)

A swim team is different from other sports teams in that athletes participate individually as well as for the team. The team isn’t always visible as a team because you do not get to see the whole team participating at a meet. There are morning and afternoon sessions with different age groups participating in each session.

     Relays are probably the most visible time you see the team as a team. As in all sports, athletes practice to get ready for their games or in swimming their meets, therefore teams need all or as many of their athletes participating in order to make a good team showing. In other sports, trophies are given out at the end of the season to the winning teams, in swimming trophies are given out to the top three teams at each meet. 


    Team points are made by swimmers and relays placing in the top 6th or 8th place depending on size of pool, 6 lanes or 8 lanes. Points earned for these places are ,in a 6 lane pool, from 1st to 6th: 7,5,4,3, 2,1 and relays points double 14,10,8,6,4,2. In a 8 lane pool scoring is from 1st to 8th : 9,7,6,5,4,3,2,1 and relays 18,14,12,10,8,6,4,2. As you can see relays are very important in acquiring team points.


    Performances at meets gives the coach a yard stick as to what needs to be worked on by the team and individual swimmers during workouts. It also allows the swimmers a measurement of where their fitness level is in relationship to the time of the season and their dedication to practice.


    Team performances allow the Team to remember that Together Each Achieves More is not only true but fun!

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