Weekly Quote

I hated every minute of training, but I

said, "Don't quit. Suffer now and live

the rest of your life as a champion."

Muhammad Ali (a.k.a. Cassius Clay)

Weekly Quote

Fact is, God drops gifts in your lap all

the time. You just have to be ready

and willing to recognize them as such.

Sela Ann Ward

Aussie Synchro Divers

Improving Finishes

We had thirty (30) new season top ten swims in last night's meet. The new lists are posted in the locker rooms.

Our girls defeated Arlington 94-75. The boys won a much closer meet by a score of 85-82.

While they're getting better, we still need to work on our finishes. Here are a few reminders:

Don't breathe in the last five (5) yards of a freestyle or butterfly finish. Focus on the wall and try to finish with a full stroke.

Keep your kick going all the way into the wall on backstroke, butterfly, and freestyle. Even if you've taken your last stroke, don't stop kicking!

Finish on your side for freestyle. Extend your arm and roll onto your side to finish a few hundredths sooner.

Get your head down on butterfly and breaststroke finishes. You'll be able to fully extend your arms and finish a few hundredths quicker that way.

Here are a couple of videos that might help.

The first is of the women's 50 m freestyle from the 2009 Duel in the Pool. Some good finishes in this one. The best, I think, was at the bottom of the screen. She didn't finish in the top three, but Marieke Guehrer extended and rolled into her finish and kept that kick going.



The next video is from 2009 summer nationals. Cullen Jones and Garrett Weber-Gale tied in prelims for the second spot on the USA World Championship team. They needed a swim-off to decide who'd get to swim the even in Rome.

Look at their pre-race preparations. Big-time sprinters usually have a little routine they go through between their warm-up and the actual race. Jumping up and down, swinging arms, drying off starting block, etc. are often part of this.

Even though he had a nice lead going into the wall, Jones still had a great finish.

Weekly Quote

If what you did yesterday seems big,
you haven't done anything today.

Louis Leo "Lou" Holtz

MISD Invite

Our girls finished 18th and the boys were 10th.

New school records:

Girls' 400 free relay - Alyssa L., Lindsey S., Melyssa T., Kirsten B. - 4:02.44 (old record 4:04.62)

Boys' 400 free relay - Freddie O., Bobby B., Osnar P., Stephan C. - 3:21.53 (old record 3:23.95)

Boys' 200 free - Bobby B. - 1:43.18 (old record 1:44.99)

Complete results (prelims, finals, splits, team scores) are here.

Weekly Quote

The achievements of an organization are the

results of the combined effort of each individual.

Vincent Thomas "Vince" Lombardi

Best Times

We've got several swimmers who've been on a "plateau" lately. Time drops haven't been coming and it can be very frustrating - especially when you're used to dropping time at every meet!

Swimming workout bests (whether it's a best-ever interval, breathing pattern, or repeat time) often leads to meet bests.

If you aren't improving your practice times and/or technique, you can't expect to improve in meets.

We've hammered the point home this week about technique. It will take another week of this focus before you begin to see the results, so continue to work on it.

Also, remember to get a good warm-up in before your races. Going to the warm-up lanes and swimming an easy 200 doesn't get you ready for a peak performance, does it?

1) Go some easy yardage to loosen up.
2) Do some build-up/speed-play work to get your motor running.
3) Do some pace work if you're swimming the 500 free.
4) Stop when you're ready - don't leave your best in warm-up.
5) Dry off and stay warm while waiting for your event.
6) Take a towel to the blocks in case there's a delay.

If you take care of these six items, you'll have a big advantage over swimmers that don't do these things.

Improve Your Freestyle Turns

1) Push off wall on side
2) Streamline & kick underwater
3) Pull first with bottom arm and break out
4) Breathe on second - or later - stroke

Weekly Quote

It's a funny thing about life; if you refuse to accept

anything but the best, you very often get it.

William Somerset Maugham

Weekly Quote

When you're racing, it's life. Anything that

happens before or after is just waiting.

Terrence Steven "Steve" McQueen

Dry-Land Test #2

You should all be doing three (3) dry-land workouts weekly. We do two (2) together, so one needs to be on your own.

We could expect vertical jump to be about the same, possibly just slightly better overall than the first test. That one won't change a whole lot over the course of the season.

On the other tests, we were all over the map! We should be getting consistently better on situps, pushups, and jump rope. Some are getting better, but some aren't. Maybe we just caught some on a bad day.

From Timberview Swimming: The Basics

Improve your general fitness, flexibility, core strength, and shoulder stabilizer strength.

Test sets: Give your best efforts on swimming, kicking, and dry-land test sets.


Pushups (1 minute)

Name-# (change)

Nikki L.-54 (+18)
Mayrena H.-47 (+12)
Lindsey S.-47 (+12)
Alyssa L.-46 (+3)
Catie N.-40 (+9)
Kirsten B.-38- (+5)
Melyssa T.-38 (+15)
Sierra M.-35 (+10)

Bobby B.-54 (+1)
Osnar P.-50 (+8)
Nick F.-46 (-2)
Stephan C.-46 (-6)
Josh K.-45 (-5)
Freddie O.-42 (+15)

Jump Rope (1 minute)

Name-# (change)

Catie N.-135 (+43)
Kirsten B.-126 (+20)
Alyssa L.-125 (-15)
Melyssa T.-125 (+5)
Sierra M.-120 (+10)
Lindsey S.-100 (-35)
Mikki L.-81 (-6)
Mayrena H.-35 (-5)

Osnar P.-132 (-16)
Josh K.-120 (+29)
Bobby B.-105 (-30)
Nick F.-102 (+11)
Freddie O.-100 (-27)
Stephan C.-91 (-31)

Situps (1 minute)

Name-# (change)

Nikki L.-42 (+2)
Kirsten B.-39 (+14)
Mayrena H.-37 (+3)
Lindsey S.-32 (+2)
Alyssa L.-30 (-11)
Sierra M.-30 (+2)
Catie N.-29 (+7)
Melyssa T.-27 (+2)

Bobby B.-52 (+10)
Osnar P.-40 (-4)
Stephan C.-38 (+1)
Josh K.-38 (+3)
Freddie O.-35 (+5)
Nick F.-32 (+5)

Vertical Jump

Name-" (change)

Kirsten B.-15 (+1)
Alyssa L.-15 (+2)
Melyssa T.-15 (+2)
Sierra M.-13 (0)
Mayrena H.-12 (+1)
Nikki L.-12 (-1)
Lindsey S.-12 (+1)
Catie N.-11 (0)

Stephan C.-20 (-2)
Bobby B.-18 (-1)
Freddie O.-18 (+1)
Josh K.-17 (0)
Osnar P.-16 (-2)
Nick F.-15 (-1)

Weekly Quote

The chains of habit are too weak to be felt
until they are too strong to be broken.

Dr. Samuel Johnson

Great I.M. Video

After the intro, the race starts at around the 2:00 mark.

Watch the fastest 200 LCM I.M. ever swum here (embedding disabled).

Kick Test Set #2

#1 is here.

5 x 100 @ 3:00, 100%, from push w/flip turns

Name-ave. (change)

Catie N.-1:30.0 (-:04.4)
Kirsten B.-1:30.2 (-:04.0)
Melyssa T.-1:37.4 (-:03.8)
Mayrena H.-1:37.6 (-:00.2)
Sierra M.-1:51.0 (-:02.6)
Alyssa L.-1:52.0 (+:02.8)
Lindsey S.-1:55.2 (-:05.0)
Nikki L.-DNS

Osnar P.-1:19.4 (+:01.0)
Freddie O.-1:21.8 (-:02.8)
Stephan C.-1:27.4 (-:04.6)
Josh K.-1:30.8 (-:05.8)
Nick F.-1:41.4 (-:02.4)
Bobby B.-DNS

Weekly Quote

Better a diamond with a flaw than a pebble without.

Confucius

Second Round of Test Sets

Our first test set of the year was back in mid-September. Check it out here.

It's been seven weeks. Here are this morning's results:

5 x 100 @ 3:00, 100%, from push

Name-#1/#2/#3/#4/#5/Ave. (change)

Kirsten B.-1:04/1:03/1:03/1:04/1:04/1:03.6 (-:05.4)
Alyssa L.-1:09/1:09/1:09/1:09/1:05/1:08.2 (-:05.4)
Lindsey S.-1:09/1:10/1:10/1:11/1:10/1:10.0 (-:02.4)
Melyssa T.-1:11/1:10/1:09/1:09/1:09/1:10.0 (-:02.4)
Catie N.-1:13/1:12/1:12/1:13/1:13/1:12.6 (-:07.4)
Sierra M.-1:13/1:14/1:12/1:13/1:12/1:12.8 (-:01.2)
Mayrena H.-1:18/1:12/1:14/1:12/1:13/1:13.8 (-03.4)
Nikki L.-1:19/1:17/1:17/1:16/1:16/1:17.0 (-:07.0)

Bobby B.-:51/:52/:52/:53/:54/:52.6 (-:02.4)
Freddie O.-:56/:55/:57/:57/:57/:56.4
Osnar P.-:57/:55/:57/:59/:58/:57.2
Stephan C.-1:00/:57/:57/:59/:58/:58.2 (-:00.6)
Nick F.-1:07/1:06/1:05/1:05/1:05/1:05.6 (-:05.8)
Josh K.-DNS

Weekly Quote

I attribute my success to this -
I never gave or took any excuse.

Florence Nightingale

Another Reminder

From Timberview Swimming: The Basics

Keep a workout/meet journal (sets you liked more than others, test sets, meet times, feeling better than usual, made a tough interval, led out the lane today, etc.).

You'll get a better handle on what leads to ups and downs over the course of a season. Most swimmers don't swim best times each time they compete.

There are many variables that go into a race/meet/season/career. Learn which ones have the greatest effects on your performances (diet, rest, work, sleep, technique, attitude, etc.) and use that knowledge when it's time to prep for your big meet(s).

Learning Experiences

Swim meets, like the one in San Angelo, are great learning experiences for swimmers and coaches alike.

I came away from the meet with a lot of info that should help me do a better job this season. I hope y'all did the same.

We need to continue to get better underwater. Surface tension will slow down even the best streamliners/kickers.



We also need to stay focused. When we were thinking about swimming fast, we did. When we were thinking about other things, we didn't swim all that well.

San Angelo Pics

Here are some of the San Angelo pics. There are quite a few more. If you give Junior your e-mail address, he can send them to you.

200 Free (Osnar P. & Bobby B.)

200 I.M. (Stephan C.)

100 Free (Freddie O.)

500 Free (Bobby B.)

100 Back (Freddie O.)

400 Free Relay (Freddie O., Osnar P., Stephan C., Bobby B.)

Another Reminder

From Timberview Swimming: The Basics

Make technique a practice priority (Tuesday relay starts, 1 up/1 down breathing on fly, breathe every 3 on free, minimize resistance, maximize streamline speed/distance, improve distance per stroke, attack first and last 5 yards, emphasize kicking and breath control, etc.).

Should I have to remind y'all to touch the wall with two hands at the same time on fly/breast turns/finishes? Shouldn't that be automatic?

Let's think about technique in everything we do. Sloppy turns and finishes can quickly undo even the greatest swimming.

These days, everyone seems to want quick (and easy) fixes to all their problems. There aren't many quick fixes in our sport, but I do know of at least one.

Tighter streamlines and better kicking off walls is the easiest way to drop time TODAY!!!

Weekly Quote

The block of granite which is an obstacle in the
pathway of the weak becomes a stepping-stone
in the pathway of the strong.

Thomas Carlyle

Why two suits?

Back in March, our gear requirements for this school year was posted. View it here. It's also on the official site here.

I was in shock last year, after hearing the "I forgot my suit" excuse for the bazillionth time.

You need to have two practice suits.

Have a spare in your locker in case one gets lost, torn, worn out, etc.

Test Set

Results from this morning's breath control test set:

Girls

Kirsten B. - 1:21.6
Alyssa L. - 1:23.0
Catie N. - 1:26.6
Nikki L. - 1:30.0
Mayrena H. - 1:30.2
Lindsey S. - 1:31.6
Sierra M. - DNS
Melyssa T. - DNS

Boys

Bobby B. - 1:02.2
Stephan C. - 1:05.6
Osnar P. - 1:06.2
Freddie O. - 1:11.8
Josh K. - 1:24.8
Nick F. - 1:27.8

Weekly Quote

Only a mediocre person is always at his best.

W. Somerset Maugham

Sunday Dry-Land

We haven't been able to do as much dry-land as we should lately. If you can, please go through a dry-land routine today. You can do most of our exercises on your own.

We'll do our team dry-land work Wednesday and Friday. If you can, get in another workout a week from today. That would get us back on track.

We're going to start adding planks to our routine this week. You can get a head start by watching these videos:

Another Reminder

From Timberview Swimming: The Basics

Maintain balance: You can balance faith, family, academics, friends, and athletics.

It's obvious most of you have found a way to take care of business both in the classroom and at the natatorium.

Both the girls' and boys' teams are off to 2-0 starts.

Our varsity team GPA's from the first six-week grading period were:

Girls - 95.48

Boys - 93.43

October 16

This morning the early group earned an extra fifteen (15) minutes of sleep tomorrow. Please be ready to splash at 6:15 a.m.

Don't forget your dry-land clothes!!

Friday, the afternoon group will report to room 2122 for study hall and a character lesson. Please bring school work.

Before you ask:

You will not be released to work with another teacher unless you bring a signed note to 8th block.

Updates

Our girls defeated The Colony, 143-139. The boys won, 165-106.

Here's what I'm working on:

• 2009-10 season Top Ten list
• Website and e-mail addresses handout
• Morning swim announcement
• San Angelo trip info
• Outfitting new swimmers for Lamar Dual
• Team shirts
• Swim team videographer

Thanks for your patience.

Scoring Error?

It appears that our diver, Dayana, was left off the meet result in last night's dual with The Colony. If this is the case, the final score will change and that could mean a win for our girls.

The girls' score right now stands at 139-135, in favor of The Colony. If we add in our diving points, it looks like it will be 143-139, in favor of Timberview.

You'll know more when I know more.

Map to The Colony

Last year we found out where the pool wasn't.

The pool is not in Lewisville.

The pool is not on the high school campus.

The pool is not at the water park.

I tried using MapQuest and got pretty good results.

Link to map is here.

Another Reminder

From Timberview Swimming: The Basics

Learn the order of events.

We shouldn't have anyone miss an event at a swim meet. Veterans should help make sure rookies report for their event early, rather than late. Rookies should have a good idea of the order of events by now.

Most pools list school records in order, so when you're in doubt - look up at the record boards!

Weekly Quote

Effort only fully releases its reward
after a person refuses to quit.

Napoleon Hill

Another Reminder

From Timberview Swimming: The Basics

Leave it better than you found it (locker room, pool deck, weight room, classroom, etc.).

We've been doing a much better job in this area this year. Let's continue to improve.

We travel to Southlake Carroll HS tomorrow. When the meet concludes, we will not board the bus until our area is completely cleaned up. Pick up after yourselves both in the locker rooms and out on the pool deck!

When we arrive home, we will not get off the bus until we've picked up after ourselves. Don't leave jackets, trash, crumbs, etc. behind.

Great Start

Congrats on a great start of the season! The girls defeated Aledo, 93 - 77 and the boys won by a score of 112 - 57. We broke a couple of school records, got close to a couple of more, and had quite a few personal bests.

Thanks to the veterans who helped our new swimmers both in warm-up and during the meet.

It may take a day or two, but I'll try to post results w/splits ASAP. See y'all in the morning.

Another Reminder

From Timberview Swimming: The Basics

Exhibit outstanding sportsmanship: Win or lose, congratulate opponents and teammates on their efforts every time.

The first two meets of the season are this week. Let's be tough competitors and good sports.

Reminder

From Timberview Swimming: The Basics

Keep a workout/meet journal (sets you liked more than others, test sets, meet times, feeling better than usual, made a tough interval, led out the lane today, etc.).

By now, you should have recorded not only your test sets, but also some of the other things you've done in workout. What interval did you make 6 x 200 @ FIP on?

If you didn't make it (on the interval you attempted), what should you try next time? If you made it, what tougher interval should you try next time?

If you felt great in a workout was it because you'd gotten plenty of sleep the night before? If you weren't eating right, did you have a poor workout because of that?

Dry-Land Test Sets

Pushups (1 Minute)

Alyssa L.-43
Nikki L.-36
Mayrena H.-35
Lindsey S.-35
Kirsten B.-33
Catie N.-31
Sierra M.-25
Melyssa T.-23

Austin M.-69
Bobby B.-53
Stephan C.-52
Josh K.-50
Nick F.-48
Osnar P.-42
Freddie O.-27

Jump Rope (1 Minute)

Alyssa L.-140
Lindsey S.-135
Melyssa T.-120
Sierra M.-110
Kirsten B.-106
Catie N.-92
Nikki L.-87
Mayrena H.-40

Osnar P.-148
Bobby B.-135
Freddie O.-127
Stephan C.-122
Austin M.-107
Nick F.-91
Josh K.-91

Situps (1 Minute)

Alyssa L.-41
Nikki L.-40
Mayrena H.-34
Lindsey S.-34
Sierra M.-28
Kirsten B.-25
Melyssa T.-25
Catie N.-22

Osnar P.-44
Bobby B.-42
Austin M.-39
Stephan C.-37
Josh K.-35
Freddie O.-30
Nick F.-27

Vertical Jump

Kirsten B.-14"
Alyssa L.-13"
Nikki L.-13"
Sierra M.-13"
Melyssa T.-13"
Mayrena H.-11"
Catie N.-11"
Lindsey S.-11"

Stephan C.-22"
Bobby B.-19"
Austin M.-19"
Osnar P.-18"
Josh K.-17"
Freddie O.-17"
Nick F.-16"

What does this mean? A vertical jump test calculator is here. You can input your info to see how you rate.

Weekly Quote

Aspire, break bounds. Endeavor

to be good, and better still, best.

Robert Browning

Medley Relays

All swimmers should pay close attention to medley relays. There's so much you can learn from that one event. Starts, strokes, turns - it's all there in one race.

Here's this past summer's world record performance by Team USA in Rome. Great stuff!

That's UT standout Dave Walters anchoring the relay.

Great Question

The comment on "Academic All-America" asked:

What is Academic All America?

In a nutshell, it's a NISCA program that recognizes swimmers and divers of all ability levels who've been committed to both their sport and their studies.

A link with more info is here.

Academic All-America

The paperwork for Academic All-America will be passed out to seniors at the start of 2nd semester. If you maintain a high GPA (based on your first seven semesters), you may qualify. We had two (2) young ladies (Sydney C. & Laura G.) make the list last year.

Kicking Test Set

These were pretty darned good for the start of the season.

5 x 100 @ 3:00, 100%, from push w/flip turns

Name-#1/#2/#3/#4/#5/Ave.

Girls

Kirsten B.-1:32/1:35/1:37/1:35/1:32/1:34.2
Catie N.-1:32/1:36/1:36/1:35/1:33/1:34.4
Mayrena H.-1:40/1:36/1:37/1:38/1:38/1:37.8
Melyssa T.-1:37/1:40/1:41/1:43/1:40/1:40.2
Nikki L.-1:44/1:41/1:41/1:43/1:41/1:42.0
Alyssa L.-1:52/1:53/1:49/1:47/1:45/1:49.2
Raina S.-1:48/1:50/1:56/1:51/1:49/1:50.8
Sierra M.-1:50/1:57/1:55/1:51/1:50/1:52.6
Lindsey S.-1:57/2:03/2:01/1:59/2:01/2:00.2

Boys

Osnar P.-1:22/1:21/1:19/1:16/1:14/1:18.4
Freddie O.-1:25/:26/1:25/1:26/1:21/1:24.6
Bobby B.-1:25/1:27/1:27/1:29/1:28/1:27.2
Stephan C.-1:32/1:35/1:32/1:32/1:29/1:32.0
Josh K.-1:30/1:35/1:37/1:39/1:42/1:36.6
Nick F.-1:35/1:41/1:47/1:50/1:46/1:43.8
Austin M.-DNS

Lockers

Each athlete has been issued a locker and a lock. You have been instructed to keep your belongings in your locker and keep that locker locked. I've been checking and have found several people who haven't been:

a) putting away their "stuff",
b) locking their lockers, and
c) using their assigned lockers.

It's important that you each use the lockers and locks you were issued. If you lose your lock, you'll pay a replacement fee of $5 and we'll issue you another.

Please follow these simple rules so we can keep our locker area clean and secure.

Weekly Quote

Great things are not done by impulse, but

by a series of small things brought together.

Vincent van Gogh

Back to Breast IM Turn

Test Set (check my math)

It looks like we're way ahead of last year! Great job this a.m.!!

Our first test set of the year:

5 x 100 @ 3:00, 100%, from push

Name-#1/#2/#3/#4/#5/Ave.

Girls

Kirsten B.-1:09/1:08/1:09/1:10/1:09.0
Lindsey S.-1:12/1:12/1:13/1:12/1:13/1:12.4
Melyssa T.-1:11/1:13/1:12/1:13/1:13/1:12.4
Alyssa L.-1:14/1:14/1:13/1:14/1:13/1:13.6
Sierra M.-1:15/1:14/1:13/1:13/1:15/1:14.0
Mayrena H.-1:20/1:1:17/1:17/1:16/1:18/1:17.2
Raina S.-1:20/1:18/1:18/1:18/1:19/1:18.6
Catie N.-1:20/1:20/1:20/1:20/1:20/1:20.0
Nikki L.-1:25/1:23/1:25/1:23/1:24/1:24.0

Boys

Bobby B.-:49/:55/:57/:56/:58/:55.0
Osnar P.-:56/:56/:57/:58/:59/:57.2
Stephan C.-:57/:58/1:01/:59/:59/:58.8
Josh K.-1:07/1:08/1:10/1:12/1:13/1:10.0
Nick F.-1:10/1:11/1:10/1:13/1:13/1:11.4
Austin M.-1:08/1:10/1:09/1:18/1:17/1:12.4
Freddie O.-DNS

New UIL Grade Regulations

If you're in an honors-type class, you must maintain at least a 60% average to be eligible for extracurricular activities like swimming.

Pre-AP, AP, and TCC classes fall under this category. If you're taking those classes, this shouldn't be a problem for you.

The minimum of 70% still applies in all other classes.

Remember, you're shooting for A's and B's!

Weekly Quote

It is better to offer no excuse than a bad one.

George Washington

Weekly Quote

A life spent making mistakes is not

only more honorable, but more useful

than a life spent doing nothing.

George Bernard Shaw

Weekly Quote

Don't be afraid to take a big step if one is indicated.
You can't cross a chasm in two small jumps.



David Lloyd George

Weekly Quote

There are no victories at bargain prices.

Dwight D. Eisenhower

Vernon Newsom (1948 - 2009)

Mr. Newsom was instrumental in making the MISD Natatorium project "happen". In addition to his work for swimming at the local level, Newsom was also a friend of swimming as a member (and chairman) of the UIL Legislative Council.

All-America Lists

Academic All-America

Swimming All-America

Summer Training

It's great to see so many of you working out with the club program.

A friend of mine coaches a college team. When he sends his athletes home for the summer, he gives them a strength program to do on their own. I've scaled it down to eight weeks and will send it out to you.

If you're a returning swimmer (that's sent me an e-mail), you should be getting something from me today. Attached will be the eight-week program that will take you through the first week of school.

If you haven't sent me an e-mail, please do it soon. I'm going to set up a THS Swimming group and send out reminders on things like physicals, paperwork, equipment, parent meetings, booster club, etc.

Click on my profile at the right and you'll find an e-mail link.

Find a workout partner, keep it safe, have fun, and get stronger!

What are you doing to stay in shape?

We've got about a dozen Wolves in the club program. If you're not one of them, you need to be staying in shape on your own.

I started Saturday with 3,000 scm at Lifetime's outdoor pool and added 2,000 m (open water) in Joe Pool this a.m. Windy and rough, but well worth it.

Here's a video from the SMU women to help y'all with your starts:

John Wooden's Definition of Success:

Piece of mind, attained only through self-satisfaction in knowing

you made the effort to do the best of which you are capable.

All State Patches

Once the All State list is official (in a few days), you may want to order patches for your jackets.

The link to the order form is here.

Just print it out, enclose the proper payment, and mail it in.

All State Teams

The Texas All State teams will become official later this month. The preliminary lists included several Wolves.

First eight places are "First Team", ninth through sixteenth are "Second Team", and seventeenth through twenty-fourth are "Honorable Mention".

2009 Girls 4A All State

2009 Boys 4A All State