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.)