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: