The Semi Weekly Wave: 4/8
True greatness isn't being better than others, it's being better than you used to be.

SPRING CHAMPIONSHIPS…We came in first in the medium team division as well as first overall!  It was a fun meet where we had much of our team in attendance and some very exciting competition with the other team’s there.  It was great to see us come together as a team and support each other with vigor and share in each other’s successes.
We Broke 1 Individual Team Records:
  • Christopher Qian broke the following:
    • The five year old 11-12 400 IM by over twelve seconds with a 4:48.22
The Following Swimmers Achieved Time Standard Improvements:
  • Layla Adler: B-100 Fly, 100 Free, 200 Free, 100 Breast, 100 Back
  • Charlie Barker: A-100 Free, 200 Free
  • Chance Bennion: B-100 Fly; BB-50 Back
  • Charlotte Clavin: BB-100 Back; BB-200 IM, 100 Fly, 100 Free, 100 IM, 200 Free
  • Cambell Cowan: B-200 IM; BB-50 Free
  • Avery Edwards: B-50 Back, 100 IM, 100 Back
  • Mason Egbert: B-100 Fly
  • Cooper Fox: BB-50 Fly
  • Lily Greenwood: BB-100 Free; BB-50 Breast, 100 Breast, 100 IM
  • Adison Gregory: B-400 IM, 100 Fly
  • Gavin Harrison: A-500 Free, BB-200 Breast; A-50 Fly
  • Jack Harrison: BB-100 IM; BB-50 Breast, 100 Breast
  • Griffin Hart: BB-50 Breast
  • Megan Helge: BB-500 Free; B-200 Fly
  • Musashi Horrigan: BB-100 IM; BB-100 Fly, 50 Fly
  • Daniel Hou: B-100 Breast, 200 IM, 100 Fly; BB-50 Free
  • Justin Iglesias: BB-100 Back
  • Caleb Johnson: B-50 Breast, 100 IM, 100 Breast
  • Anna Klotz: BB-200 Breast; B-200 Fly
  • Kylie Landry: A-50 Back, 100 Back
  • Sammy Landry: BB-50 Back; B-100 Breast
  • Caroline Layne: B-200 Breast
  • Molly Layne: BB-50 Free
  • Taylor Layne: B-50 Back; BB-100 Breast; B-50 Free
  • Owen Linares: B-200 Back, 50 Breast; B-200 IM
  • Madison Manzo: BB-500 Free, 100 Back, 100 Breast, 100 Free, 200 Free, 200 Breast, 50 Free
  • Owen Marshall: B-100 Back
  • Abigail Martin: B-100 Fly
  • Helena Pakiela: B-100 Breast, 100 Back; B-100 Fly, 100 IM
  • Ian Park: A-100 Fly, 100 Back; BB-200 Back, 200 Fly
  • Stephen Petti: B-50 Back
  • Christopher Qian: AAA-400 IM
  • Ryan Rounds: A-100 Breast
  • Tyler Rounds: BB-50 Fly, 100 Back; A-50 Free
  • Jake Rowley: B-50 Fly, 100 Back
  • Aanya Shah: B-100 Fly; BB-50 Fly
  • Isabella Sian: B-100 Breast
  • Joshua Song: BB-50 Back
  • Maria Stalcup: BB-100 Fly
  • Hope Van Tuyle: BB-100 Free
  • Emma Vannell: BB-200 Fly; A-50 Free
  • Morgan Vannell: B-200 Free, 100 Fly; BB-50 Free
  • Quinn Wall: B-200 Free; BB-50 Free
  • Joe Wilson: BB-100 Fly, 50 Free; B-200 Back
  • Jonathan Youmans: BB-50 Fly; B-100 Back
Ones in BOLD are the first time standard improvement for that event discipline.

The following team members either improved their score or earned their first score of the season!
9&U Year Olds
  • Layla Adler (1224) – NEW BRONZE LEVEL MEMBER
  • Avery Edwards (775)
  • Jaiden Diaz (1971)
  • Ian Ferner (610)
10 Year Olds
  • Charlotte Clavin (1148) – NEW BRONZE LEVEL MEMBER
  • Lily Greenwood (996)
  • Katie Helge (782)
  • Sammy Landry (390)
  • Helena Pakiela (322)
  • Aanya Shah (496)
  • Coby Wall (314)
  • Jack Harrison (1285)
  • Jack Miceli (1932)
  • Joshua Song (488)
11 Year Olds
  • Caleb Johnson (1197)
  • Tyler Rounds (2270)
  • Jake Rowley (1354)
12 Year Olds
  • Samantha Carr (2528)
  • Anna Klotz (2396)
  • Kylie Landry (1369)
  • Ava Levin (1216)
  • Jacob Block (212)
  • Nathan Bruley (2503)
  • Jack Edwards (14)
  • Mason Egbert (614)
  • Gavin Harrison (2394)
  • Owen Linares (603)
  • Christopher Qian (3488)
  • Max Wilson (460)
  • Jonathan Youmans (565)
13 Year Olds
  • Alison Dicarlo (209)
  • Adison Gregory (1436)
  • Megan Helge (1867)
  • Reagan Petti (1425)
  • Quinn Wall (720)
  • Charles Barker (2383)
  • Harrison Scarboro (2524)
  • Morgan Vannell (1345)
  • Joe Wilson (1012) – NEW BRONZE LEVEL MEMBER
14 Year Olds
  • Maria Stalcup (1972)
  • Ryan Rounds (1669)
15 Year Old
  • Emma Vannell (2115) – NEW SILVER LEVEL MEMBER

This is the Meet Schedule for the upcoming long course season.
This may change and will be updated. Please make sure to mark meets on your calendar if you will be competing during the LC season. As you can see there are not that many meets to qualify for LC Championships. Taking advantage of each opportunity is extremely important.
UPDATED meet schedules can always be found under under the tab "MEETS / EVENTS" then "Meet Schedule"

COACH MIKE’S CORNER: Natalie Coughlin & the Power of Being Focused in the Water…

by Olivier Poirier-Leroy

How much of your swim practices do you spend daydreaming in the water?
A little? A lottle?
The whole time from when you cannon-ball off the block at the beginning of practice to when you do *most* of the warm-down?
Letting your mind wander can feel like the natural thing to do when we are face to face with a monster main set, a long bout of unbroken swimming, or the otherwise “boring-ness” of yet another two-hour swim practice.
Especially because focusing and staying engaged while struggling through a set is taxing.
Not in the same way that lifting weights or doing hypoxic sets causes fatigue, but mentally tiring. Few of us are used to trying to focus on something exclusively for up to two hours straight.
Normally, our mind and focus are untethered, free to think about our crush, the homework we have to do later, or counting the tiles at the bottom of the pool.
And because we aren’t used to it, when we do end up trying to zero in on something—our body position, the way our shoulder glides forward, keeping our hips from over-rotating when kicking—we get frustrated with it, distracted when things don’t go perfectly, or we get bored.
Which is too bad.
Deliberate practice—focusing on swimming with efficient and killer technique and form—has been shown over and over again to produce massive boosts in performance in the pool.
No matter if you are an elite, top-of-the-world swimmer or a plucky young age grouper, deliberate practice consistently out-performs traditional mindless training.
If you want to supercharge your swimming, it’s time to focus up. MORE…

NUTRITION CORNER: Top Foods for Fighting Inflammation…

by Chris Rosenbloom

Jenny, a 19-year old swimmer, trains hard in the pool and on land. After an intense workout, her muscles ache and she want to know if there is a natural anti-inflammatory remedy to help her recover.
While many athletes think of ibuprofen as a chemical remedy, have you ever considered the power of food?
I talked to sports dietitian, Roberta Anding, a Houston-based registered dietitian who works with the Rice University athletes and the Houston Astros to get her top tips to help athletes to use foods to fight inflammation.
First, it is important to mention that there are two kinds of inflammation: acute and chronic. Acute inflammation after a hard workout is a normal process and likely leads to muscle adaption. Chronic inflammation happens “when the normal process doesn’t cool down and chronic inflammation can set the stage for many diseases and put the athlete at risk for injury,” says Anding. Instead of gobbling over-the-counter pills, Anding asks athletes, “how many fruits and vegetables do you eat each day and how to you organize your plate?’
Research shows that fruits and veggies, especially richly colored ones, contain polyphenols or plant-based compounds that fight inflammation. Different types of produce contain different polyphenols, so choose a diversity of fruits and veggies.
Anding offers athletes these tips: MORE…

"Mediocrity; set the bar low enough and everyone can pretend to be exceptional." –Bruce E. Brown