The Semi Weekly Wave: 7/5
Athletes who are most successful start to train with a dream in mind. They have a specific, long-term goal that is personally meaningful to them. They nurture their dream nightly by vividly imagining themselves living it, performing that way and reaching that goal. Their big why drives them to get up early, train hard and push through setbacks, obstacles and failure. Having a big why will give a direction to your training. It will keep you motivated and focused. Without an emotionally compelling goal to drive you, it's easy to get lost and lose interest. Your big why should belong to YOU and no one else! In other words, you should go after that goal for you, not for your coach, parents or teammates. You should get in the habit of taking your big goal with you every day to practice. This will keep you focused, give you a purpose and help you get the most out of each training session! Before each practice you want to ask yourself, “How is what I'm going to do today going to help me get closer to my big why?” By doing this you won't get caught in the trap that most athletes fall into of complaining about practice. (I hate this drill Coach! Why do we have to do this?) If you have a big, personally meaningful goal, then you will take responsibility for making your practice a good one, regardless of the way the coaches run the training.
-Dr. Alan Goldberg

Winchester LC Invitational…was a great meet to get outdoors and out of our LSC for the small squad that attended. Seeing different teams and racing in a different environment is great way to spend a swim meet weekend! Way to represent BLUE WAVE everyone!

We Broke Two Team Records:

  • Matthew Char broke the following:
    • The three-year-old record in the 9-10 200 back by about seventeen seconds with a 2:58.68.
  • Christopher Qian broke the following:
    • Lowered his previous record in the 11-12 200 IM with a 2:37.58.
The following team members either improved their score or earned their first score of the season!
  • Joshua Song (1050)
  • Samantha Carr (2409)
  • Andrew Char (2878)
  • Morgan Vannell (1318)
  • Emma Vannell (2128)
The Following Swimmers Achieved Time Standard Improvements:
  • Naska Batjargal: B-400 Free
  • Jasmine Boggs: BB-200 Back
  • Samantha Carr: BB-200 Fly, 200 Back
  • Andrew Char: AA-200 Breast
  • Ian Ferner: B-200 Free, 50 Breast, 100 Back, 50 Free
  • Carly Hanlin: B-100 Breast, 50 Back, 100 Free
  • Musashi Horrigan: BB-200 Free
  • Ayla Jalali: B-100 Breast
  • Ava Levin: B-100 Fly
  • Owen Linares: B-200 Back, 200 Free, 50 Breast
  • Madison Manzo: B-200 Back, 100 Back; BB-800 Free, 50 Free
  • Jordan Pham: BB-200 IM; A-50 Free
  • Christopher Qian: A-200 Fly
  • Kelsey Routman: B-50 Breast
  • Joshua Song: B-200 Free
  • Maria Stalcup: B-100 Fly, 200 Free
  • Emma Vannell: BB-100 Back
  • Morgan Vannell: BB-100 Free; B-100 Breast; BB-200 IM
  • Joe Wilson: B-50 Free
  • Max Wilson: B-100 Back
Ones in  BOLD   are the first time standard improvement for that event discipline.

I believe the single greatest task of club coaching is developing the significance of THE TEAM. If you create the spirited atmosphere of "team first" your goals, achievements and failures all contribute to the legacy that ultimately defines what you are teaching the athletes. Most of all, being a part of A TEAM is fun!

Coaches and players on high trust teams…
- Demonstrate respect and concern for each other -
- Share the work, share the tough times, and share the successes -
- Have open, honest, direct communication but watch how they say it to make sure it has positive intent for the team -
- Understand that mistakes are an important part of the process -
- Listen to each other -
- Are loyal when they are with or away from each other -
Please put your hands together for your teammates who will be representing BLUE WAVE at the upcoming LC Championships!
Layla Adler, Naska Batjargal, Jasmine Boggs, Ashley Bogushefsky, Nathan Bruley, Samantha Carr, Andrew Char, Matthew Char, Gianmichel D’Alessandro, Jaiden Diaz, Mason Egbert, Ben Gryski, Carly Hanlin, Gavin Harrison, Jack Harrison, Megan Helge, Musashi Horrigan, Ayla Jalali, Trisha Kamat, Anna Klotz, Kylie Landry, Sammy Landry, Ava Levin, Everly Livingston, Lauren Long, Ella Mcomber, Jack Miceli, Evelyn Nguyen, Reagan Petti, Jordan Pham, Christopher Qian, Ryan Rounds, Kelsey Routman, Nathan Rowley, Elle Santucci, Joshua Song, Maria Stalcup, Isabella Van Ess, Emma Vannell, Morgan Vannell, Joe Wilson, Jonathan Youmans
We all support you in representing the team - GO BLUE WAVE!

LONG COURSE Championship Pep-Rally…Join the coaches and your teammates to celebrate the LC Championship meets!
Plan is to meet at Fuddruckers in Ashburn on Tuesday, July 9th at 6:30pm. 

BLUE WAVE DAY-O-FUN...COME ONE COME ALL. Levels 1-5are Invited!
Let’s end the season in a great Day-O-Fun.  We will start the day with practice, have a pot-luck breakfast and then bounce to our heart’s content and end with a trip to the movies.

COACH MIKE’S CORNER UPDATE: The Most Important Skill Nobody Taught You…Written by Zat Rana This post was originally published on   Medium.
Before dying at the age of 39, Blaise Pascal made huge contributions to both physics and mathematics, notably in fluids, geometry, and probability.
This work, however, would influence more than just the realm of the natural sciences. Many fields that we now classify under the heading of social science did, in fact, also grow out of the foundation he helped lay.
Interestingly enough, much of this was done in his teen years, with some of it coming in his twenties. As an adult, inspired by a religious experience, he actually started to move towards philosophy and theology.
Right before his death, he was hashing out fragments of private thoughts that would later be released as a collection by the name of Pensées.
While the book is mostly a mathematician’s case for choosing a life of faith and belief, the more curious thing about it is its clear and lucid ruminations on what it means to be human. It’s a blueprint of our psychology long before psychology was deemed a formal discipline.
There is enough thought-provoking material in it to quote, and it attacks human nature from a variety of different angles, but one of its most famous thoughts aptly sums up the core of his argument:
“All of humanity’s problems stem from man’s inability to sit quietly in a room alone.”
According to Pascal, we fear the silence of existence, we dread boredom and instead choose aimless distraction, and we can’t help but run from the problems of our emotions into the false comforts of the mind. MORE…

PARENT’S CORNER UPDATE: Resilience Is About How You Recharge, Not How You Endure…by Shawn Achor & Michelle Gielan reposted from
As constant travelers and parents of a 2-year-old, we sometimes fantasize about how much work we can do when one of us gets on a plane, undistracted by phones, friends, and Finding Nemo. We race to get all our groundwork done: packing, going through TSA, doing a last-minute work call, calling each other, then boarding the plane. Then, when we try to have that amazing work session in flight, we get nothing done. Even worse, after refreshing our email or reading the same studies over and over, we are too exhausted when we land to soldier on with the emails that have inevitably still piled up.
Why should flying deplete us? We’re just sitting there doing nothing. Why can’t we be tougher — more resilient and determined in our work – so we can accomplish all of the goals we set for ourselves? Based on our current research, we have come to realize that the problem is not our hectic schedule or the plane travel itself; the problem comes from a misunderstanding of what it means to be resilient, and the resulting impact of overworking.
We often take a militaristic, “tough” approach to resilience and grit. We imagine a Marine slogging through the mud, a boxer going one more round, or a football player picking himself up off the turf for one more play. We believe that the longer we tough it out, the tougher we are, and therefore the more successful we will be. However, this entire conception is scientifically inaccurate.
The very lack of a recovery period is dramatically holding back our collective ability to be resilient and successful. Research has found that there is a direct correlation between lack of recovery and increased incidence of health and safety problems. And lack of recovery — whether by disrupting sleep with thoughts of work or having continuous cognitive arousal by watching our phones — is costing our companies $62 billion a year (that’s billion, not million) in lost productivity.
And just because work stops, it doesn’t mean we are recovering. We “stop” work sometimes at 5PM, but then we spend the night wrestling with solutions to work problems, talking about our work over dinner, and falling asleep thinking about how much work we’ll do tomorrow. In a study released last month, researchers from Norway found that 7.8% of Norwegians have become workaholics. The scientists cite a definition of “workaholism” as “being overly concerned about work, driven by an uncontrollable work motivation, and investing so much time and effort to work that it impairs other important life areas.” MORE…

NUTRITION CORNER UPDATE: Does Your Gut Hold the Secret to Performance? by David Ferry as reposted from
The microbes in our digestive systems can affect everything from our mental health to our weight and vulnerability to disease. So why not athletic performance? New science is set to revolutionize the way we eat, train, and live.​
It’s never an easy thing, convincing a person to give you their feces.
The instructions are simple enough: defecate, swipe the provided swab across a wad of used toilet paper (no need to be aggressive—so long as the tip is brown, you’ll have enough material for analysis), pop the newly defiled cotton bud into its test tube, and wash up.
Still, even if the donations are for science, the gross-out factor means that people tend to make excuses. They’re too busy or too tired, or their sample was “off” that morning. No matter. For Embriette Hyde, a scientist at the University of California at San Diego, the value of a fecal sample is too high to let a little thing like squeamishness get in the way. That’s why she has a spiel she’s honed in weight rooms across the squintingly sunny campus. We all have these microorganisms living inside of us, she tells the collegiate tennis players and point guards. What would you do if you knew you could use them to your advantage, to help you perform or recover better? We hope it’s true, but we still need to do the research to find out—she pauses for effect—and you can help by giving us your poop. Hyde grins. “The word poop goes over well with them.”
Hyde manages the American Gut Project at the university’s Knight Lab, which is five years into a deeply ambitious effort to map the average American’s bacterial makeup—what scientists call the human microbiome. But her pet project is studying whether athletes have different, healthier microbiomes than everybody else. And the best way to find out what’s happening inside a person, it turns out, is to analyze what comes out. So far she’s tested upwards of 150 samples from professional and amateur athletes. But if there’s a specific ­superbiome for performance, it has remained elusive. MORE…

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