March 18, 2020
LCSC Coho Training Report Wednesday 18 March 2020
Good afternoon, Coho swimmers interested in continuing preparations for a long-term successful swimming career,
Congratulations to all of our team members for a fantastic Winter 2020! Your daily training has allowed you to become a stronger, more focused person. During this sustained period of time away from the pool, reminding yourself daily about your long-term goals, and acting upon those goals each and every day has beneficial impact. To help you stay focused and productive, we will present a daily report with suggestions to improve strength and technique.
Wednesday Suggestions for continuing Coho
1. Review your goals for this month’s events. Specific events, times, splits, race strategies, and technique reminders in as much detail as possible. Today is one day from the start of 13 & O State Meet. Today’s practice is focused on excellent technique rehearsal, limited pace work, relay starts, and full speed ahead (high rest sprints). Overemphasize the number of underwater kicks: if you are going to take six strong kicks off each wall, practice for nine strong kicks in training. Recognizing the feel of acceleration off the start, in and out of turns, and into the finish are essential for lifetime best performances. If you were planning on racing, it is very helpful to visualize your preparations, including nutrition, travel, general warm up, event warm up, each race, and each cool down. Plan for success by finishing with a look at the scoreboard and seeing the time goal.
2. Keep a diary of your daily physical fitness, and workout 2-3 times per day. Don’t overdo it, and don’t underdo it. Run through 10-60 minutes of calisthenics and then complete shoulder stretches. Coaches will provide specific dry land work for each day of the week. This will include med ball exercises, jumping rope, and running. If you are able to get your hands on a med ball, awesome! If not, then mimic the movements with a substitute weight. If you are not familiar with our dry land training, research some strength training and get it going.
Here are today’s suggested routines:
Warmup and then complete shoulder stretches
2-4 hours of spring cleaning at the homefront: indoor clean rooms, wash walls and floors; outdoors: clean and rake the yard, prep the garden areas
Complete calisthenics listed in Monday’s workout
Stretching: legs, back, shoulders
3. Visualize training and racing excellence. If you are thinking about a college athletic adventure, watch video of the college league meets. Big Tens, SEC, PAC 12, etcetera, there are many great races to watch and analyze. Take notes on what you can improve in your races to reach those heights!
Thank you for your teamwork throughout the season.
Stay safe, stay fit, and focus on success.
Resistance is a part of life, keep swimming upstream!
Your LCSC Coho Coaches