Coho Training Report Thursday 19 March 2020

LCSC Coho Training Report                 Thursday 19 March 2020

Good afternoon, Coho swimmers interested in continuing preparations for a long-term successful swimming career,

Tonight was the scheduled start of the 13 & Over State Meet.  Coho coaches feel that this group of swimmers, like our 12 & Under State Team, may have been the strongest representation LCSC has taken to this meet in many years, and we thank you for all of the hard work in preparation for this weekend.  Our swimmers and our team, like all swimmers and teams across the world, are feeling the absence of completing this spring’s goals.  Although we may not be able to replace this championship season, we are well on the way to being prepared for the next few!
Tonight’s scheduled events at the state championships are the 1000 free and the 800 freestyle relays.  Potentially swimming the 1000 free tonight: Kaari Peecher, Natalie Pitera, Joe Lenard, and Zane Peecher.  Potentially swimming the 800 free relay: Kaari, Hazel Thurston, Faith Robertson, and Natalie.  Both Kaari and Natalie have broken the 13-14 y/o 1000 free team record this year, and both have challenged each other daily in practice to faster and faster swimming.  Joe has had an outstanding year at Westland John Glen, and Zane is coming off of an excellent year at Stevenson HS, both with the realistic potential to go sub-10 minute in the 1000.  On paper, the girls’ 13-14 800 free relay crushes the current team record by 12 seconds.  As recognition of this achievement, the LCSC Board of Directors has approved updating our 13-14 y/o 800 free relay team record to 8:06.25, achieved by the compilation of official USA Swimming-individual swims recorded by: Natalie Pitera (1:58.47), Kaari Peecher (1:58.32), Faith Robertson (2:02.91), and Hazel Thurston (2:06.55).  Again, thank you for your long-term commitment to swimming excellence!  Over the next few days, we’ll visualize the success we expected to achieve this weekend, and remind our team that preparation for future success is always the key to day-to-day success.
Again, 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.

Thursday Suggestions for continuing Coho training:
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 the the start of 13 & O State Meet.  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. Run through 10-60 minutes of calisthenics and then complete shoulder stretches.  Keep a diary of your daily physical fitness, and workout 2-3 times per day.  Don’t overdo it, and don’t underdo it.  Beginning today, we 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
Jump rope for 25-45 minutes
Calisthenics: pushups, V ups, pullups
Stretching: legs, back, shoulders
3. 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 and stay fit, focus on success.  
Resistance is a part of life, keep swimming upstream!
Your LCSC Coho Coaches