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Coho Training Report Friday 20 March 2020

LCSC Coho Training Report                Friday 20 March 2020

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

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!  Over the next few days, we continue to visualize the success we expected to achieve this weekend, and remind our team that preparation for future success is always the key: “you are who you pretend to be,” so pretend to be an elite-level swimmer! 
As we continue to imagine the positive results possible for Coho swimmers at 13 & O State Meet, coaches have taken some liberties on additional qualifying swims that were on track to happen at Sunday’s Last Chance meet at Seaholm HS.  At that meet, the following swimmers were prepared to achieve these state cuts: Allie Allen (200 br), Kaari Peecher (500 fr), Natalie Pitera (50/100 free), and Patrick Henry (100 br, 200 bk).  
This morning, prelims for Day 2 of the 13 & Over State Meet were scheduled.  Events and Coho qualifiers for this morning include: 200 breast (Allie, Patrick), 100 fly (Faith, Hazel), 200 free (Kaari, Natalie), 50 back (Hazel, Faith, Patrick), 400 IM (Natalie) and the 13-14 girls’ 400 free relay swimming with finals (Kaari, Faith, Hazel, Natalie).  For moderately-experienced swimmers training six days per week throughout the season, coaches expect a good taper period to yield improvements of 1-2 seconds in the 100 races, 2-4 seconds in the 200 races, 4-8 seconds in the 400/500 races, and 10+ seconds in the 1000 and 1650; 50’s can be hit or miss, but will be a hit with an excellent start, turn, and finish.  (For elite-level swimmers, these large drops are not expected annually, and carving a tenth or three each year may be a satisfying achievement.)  At JO’s, our swimmers showed the tip of the improvement iceberg, and with the full focus on this weekend, coaches were very confident that swimmers were prepared to demonstrate those drops with an exclamation point (!) or two (!!).  
At press time, all swimmers would be home relaxing with satisfaction of a strong showing at Friday morning prelims.  Coaches encourage you to do the math and complete today’s scenario with your visions of success.  
Coaches will do the math for the relay.  On paper, the girls’ 13-14 400 free relay breaks the current team record by over 3 seconds.  As recognition of this achievement, the LCSC Board of Directors has approved updating our 13-14 y/o 400 free relay team record to 3:45.92, achieved by the compilation of official USA Swimming-individual swims recorded by: Faith Robertson (55.70), Natalie Pitera (56.52), Hazel Thurston (57.78), and Kaari Peecher (55.92).  Congratulations, girls!!

Again, thank you for your long-term commitment to swimming excellence and 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 present a daily report with suggestions to improve strength and technique.

Friday 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 Day 2 of 13 & O State Meet.  Tomorrow was also slated to be the 8 & U Finale.  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.  At a minimum, run through 30-60 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:
Afternoon:
Warmup, do calisthenics of choice, building up your pushups, pullups, and V ups, and then complete shoulder stretches
2-3 hours of spring cleaning at the home front: indoor clean rooms, wash walls and floors; outdoors: clean and rake the yard, prep the garden areas
Evening:
Dry land exercises from Monday’s report
Stretching: legs, back, shoulders
Yoga: https://swimswam.com/tag/yoga/
3. Visualize success often.  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