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Coho Training Report Tuesday 24 March 2020

LCSC Coho Training Report                Tuesday 24 March 2020

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

We learned today that this summer’s Olympic Games will be postponed until 2021.  Our swimmers and our team, like all swimmers and teams across the world, are feeling the absence of completing this spring’s goals.  Most elite-level athletes have been planning for this summer’s races for more than four years.  In fact, a survey done a few years ago, investigating the training background of the USA Swimming Olympic Team members, found that most swimmers that make the big team had been training for 6-10 years, with an average training volume of 3,000,000 yards/year for 6+ years.  One can imagine the frustration and disappointment these highly committed athletes are experiencing with the 12-month postponement, but also at this time, the relief that they are able to focus on following safety protocols needed for the immediate future.

For LCSC, today is another day of celebration for the success of our 2019-2020 short-course season, as we recognize the Coho achievements at the JO meet held Feb. 29-Mar. 2 at Saline HS.  The JO meet is the step between Districts and States, and many of our swimmers took the step from JO’s to States at this meet.  Kudos, again, to our 10 & Under Boys establishing new team records in both the 200 free relay (Bryce Coon, Lachlan Foor, Colin Pierce, Drew Meussner) and 200 medley relay (Lachlan Foor, Adam Bandilla, Bryce Coon, Colin Pierce).  Watching these relays come in under the team record time reinforced Coach Paul’s development of young Team Coho.  To celebrate those young boys on our relays (and our 11-12 boys’ record-setting relays), let’s take a look at what the big boys did in those relays at last year’s NCAA Division I Championships, held at Longhorn Aquatic Center in Austin, TX:
NCAA D I 200 freestyle relay
https://www.youtube.com/watch?v=K9GmMFOuF3M
NCAA D I 200 medley relay
https://www.youtube.com/watch?v=ExwY2uZROyc
Notice on relay starts, most swimmers use the full wind-up start to increase acceleration off the blocks.  Excellent sprinters also take full advantage of their underwater speed off the start and the turn.  (Special note: watch Cal’s anchor leg of their 200 free relay.  Andrew Seliskar gives a clinic on the power of underwater propulsion.) 
Here are the lifetime best performances for each of our swimmers at JO’s:
Adam Bandilla: 50 br              
Bryce Coon: 100 br, 100 fl, 100 IM, 50 fl, 50 fr
Drew Meussner: 50 br
Emily Pitera: 400 IM, 100 bk, 100 br, 50 fr, 100 fr
Erik Nikolli: 200 br
Taiki Morita: 50 fl
Addi Meseroll: 100 br, 100 fl, 200 fl, 200 IM, 5o fl
Maddie Lauer: 50 br, 100 br, 200 br, 200 bk
Sophia Geco: 50 br, 200 br
Joan Foster: 50 br, 100 br, 200 br, 200 IM, 400 IM
Ella Dziobak: 400 IM, 50 bk
Nico Dettling: 50 bk, 50 fl
Josey Coon: 200 fl, 50 fr, 200 fr, 500 fr, 200 IM
Haleigh Cameron: 50 fl, 100 fl, 200 fl
Maya Boyle: 100 fl, 200 bk, 400 IM
Allie Allen: 50 fr, 100 br
Patrick Henry: 100 fl, 200 br
Kaari Peecher: 100 fr, 200 fr, 500 fr, 1650 fr, 200 bk, 200 IM, 400 IM
Natalie Pitera: 50 fr, 100 fr, 200 fr, 500 fr, 200 IM, 400 IM
Faith Robertson: 100 fr, 200 fl, 200 IM, 400 IM
Hazel Thurston: 50 fl, 100 bk, 200 bk
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.

Tuesday Suggestions for continuing Coho training:
1. Review your goals for this month’s events and evaluate your performance.  Take time to review your goals and performances over the short-course season:  Were you satisfied with your overall performance this season?  What worked well?  Where could your performance be strengthened?  What training improvements can be made for the long-course season?  What are your personal goals for the upcoming long-course season and the 2020-2021 short-course season?  Give yourself time to enjoy this season’s work, and start thinking about where you want to be at the end of the next two seasons.
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:
Celebrate! If we were at the pool, then Torpedo would be the main focus this week.  A great season of work deserves some quality play time.  One more day of recovery from the long weekends of state meets, we’ll get back at “Full Speed Ahead” on strength training Wednesday.
Afternoon:
Warmup, do calisthenics of choice, building up your pushups, pullups, and V ups, and then complete shoulder stretches
Evening:
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