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Coho Training Report Wednesday 25 March 2020

LCSC Coho Training Report                Wednesday 25 March 2020

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

We learned yesterday 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 year’s spring and, for the world’s best, summer goals.  Most elite-level athletes have been planning for this summer’s races for far more than four 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 2020 Michigan Swimming 12 & Under Short Course State Meet held Mar. 6-8 at Eastern Michigan University.  This is a big celebration: our Coho swimmers, with their hard work and dedication over the past 2+ years, catapulted LCSC into a Top 10 team finish (9th place overall) for the first time in modern history!  The accomplishment of this group of swimmers is replicable by many more team members, but it is important to emphasize that this group of swimmers demonstrated, over a sustained period of time, key ingredients in high-level achievement, including the Coho Swim Success Formula: 
Attitude + Attendance + Attention to Detail = Achievement

ATTITUDE: positive, hard-working, long-term focus
ATTENDANCE: 4-6 practices per week for 2+ years, including dry land training
ATTENTION TO DETAIL: continuous stroke improvement; daily underwater work; proper warmup and cooldown at swim meets  

The meet began Friday with a strong event for our 11-12 swimmers: the 200 fly.  Josey Coon, Ella Dziobak, and Colin Domeracki (team record in prelims, 2:19.57) all had great time drops in the prelims, qualified for evening finals, and scored LCSC’s first points of the meet.  Bryce Coon then had a strong showing in the 100 IM. Amelia (Bird) Hubbard and Colin (team record in prelims, 1:03.67) both qualified for the top eight in the 100 back, and had solid evening performances.  Joan Foster and Emily Pitera (team record in finals, 2:36.79) raced extremely well in the 200 breast, both dropping loads of time over the past two weeks. The final event of Friday was the 500 free, and all three Coho racers improved their lifetime bests by 10+ seconds: Bryce (-10.6), Ella (6th, -15.2, team record, 5:30.74), Bird (2nd overall, -10).  Ella and Bird put the exclamation point on scoring team points on a great first day of racing.
Saturday morning, Bird and Bryce opened Coho racing with respectable 200 frees.  Bird qualified for the evening finals, and brought a strong race to the occasion to win the consolation heat.  Bryce and Emily swam very nice 100 breaststrokes in prelims, with Emily advancing and dropping time again to move up a notch to 13th overall.  LCSC 100 butterflyers (Bird, Bryce, Josey, Ella, and Colin) (Colin, team record in finals, 1:02.51) dropped an average of 3 seconds each to score a lot of team points from the consolation finals.  Emily Pitera put the finishing touches on a strong prelim showing with a solid 400 IM, sneaking into the top 16.  
Saturday evening finals began with a bang!  Both the 11-12 girls and boys sped to new team records in the 200 freestyle relay.  For the girls: 1:48.83 (Ella, Emily, Josey, Addi Meseroll); for the boys: 1:54.87 (Colin, Nico Dettling, Taiki Morita, Logan Keberly).  The evening finals were complete with Ella (team record, 4:56.66) and Colin (team record, 4:51.35) racing to top 8 finishes in the finals of the 400 IM.
Coho swimmers were well-prepared for Day 3 morning prelims.  Colin opened up with a team record in the 200 back (2:17.65), which he lowered at evening finals (2:15.90).  Bird stepped up in the 100 free, dropping time to sneak into the top 8, setting up another personal best swim in finals.  In the most dramatic race of the morning, Josey raced to a lifetime best in the 50 fly, tying for 8th place and forcing a swim-off for finals.  Before the swim-off, Coho swimmers posted impressive swims in the 200 IM, with Bird landing in the top 8, Bryce dropping 3 seconds, and Ella qualifying for consols.  Before the 200 medley relay, Josey stepped up to race one-on-one with Grace Aguilar from Kingfish Aquatics.  With a full-year load of work focused into this meet, Josey had great confidence to blast out an even better 50 fly, and accomplished that, as did the swimmer from Kingfish.  Both swimmers bested their best times, but Josey bested her best time by 0.12 seconds more to land in the top 8, with an eventual 7th place finish!  In the 200 medley relay, Ella, Joan, Josey, and Emily nearly eclipsed the team record en route to a top 8 finish.  A new team record (2:06.51) was set by Colin, Nico, Taiki, and Logan.  The morning session of Day 3 concluded with great swims in the 1650 free from Ella (5th, -1:16 drop, team record, 19:20.44), Emily (21st, -18.8), and Josey (22nd); and in the 1000 free, Colin (4th, -1:05 drop, team record, 11:23.68) lowered another of his best times.  Concluding the racing, in the early evening of Day 3, our young team demonstrated that hard work has its rewards.  With excellent training over the past two years, most Coho finalists dropped more time again at night.  Exhausted and exhilarated, the team took its place in the overall Top Ten.  Congratulations for those achievements, best wishes for future accomplishments, and mostly, thank you for showing what dedication, determination, and discipline do for a team’s overall performance!

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.

Wednesday 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…that’s today!
Afternoon:
Warmup, do calisthenics of choice, building up your pushups, pullups, and V ups, and then complete shoulder stretches
Jump rope or run in place for 30-45 minutes
Stretch back, legs
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