LCSC Coho Update 17 December 2020


LCSC Coho Update                  17 December 2020

Return to the Pool Tentatively Scheduled for December 21
Thank you to all swimmers registered for Session II, now tentatively scheduled to begin December 21, 2020. The schedule has been updated to reflect the holiday season schedule:

What to Expect as LCSC Returns to Practice
1. Please continue to stay safe and stay home if you have any Covid-19 symptoms. 
This is still the time to be safe and err on the side of caution.  LCSC is following the recommendations of Wayne County’s “Return to School Roadmap”:
With flu season also upon us, in an indoor setting, we can play it extra-safe until spring or even summer. 
2. Wear your mask and social distance at all times when in the Rec Center.  This includes dry land training, waiting behind the blocks to enter the pool, and using the restrooms.  

Again, we can play it extra-safe until spring or even summer and err on the side of caution.  Hooks are set up at practice under the starting blocks to hold masks while swimmers are in the water. 
3. Dry land training is a part of every practice session.  
Necessary equipment includes: 
exercise mat and jump rope for all swimmers.  
As swimmers advance, more equipment will be needed.  For example, SR/Platinum swimmers should have an appropriate-weight med ball on M/W/F.  Because our current water capacity is 36 swimmers and our total practice capacity is 42 swimmers, coaches are integrating daily dry land to all groups so that more young Coho swimmers may be involved in the fun of training on land and in the water.
4. Maintaining safe distance in the water while resting and/or receiving instruction.  
Please be aware of social distancing while in the water.  Spacing in the lanes to receive instruction is first swimmer at the wall, next swimmer halfway to the flags, third swimmer at the flags, fourth swimmer at the blue dot, fifth swimmer at mid-pool.  Resting  should follow the same distance guidelines.  Coaches will rehearse proper spacing upon return to the pool.  We will alternate lanes of four swimmers with lanes of five to stay within suggested USA Swimming safety guidelines.  
5. Direct instruction and practice time to correctly perform basic and advanced racing skills.  
To become a highly skilled swimmer, one must assemble multiple skills into coordinated performances.  Students of music have learned that the way to Carnegie Hall is “practice, practice, practice!”  In swimming, the combination of excellent instruction and time to fine-tune those skills is the path to success.  Coho coaches are well prepared to offer excellent instruction, and our Board of Directors have been tenacious in providing pool time for so that our young swimmers have the best opportunities to be successful swimmers.  The bulk of improvement rests on each individual to develop a positive attitude, regularly attend practice (for an extended period of time…10,000 hour rule), and throughout each practice session pay attention to properly executing the finer details of aquatic racing. 

Team Intrasquad Racing Opportunities in January
      Official and unofficial racing opportunities for Coho swimmers are being firmed up for the last weekend of January and the first weekend of February.  To help the team properly prepare for these events, your timely response to confirm participation is requested.
     Our first official racing opportunity of 2021 (which includes certified officials and automatic timing, allowing for official times) is scheduled for Friday, Jan. 29 and Sunday, Jan. 31.  We are allowed only 17 swimmers per racing session at this event.  Because of these restrictions, it is only available to half of the team, and swimmers in SR/Platinum and Gold Advanced will have first priority.  Swimmers will be invited this evening following publication of this LCSC update.  Participating swimmers’ families may be expected to provide a volunteer to help with meet administration.  Swimmers will be given one week to commit to participation, and if not actively registered at the end of the week, an invitation will be extended by Coach Paul to other Gold Advanced swimmers, and then Gold swimmers. 
     The unofficial racing (no certified officials, stopwatch times, unofficial times) will be available for the rest of the team on Saturdays, Jan. 30 & Feb. 6.  Swimmers will be invited to race on one of those Saturdays.  With current restrictions, these sessions will be run as practice sessions, with all of the practice session protocols in place (only swimmers and coaches on deck; no spectators in the viewing area).  More details are upcoming as we jump back into team training.

Coho Skill Development Update
     Coho coaches are looking forward to helping every swimmer improve their physical, technical, and mental skills on their journey up the stream of racing.  These skills include:
1. Excellent Streamlines off each and every wall.
2. Strong dolphin kicking underwater

3. Acceleration through the breakout with strong kicking rhythm.  
4. Maintaining strong kicking rhythm throughout each swim.  
5.  Combining skills, increasing and maintaining speed.  
Coho coaches will help swimmers evaluate their progress during Session II using the LCSC athlete evaluations found here:
During Session II, we plan to work on all racing techniques with a continued focus on underwater kicking skills, the essence of swimming like a Coho.

Thank you for keeping all Cohoes safe!
Your LCSC Coho Coaches