LCSC Coho Update 3 January 2021

LCSC Coho Update                  3 January 2021

2020 is done and gone (but never to be forgotten), and it was a great year for LCSC.  We will be sharing the highlights of 2020 in the next couple of weeks.  Your Coho coaches hope that 2021 brings each team member a successful year.  We are grateful to be blessed with an outstanding group of enthusiastic athletes and families!

Return to the Pool Tentatively Scheduled for January 18
Thank you to all swimmers registered for Session II, now tentatively scheduled to begin January 18, 2021.  The schedule has been updated:
Zoom Training Available January 5-15 for SR/Platinum, Gold Advanced, and Gold Groups
To help prepare swimmers in the Gold, Gold Advanced, and SR/Platinum groups for the “2021 Coho Return to the Water,” LCSC coaches are offering short (30 minutes) Zoom workouts over the next two weeks.  The goals of these workouts are to introduce/review important exercises that will be done daily upon return to the Rec Center, provide a snippet of the workouts that should be done daily to become an advanced aquatic racer, and regain a bit of our team training regimen (albeit on Zoom) as we get closer to the water’s edge.
Group times:
Group 1: 3:00-3:30 p.m.
Group 2: 3:45-4:15 p.m.
Group 3: 5:30-6:00 p.m.
Group 4: 6:15-6:45 p.m. 
Workouts will run Tuesdays through Fridays, and swimmers may sign up for a time by directly contacting Coach Vince at [email protected]  
Each group has a capacity of 21 athletes.  Workouts begin Tuesday, January 5.  Zoom meeting invites will be sent each day ahead of the training time.

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. 

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