Daves News for the week

CAST - Covid-19 - Out of the water - Week 3

We all should know that things are getting serious out there. Please do you best to follow the guidelines that the govt. is sending out. . . social distancing, and extra care for cleanliness, etc. San Diego county has been very fortunate up to this point. Let’s all do our part to keep it that way.

Here are a few suggestions for all CASTies…..

1) Notebook:

If you haven’t already, start a COVID-19 notebook. You might not be aware of how unique this is. While 9/11 had air traffic closed down for ? A week or two? (not really sure), the COVID pandemic looks to have much bigger and longer lasting affects happening. You’re going to want to be able to look back at this 10-20 or maybe even 40 or 50 years from now.

I’m sure you can come up with ideas for different sections of this notebook, but here are 2. 1) Daily log or diary and 2) Swimming log in your thoughts and actions related to what you’re doing related to swimming.

2) am and pm exercises

As I mentioned last week, I'm not allowed to give you a specific workout without directly supervising it, so the following are suggestions and resources you can use in putting together your own dryland practices and routines.

Make a schedule and do at least 15 minutes 2x per day. (check with your parents, and get the okay from them before you start any exercise program).

You can walk – run – bike- skip rope, etc. without having to follow a “workout routine”. Ask your parents if they have any old exercise stuff around. (hand weights, ankle weights, pullup bar, exercise videos, machines that they bought in the past that are lying in a closet or attic). Take care to do exercises only as they are intended (don’t just use an old machine without proper instruction).

Here are a few suggested resources that you can go to:

Yoga for swimmers:

although this video was make with humor, it’s a good one: and would be very difficult:

and a couple of pictures of workouts at the very end of this post:

3. Watch assigned daily videos

Homework: Watch the assigned videos, undistracted. Take some notes. We will be reviewing together 1 or 2 days following the assigned vids. Right now I am assigning swimmers to give their perspective on the videos during our zoom meetings.

Monday, Keegan and Greyson will be reviewing starts, and Tuesday Jeffrey Reyna and Taylor will be going over some racing videos. I’ll be assigning more people as we go along.

This weeks videos to watch:

Monday: Turns

Tuesday: Attitude

Wednesday: Perspective

Thursday: Motivation

Friday: Goals

Saturday: Racing- same as last week (find new videos).

look up and watch some racing videos....... try NCAA swimming, Olympic swimming, Michael phelps swimming, caleb dressel swimming, adam peaty swimming etc.

put your mind in the winning person's body, swimming those strokes, feel your muscles reaching, pulling kicking etc. - be that swimmer while you're watching.


4. Join us each weeknight for video chat at 5:00 pm.

So the sessions are a little instructional, a little bit just to gather with the team, and a little bit just to keep us on track and healthy, so we'll be ready to go when we can get back to the pool.

The sessions will last between 30 and 45 minutes.

To Join The Zoom Meetings

Meeting ID: 898 062 451
Password: 481768

Below are 2 other possible workouts you can do: ...the first is the alphabet workout, you don’t have to use your name, you can use any words or short sentences. The other picture is of the first dryland I sent out a couple of weeks ago.

Have fun – be safe – get parental approval.


Go through more than once for a really good workout.