Background-image
Partners
Elsmore
Brookfield+Dentistry
North+Shore+Bank
Speedo
Shutterfly
Safe+Sport
USA+Masters
Sponsors
S4/3 Group Page

Senior 3&4 Group Page

Thursday, April 19, 2018 Update

A great week of training, pity about the weather. Good job to all the senior 3/4 athletes who attended the senior banquet this past Sunday. I think their introductions of their fellow team members were very well done. Congrats to those who received awards.

Entries for the WEST, LFSC, and BDSC meets are available online on the EBSC website. Please check them and email me if you have any questions. 

Our annual parent meeting has been scheduled for Tuesday May 1 at Brookfield Central High School pool balcony at 6:15pm. I cover the entire senior 3/4 program philosophy, logistics and goals. I highly recommend this meeting for all senior 3/4 parents, especially new group members. It also gives me a chance to answer all your questions.

There have been some questions about attendance and how I accommodate the various reasons swimmers miss practices. My philosophy is basically as follows:

As senior swimmers, the nature of the sport requires a high level of commitment in order to be successful. In addition, attending below minimum EBSC requirements has historically shown to be detrimental to the swimmer’s development, longevity, and overall success in the sport. 

The running attendance percentage I provide swimmers throughout the season is a representation of missed practices versus scheduled practices. It gives a true reflection of how they are keeping up with my scheduled seasonal plan. 

The swim season is like a non-stop journey on a train. I begin each season by announcing that the swim-train is leaving the building, and every swimmer’s responsibility is to keep up, and stay onboard throughout the season. Every practice missed is a missed opportunity to improve their skills and conditioning.

I record daily practices as scheduled on the EBSC monthly calendars. I keep track of swimmers who arrive late (L), leave early (E), have injuries (INJ), vacations (VAC), and when senior 3 or 4 are not scheduled for practices (OFF). I always ask swimmers to text or email me when they will miss any practice and provide a reason for doing so. This enables me to keep an accurate and individualized record for each swimmer. 

  • Spring break - I do not mark anyone absent during their scheduled Spring break. 
  • Injuries - by team policy, I credit "doctor note” misses only. However, all injuries are different, and I handle each on a case to case basis. Swimmers must be working towards recovery and communicating the process with me. 
  • Illness - I generally do not give credit when an athlete is sick.
  • Vacations - I do not give credit when on vacation.
  • Meets -  are added as an extra credit and help offer swimmers a buffer against unplanned missed practices.

At the end of each season, I tally up final attendance percentages and then begin an assessment for any swimmers who have not met their minimum requirement (60% for senior 4, and 70% for senior 3). Injured athletes (with medical notes) will not be subjected to a club sanction (‘not in good standing’ letter) when they fail to meet minimum attendance requirements. Failure to meet minimum attendance for two consecutive seasons will result in the swimmer not being invited back the following season.

We did complete our first ‘test set’ of the summer season. This set enables me to place each swimmer in their optimal training lane. I always stress to the group that it is not a competition between swimmers, and results should not be compared. Trying to improve from one test set to the next is the goal for each swimmer.  

We did not get to completing goal sheets this week. I will try again next week.

See you on the pool deck.

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com

 

 

Thursday, April 12, 2018 Update

Welcome back from break! I’m giving the swimmers one week to get back into their routine and then will be conducting their first “test set” early next week. The test set allows me to assess their current aerobic capacity, and thereby place them in optimal training lanes.

We will also be completing goal sheets next week, most likely during our Tuesday dryland slot. Please make sure you attend this exercise. I like to have swimmers write their goal times on a whiteboard and place it in a high traffic area at home where it will be visible every day. 

This coming Sunday is the senior banquet. Swimmers attending the event have been assigned a fellow teammate to introduce. If you are attending and do not know who you are introducing, please contact me immediately. Introductions should be brief (30sec). This year’s program is quite long.

As a reminder to new athletes. Senior 3/4 has attendance requirements. 

  • Senior 3: 70%
  • Senior 4: 60%

For many reasons, one being our group size, I am very serious about swimmers maintaining these levels of attendance. Failure to do so will result in the swimmer being placed on “not in good standing” status, and after concurrent seasons not being invited back to the program.

Equipment Reminder: (PLEASE CHECK THAT ALL EQUIPMENT IS IN WORKING ORDER AND STILL FITS YOUR ATHLETE)

  • Fins (long or short)
  • Paddles – strokemaker brand (size 0 or 0.5)
  • Finis Snorkel
  • Pull-bouy
  • Kickboard
  • Mesh Bag to house all your equipment
  • Water bottle
  • Nose plug (NEW)

Please label all your equipment with your name (use a black sharpie). With 39 group members, and many having equipment that looks identical, stuff is easily lost.

Dryland days: (Marked “d” or “y” on the calendar)

  • Yoga mat (“y” days)
  • Running shoes (“d” and “y”)
  • Shorts (“d” and “y”)
  • T-shirt (“d” and “y”)

In the summer, we also run at Wirth Park, so please be prepared each dryland day. Always assume proper dryland attire is required.  

My focus this week has been on general swimming reconditioning. We have done a mix of longer swimming, kicking and pulling sets. We also did some light intensity work. I have been stressing the fact that our summer season is only 15-17 weeks long (17 if you are a state qualifier), compared to the 23-25 week winter season. These weeks before school lets out are very important. There is no time to wait until we go outdoors and then think you will get in shape. Take every week and use it wisely. 

See you on the pool deck!

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com

 

 

Thursday, March 29, 2018 Update

Have a great Easter break. See you when practices resume on Monday, April 9.

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com

 

 

Thursday, March 22, 2018 Update

I am back on deck this week and getting to know the new faces in our senior 3/4 group. Yesterday I took the time during dryland to introduce some important concepts to the swimmers.

We addressed the following topics:

  • Practice equipment – I showed each swimmer exactly what they needed in their equipment bags. Parents ask your swimmer. Returning swimmers, please check your equipment to ensure it is in working order (still fits you, not torn or worn out). Also, see below for a detailed listing of what is needed.
  • Practice attendance - I keep a detailed log of attendance. Requirement - 60% for senior 4, 70% for senior 3.
  • Getting into the pool on time – when practice begins, I expect swimmers to get in and not stand on deck while others swim.
  • Text me if you are going to be late or need to leave practice early (262-408-8443). This ensures that I know that the swimmer-coach-parent loop is closed, and we all are on the same page.
  • Dryland clothing – shorts, t-shirts, and sneakers (no flip flops etc.). See below for details. Dryland days are marked on the calendar as “d” for dryland, and “y” for yoga.
  • Hustle to get into the pool if you are late (intended or unintended).
  • Going to the bathroom during practice (between sets, not during sets).
  • Lane organization – pool format of how I organize my practices.

Equipment needed:

  • Long fins (Speedo brand).
  • Paddles – strokemaker brand (size 0.5 to 1.0). Don’t go too big or your swimmer will not find the equipment useable. 0.5 is good for all new senior 3/4 swimmers.
  • Snorkel (Finis brand. Other brands are ok too).
  • Pull-bouy.
  • Kickboard (Speedo brand & standard size).
  • Mesh Bag with pocket (not essential) to house all your equipment.
  • Water bottles.

Buying the equipment above can be done through our local vendor Elsmore, any other local vendor or online at a website like:

Http://www.swimoutlet.com

Please label all your equipment with your name (use a black sharpie). With 39 group members, and many having equipment that looks identical, stuff is easily lost.

Dryland Equipment:

  • Yoga mat (any brand).
  • Running shoes.
  • Running shorts.
  • T-shirt.

Finally, we will have 3 coaches working with our group this summer season. Coach Mandie, Coach Tricia and myself. Feel free to come down after practice to introduce yourself if you have not yet met any of us.

See you on the pool deck!

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com

 

 

Thursday, March 15, 2018 Update

Welcome back swimmers.

Congrats to senior 3 swimmers, Reese Tiltmann and Cynthia Lu who represented EBSC at the Speedo Championship last weekend.

The summer 2018 season began this past Tuesday, and this week S1-2-3-4 will all practice together. I am away with the EBSC national team at the NCSA Championships but will be back next week. Coach Tricia and Coach Mandie will be running the practices. I am available via text or email all week.

See you on the pool deck.

Coach Laren

(262) 408-8443

laren.tiltmann@gmail.com

 

 

Thursday, March 8, 2018 Update

We had an amazing 13&O State Championship meet, and I could not have been happier with the way our nine senior 3 athletes competed. Reese Tiltmann led the charge winning the 13-14 400 IM, and was on the 13-14 400 Freestyle Relay that won the event in a new State Record time. Michael Long made his first 13-14 state final placing 10th in the 100 backstroke. Scout Correa made her first Spring Speedo cut in the 100 breaststroke. Adrian Bellido, Scout Correa, Michael Long, and Cynthia Lu all made 13-14 "B" finals. The swimmers recorded many personal records (PR's). Great job all swimmers! For all the results, see below. 

As we look ahead, two of our athletes will be moving on to compete at the Speedo Championships this coming weekend. The meet landing page can be found here.

Senior 3 State Results:

Kathryn Bingenheimer:

  • New 13-14 state cuts (200 Fly, 400 IM)

13-14 Results:

  • 200 Fly - 29th (PR)
  • 400 IM - 32nd (PR)
  • 100 Fly - 50th

Adrian Bellido:

  • New 13-14 state cuts (100 fly, 200 fly)

13-14 Results:

  • 200 Fly - 13th (PR)
  • 100 Fly - 18th (PR)

Scout Correa:

  • New Spring Speedo cut (100 Brst)
  • New 13-14 state cut (100 Brst)
  • New 15-16 state cut (100 Brst)
  • New Senior state cut (100 Brst)

13-14 Results:

  • 100 Brst - 16th (PR)
  • 200 Brst - 36th (PR)
  • 50 Free - 56th (PR)

Grace Hou:

  • New 13-14 state cut (100 Back)

13-14 Results:

  • 100 Fly - 51st
  • 50 Free - 58th
  • 100 Back - 62nd 
  • 100 Back - Relay lead-off (PR)

Michael Long:

  • New 13-14 state cuts (100 Back, 200 Back, 100 Free, 50 Free)
  • New 15-16 state cuts (100 Back, 200 Back)

13-14 Results:

  • 100 Back - 10th (PR)
  • 200 Back - 11th (PR)
  • 100 Free - 18th (PR)

Cynthia Lu:

  • New 13-14 state cut (200 Brst)
  • New 15-16 state cut (200 Brst)
  • New Senior state cut (200 Brst)

13-14 Results:

  • 100 Brst - 20th 
  • 200 Brst - 22nd (PR)
  • 200 IM - 53rd 

Reese Tiltmann:

  • New 13-14 State Champion - 400 IM
  • New 13-14 state record holder - 400 Free Relay
  • New Summer Speedo cuts (400 IM, 200 Brst)
  • New Spring Speedo cuts (200 IM, 400 IM, 200 Brst)

13-14 Results:

  • 400 IM - 1st (PR)
  • 200 IM - 2nd (PR)
  • 100 IM - 4th (PR)
  • 200 Brst - 4th (PR)
  • 100 Brst - 7th
  • 100 Fly - 34th (PR)

13-14 Relay Results:

  • 200 Medley Relay - 7th (Long, Gustafson, Bellido, Miller)
  • 400 Medley Relay - 9th (Long, Gustafson, Bellido, Miller)
  • 200 Freestyle Relay - 13th (Long, Gustafson, Bellido, Miller)

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, March 1, 2018 Update

Good luck to the 9 athletes competing at the 13&O State meet starting today. Updated meet information can be found at the meet landing page here.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, February 22, 2018 Update

Congratulations to all the swimmers this past weekend on a very successful Regional Championship meet. Analysis of the meet was as follows:

Senior 3:

  • Athletes: 24
  • Lifetime best times: 113
  • Total swims: 127
  • 89%

Senior 4:

  • Athletes: 11
  • Lifetime best times: 36
  • Total swims: 61
  • 59%

Meet Best Times:

Aarav Barde (3), Mahit Dagar (2), Jana Dagar (2), Jana Gharia (2), Lily Horvath (6), Aly Johnson (5), Arman Kamrani (3), Nate Klitzke (6), Zayda Stephens (3), Heidi Stueckroth (3), Dylan Tierney (2), Tyler Tierney (1), Abraham Balding (6), Adrian Bellido (5), Gabby Bellido (5), Kathryn Bingenheimer (8), Gab Brueggeman (6), Ty Casper (3), Angela Cui (5), Kamryn Dembny (6), Conner Gustafson (5), Jacob Habermehl (5), Mia Hayward (6), Lilly Hayward (4), Gabby Heinle (6), Jennifer Hong (5), Grace Hou (5), Maggie Jambois (5), Autumn Lee ((1), Cynthia Lu (5), Brady Miller (4), Carly Plate (3), Maya Rogne (5), Reese Tiltmann (2), Jacob Wadzinske (2), Maddie Westfahl (5).

  A special mention to our nine group members heading to the 13&O state championship meet in just over a week:

  • Adrian Bellido (100 fly, 200 fly, 100 free)
  • Kathryn Bingenheimer (100 fly, 200 fly, 400 IM)
  • Scout Correa (100 brst, 200 brst, 50 free)
  • Connor Gustafson (relay)
  • Grace Hou (100 fly, 100 back, 50 free)
  • Michael Long (100 back, 200 back, 100 free)
  • Cynthia Lu (100 brst, 200 brst, 200 IM)
  • Brady Miller (relays)
  • Reese Tiltmann (100 brst, 200 brst, 100 IM, 200 IM, 400 IM, 100 fly)

Congratulations swimmers!

Now that we have come to the end of the season for most of our group, we wish good luck to the swimmers moving onto senior 1/2. Abraham Balding, Kathryn Bingenheimer, Gab Brueggeman, Kamryn Dembny, Maggie Jambois, Autumn Lee, Maya Rogne, Reese Tiltmann.

Our summer 2017 season begins the week of March 13 (check the calendar for specifics). We have a big group returning, and I’m really excited to continue to help each swimmer on their personal journey in the pool.

Lastly, thank-you to the parents for all your time, and dedication on behalf of your swimmers and coaches. A good team begins at home, and your support will always be appreciated.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, February 15, 2018 Update

The Regional Championship meet is upon us. I sent out an email yesterday specifying the workout schedule for the rest of this week. For your convenience:

Thursday (2-15-18): 5:00-6:00pm

Friday (2-16-18): 5:30-6:15pm

State qualifiers will have full practices as listed in the EBSC February calendar.

Please check the EBSC website under “Regionals Championships” for meet details HERE.

A link to the Waukesha Express meet landing page is HERE.

Group moves were sent out via email this past weekend. Being successful in senior 3/4 requires adopting the work ethic and maturity which will propel one at the senior 1/2 level. Our sport demands sacrifice, and success is not guaranteed. With all that said, I also respect swimmers whose interest may lay outside of the pool but enjoy the club environment, and adoption of a healthy lifestyle. Their place in senior 3/4 is only limited by their willingness to meet attendance requirements.      

We have done a lot of good work this past season and this weekend gives the swimmers an opportunity to showcase their efforts. Get excited, support your teammates, and be ready to give your best effort.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, February 8, 2018 Update

Congrats to the swimmers who swam at the Schroeder A+ meet. Many new best times were posted, including new 13-14 state cuts, and a new Speedo Championship cut. Congrats to Cynthia Lu on her new Speedo Championship cut.

The Regionals meet entry has been finalized and will be sent in tomorrow to the host team.  Individual entries can be viewed online on the EBSC website.

The summer meet schedule is available online at EBSC.org. Although it seems early, summer planning is happening right now in the various activities your swimmer is involved in. Please take this opportunity to look at the senior 3/4 meet schedule and plan accordingly.  This year the JAGS meet will be a combined senior 1/2/3/4 travel meet. This should make for a fun weekend, so please sign up if you want to get in on the fun.

Group moves will be announced later this week and I believe those who have been marked to move on to new groups, are ready for the challenge. The most difficult part of this process is when swimmers compare themselves to their peers and have strong feeling regarding their status in each group. I have done my best to look at the total picture for each swimmer and recommend advancement when it is suitable. It should be noted that sometimes athletes trip themselves up by not meeting attendance requirements. Attendance is important because of the increased workloads that occur as swimmers advance to higher levels. Spotty attendance will almost always lead to pain and sometimes injury because the increased stress on the swimmer’s body will not accrue gradually (giving it time to adapt) but instead in chunks. These chunks of workload will often overwhelm the slow adjusting ligaments and tendons and result in pain and ultimately injury.  

Once again, good luck to the boys competing at the high school sectionals meet this coming weekend.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, February 1, 2018 Update

Congrats to the swimmers who competed at the Ozaukee Aquatics meet. It was a solid outing for the group. We have a small group heading to the A plus meet this coming weekend. Meet information for the weekend can be found here.

I’ve already begun reviewing the regional meet entry with the swimmers. Please ensure that any changes you may have requested have been updated by checking the entry on the EBSC website.

Last week I talked about summer planning and practice attendance. Please refer back if you missed it.

Some of the high school boys rejoined us this week. All reports are that they had a very enjoyable season and swam well. I think it is a testament to the hard work they do all year round to prepare themselves for the short 3-month high school season. Good luck to Ty Casper who are heading to the sectional meet (qualification meet for state high school champs) on Feb 10.

For most swimmers in the group, we are down to the last 12 practices of the season. We will continue to review different racing related details each day. Short course swimming places a big emphasis on non-swimming related skills like streamlines, turns, and breakouts. Maintaining speed in and out of the walls is crucial to ensure a successful performance.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, January 25, 2018 Update

Some of our swimmers will head to the Ozaukee Aquatics meet this weekend (Sunday) at Cedarburg High School. Please arrive for warmups by 7:45am. Congrats to the swimmers who swam at the Shorewood meet this past weekend. Swimmers who had a very successful meet (best times is parenthesis) - Heidi Stueckroth (6), Owen Tan (6), Katie Bingenheimer (5), Michael Long (5), Brady Miller (5).  

Regionals meet entries are online for your review. Please make sure you get back to me if there are any changes you would like to make.

Please Note: We have a schedule change for tomorrow Friday 1-26 practice. Yoga has been canceled but we will have regular dryland (tennis shoes and running attire):

Dryland: 6:00-6:30pm

Swim: 6:30-8:00pm

It is that time of year when families plan their summer activities. Please take the time to consider the 2 points below as you make your final plans:

  1. During the summer outdoor swim period, take long weekends away as opposed to full weeks away (June through end of July)
  2. Save that long, or extra-long vacation for the month of August, when the swim club is in recess (August through early September).

Our push to the end of the season has begun. We continue to work on smaller details which make big impacts in races. Get to practice when you are healthy. 

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, January 18, 2018 Update

We head to the Shorewood meet this weekend, details of which can be found on the meet information page on the EBSC website. Please be at warmups at 6:45am on both Saturday and Sunday. For your convenience, I’ve included the meet link here.

The season-ending taper meet (regionals) has already appeared on my radar. I will begin entering events for the swimmers. Unlike other meets, I will ask the swimmers to sign off on the events I/they choose, and make any changes they prefer. Look for those in the EBSC system by next week Thursday.

This week I wanted to touch on a medical condition that some swimmers face, and can sometimes be misdiagnosed as asthma. I’ve attached a link for your convenience (Thanks Coach Tricia for the article link).

I can’t say that I come across this issue very often, but we do currently have swimmers on the team with this breathing constriction. Please take the time to read the article, especially if your swimmer currently uses an inhaler. Also, make sure that those athletes who require the use of an inhaler have it at practice each day. It should be easily accessible at all times.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, January 11, 2018 Update

I thought we had a solid outing at the EBSC meet this past weekend. We identified a few areas that needed to be worked on, and began this past week to address them.

Our next meet is the Shorewood meet. Most swimmers will swim either the 500 free or 400 IM but it largely depends on their specialty, and if these events suit their needs. In previous years, I have had all swimmers do one or the other, not this year.

Please check all meet entries that are available to view on the EBSC website.

This would be a good time of year to check all your racing equipment and plan your needs for the regional or state meet. We will be racing in technical suits at the end of the season.

This week we spent an entire practice working on the details of starts, breakouts, finishes, and approaching turns for all the four strokes. Hopefully you didn’t miss Wednesday’s practice! We also revisited our “motto” for the season, “Make the changes and get faster vs no changes and stay the same”. I’ll remind you what I wrote the past two years for the sake of the new swimmers in my group: - Personal responsibility is one of the pillars of success in swimming. To improve one’s skills, swimmers need to build on previously learned skills instead of relapsing week after week. I like to remind our group about the 3 types of swimmers: 1. Those that make corrections permanent, 2. Those that make corrections temporarily, and revert back after a short period, 3. Those that are physically incapable of making corrections. I like to challenge the swimmers as to what type of athlete they are choosing to be.  

“Self-checking” is a concept I talk about where the swimmers do cognitive analysis on specific skills as they progress through practice each day. It plays a very important role in the success/non-success (plateau) of any athlete in the pool. Mindless or distracted training can be extremely detrimental to personal growth because no new skills are learned. Furthermore, the athlete runs the risk of engraining poor techniques. Younger senior 3 and 4 swimmers will sometimes tell me that they haven’t specifically practiced a skill (e.g. start or turn), and it’s not their fault they performed the skill poorly. I like to then ask them how many times they performed the skill in practice, and were they satisfied with the execution at the time. “Self-checking” allows the swimmer to make a connection between the brain and the physical movement. They then verify that the action felt correct to their best recollection. Most often the swimmer can identify something “does not feel right” but needs the coach to identify the cause. In my opinion, senior swimming is about learning the process of accountability and realizing that you are in control of your own success. You have to want to improve before you will improve. Use every practice to grow as an athlete.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, January 4, 2018 Update

Happy New Year!

I’d like to thank the team/board of directors, and the senior 3/4 parents for the generous gifts we received over the holiday period. They were very much appreciated!

We have entered the final 7 weeks of the season. Do your best to keep yourselves healthy and thus able to make practices. I’m definitely feeling the championship season coming over the horizon, and now is the time for those changes you are working on in the pool to become engrained and permanent.

This coming weekend we have the EBSC home meet. Please check the EBSC website (EBSC meet page) for details on meet warmup and arrival times.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, December 28, 2017 Update

Thanks to all of the families who sent a holiday plate to share at practice this morning. The swimmers enjoyed the treats. 

Please remember that practice is at Milwaukee Lutheran at noon tomorrow.

Please enjoy the new year celebrations safely, and I look for to getting 2018 off to a great start next Tuesday, January 2.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, December 21, 2017 Update

The new year is approaching, and that means we only have about 8 weeks of the season left. Our weekly practice sets have been altered and we are doing work that will now prepare us directly for the end of season taper meet. Next week is a very short week with only 3 practices on offer. Please do your best to get to practice those 3 days (Dec 27, 28, 29).

Please remember your yoga mats for Friday’s (Dec 22) yoga session.

Next week Thursday (December 28), I have planned the annual holiday party practice, “Stockings of Fun”. We will have fun sets, and it would be nice if swimmers could bring something food-wise to share. Nothing more than a single plate to share will be ample. I will supply drinks for everyone.

I wanted to touch on two issues that have been cropping up in practices lately. Firstly, injuries. If your swimmer is injured (including cuts and other soft tissue injuries), please make sure they are able to swim before sending them to practice. Senior 3/4 is a group with many variables - from maturity to swimming development, we have a vast continuum. Sending a swimmer to practice with an injury only serves to complicate matters as the coach tries to modify sets (on the fly) to accommodate these injures. Furthermore, the coach will spend much of their time ensuring the safety and comfort of the injured swimmer. This is unfair to the rest of the group who deserve the same attention. If you are unsure whether to send your swimmer to practice, please send me a note beforehand, and we can discuss their specific situation. Secondly, please DO NOT coach your athletes from the bleachers or pool deck at workouts (i.e. catching their attention and talking to them). You may think it is aiding us coaches by doing so (if, for example, you think they are not listening and need to be redirected) but I can assure you, it is very distracting to both the swimmer and the coach. Instead, talk to your swimmer on the way home from practice, and if you have further concerns, use the 15 minutes before or after practice to approach us coaches and discuss anything you may have a concern about.

Merry Christmas to all, and happy holidays. Safe travels for those of you traveling.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, December 14, 2017 Update

We are currently in week 14 of a 23-week season. Our next meet will be the EBSC home meet in early January 2018. It is a good opportunity to focus on workouts and maintaining your attendance levels.

Yoga will resume this week on Friday, December 15, so please remember your yoga mats.

I have been introducing some new workout sets this past week or two, with the focus being on preparing the athletes for racing at the end of the season. So far I have been pleased with the general effort of the group in terms of giving their best effort each day.

Please remember to have your swimmers bring drinks to practice.

Finally, please take time to discuss attendance with your swimmer. Moving groups requires specific levels of attendance to move on. I don’t want tears at the end of the season.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, December 7, 2017 Update

Thanks to everyone who traveled to the BAC Holiday Splash meet this past weekend. There were some strong performances and overall it was a successful outing for the senior 3/4 group. I trust that those who chose to stay in Madison had an enjoyable weekend with their teammates.

Please be advised that tomorrow (Friday, Dec 8), there will not be yoga from 5:30-6:30pm, but instead dryland from 6:00-6:30pm. We will then swim from 6:30-8:00pm. Please don’t overlook the Saturday makeup practice (Dec 9), as we were unable to swim this past Tuesday. Finally, reload the practice calendar each time you check it on the EBSC website to insure you are getting the most current updates. There are some changes coming for the 3rd week in December (18&21) for senior 3/4, so please keep an eye out for those.

As we approach winter, please remember to come to as many practices as possible while you are healthy. Unforeseen illness (sometimes injuries) is always lurking, and something we cannot plan for. Build yourself an attendance buffer.

I have been very pleased with our training progress as a group this season. As a result, I feel the group is ready for some new challenges and will be rolling them out as we move through December 2017, and January 2018. Much of what I am able to give the swimmers in workouts is based on their attendance levels. Essentially, the higher the level of attendance, the more freedom I have to implement new, and more exciting/challenging sets. Instead of viewing practices as a buffet of practice sets where swimmers pick and choose on a daily basis, training should be seen as a building block process. I try my best to control the process, and hence the results at the end of the season. However, as practice attendance for any given swimmer declines, my ability to steer their performances also declines. I sometimes have to remind swimmers that they need to manage their expectations in the same way they manage their practice attendance. The two are somewhat correlated. With that said, just showing up is not enough to ensure growth. Making stroke corrections in practice, which will inevitably bleed into their racing, is what will ultimately dictate their long-term progress.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, November 30, 2017 Update

I hope everyone had a wonderful Thanksgiving. Looking ahead, we travel to the BAC Holiday Splash meet this coming weekend. Please note that this meet has had a venue change, and will be swum at Middleton/Cross Plains High School in Madison.

The address is: 2230 Bristol St, Middleton, WI 53562

Here is a link to the BAC meet information, including detailed timelines.

Please be advised that this meet has an unusual 3 session format. Friday evening only has one session, but Saturday and Sunday have 3 sessions. As a result, there are 3 different warmup times depending on your age group. Senior 3/4 swim Friday evening (5pm warmups), and Saturday afternoon (2:30pm warmups). We do NOT compete on Sunday.

Please note, we will NOT have practice with coming Friday, December 1. I will be at the BAC meet.

Our training schedule is proceeding as planned. This week we have been returning to the basics of body position (via head position), and basic stroke mechanics. Snorkel use is invaluable for these exercises. Please make sure your swimmer’s snorkel is in good working order (many are NOT!).

We completed our 3rd test set of the season on Monday. Most swimmers continue to show improvement in this training test. Some senior 3 swimmers have been enquiring as to the requirements to move senior 2 next season. One very important qualification component that I wanted to highlight, is that swimmers need to meet the senior 2 80% attendance requirement.  

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

 

Thursday, November 23, 2017 Update

Happy Thanksgiving! Enjoy the time with friends and family.

Please note that there is a change to practice on Wednesday, November 22. S3/4 swim from 9-10:30am. We also have Saturday, Nov 25 senior 3/4 practice from 9:30-11am. Practices on both days are at Brookfield East High School.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, November 16, 2017 Update

Congrats to the swimmers who attended the PX3 meet this past weekend. I have collect stats on this meet over the past 3 years, and there seems to be very similar trends:

  • 2017 PX3 Meet: 33 swimmers, 201 swims, 111 best times (BT), 55% BT rate
  • 2016 PX3 Meet: 30 swimmers, 87 best times (BT), with 50% BT rate
  • 2015 PX3 Meet: 27 swimmers, 79 best times (BT), with 50% BT rate.

Thanksgiving week is upon us, and Turkey Relays will occur during regular practice on Saturday, November 18.

Quick reminder about equipment:

  • Bring water bottles to practice (Gatorade/water or similar).
  • Training equipment needed:
  • (mesh bags with fins (short or long), kickboards, pull-bouy, Snorkels, Strokemaker paddles (size 0 – ladies or 1 – boys) optional.
  • Dryland equipment (running shoes, appropriate clothing – we run and/or do exercises). Dryland days are marked on the senior 3/4 practice calendar with the letter “d” and “y” for yoga.
  • Yoga mats

I have been highly focused on the concept of drag reduction this season. Essentially “drag” is the force that water exerts on the swimming body as it moves through the medium. I have been trying to connect the idea of stroke technique, and what that means in the process of reducing drag. Drag can be confusing because even strong propulsive movements by the swimmer’s arms and legs can actually increase drag, resulting in a slower net movement through the water. The key is to alert the swimmers to stroke techniques which increase propulsive forces while decreasing drag forces. For example. A very deep pulling arm in freestyle creates a lot of propulsive force, however it also has a very high frontal drag force. The net result is that it takes high amounts of energy to sustain this powerful technique. The better option is to teach the high elbow freestyle pull. It is not as powerful, but it reduces frontal drag forces, and requires less energy to execute. Each week I introduce drag reducing concepts. The goal of this is twofold. One, the swimmers get a “feeling” of what it means to be moving through the water with decreased drag forces. Two, the swimmers then incorporate these movements into their stroke techniques and drills.  

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, November 9, 2017 Update

Congrats to the swimmers who competed at the WEST meet this past weekend. Although I was unable to attend (due to illness), Coach Tricia reported that the group did a great job overall, and raced well.

We have the PX3 meet this coming weekend (Fri-Sun).

Meet information including timelines, psych sheets and eventually heat sheets, will be posted here. Please check back for updated information as the weekend draws closer.

Warmup times are as follows:

  • Friday: 400IM by 4:30pm; 1000 free by 5:45pm
  • Saturday: 7:15am
  • Sunday: 7: 15am

Please remember to check your swimmer’s meet entries online. Please note that for the BAC meet (Dec 1-3), I only have entered the swimmers in the Friday and Saturday late afternoon sessions. There are no entries for Sunday.

In case you missed last week’s news. We have a new coach working with senior 3/4. Her name is Mandie Siehs. She is an ex-EBSC swimmer who also had a great college swimming career. Some fun swimming information about Mandie’s career can be found here.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, November 2, 2017 Update

Happy Halloween week!

We have the WEST meet this coming Sunday. This meet was incorrectly posted as a morning session meet. Warmups are set to begin in the afternoon, sorry for the misinformation.

All the meet information is available here.

Please arrive for warmups by 12:10pm on Sunday, November 5, 2017.

Please remember to check your swimmer’s meet entries online. The PX3 meet (Nov 10-12) and BAC meet (Dec 1-3) are in the system and viewable. Please note that for the BAC meet, I only have entered the swimmers in the Friday and Saturday late afternoon sessions. There are no entries for Sunday. Hopefully that will help you make a more informed decision about whether you need a hotel room or not for this meet.

A recap from last week regarding girl’s high school returners in senior 3 or 4. The general rule is to give the swimmers up to one week off. Swimmers are welcome to return earlier, and in the past, many have returned the Wednesday after their last meet. However, if you are signed up for the WEST meet on Sunday, Nov 5 or the PX3 meet on Nov 10-12 (Fri-Sun), I would prefer you come in for at least 2 days preceding these meets. If you have a high school meet the day before or on these weekends, and want to attend the club meets the same weekend, feel free to do so. Email me if you have any further questions or concerns.

We have a new coach starting with senior 3/4 tonight. Her name is Mandie Siehs. She is an ex-EBSC swimmer who also had a great college swimming career. Mandie and I actually have history in the fact that she began her swimming career at Menomonee Falls Swim Club at the same time that I was head coach of the program. Mandie begins tonight, and I’m excited to have her onboard and ready to help our swimmers.

Some fun swimming information about Mandie’s career can be found here.

This season we are trying to tackle swimmer corrections in our group from a different angle. In the past, some swimmers were not making corrections we gave them a permanent part of their swimming. Going forward, you will notice that we will be singling out swimmers who need specific work, versus general group corrections (which I do all the time). We will continue general drill/stroke work but then include specific individual correction (one on one). If you have information that your swimmer is reluctant to ask for help about, please send me an email. Understand that I develop a running/working correction relationship with each swimmer each season. We work on stuff I point out (most are already familiar with what I’ve been asking them to correct). This season, we (coaches) will take swimmers aside to tackle or highlight corrections where it seems the swimmer is not grasping the changes we are giving them. I believe this four-prong approach will give each athlete the best opportunity to make corrections permanent, and thus grow as swimmers.

  • General drills (Coach led drills for each stroke)
  • Group corrections (Coach demonstrates the high elbow position to all swimmers at one time)
  • Specific corrections within the group context (swimmer x, you need to keep your elbow up, it is dropping)
  • One-on-one private corrections (swimmer x, let’s go to lane 1 and you show me what I’m asking you to do)  

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, October 26, 2017 Update

A full week of swim practices this past week. I reminded the swimmers about their attendance requirements and the “good standing” criterion.

We completed our second test set of the season this week. It was nice to see that many of the swimmers are making good strides with their conditioning.

Please remember to check your swimmer’s meet entries online. The WEST meet entries (Nov 5) and PX3 meet (Nov 10-12) are in the system and viewable. Please contact me with any schedule changes you may have that affect your entry.

Don’t forget to bring your yoga mats tomorrow for yoga.

With high school swimming wrapping up, I had questions about when to return to club practice. The general rule is to give the swimmers up to one week off. Swimmers are welcome to return earlier, and in the past, many have returned the Wednesday after their last meet. 

However, if you are signed up for the WEST meet on Sunday, Nov 5 or the PX3 meet on Nov 10-12 (Fri-Sun), I would prefer you come in for at least 2 days preceding these meets. If you have a high school meet the day before or on these weekends, and want to attend the club meets the same weekend, feel free to do so. 

If you have any further questions, email or text me.

Helpful hint: If you are looking for your swimmers meet entries all in one place, try this:

In TeamUnify, select (click):

  • My account
  • My Reports (last option on bottom)
  • Meet attendance for my account
  • Select the date range into the future, and it will show all the entries for your family. You can select individual swimmers too. PLEASE NOTE: It won’t show meets you are signed up for unless the coaches have completed the entry for that meet.

We have been working on underwater dolphin kick this week. I spent all of practice yesterday breaking it down, and pointing out the crucial elements of this skill. Many coaches see underwater dolphin kick as the 5th stroke of swimming. Much of the improvement we have seen at the collegiate level in the past 5 years could be attributed to it. Like all strokes, it takes coordination of muscle groups which for many swimmers is not intuitive. However, as I emphasized yesterday, the swimmers can choose to improve this skill by working on the key elements, or forget about it, and stay the same. I continue to encourage all the senior 3/4 athletes to take “personal responsibility for their swimming”, and make the changes necessary to ensure their continued growth in the sport.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, October 19, 2017 Update

Congrats to all the swimmers who competed at the LAKE meet last Friday. It was very busy on the pool deck for us coaches but I was pleased that the swimmers took responsibility for their swims, and raced well.

Swim-A-Long results – great job to all the senior 3/4’s who supported the event. We ended up with the 3 top places for distance completed in the 1-hour swim (63 swimmers participated):

  • 1st Reese Tiltmann:                 4200yds
  • 2nd Michael Long:                   4100yds
  • 3rd Autumn Lee:                      4000yds

Other results:

  • 5th Gabby Heinle:                    3850yds
  • 8th Grace Hou:                         3700yds
  • 12th Connor Gustafson:          3300yds
  • 12th Cynthia Lu:                       3300yds
  • 12th Owen Tan:                         3300yds
  • 12th Heidi Stueckroth:             3300yds
  • 16th Jacob Wadzinske:            3150yds

Our Senior 3/4 group raised $1890 of the total $9790. Thank-you parents and swimmers!

Looking ahead, the WEST meet entries (Nov 5) are in the system and viewable on the EBSC website. So too are the PX3 meet (Nov 10-12) entries. Please check them and contact me if you have or see any issues.

There was a change to the October calendar last week. It affects Tuesday and Thursday practices this week. Please download the newest calendar (version 6) so that you don’t end up in the wrong place at the wrong time.

Don’t forget to bring your yoga mats this Friday. Yoga is from 4:30-5:30pm before we swim from 5:30-7pm.

Helpful hint: If you are looking for your swimmers meet entries all in one place, try this:

In TeamUnify, select (click):

  • My account
  • My Reports (last option on bottom)
  • Meet attendance for my account
    • Select the date range into the future, and it will show all the entries for your family. You can select individual swimmers too. PLEASE NOTE: It won’t show meets you are signed up for unless the coaches have completed the entry for that meet.

Equipment:

  • Bring water bottles to practice (Gatorade/water or similar).
  • Training equipment needed:
  • (mesh bags with fins (short or long), kickboards, pull-bouy, Snorkels (optional but highly recommended), Strokemaker paddles (size 0 – ladies or 1 – boys) optional.
  • Dryland equipment (running shoes, appropriate clothing – we run and/or do exercises). Dryland days are marked on the senior 3/4 practice calendar with the letter “d”.
  • Yoga mats

I have been emphasizing the importance of individual responsibility at practice with the swimmers. If changes are not made (when I give corrections), swimmers will not see improvement going forward into the season. Some swimmers are more inclined than others to listen, and try to make corrections. Sometimes even those that do try, and do listen, still face the elusive difficulty of making those corrections stick. However, that is all we can ask of each athlete. Listen, and try your best. Try to reinforce this concept at home with your swimmer. If you would like to know how your swimmer is doing in this regard, please contact me.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, October 12, 2017 Update

I’m looking forward to the LAKE meet this coming Friday, October 13. Warm-ups begin at 4:00pm, please arrive at the pool at 3:45pm. This link will take you to the Lake Country Swim Team website for the most up-to-date information.

The October calendar has been updated. Practice is canceled next week for senior 3/4 on Tuesday, October 17. Please download the October calendar again to reflect this update.

Attendance has been good for the group as a whole. However, there are a few swimmers who are beginning to fall behind their required percentage. Please remember that senior 3 are required to attend 70% of scheduled practices, and senior 4 60%.

Equipment:

  • Bring water bottles to practice (Gatorade/water or similar).
  • Training equipment needed:
  • (mesh bags with fins (short or long), kickboards, pull-bouy, Snorkels (optional but highly recommended), Strokemaker paddles (size 0 – ladies or 1 – boys) optional.
  • Dryland equipment (running shoes, appropriate clothing – we run and/or do exercises). Dryland days are marked on the senior 3/4 practice calendar with the letter “d”.
  • Yoga mats

We continue to cover basic skill work at practices. As a whole, the swimmers are progressing well. Our first meet this week will allow me to fully assess each swimmer’s strengths and weaknesses. It is important to note, that our group does not necessarily specialize in one stroke over the other, and I’m always entering the swimmers in the 200 IM, and sometimes their “weaker” strokes. Stroke specialization at the 13-14 age group would be detrimental in my opinion. The stats show that a swimmer’s “best” stroke tends to emerge later in their teen years (at least after puberty).

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, October 5, 2017 Update

This week has been a very busy one in terms of group training and juggling across limited pool space. We have had a really good week of training, and I’m continuing to adapt my practices to the new audience I have in the pool each day. I mentioned to the groups that we will be increasing our kick volume, as one example, because this group of senior 3/4 swimmers will benefit from this increase.

As a mentioned last week, we have the swim-a-long fundraiser on October 14. Please try to support this event. The swim-a-long replaced the annual fall pizza fundraiser. We are pushing hard towards our goal of $10000. If you have not yet donated, please consider doing so.

Please check your swimmer’s equipment. Most swimmers in our groups have done so, but there are still a few who don’t have what they need for our training sets. We use all our equipment on a regular basis. Thanks for your support with this issue.

Our first meet, as a group, will be next week Friday at LAKE. I’m excited to see our swimmers race again.

Equipment:

  • Bring water bottles to practice (Gatorade/water or similar).
  • Training equipment needed:
  • (mesh bags with fins (short or long), kickboards, pull-bouy, Finis Snorkel, Strokemaker paddles (optional).
  • Dryland equipment (running shoes, appropriate clothing – we run and/or do exercises). Dryland days are marked on the senior 3/4 practice calendar with the letter “d”.
  • Yoga mats - In general, we will be doing yoga on Fridays.

Traditionally, I have run group stroke drill days (Wednesdays). This year I’m considering changing up my formula for skill acquisition by rethinking my delivery method. Stroke drills will still be given but in a less structured way. Instead, I’m considering working one-on-one with each swimmer to specifically assess their individual needs, and give them an idea of their strengths and weaknesses in each stroke. My rationale for this is that sometimes when I give drills as a general instruction, swimmers mimic them, but are unaware of how to apply them to their own unique strokes as a correction. Somewhere in the process from theory to application, something is lost. I think the swimmers could benefit from specific explanation when it comes to what they are doing incorrectly. For many, drills become another stroke movement, instead of a stroke correction exercise. Essentially, they don’t connect the dots of the drill they are performing, and how that applies to the stroke they are trying to correct. I’ll report back on this issue. Just know that we are entering the stroke correction phase of the season, and it will continue into the new year.     

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, September 28, 2017 Update

The group is finding their identity now and settling into the new routines of the winter season. Yoga will begin next month (October) and unlike previous seasons, will run for an hour (check the calendar for days marked “y”). Don’t forget yoga mats! Regular dryland days will be half hour and marked “d”.

As all of you are probably aware of, we have the swim-a-long fundraiser in October. Please try to support this event. The swim-a-long replaced the annual fall pizza fundraiser. Although it seems that our current goal has been met ($5000), we are looking to try raise about double the goal. So, if you have not donated, please consider doing so.

We completed goal sheets this week at practice. If your swimmer was not at practice and did not get to fill out a goal sheet, please have them contact me. I can also email them to you if that is more convenient.

Please check your swimmer’s equipment. After 3 weeks of the season, I still have swimmers coming to practice with equipment that is broken, no longer fits, or don’t own what they need for practices. We do have some backup boards and pull-bouys at the high schools, but these shouldn’t be a substitute for owning your own equipment. Also, please mark everything you own. It is very easy for same-colored equipment to be mixed up, and yes, it happens.

Equipment:

  • Bring water bottles to practice (Gatorade/water or similar).
  • Training equipment needed:
  • (mesh bags with fins (short or long), kickboard, pull-bouy, Finis Snorkel, Strokemaker paddles (optional).
  • Dryland equipment (running shoes, appropriate clothing – we run and/or do exercises). 
  • Yoga mats - In general, we will be doing yoga on Fridays.

Workouts have been going well. A new season brings new ideas, all intended to help the swimmers develop. In addition, I will be working very hard to identify individual weaknesses and provide personal feedback to each swimmer. This season I have been stressing the point of “personal accountability” with the group at practice. My message is simple – make the mental decision that personal and general technique corrections become permanent. The correction either “sticks”, or you go back to what you did before and stay the same. The decision is in their hands. Those that make corrections stick, tend to develop faster and become more accomplished swimmers. As I always say, there are no magic bullets or secret ideas. Most swimmers hear the same corrections many times over. The quickest way for athletes to develop is to make corrections stick.

See you on the pool deck

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, September 21, 2017 Update

As we begin a new season, I thought I’d include an interesting article from USA Swimming. Parents, look through it, you may find some new information you were unaware of:

http://virginiaswimming.org/Parents/Parent%20Swimposium%20Presentation%2010-04.pdf

Research in developmental psychology points out that senior 3/4 age athletes are seeking autonomy, independent thinking, and establishing their own unique views of the world. As the coach who brings these kids into the “senior” (13&O) ranks, one of my primary goals is to introduce them to everything that is “senior” swimming. As they are naturally seeking new, and autonomous ways of viewing their world, the timing to introduce new swimming philosophies/ideas works well. Sometimes the hard part is convincing the parents that their child is growing up, and it’s ok for them to start thinking autonomously, and deciding where they want their swimming careers to go.

I encourage swimmers to begin taking responsibility for “everything” swimming in their worlds. After all, if the swimmer is going to acquire new skills (techniques), it will require a level of concentration and application that they may never have considered before. You don’t simply get faster by showing up at swim practice (which is a common 12&U notion). An easier way to think about it is to observe which swimmers become “students” of the sport. Is there a real desire on their part to get better? I’d argue that the students of the sport are the ones who have longevity, and want to keep swimming past high school levels. Of course, exceptions always exist, but generally speaking I believe this idea to be correct. Parents rightly want their kids to improve their techniques, as they know it improves performance. However, what they sometimes don’t consider, is that the athlete has to have the inner drive to be better. As parents or coaches, we can’t want it for them.

I inform the swimmers that I will “expose” them to different concepts and ideas that will hopefully give them an understanding of what contributes to swimming faster. Ultimately however, they are the ones who have to take the responsibility, do the training and skill applications, and engrain them. I also like to tell them that they have a choice, and it's ok if they decide that swimming is a fun, healthy activity, but they have other interests that may supersede my aspirations for them. However, what they can’t expect is continued improvement in the pool with no emphasis or attempt to be better.

Swimming development is a journey. There are no magic bullets, special supplements or secret techniques that will make swimmers faster. Like habits, which they say take twenty-one days to become automatic, swimming skill acquisition follows a similar path. Perhaps it starts with coming to practice twenty-one days in a row, then asking the question, what did I do correctly during those twenty-one days.

Anatomically, all swimmers are different, and although some skills are universal, their application can vary from swimmer to swimmer. This is where the coach and coach-swimmer relationship becomes important. Senior athletes need an open dialogue with their coach to understand their strengths and weaknesses, and formulate a game-plan for success.

Nothing is possible in life without hard work, and sacrifice. The same thing is true in swimming. Being the best you can be is not a birthright, it is a decision, a decision and desire to pursue excellence.  The good news is that at EBSC we recognize these elements for success, and attempt to promote them in each athlete. Furthermore, even if athletes don’t want that high level of engagement, the demands of the sport teaches them invaluable life lessons.

Equipment:

  • mesh bags
  • fins (short or long)
  • kickboards
  • pull-bouy
  • Finis snorkel
  • Strokemaker paddles (optional)
  • Yoga mats - In general, we will be doing yoga on Fridays.

We are continuing our general “get back in shape” routine this week. As noted last week, our basic workout structure is:

  • Distance: Mondays & Thursdays
  • Sprint/HQ: Tuesday & Fridays
  • Skills/drills/recovery: Wednesdays  

As a group, we have a great opportunity to improve our kicking skills. I will be spending more time emphasizing this skill throughout the season.

Lastly, we were able to add one extra meet to the senior 3/4 schedule this season. It will be on Sunday, November 5 at Waukesha South High School. An email was sent out to families yesterday. Sign-up (commit) online as you did for all the earlier meets this season.  

See you on the pool deck.

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, September 14, 2017 Update

Welcome to week 1

Welcome and thanks for your support. Swimming is a commitment and without you all, this would not be possible. It really is a great lifetime sport.

Goals

  • Goal sheets – We will be tackling these next week (Sept 18). Please transpose the times onto a white board at home for easy daily viewing.
  • Be the best you can be (every practice).
  • Take personal responsibility for: practice effort, attendance, your performances.
  • If you have you been swimming or getting private lessons elsewhere, and plan to continue through the winter season, I’d appreciate knowing. It’s extremely difficult for a swimmer to be getting information from 2 sources and not becoming confused. If they are in other dryland activities, let me know that too.
  • Advancing to the next group (S3 or S2) will be assessed accordingly:
    • Attitude
    • Maturity
    • Become a leader in your present group
    • Makes specified practice set intervals
    • Attendance meets next groups present required level – e.g. S2 = 80% level
    • Skills are ready
  • Do NOT compare yourself (times) to others, but learn from them.

Training – Broad Outline

  • Essentially, we follow a very simple formula. Long, hard, easy (and repeat).
    • Mon, Thur – distance/stroke/IM
    • Tues, Fri – HQ
    • Wed – Drill/recovery
  • The entire process then follows a progression within each type of set for a given day.
  • There is heavy focus on skills, as well as meet racing strategies.
  • My job is to shore up any technical glitches I inherit.

Attendance/Practice

  • SEN3 = 70%-100% attendance.
  • SEN4 = 60%-100% attendance.
  • Meets are the same % requirement.
  • Success in swimming is based on water-time in my opinion (10000 hours rule).
  • Please communicate with me when swimmers will miss practice, text or email.
  • Get in the water on time, and be on time – if you are late, hustle to get in.
  • Most days coaches set lanes because sets based on individual development. There is also time to be with friends so don’t worry.
  • Bring dryland appropriate clothing for dryland days (t-shirt, shorts, sneakers).
  • Talking when I’m talking is a NO-NO. It’s the easiest way to get removed from practice.
  • Not meeting your practice requirement for 2 seasons in succession may result in the swimmer not being saved a spot the following season.
  • Yoga will be offered beginning in October as part of dryland. Check the weekly schedule for details.

Attire – Race/Practice

  • Swimmers should NOT wear technical suits outside of major competitions. I suggest a cheaper suit for “in season” competition.
  • Jolene suits are not acceptable for competition and many with ties are illegal.
  • All swimmers are required to wear an EBSC cap in competition.  
  • All swimmers are required to wear EBSC apparel in competition.
  • Hairbands for longer hair are highly recommended under caps

Practice Schedule

  • Senior 3: 5 days a week, with odd Saturdays
  • Senior 4: 5 days a week unless we are low on pool space

Coaching Staff

  • Tricia Casper and Van Donkersgoed will be sharing assistant coach duties with the Senior 3&4 groups this short-course season.

Competition/Schedule

  • Meets are set up by the head coach.
  • Our taper meet is typically the regional meet (last qualifying meet for state).
  • Swimmers with state qualifying times will taper for state.
  • 12 year-old swimmers will swim “open” with the rest of Senior 3/4 group unless there is a plan to swim with Coach Rose at a 12&U meet or session. I do not attend 12&U meets/sessions. Contact me if you have any questions.

Equipment

  • Bring water bottles to practice (Gatorade/water or similar).
  • CHECK your equipment, make sure it FITS. Folks tend to grow in the group!
  • MARK all equipment. It will otherwise get lost.
  • Training equipment needed:
    • mesh bags
    • fins (short or long)
    • kickboards
    • pull-bouy
    • Finis snorkel
    • Strokemaker paddles (optional)
    • yoga mat.
  • Dryland equipment (running shoes, appropriate clothing – we run and/or do exercises). Dryland days are marked on the senior 3/4 practice calendar with the letter “d”, yoga, with the letter “y”.

Finally, Listen, and you will learn a lot. Have fun, work and race hard, and always give your best effort. There is nothing more I can ask of you.

There will be approximately 115 swim (23 week) practices this winter season. Come to practice when you are healthy. You are going to miss with illness and other activities. Plan accordingly or you will find yourself unable to meet your required season percentage. I will send out courtesy monthly emails for those who are behind their required average.

Please make sure your swimmers eat a healthy snack before practice, especially if they are coming from other physical activities directly to practice. Our website offers nutrition information. Please look it over, it is important.

See you on the pool deck.

Phone/Text: (262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, September 7, 2017 Update

Welcome to the Senior 3/4 2017-2018 short course season.

Our group makeup is as follows:

  1. We have 42 total athletes
  2. Senior 3 has 28 athletes, senior 4 has 14 athletes
  3. 14 athletes are high school swimmers
  4. 12 swimmers are new to the group this season

Some Group Logistics:

  • Practices will shuffle between 3 venues this season, Brookfield East, Brookfield Central and Milwaukee Lutheran.
  • Coaches will be available 15min before and after practice for any questions you may have. Feel free to stop in and introduce yourselves.
  • Attendance is a large part of what helps the swimmers accomplish their goals. Swimmers are required to make the following percentage of practices:
    • Senior 3 is 70%
    • Senior 4 is 60%

This is a running average over the entire season. Please ensure that your swimmer builds an attendance buffer to offset missed practices due to other activities and illnesses (yes these always occur). I try to send out a courtesy letter once per month to notify families if their swimmers are falling behind the required percentage attendance. Even though you may have notified me that your swimmer is going to be missing practices for various reasons, I’ll still send the letter as a courtesy reminder.

  • I prefer notification when a swimmer will be,
  1. Late for practice (either swim or dryland)
  2. Needs to leave early from practice (either swim or dryland)
  3. Missing practice altogether

Texting me is easiest (see my number below), or a written note is fine too. I respond immediately when I receive text messages. If I don’t respond it means I have not seen your text yet. Notifying me via email is my least desirable option, but certainly acceptable when sending me a regular weekly/monthly schedule of your swimmers planned attendance.

  • Meet attendance has the same requirement percentage as practices for each group. The general rule is that swimmers arrive 15 minutes before scheduled warm-up times. Please ensure that you respect these guidelines and arrive promptly.
  • Training equipment needed:
  1. Mesh bags
  2. Water bottles (Gatorade/water or similar)
  3. Fins (long)
  4. Kickboards
  5. Pull-bouy
  6. Finis Snorkel (we use a lot for swimming drills)
  7. Strokemaker paddles (size 0.5). Do not buy bigger sizes than this unless you clear it with me.
  • Dryland equipment needed:
    1. Running/tennis shoes
    2. Appropriate clothing (shorts and t-shirt) – we run and do exercises.
    3. Yoga mats

Dryland days are marked on the senior 3/4 practice calendar with the letter “d” or “y” (yoga). Dryland is part of our regular practice on the days it is scheduled, and is NOT optional.

Our first practice will be next week Monday (9-11), and it includes dryland.

See you on the pool deck.

 

 

Thursday, August 3, 2017 Update

We head into 13&O Wisconsin State Championship weekend. Good luck to our five athletes from S3/4, Ty Casper, Michael Long, Callie Gregg, Cynthia Lu, and Abby Wanezek (See their picture on the Elmbrook facebook page). This will be a new experience, a higher level of competition and anxiety. Most will compete individually, and on relays. After this long summer season, I'm excited to watch them seize the opportunity, and race.

Those of you on break, enjoy the time off. Do all those fun things you like to miss swim practice for (he-he), and be ready to tackle the short course season in September. 

See you on the pool deck!

**Update

  • Callie Gregg and Abby Wanezek were part of the 13-14 State Champion 200 Medley Relay
  • Abby Wanezek attained winter Speedo cuts in the 100 and 200 backstroke
  • Callie Gregg attained her winter Speedo cut in the 100 breaststroke
  • Callie Gregg was part of the 13-14 State Champion 400 Medley Relay

 

Thursday, July 27, 2017 Update

Congratulations to all the swimmers who swam at the Silver State meet this past weekend.

The stats from the meet were as follows:

  • Total swims: 218
  • Best times: 179
  • Best times %: 82.1%
  • Senior 3 Best times: 127 of 144 = 88.2%
  • Senior 4 Best Times: 52 of 74 = 70.3%

Group stats from the past season:

  • Senior 3 Attendance: 77%
  • Senior 4 Attendance: 54%

Attendance for the season:

  • Top 3: Callie Gregg, Autumn Lee, Cynthia Lu
  • Swimmers 90% and above: Callie Gregg, Autumn Lee, Cynthia Lu, Clare Freitag, Tyler Casper, Owen Tan, Brady Miller, Mia Hayward, Abby Wanezek

We had 12 new 13-14 LCM state cuts - Abby Wanezek (5), Callie Gregg (3), Cynthia Lu (2), Tyler Casper (1), and Michael Long (1).

We had 1 new 15-16 state cut – Abby Wanezek (1)

Best Times at the meet:

  • Senior 3:
  • Abraham Balding (7), Gabby Bellido (4), Katie Bingenheimer (7), Gab Brueggeman (6), Tyler Casper (5), Amelia Decker (6), Kam Dembny (4), Clare Freitag (5), Callie Gregg (7), Jacob Habermehl (2), Lilly Hayward (6), Maggie Jambois (7), Autumn Lee (5), Meghan Long (4), Michael Long (6), Cynthia Lu (5), Brady Miller (5), Maya Rogne (5), Allison Schmidt (6), Manasi Simhan (6), Owen Tan (6), Jacob Wadzinske (3), Abby Wanezek (6), Maddie Westfahl (4)
  • Senior 4:
  • Aarav Barde (3), Chris Davis (5), Jana Gharia (5), Connor Gustafson (4), Mia Hayward (4), Gabby Heinle (1), Aly Johnson (4), Eva Johnson (3), Arman Kamrani (6), Max Mandella (5), Trisha Nandakumar (5), Zayda Stephens (5), Heidi Stueckroth (2)

Well done swimmers!

Please remember we have 13&O State practice this coming Saturday (7-8:30am). Next week, practices will end earlier, and I can try project the time of completion on a day to day basis. Please be patient as it will only be my best guess.

See you on the pool deck.

 

 

Thursday, July 20, 2017 Update

EBSC Silver State Meet information can be found here.

Heat sheets must be printed at home. Remember, morning (& earlier) sessions can end early which will make afternoon warm-ups earlier. Please plan some extra time from the warm-up times below. All swimmers should be at the meet 15-20min before posted warm-up times (see below):

  • Friday: 3:20pm
  • Saturday: 12:40pm
  • Sunday: 12:10pm

For the majority of senior 3/4 swimmers, this will be the last meet of the season. We have done a lot of hard training, and I’m excited to see what the swimmers can achieve. At this point it is important for all the swimmers to get excited for their events. So much of this game is mental (like most sports) and requires the athletes to believe they can achieve their goals. I always say, “don’t beat yourself before you climb up on the block”. Think positively throughout your races, even when it gets hard. Finally, senior 3/4 is an introduction into senior swimming. You have learned a lot this past season but should not forget that your journey at EBSC is a seasonal process. There are no short-cuts and no “secrets” to swimming fast. It is always enough if you give it your very best effort, and no-one should ever ask for more than that!   

For state swimmers, and those who achieve any new state cuts, please check the schedule for workouts over the next 2 weeks.

Finally, there has been a lot of long hours and planning that have gone into making this EBSC-hosted Silver State meet a success. Now it falls to the parents and volunteers to do their part (cheerfully), even during those long afternoon sessions. Simply put, this meet cannot be run without our parent volunteers. Be proud to be Elmbrook Swim Club, and show it with your positive attitude!

See you on the pool deck.

 

 

Thursday, July 13, 2017 Update

EBSC Silver State Meet information can be found here. Psych sheets were released today, please check them.

Please note the full team practice on Saturday July 15 from 8:00-9:30am, immediately followed by a team picture.

As we enter the final week of the season, practices will begin to shorten for those tapering for the Silver State meet. I’d ask all parents to be patient and communicate with their swimmer for pickup times (i.e. call or text when they are done). I don’t want to be specific about finish times because some days we will be longer, some days shorter. We will never be longer than what is on the calendar. We will have dryland on each day it is posted on the calendar but will probably end earlier (except yoga on Tuesday will end at the posted time). Please note on Thursday, S3 Silver State will swim in the mornings only, S3 State qualifiers will swim morning and afternoon, and S4 will swim afternoon only. Friday Morning there will be no practice for any senior 3/4 group. The meet will start in the afternoon.

Week 7-17 thru 7-21:

Monday:

  • AM: Silver 3/State 3/Silver 4: 7-9am + dryland

Tuesday:

  • AM: Silver 3/State 3: 7-9am
  • PM: Silver 3/State 3/Silver 4: 2-3:30pm + Yoga (3:45-4:15pm)

Wednesday:

  • AM: Silver 3/State 3/Silver 4: 7-9am + dryland

Thursday:

  • AM: Silver 3: 7-8am
  • AM: State 3: 7-9am
  • PM: State 3: 4:30-6pm
  • PM: Silver 4: 4:30-5:30pm

Friday:

  • NO PRACTICE any group

 

  • *Silver 3: Silver State Senior 3 Taper Group
  • *State 3: State Qualifiers Senior 3 Group
  • *Silver 4: Silver State Senior 4 Taper Group

See you on the pool deck.

 

 

Thursday, July 6, 2017 Update

Trust everyone had a great July 4th holiday!

Heading into the final regular season meet (PX3) this coming weekend at Pleasant Prairie Rec Plex. Psych sheets, and heat sheets can be found here.

Please note that heat sheets will not be sold at the meet, so please print them at home. All swimmers should be at the meet by 7:45am on both Saturday, and Sunday.

Meet entries for the EBSC Hosted Silver State meet are available to view online. These will be finalized on Monday 7-10-17. No changes will be made after this time.

Please note the full team practice on Saturday July 15 from 8:00-9:30am, immediately followed by a team picture. Mark your calendars!

See you on the pool deck.

 

 

Thursday, June 21, 2017 Update

Outdoor swimming reminders:

  • Please make sure you have all your swimming equipment and that it is in working order
  • Label your equipment
  • Please make sure you bring appropriate dryland attire (flip-flops are not a good option)
  • Bring water bottles filled with ice, and fill them as needed at the pool
  • Use dark goggle when swimming outdoors

The dryland schedule for the remainder of the summer is as follows:

Week with no meet on the weekend:

  • Monday: Dryland
  • Tuesday: Yoga
  • Friday: Dryland

Week with a meet on the weekend:

  • Monday: Dryland
  • Tuesday: Yoga
  • Wednesday: Dryland

Make sure you have the most up-to-date June and July calendar. Check the EBSC website.

Please note the full team practice on Saturday, July 15 from 8:00-9:30am, immediately followed by a team picture. Mark your calendars!

The swimmers are really enjoying “Bagel Wednesdays”. Thanks to the parents who volunteered to supply them each week.

Congrats to the swimmers who traveled to Indianapolis to participate in the JAGS meet. The pool was fantastic, and everyone had a great time.

We have entered our final stretch of the summer season with only 4.5 training weeks left. The best strategy to ensure you get the most out of the training season is to plan. If anyone is concerned about their attendance, text or email me to get your exact percentage. Also, if you will be missing practices for an extended period, please let me know (text or email).  

See you on the pool deck.

 

 

Thursday, June 15, 2017 Update

Our first week of outdoor training is in the books. Some lessons from the first week.

  • Please make sure you have all your swimming equipment (extra dark goggles)
  • Label your equipment
  • Please make sure you bring attire and appropriate shoes for dryland (flip-flops are not a good option)
  • Bring water bottles filled with ice and fill them as needed at the pool
  • Purchase dark goggles

Please note the full team practice on Saturday, July 15 from 8:00-9:30am, immediately followed by a team picture. Mark your calendars!

Thank you to all the families who volunteered to supply bagels each Wednesday. We do not need any more volunteers for this season.

I sent out an email to all the families traveling to the JAGS meet at IUPUI this coming weekend. Please take the time to read all the information. Do not be late to warmups because if you fail to check-in to the meet, you will be scratched for all events on that given day. Check-ins close 45min before the scheduled session start (i.e. 7:15am each morning for 13&O swimmers). I cannot check you in if you are not there and I have not been in contact with you regarding your whereabouts. Please text me if you will be late. I have been informed that the pool atmosphere can sometimes be cooler, so please prepare for that and bring extra sweats just in case (maybe even a parka).

Practice on Friday (tomorrow) morning will run at the usual time. It is optional for those traveling to the JAGS meet, and will be run by Coach Tricia.

This past week has mostly been focused on adapting to long course training. As always, keep your attendance as high as possible and you will find the adjustment to be easier.     

See you on the pool deck.

 

 

Thursday, June 8, 2017 Update

Congratulations to the swimmers who raced at the SEAY Pirate Plunge meet this past weekend. I thought the efforts across the board were outstanding. Many of the group are beginning to understand racing and what it takes to complete a successful race in terms of splitting and pacing. This was great to watch for both Tricia and I.

If you have signed up for the EBSC/PX3/WEST Dual meet on Wednesday, June 28, the entries are available online to review. This is the last chance to change any events I have entered your swimmer in. Please check them.

Please note the full team practice on Saturday July 15 from 8:00-9:30am, immediately followed by a team picture. Mark your calendars!

Our first outdoor practice begins at Wiberg Aquatic Center (Wirth Park) tomorrow morning. Practices begin at 7am sharp. Please be on time. With Pilgrim road closing beginning June 12, plan routes from the south (i.e. North Avenue).

We will be continuing our “bagel Wednesdays” tradition this summer. I’m looking for family volunteers to pick one of the 6 Wednesdays we are outdoors to supply bagels (and cream cheese) for the swimmers. We will have 30-35 swimmers each week at that practice. Bagels must be delivered to the pool by the time practice concludes (typically 9 or 9:30am – check calendar). Our first Bagel Wednesday is June 14. Text or email me to secure a spot.

This week we continued backstroke drills as well as introduced backstroke starts. We also reviewed the rule where swimmers cannot be submerged on the finish. We also will be working on underwater dolphin kicking as part of our regular weekly practice programming.

See you on the pool deck.

 

 

Thursday, June 1, 2017 Update

This coming weekend we head to the SEAY Pirate Plunge at the Walter Schroeder Aquatic Center. Full meet information can be accessed here, including heat sheets.

If you have signed up for the EBSC/PX3/WEST Dual meet on Wednesday, June 28, the entries are available online to view. This is a “fast” meet, and I have tried to keep the events person specific, fun, and short. We do have practice that morning before the meet. If you would like any changes, please contact me.

This morning I sent out attendance updates through May 2017. You would only have received an email if your swimmer has fallen below the required EBSC attendance standards. Also, I did NOT include emails to swimmers who have been out of the pool for an extended period for medical reasons. If you need more information or would like to know your swimmer’s individual attendance, please contact me directly via email or text. Most families are communicating with me when their swimmers are unable to attend practice. Thank you for that!  

Please note that despite not having the EBSC Summer Sizzler this summer session, a full team practice and photo have been added to the schedule for Saturday July 15. The full team practice will take place from 8:00-9:30am, immediately followed by a team picture. Mark your calendars!

Next week, Wednesday June 7, please join us for the senior nutrition night from 5:15-6:15pm in the Brookfield East Cafeteria. This is a worthwhile event open to all S1-2-3-4 swimmers and parents.

This week we introduced backstroke drills. We reviewed two-peak vs three-peak backstroke pulling. Drills included:

  • Kicking mechanics
  • Body position and rolling
  • Catch, and first upsweep
  • Second downsweep and second upsweep
  • Double arm backstroke
  • Timing of the body roll per stroke cycle

Next week we will continue with backstroke cycle timing, arm recovery, kick timing, underwater dolphin kicking.

See you on the pool deck.

 

 

Thursday, May 25, 2017 Update

I was very happy our senior 3/4 swims from this past weekend. We have been doing a lot of stroke mechanics work, and the last place those changes will show up in, is meets. Most of all, I was very pleased with the efforts each swimmer gave during their races.

The EBSC Biathlon is still open for sign-ups. This is a fun EBSC event held at Wirth Park and consists of the athletes doing a predetermined run and swim. The biathlon is then followed by a team picnic. Please consider signing up if you have not already done so.

We are closing in on the halfway mark of the season, in terms of gross number of practices. It may feel like summer is just beginning, however the reality is that the season is halfway complete. I know that many school activities and sports are ending soon, and I look forward to the summer training that lies ahead.

Many of the swimmers have final exams either right now, or very soon. Remember that we encourage all our senior swimmers to prioritize their time, and build in a 1.5-2 hour slot for swim practice. Doing so will help develop a personal strategy for when the swimmers enter high school, and even college, where missing practices are not an option.

This week we wrapped up freestyle drills by focusing on the kick and stroke timing, and how this relates to the movement of the arms and legs. We also touched on starts and timing them to 12.5 yards. This was a great feedback exercise which we will continue throughout the summer. Concluding freestyle drills were:

  • Kicking mechanics and NOT creating drag by excessively bending the knee
  • Fins kicking which helps give kinesthetic feedback
  • Left and right hand lead drills
  • Timing drills focusing on where the kick occurs relative to the arms cycle
  • 6 beat kick vs 2 beat kick

Next week we will move to backstroke drills introducing the 2 vs 3 propulsive options of the backstroke stroke cycle.

Happy Memorial Day!

Coach Laren

 

 

Thursday, May 18, 2017 Update

As we look ahead to the BDSC meet this weekend, please we aware of the warmup times. Warmups for both Saturday and Sunday begin at 8am sharp, so please be at the Rec-Plex pool by 7:40am. This meet will also require that swimmers check-in (sign next to their name). Failure to do so by the deadline will result in the swimmer being scratched from all their events for that particular day. Check-in closes at 8:20am on Saturday and Sunday. It is important that swimmers are not late or at the very least contact myself or Coach Tricia if they are unable to make the 7:40am arrival time. Warmups at this meet are predetermined, and the EBSC slot is from 8:00-8:25am. Arriving later than 8:25am will mean that the swimmer will not be able to warm up.

The EBSC Biathlon is still open for sign-ups. This is a fun EBSC event held at Wirth Park and consists of the athletes doing a predetermined run and swim. The biathlon is then followed by a team picnic. Please consider signing up if you have not already done so.

I have completed meet entries for the BDSC, SEA-Pirate Plunge, and JAGS meets. Please check these entries online through our website.

At a meeting this week I discussed (summarized) an article that I thought had great significance for our 13&O swimmers. The article is from SwimSwam.com and can be read here.

As swimmers make daily choices about their swimming, and what they want/expect to get out of the sport, I thought this article highlights some very important aspects that could be used as a precedent for the rest of their careers. Please read it and discuss it with your swimmer. There are no “right” or “wrong” answers and swimmers can certainly make decisions according to how “serious” they feel about their swimming careers versus other important activities in their lives. Commitment is the key aspect, regardless of what they decide is the most important for themselves.

This week we continued with freestyle analysis and drills. The swimmers were introduced to the fundamental propulsion part of the stroke. This included:

  • Entry and reach
  • Downsweep into catch position
  • The propulsive insweep
  • The propulsive outsweep
  • The concluding upsweep

Next week we will move to the timing of the arms and kick, as well as recapping breathing, and fundamental kick mechanics.

I promised the swimmers a great video here about bubble rings and how these dolphins make it look so easy. Keep practicing swimmers!

See you on the pool deck.

Coach Laren

 

 

Thursday, May 11, 2017 Update

Congrats to all the swimmers who swam the LFSC meet at the rec-plex this past weekend. We did a great job of getting to the meet on time and working together with senior 1/2 to get through a busy warm-up period. It was a bit unfortunate that we lost many of our 200 IM swims, but all the meet hosts reserve the right to cut swims in order to preserve their daily timelines. Fortunately, we have quite a few other opportunities to swim the 200 IM over the course of the season.

Reminder: The PX3/WEST/EBSC dual meet was switched to Wednesday, June 28. You can change/add/remove commitment till June 1, 2017.Also, if you are interested in joining us at the travel meet in Indianapolis this summer, please let me know ASAP.

I have completed meet entries for the BDSC, SEA-Pirate Plunge, and JAGS meets. Please check these entries online through our website.

A link to the picnic signup can be found here.

A link to the biathlon signup can be found here.

This week we will continue our focus on freestyle drills. From the basic setup drills last week, we will move to the pull, timing of stroke and kick, and kick mechanics in general.

As complex as all the strokes can be, the general idea in swimming is to maintain propulsion whilst reducing drag forces. This basic fundamental cuts across all strokes, and is not limited in its application. Stroke rate is part of the propulsion equation, and as a senior 3/4 group, we tend to struggle with it during our races. It seems easy for 12&unders to generate stroke rate, but in many cases that ends with the onset of puberty. Pubescent life changes, in terms of growth and development, alter the swimmer’s strength-to-weight ratios, and this has a direct effect on the individual’s ability to generate stroke rate. Compounding the issue is an increased body girth which is hopefully offset by their natural increase in strength but not always guaranteed. A once small, lean, and relatively strong kid is suddenly confronted with massive body changes, and forced to deal with an altered body structure to coordinate and move through the water. This can be quite challenging!

Swimming is a journey, and at EBSC we have a process of groups to help swimmers move through these different swim phases. No individual’s rate of development is equal, and parents and swimmers would be wise to keep an eye on the long-term journey. There are going to be plateaus and even possibly short regressions during this time of change. Swimmers are forced change their mindset and understand that it is unrealistic to expect rapid and large time improvement like they did as 12&unders. The road to continued success and improvement for 13&over swimmers demands longer hours, fewer relative improvements, and a much higher level of commitment.

Commitment (practices or workouts) is the swimmer’s currency to maximize their long-term potential.

See you on the pool deck.

 

 

Thursday, May 4, 2017 Update

I was very pleased with our first meet outing this past weekend at the Rec Plex WEST meet. I thought the swimmers put forth great efforts all around, and accomplished the goal of getting reacquainted with long course swimming.  This coming weekend we head back to the Rec Plex for a two day meet, and in many cases get to redo our swims from last weekend.

I have had a few questions about meets, and where to find information about them. Our EBSC website lists each meet on the home page (under “Events/Meets”). Simply click on the meet of interest, and the most up-to-date information will be posted. Sometimes we steer you directly to the host meet information page for extra details. Please make yourselves familiar by looking around the EBSC website. Lastly, generally speaking host teams only publish heat sheets, timelines, and other pertinent information 3 to 4 days before the meet is scheduled to begin. We make it available as soon as we receive it via our website.

Warm-up times for the LFSC Meet morning session is 8:00am for both Saturday and Sunday. Please arrive at Pleasant Prairie Rec Plex at 7:45am. There is a little construction work that could add 5-10minutes to your travel time so please plan accordingly. Generally, travel times from Brookfield are about 1 hour. A map to the meet venue can be found here.

As a courtesy, please click here to be linked to EBSC meet information page for the LFSC meet.

Reminder: The PX3/WEST/EBSC dual meet was switched to Wednesday, June 28. You can change/add/remove commitment till June 1, 2017.

I have been asked about nutritional information that we may have to share with our swimmers. Our website has this information here. Please review it, and contact me if you have any additional questions.

The 2017 summer biathlon and picnic signup has been opened on our website. Please sign your swimmers up for these events as soon as possible.

A link to the picnic signup can be found here.

A link to the biathlon signup can be found here.

Our drill focus this week has been freestyle. I broke the drills into two separate practices because there is a lot to cover. Items we covered were:

  • Kick, and foot position
  • Body position, balance, and head position
  • Hand entry position, and the link to excess bubbles upon entry
  • Shoulder roll and body position through the stroke
  • Intro to high elbow freestyle and the catch
  • Breathing drills, and head position when breathing
  • Breathing timing

We use snorkels throughout these drills and swimmers without them are not getting the full benefit of the drills. Please check the status of your swimmer’s snorkel (i.e. own one, is in working order etc.).

See you on the pool deck.

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com

 

 

Thursday, April 27, 2017 Update

Our first meet of the summer ’17 season is upon us. All meet information, including heat sheets, will be available here. Please print your own heat sheets. The projected warm-up time for Saturday afternoon session is 12:45pm. Please arrive at Pleasant Prairie Rec Plex by 12:30pm.

I know we have some new swimmers in our group this season. A map to the meet venue can be found here.

If this is your first meet swimming for EBSC or need a refresher, please see the EBSC guidelines for a good meet experience here.

Reminder: The PX3/WEST/EBSC dual meet was switched to Wednesday, June 28. You can change/add/remove commitment till June 1, 2017.

As a general reminder, please NEVER bring any glass products or bottles onto the pool deck (practices or meets).

Our drill focus this week has been breaststroke. The fun part about teaching this stroke is that there are key elements which must be executed correctly in order to have success.

  • The kick – lift heals, DO NOT pull up knees
  • The kick – Snap the last 20% of the kick until feet come together
  • The kick – size varies depending on leg/ankle flexibility (all individual)
  • The hips – Slide hips forward as you execute the pull
  • The arms – do not start the pull until the kick is complete
  • The arms – more of a sculling action with high elbows than a backwards pull
  • The arms – pull begins and ends in the streamline position (NO PAUSES under chest)
  • The head – stays in a neutral position (not bob and down). No need to lift head and look forward when in a streamline position)

See you on the pool deck.

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com

 

 

Thursday, April 20, 2017 Update

Welcome back to everyone. I trust everyone had a great break.

I sent out emails yesterday with entries for the LFSC and WEST meets. Please check those online at EBSC.org.

The PX3/WEST/EBSC dual meet was switched to Wednesday, June 28. You can change/add/remove commitment till June 1, 2017.

Equipment Reminder: (PLEASE CHECK THAT ALL EQUIPMENT IS IN WORKING ORDER AND STILL FITS YOUR ATHLETE)

Long fins

Paddles – strokemaker brand (size 0 or 0.5)

Finis Snorkel

Pull-bouy

Kickboard

Mesh Bag to house all your equipment

Water bottles

Please label all your equipment with your name (use a black sharpie). With 44 group members, and many having equipment that looks identical, stuff is easily lost.

Dryland days:

Yoga mat

Running shoes

Shorts

T-shirt

I’m still having swimmers arriving at practice with either equipment that no longer fits or don’t own the equipment. I encourage you to please check everything I have listed above. We use our equipment on a daily/weekly basis, and essentially your swimmer cannot benefit from the work without the required equipment. Thanks for your support.

This week, we will be focusing on getting the swimmers back into their training after the break. We have completed 2 great practices, and I was pleased with the way the main sets were completed. Our first meet is April 29th (next weekend), so we will be getting straight back into training, and not “starting the season over”.

Last week I posted some documents within my article. If you missed anything (including the parent meeting) scroll down to last week’s article, and you will find these notes.

See you on the pool deck.

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com

 

 

Thursday, April 6, 2017 Update

Thanks to all the parents who attended the senior 3/4 meeting last night. I have posted the notes from the meeting here, if you missed it.

Here is the goal sheet I talked about. Please have your swimmer return a copy to me, and transpose their times onto a whiteboard at home before they do so.

We are still finalizing yoga days for dryland. I will send a note out when the days are finalized.

I got a couple enquiries that the LFSC event numbers in the meet information packet did not match up to the entries you saw online for your swimmer. We have contacted LFSC to check on this discrepancy.

The PX3/WEST/EBSC dual meet was switched to Wednesday, June 28. You can change/add/remove commitment till June 1, 2017.

Equipment Reminder: (PLEASE CHECK THAT ALL EQUIPMENT IS IN WORKING ORDER AND STILL FITS YOUR ATHLETE)

Long fins

Paddles – strokemaker brand (size 0 or 0.5)

Finis Snorkel

Pull-bouy

Kickboard

Mesh Bag to house all your equipment

Water bottles

Please label all your equipment with your name (use a black sharpie). With 44 group members, and many having equipment that looks identical, stuff is easily lost.

Dryland days:

Yoga mat

Running shoes

Shorts

T-shirt

The Easter break is upon us. We will see everyone back on Tuesday April 18th.

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com

 

 

Thursday, March 30, 2017 Update

We are in full swing with practices for the summer LC season, and the group is beginning to take form in terms of swimmers finding their slots in lanes. This week we will be conducting our first “test set”, which will allow me to better place the swimmers during their aerobic training sets. The test should not be anxiety provoking, and only assesses their training speed (has no bearing on racing speed).

We also completed goal sheets this week. I am sending home goal sheets for those swimmers who were not at practice the day we did this exercise. Please prompt your swimmer to complete them and get them back to me ASAP.

This coming Sunday is the senior banquet. I have decided to adopt the senior 1/2 format in terms of how swimmers will be introduced. Each swimmer will be given a name of a team member from senior 3/4 who they will introduce. Coach Tricia and I will be sending out an email today with instructions on how to complete the exercise. Please check your emails for this information if your swimmer is attending the banquet. 

I will be conducting a parent meeting next week Wednesday, April 5 for senior 3/4. It will be conducted after practice (6-6:30pm) in the bleachers at Brookfield Central High School. Bring any relevant questions you may have, and I’ll do my best to answer them.

In an attempt to keep all senior 3/4 swimmers informed about their attendance record, I have compiled a standard letter which I will send out bi-weekly. This letter is not intended to alarm parents, but simply a way for them to know if their swimmer is on-track with the expected attendance level in each group. Some of you have contacted me with specifics regarding your athlete’s schedule, so I am aware of their specific situation. Regardless, a letter will be sent out until your swimmer is able to meet the group’s requirement. If you would like to know your swimmer’s specific attendance percentage, please text or email me. Thanks for your understanding. 

Equipment Reminder: (PLEASE CHECK THAT ALL EQUIPMENT IS IN WORKING ORDER AND STILL FITS YOUR ATHLETE):  Long fins, Paddles – strokemaker brand (size 0 or 0.5), Finis Snorkel, Pull-bouy, Kickboard, Mesh Bag to house all your equipment, Water bottles.

Please label all your equipment with your name (use a black sharpie). With 44 group members, and many having equipment that looks identical, stuff is easily lost.

Dryland days:  Yoga mat, Running shoes, Shorts, T-shirt

This week I introduced freestyle drills. I broke the stroke down into the key components, and for the next week or so will try to solidify these components in the minds of the swimmers.

See you on the pool deck!

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com

 

Thursday, March 23 2017 Update

It has been great to be back on deck this week, and getting to know the new group. Practices have been going well, and we are figuring out where everyone fits best in the pool each day. Please continue to communicate with me via text or email if your swimmer will be missing practices (I tend to respond faster to text). I’m keeping a detailed log this season of attendance, and all information will be helpful to ensure my records are accurate.

Buying the equipment below can be done through our local vendor, Elsmore, or online at a website like:

Http://www.swimoutlet.com

Yesterday I went through an article with the group discussing techniques for building confidence. Please feel free to read it, and discuss it with your athlete:

https://www.yourswimlog.com/swimmers-confidence/

Today we will be completing our goal sheets for the summer season. I’m going to be asking the athletes to create a display at home where they can see their goals each day. A whiteboard will be a great option for this exercise because times can be updated if necessary.

Equipment Reminder:

Long fins

Paddles – strokemaker brand (size 0 or 0.5)

Finis Snorkel

Pull-bouy

Kickboard

Mesh Bag to house all your equipment

Water bottles

Please label all your equipment with your name (use a black sharpie). With 44 group members, and many having equipment that looks identical, stuff is easily lost.

Dryland days:

Yoga mat

Running shoes

Shorts

T-shirt

This week we have been focusing on sculling. This skill is the basic building-block of all strokes, and is important for swimmers to understand. Moreover, it gives the swimmers kinesthetic awareness (their hands in space), and promotes “feel” for the water. Once they can identify the “pressure” on their hands and forearms that sculling promotes, they can mimic this feeling into their different strokes. Generally speaking, feeling pressure is good, and means the swimmer has a “hold” on the water. The feeling of no pressure implies they are “slipping” and not holding the water.    

Finally, we will have 3 coaches working with our group this summer season. Coach Trisha Casper returns for another season, and we will also be joined by Tomer Korabelnikov in mid-May.

See you on the pool deck!

Coach Laren

(262) 408-8443 (Cellphone & texting number)

Laren.tiltmann@gmail.com