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S4/3 Group Page

Thursday November 14, Update 2019

Hi Friends,

Tomorrow we have our time trial meet at Brookfield East High School. Warm ups are from 5:00 p.m. to 5:40 p.m. so please srrive 15 minutes prior to start team. The meet will begin at the conclusion of warm ups.

The Px-3 meet went very well last weekend. Even though the senior 3&4s were racing tired we still had a lot of best times across the board and I was pleased with how everyone raced!

Moving from the senior 3 group to the senior 2 group is a big change. I wanted to share with everyone things that I look for when moving kids up to the senior 2 training group. You must know how to use the clock and keep track of what's going on in a set such as keeping track of repetitions and knowing what times youare holding during a set. I am also looking for kids to be leaders in and out of the pool. This means leading by setting a good example, being a leader in your, and being a great listener. Attendance/Punctuality is another big thing. You MUST meet the attendance requirements to be considered for a group change. I also need to see timeliness from you and by that I mean being on deck ready to stretch at least 5 minutes prior to the start of practice. On top of all this I look at your test set results(shows where your endurance is) and how strong all four of your strokes are. There are a few other things I look at but I will go into more detail about this at practice.

Remember tonight we are practicing at Brookfield East from 3:30 p.m. to 5:00 followed with a 30 min dryland. Bring your water bottle to practice!

See you on deck,

Anthony Kolbus

 

Thursday November 7 Update, 2019

Hi Friends,

This Saturday and Sunday we have the PX3 meet at the Rec Plex in Pleasant Prairie. Both days we are going to be swimming in the A.M session with warm ups starting at 7:30 a.m. so plan on arriving no later than 7:15 a.m. The meet will then start at 8:30 a.m. I have had questions about wearing tech suits for this meet and we will NOT be wearing tech suits so please wear your team EBSC suit for this meet.

Tonight 11/07/19 we are practicing at East from 3:30 – 5:00 pm with dryland from 5:00-5:30 pm.

This Friday 11/08/19 we are practicing at Central from 4:00 pm to 5:30 so plan accordingly.

Remember if you are going to be late have you or your athlete shoot me a text/email and they will be excused from push-ups!

One last announcement…

Swim A Long:

The Swim A Long is a mandatory fundraiser taking place December 7 at the Brookfield Central Pool. The Senior 3 & 4 group will swim from 9:00 am to 10:00 am on that day. The goal is to raise $25,000 for the Elmbrook Swim Club. The way this works is those participating will swim with their training groups for an hour straight to see how many laps they can complete. Participants will have pledges from family, neighbors, businesses etc. before they swim.

So to get started, follow this link http://www.ebsc.org/ and click on the “please help” button. All families are required to secure pledges. Here are the mandatory fundraising levels expected: 1 Swimmer = $60, 2 Swimmers = $75, 3+Swimmers = $85. 

This event is a great way to support our team to have fun with each other! Please feel free to ask questions about this. I will be going into more detail about this at practice for the senior 3s and 4s as well.

See you on deck,

Anthony Kolbus

Thursday October 31, 2019 Update

Hi Friends,

Please make sure to double check the schedule for the month of November because our practices times change significantly towards the end of the month. Tomorrow on 11/01/19 we are practicing at the Central pool from 4:00 pm-5:30 pm so please plan accordingly.

Swim A Long:

The Swim A Long is a mandatory fundraiser taking place December 7 at the Brookfield Central Pool. The Senior 3 & 4 group will swim from 9:00 am to 10:00 am on that day. The goal is to raise $25,000 for the Elmbrook Swim Club. The way this works is those participating will swim with their training groups for an hour straight to see how many laps they can complete. Participants will have pledges from family, neighbors, businesses etc. before they swim.

So to get started, follow this link http://www.ebsc.org/ and click on the “please help” button. All families are required to secure pledges. Here are the mandatory fundraising levels expected: 1 Swimmer = $60, 2 Swimmers = $75, 3+Swimmers = $85. 

This event is a great way to support our team to have fun with each other! Please feel free to ask questions about this.

Tonight 10/31/19 there is NO practice for senior 3 & 4.

I noticed yesterday at practice that some of us are still missing equipment. Specifically snorkels and water bottles. I expect your swimmer to have both at practice every day!

All the senior 3 & 4 coaches are very impressed with the effort and focus level we have seen in practice these past couple weeks. Its very exciting and I can’t wait to see all this hard work pay off at the end of the season!

See you on deck,

Anthony Kolbus

Thursday October 24, 2019 update

Hi Friends

Our next meet is the PX3 meet at the Rec Plex in Pleasant Prairie from November 8-10. This is a three day meet starting Friday afternoon with Distance events. Warm ups on Friday Start at 4:30 pm. Saturday and Sunday we are racing in the AM session with warm ups beginning at 7:30 AM both days. Please arrive 15 min prior to each warm up session.

Across the next couple of weeks we will have girls returning from the High School swim season. I recommend taking one week off after your last HS swim meet. This will give you time to recover mentally and physically from your season without being out of the water for too long.

Please make sure that when your swimmer sends an email/text message to me that they CC a parent into the conversation. I am not allowed to respond to you swimmer if they send a message without a parent in the conversation.

Tonight we have practice at East with a 30 min dryland starting at 5:00 PM and swim practice going from 5:30-6:30 PM. Please look ahead at the November schedule as our practice times change significantly.

Next week on 10/31 we have no practice, enjoy your day off!

See you on deck,

Anthony Kolbus

Thursday October 17, 2019 Update

Hi everyone,

Our second meet of the season is this weekend at Homestead High School! General warm ups begin at 7:00 a.m. with the meet scheduled to start at 8:05 a.m. Please arrive at least 15 min prior to warm up start. This will allow your swimmer the time he/she needs to find seating and put on their team suit. Let’s do our best to wear Elmbrook attire and show our team spirit!

It’s important to stay fueled at meets so it would be a good idea to bring a light snack (granola bar, fruit, sandwich etc.) and water bottle this weekend.

We have no practice next week on 10/23/19 so enjoy your day off.

This week we have been focusing on IM and kick training in practice. We have also been working on leg strength in dryland so that we have more power in the pool. I noticed some of the 3s and 4s have been more sore than usual. I recommend to drink lots of water and do extra stretching at home. This will help you to recover faster.

Next week we are going to focus on our best stroke and do some negative split work. These types of workouts will help make sure that all the senior 3s and 4s are finishing their races with speed!

See you on deck,

Anthony Kolbus

Thursday October 10, 2019 Update

Hi Friends,

Congratulations to all the senior 3 and 4 swimmers that competed in our first meet at Arrowhead High School! It was a quick meet but I was very please with how everyone raced and cheered their teammates on. Nice job everyone! I have a couple announcements for you as we close out the week.

There is NO practice tonight (10/10/19). Practice resumes tomorrow at the East pool at 6:30.

Next week we are off on 10/16/19.

The best way to improve in this sport is to practice consistently, and improve your technique. That is the fastest way to get faster. Please keep this in mind as we move through the season and remind your athlete often. The practice requirements for the senior 3&4 I gave at the beginning of the season is the minimum requirement. I would love to see everyone here all the time!

See you on deck,

Anthony Kolbus

Thursday October 3, 2019 Update

Hi Friends,

Last week’s test set went very well for everyone and I was extremely happy to see how fast the senior 3s and 4s swam. As I said before the results of this set will help me determine your lanes and intervals for distance sets. Starting next week, we are going to do more distances sets with assigned lanes.

Our first of the season is already here and I am excited to see what we accomplish! The meet tomorrow is at Arrowhead high school. Warm ups begin at 4:00 p.m. but everyone should be on deck no later than 3:45. This will give your swimmer plenty of time to find a seat and stretch out before we get in the pool. The Meet will start at 5:05 p.m. Swimmers should bring water and a light snack to stayed fueled throughout the meet.  

Parents and swimmers should also wear EBSC apparel to the meet to show our team spirit!

There will be no practice for the senior 3&4 group tomorrow (October 4) because we will be at the meet.

Also be sure to check the schedule for next week because we have no practice on 10/9 and 10/10.

See you on deck,

Anthony Kolbus

Thursday September 26, 2019 Update

Hi Friends,

Practices have been going very well this week. We have been focusing on our core in dryland and developing a stronger kick for all four strokes. Throughout this next week we are going to put an emphasis on our underwater dolphin kick, and also pulling.

Announcements:

  1. Practices are only excused if you or your athlete communicate with me BEFORE why you are going to miss the workout. For example, if you miss Monday’s practice and then tell me Tuesday why you missed that practice it will not be excused.
  2. Tonight we are going to do our first test set. It is different from the test set the senior 3/4 group is used to. The results of this set are going to help me determine which lane your athlete will practice in for distance sets throughout the year. Everyone in the senior 3/4 group will complete this set so if your athlete misses practice today they will make it up on a different day.
  3. I noticed this week that some of the swimmers are missing equipment. Please make sure your athlete has all of their equipment: Mesh Bag, Snorkel, Fins, Kickboard, Pull-bouy. We use all of these on a regular basis.
  4. Practice today is from 4:00 PM to 5:30 PM at the east pool so please plan accordingly.

That’s all I have for you this week. See you on deck!

Anthony Kolbus

Thursday September 19, 2019 Update

Hi Friends,

We have been making great progress so far in the senior 3 and 4 group. This past week we spent a lot of time working on the catch and timing of all four strokes. Last night we worked on IM transition turns and freestyle turns. This next week we will focus continue to focus on conditioning and building our endurance.

I just have a few announcements for everyone:

  1. Make sure you have the proper dryland attire. I was lenient the first week but starting next week we must have the proper dryland attire.
  2. Make sure your athlete has a water bottle for practice. Hydration is very important!  We train very hard and you sweat more than you think during practice.
  3. Tonight’s practice is @ the East pool from 5:30-6:30. Please plan accordingly.

I want to say thank you to all the parents who have sent me their athlete’s schedules outside of swimming. This is very important for attendance records. That’s all the news I have for this week, if you have any questions about what I covered just let me know!

See you on deck,

Anthony Kolbus

Thursday September 12, 2019 Update

Hi Friends,

Yesterday we had our first practice for the senior 3 and 4 SCY 2019-2020 season and we had a great workout! We spent a lot of time going over the basics of freestyle doing many drills followed by a short aerobic workout with some vertical kicking at the end. I want to go over some things that are important for your athlete to be successful in the senior 3 and 4 group.

As lead coach of this group I expect all senior 3 and 4 swimmers to take ownership of their careers. That means showing up on time, being a leader in your lane, and being respectful to one another.

Training Plan: I follow a three day training cycle of Long, Hard, Recovery, then repeat. This cycle fits into a larger training plan that I will follow as the season moves on. It is very important that you do your best to have your athlete attend as many practices as possible. Consistency is key in this sport so if your training schedule is erratic it will show in meets.

Attendance/Practice Guidelines:

SEN3 = 70%-100% attendance

SEN4 = 60%-100% attendance

Meets are the same % requirement

Senior 3: 5 days a week

Senior 4: 5 days a week unless we are low on pool space (DO NOT come to practice on S3 only days unless you clear it with me)

Please communicate with me when you will miss practice, text or email.

Bring dryland appropriate clothing for dryland days (t-shirt, shorts, sneakers), market “d” on the calendar

Dryland is not optional. Also if you do not have the proper dryland attire you will not be allowed to participate.

Bring yoga mats for days we have yoga (Typically Fridays), marked “y” on the calendar

If you don’t make your attendance level you will not be invited back to the senior 3/4 group. 

Attire – Racing:

Swimmers do not wear technical suits outside of major competitions. You will need a cheaper suit for “in season” competition

Jolene suits are not acceptable for competition and many 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, and caps.

Equipment:

Mesh bag

Snorkel

Nose plug if you use it

Fins (long)

Kickboard

Pull-bouy

Water bottle

Small paddles (0.5 for strokemakers) these are recommended but I will not require swimmers to have these

Some of you have already spoken to me about your athlete being involved in other sports/other activities and that is totally fine with me! But if you haven’t already it would be helpful if you could send me an email confirming their schedule that way I have it documented for attendance. I covered a lot in this post so if you have any questions just email me at ajkolbus@uwm.edu or send me a text at 574-575-6833. I am looking forward to a great season!

See you on deck,

Anthony Kolbus

Thursday July 25, 2019 Update

Congratulations to all the senior 3 and 4 athletes that competed at the Regional Meet this weekend, we had phenomenal swims across the board! Special shout out to the 5 new states qualifiers: Adyn Hamann 200 Breaststroke, Max Nicitovic 200 Breastroke, Thevindu Perera 100 Breastroke, Abhinay Reddy 200 Breastroke, and Dylan Tierney 100 Breastroke. They now join Thomas Bergin, Audrey Olen, Maggie Johnson, Nathan Klitzke, and Mia Teng as part of the state team competing Schroeder next week. I was proud of the way each swimmer stepped up to the block and gave their best efforts, great job to everyone! 
 
There is a state team breakfast July 30th. This will take place 8:30 a.m. - 9:00 and the cost is 6.00$ per person. They will have Panera bagels, eggs, chocolate milk and more! Also during that time State Team shirts ($20) and caps ($12) will also be handed out during that time.
 
There are NO more afternoon workouts for the state team. I also want to remind parents that have swimmers attending state to plan on being there all four days because we are going to put everyone on a relay. We will have more on this in the next couple of days. 
 
Anthony Kolbus

Thursday July 18, 2019 Update

Hi Friends,

I have some announcements about Regional warm up times for everyone. 

1. If you are racing Friday, do not go to practice. If you're not racing Friday... go to practice!

2. Be on deck by 12:45, no assigned warm ups for for friday. Warm ups start at 1:00 p.m. (sprint lanes open at 1:35 in lanes 4&5) 

3. Saturday and Sunday we are in second session!

Saturday be on deck by noon. Warm ups at 12:10 p.m. in lane 6,7,8 

4. Sunday be on deck by 11:00 a.m., warm ups begin at 11:15 in lanes 6,7,8

Also please email me or send me a text if you will be running late to warm ups. 

Tonight at practice the senior 3 and 4 swimmers looked very strong in the water. Great starts, turns, and fast finished. It's going to be a great meet for everyone!

Next week the state crew will continue to taper with a few schedules changes. 1. No more dryland 2. No afternoon practice unless of course a scheduling conflict arises then go to the afternoon practice.

See you on deck,

Anthony Kolbus

Thursday July 11, 2019 Update

Hi everyone,

Taper is going very well for the Regional crew and the senior 3 and 4 swimmers are feeling fast! This week we have been focusing on breakouts, race pace training, and broken swims. We do broken swims to simulate the same fatigue and pace of a race and we will continue to do these into next.

This Saturday we have the full team practice at the WAC from 8:00 a.m. to 9:00 a.m. where we will play games and close the day with a team picture. Please remind your swimmer to wear the EBSC team suit.

Next week for the Regional crew we will have NO dryland. State Crew will still have dryland on Monday and Wednesday.

During this time as practice becomes easier it’s very important to limit any outside physical activity as much as possible. Make sure your swimmer drink lots of water, stretches every night, and get lots of sleep.

Also remember there is NO yoga the 16th next week.

That’s all the announcements I have for today. Have a great weekend and I will see you on deck.

Anthony Kolbus

Thursday July 4, 2019 Update

Hi everyone,

I hope you all had a nice Fourth of July yesterday!  I just have a few announcements for you all here as we approach Regionals/State.

Regional entries are due on the 8th  of July but I would like to get them done as soon as possible so please check the website to  make sure your swimmer is signed up for events/entered in the meet.

Next week beginning Monday we are entering our taper phase for those who are all in for Regionals. During this phase we begin to back off on meters/yards and start to rest so it’s very important that you encourage your athlete to minimize physical activity outside of the pool and to rest as much as possible. Also encourage them to do extra stretching at night before bed!

Those who are tapering for state will have another week or so of regular practice but rest will be important for them as well.

There is NO yoga on the 16th of July. Trina Schaetz will not be able to make it that day.

This week we continued to work on pace, underwater dolphin kicking, and endurance. The senior 3 and 4s have done a great job of listening, applying what I tell them and also being leaders. If we keep this up they are going to swim out of this world at Regionals and State! The way taper works can be confusing so as always if you have questions about it email or text me. That’s all I have for you today and I hope you all have a great weekend!

See you on deck,

Anthony Kolbus

Thursday June 27, Update 2019

Thank you to everyone that helped out with Bagel Wednesday it was a great success.

We have been continuing to work on underwater kicking as well as pace training and the senior 3 and 4s have been responding to it very well. This training will improve your speed coming off the walls and give athletes a better sense of how to pace themselves in a long course pool.  I am excited to see how we race at Regionals!

I have been reminding the swimmers to do some extra stretching at night and to put ice on their shoulders/any sore joints because this will speed up the recovery process and allow them to train at higher levels. Parents if you could encourage your athlete to do either of those two things from time to time that would be a good idea. This is incredibly valuable especially as we approach taper but I will have more on that next week!

Anthony Kolbus

Thursday June 20, 2019 Update

Hi Everyone,

Remember tomorrow there is no morning practice since we will be at the Rec Plex for the Sea meet. We are in the second session on Friday with warm ups starting around 11:45 right after the first session concludes. We will do a team stretch at 11:30 before we get in for warm ups so plan accordingly. We will be in the second session for day two on Saturday as well. Our warm ups that day also begin right after the first session which ends at 12:20, but again we will do a team stretch around 12:00.

This week we began doing long course 200 pace training. The idea behind this is to help kids get a feel for the pace they need to hold to achieve their goal times in 200s. We will continue to do this twice a week every Tuesday and Friday for the rest of the season. We also broke up into different lanes based on stroke/event focus and had great results and made a lot of technical progress. Even though the group is tired from training I believe we are going to accomplish great things this weekend at the meet!

We have 4 weeks left together before regionals which means we have 4 more possible weeks we can do Bagel Wednesdays together. I understand Bagel Wednesdays are a great Senior 3 and 4 tradition and an opportunity to socialize with the group and do some team bonding. I am attaching a link that will take you to a website called sign up genius. There I have created slots for people to sign up and volunteer to bring certain items on those days. It is fairly self-explanatory. The only thing I suggest is try to keep it simple regarding the bagels. The popular flavors for the group seem to be plain, chocolate chip, asiago and blueberry. Keeping it simple will reduce the risk of allergic reactions! This is entirely a volunteer process but it is great for the kids.

I covered a lot here so if there are any questions let me know. Otherwise I will see you on deck!

Anthony Kolbus

Link to sign up genius:

https://www.signupgenius.com/go/805094DAFAF28A1FA7-bagel

Thursday June 13, 2019 Update

We completed our first week of Long Course practices and  they went very well. We have been working on building endurance and continuing to develop our technique  with all four strokes. We put a big emphasis on streamline and underwater kicking as well. Kicking underwater off the walls with a perfect streamline is always easier and faster than swimming on top of the water. The senior 3 and 4 swimmers have done a great job of focusing on those details.

Next week we are going to put a heavy focus on 200 pacing, IM work, and back half speed for all distances. Some of the sets will be different than what we have done in the past but also an essential part of the process. 

I recommend that parents encourage their athlete to do some extra stretching at home during the day or after practice. I say this because not only did we add long course to the schedule this week but also double practices. The extra stretching will help decrease the risk of injury but also speed up the recovery process before and after workouts.

Anthony Kolbus

Thursday June 6, 2019 Update

This Saturday June 8th is the EBSC Biathlon! This is taking place at the Wiberg Aquatic Center @ Wirth Park. Team check in/warm up is from 8:00 – 8:30 a.m. and the event will start at 8:40. This should get done around 9:45 or so.  

Following this event we will be having a team picnic from 10:00-12:00. I can’t wait to see you all out there and have a good time!

Remember to look over the schedule this weekend as we begin morning practices next week beginning Monday morning.

If you have any questions about what I covered here just let me know.

Anthony Kolbus

Thursday May 30, Update 2019

Hi Friends,

For this weekend’s meet we are at Schroeder racing in the morning! Warm ups begin at 7:30 a.m. so please be on deck at 7:15. We have assigned lanes for warm ups so things will be less chaotic than the last meet. We will do a team stretch at 7:20 a.m.

Next week we have practice every day at our regular times so remember to check the schedule. Also remember from now on if your swimmer is going to contact me they must add a parent into the conversation otherwise I will not reply. Also if your swimmer is going to miss practice they have to have a reason otherwise it will not be excused.

Anthony Kolbus

Thursday May 23, Update 2019

This week I finished doing goal meetings with the swimmers that have turned in goal sheets. I am very excited to see the senior 3 and 4 swimmers chase their goals and dreams this summer!

We have done an amazing job with communication this season as a group. With that being said the program is going to be making a change with how we communicate. From now on when your swimmer communicates with me via email or text they must CC a parents into the conversation. This new change is aimed at keeping kids safe across the country.

I have been doing attendance this season in excel and I will have my computer with me all week and next so if your swimmer wants to know their practice attendance have them come ask me and I will show them!

Next week we will keep moving forward with our training cycle long, hard east and repeat.

See you on deck

Anthony Kolbus

Thursday May 16, Update 2019

Hi everyone,

This weekend we have the BDSC meet at the Rec Plex at pleasant Prarie. The senior 3&4 swimmers will be competing during the a.m. session with warm ups beginning at 8 a.m. each day. Please have your swimmer on deck at 7:45. After everyone arrives we will do a team stretch at 7:50 and then head to the pool for general warm up.

This meet will be using chase starts with the odd heats starting from the Lake Side of the pool and even heats starting from the waterpark side of the pool. 50s will also be starting at the waterpark side of the pool. I will remind everyone at practice about this as well.

Make sure you eat a good breakfast (cereal, fruit, yogurt are great sources of fuel) and also make sure to bring water and healthy snacks as well. Those are all the announcements I have this week and I am excited to see what we accomplish as a team this weekend!

See you on deck,

Anthony Kolbus

Thursday May 9, Update 2019

Training has been going very well across the board. This week I began doing goal meetings with the senior 3 and 4 swimmers. Parents if you could remind your kids to turn those in to me by tomorrow I would really appreciate it. I will remind them tonight as well.

I want to remind everyone that it is very important for your swimmer to have a water bottle at practice. As we progress throughout the season practices are only going to get more challenging and hydration is very important!

Those are the only announcements I have this week. See you on Deck!

Anthony Kolbus

Thursday May 2, Update 2019

This Saturday and Sunday we are back at Pleasant Prarie for the Daniel Jaekel Friendship classic. Warm ups begin at 8:00 a.m. so please be on deck ready to go at 7:45. We will do a short stretch before we get in the water.

This week I handed out goal sheets to both the senior 3&4 groups. If your swimmer did not pick one up please have them get one from me. There is no deadline to fill these out but I would like to have them back in my hands within 3 days of receiving one. The goal sheet will serve as a mental compass to keep everyone focused on the process and their goals throughout the summer. Shortly after I get them back I will do individual goal meetings with each swimmer.

We have been doing a great job as a group with communication and I really appreciate that so let’s keep that up! As always if you need anything/have any questions just let me know!

Anthony Kolbus

Thursday April 25, 2019 Update

Hi Everyone,

Our first meet of the season is this Saturday at the RecPlex in Pleasant Prairie. BE ON DECK READY TO WARM UP AT 11:45 and make sure you have water, snacks, and dry clothes to stay warm.

Tomorrow night there is no practice but it would be a good idea to get into a pool somewhere if you can and do a meet warm up which I will provide at practice tonight. If you can’t don’t worry, just do 10-15 min of stretching at home.

On Tuesday we experimented with a 5 minute meditation session before we got into the pool which went really well. The goal of the session was to clear our minds of any stress/distractions so we could have more focus in the pool. I will keep doing this once a week and hopefully see their ability to be mindful progress throughout the season.

Next week on Monday I will hand out goal sheets to all the senior 3 and 4 swimmers and follow that up with individual goal meetings several days later. There we will discuss one on one what your swimmers wish to accomplish this summer in and out of the pool!

See you on deck,

Anthony Kolbus

Thursday, April 11, 2019 Update

Remember tonight there is no practice for senior 3 and 4! Enjoy your night off.

Also tonight is the April Elmbrook Eats. This is happening tonight from 5:00-8:00 p.m. at 12652 W Capitol Dr. Brookfield. All EBSC swimmers will receive 20% off all purchases. Jennifer Decker will be there to collect receipts.

There is no practice this next week.

Again please make sure you have all your equipment.

Mesh bag

Snorkel

Nose plug if you use it

Fins (long)

Kickboard

Pull-bouy

Water bottle

Small paddles (0.5 for strokemakers) these are recommended but I will not require swimmers to have these.

I love the energy and excitement the senior 3 and 4s have been bringing to practice, let’s keep it up!

See you on deck,

Anthony Kolbus

Thursday, April 4, 2019 Update

The past week we completed our first test set which went very well for everyone across the board. On Tuesday we had our first dryland of the season where we focused on core work. Parents if you could remind your swimmers they must have the proper dryland shoes for dryland training. From here out I will not let swimmers participate in dryland if they do not have the proper shoes. This is only to prevent injury.

Tomorrow at Brookfield East during the time trial Emily Wanezek will have Team Tricia caps to sell as a fundraiser for the Caspers. It would be awesome if we could sell all of those caps! These can be worn at practice and meets and I strongly encourage all of you to purchase one. If you are not able to make it to the time trial you can send Emily a direct email and she will be able to get you your cap or caps. They cost 20$ each and 12$/cap will go the Casper family.

The group has been working working very hard so far and I am excited to see what they accomplish at our first meet!

Have a great weekend,

Anthony Kolbus

Thursday, March 28, 2019 Update

Things are moving right along as we close out week 3. The group is starting to settle into the routine of training and we have been making progress each day. Tonight we are going to do our first test set of the season. Please make sure your swimmer has a water bottle each day for practice. As the season moves on training is only going to become harder so hydration is very important! 

Remember this Sunday is the banquet at the Western Racquet Club at 10:30.

See you on deck,

Anthony Kolbus

 

Friday, March 22, 2019 Update

Week 2 is coming to a close here, I just have a few announcements for everyone.

  1. I need all senior 3 & 4 swimmers to make sure they have all their equipment.
  • Water bottle
  • Mesh Bag
  • Fins
  • Pull-buoy
  • Snorkel
  • Kickboard
  1. As a group, we have done a great job with communication so far. I only ask from our swimmers that when they text/email me about a practice they are going to miss that they also tell me WHY they are going to be absent. From here out I will not excuse swimmers on attendance if they do not tell me why they are missing practice.
  2. Next week we are going to begin doing test sets! Test sets will help me to know where to place swimmers in lanes and where they stand in terms of fitness. Please make your best effort to be at practice next week.

Have a great weekend!

Anthony Kolbus

Thursday, March 14, 2019 Update

Hi friends! This week we began our training for the summer Long Course season. On the first day of practice I went over important values, goals, and our plan for this long course season that I believe will make the senior 3/4 swimmers successful. As coach of this group I will be looking for swimmers to take ownership of their careers which means showing up to practice on time, being respectful of one another, and becoming a leader. All of these things are crucial if you want to be a successful senior swimmer.

Training Plan: As I told the 3/4 group I will continue to follow coach Laren’s three day cycle (Long, Hard, easy, then repeat). This cycles is part of a broader training plan that will progress as the season moves on. With that being said if you’re training schedule is erratic that will show in your meet results so consistency is very important!

Attendance/Practice Guidelines:

SEN3 = 70%-100% attendance

SEN4 = 60%-100% attendance

Meets are the same % requirement

Senior 3: 5 days a week, with odd Saturdays

Senior 4: 5 days a week unless we are low on pool space (DO NOT come to practice on S3 only days unless you clear it with me)

Please communicate with me when you will miss practice, text or email.

Get in the water on time, and be on time – if you are late, please hustle to get in

Bring dryland appropriate clothing for dryland days (t-shirt, shorts, sneakers), market “d” on the calendar

Dryland is not optional.

Bring yoga mats for days we have yoga (Typically Fridays), marked “y” on the calendar

If you don’t make your attendance level you will not be invited back to the senior 3/4 group. 

Attire – Racing:

Swimmers do not wear technical suits outside of major competitions. You will need a cheaper suit for “in season” competition

Jolene suits are not acceptable for competition and many 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, and caps.

Equipment:

Mesh bag

Snorkel

Nose plug if you use it

Fins (long)

Kickboard

Pull-bouy

Water bottle

Small paddles (0.5 for strokemakers) these are recommended but I will not require swimmers to have these.

Competition/Schedule:

Our taper meet is the regional meet (last qualifying meet for state). I expect you to race at this meet!

State qualifiers will taper for state.

12-year-old swimmers will swim “open” events with the rest of Senior 3/4 group.  I will not attend 12&U meets.

We’ve had a great start to our long course season and we have great leaders among us. I’m eager to see what the rest of the season has in store for everyone. If you focus on the things you can control (e.g. sleep, effort, attendance) you will be a successful senior 3/4 swimmer! If you have questions about anything I covered here you can always reach my through me email which is ajkolbus@uwm.edu or my phone which is 574-575-6833.

Anthony Kolbus

Senior 3&4 Group Page

Thursday, Mar 7, 2019 Update

Congratulation to all the swimmers who competed at the 13&O State Championship meet. This year our squad was on the younger side and for many, this was their first time racing at the 13&O version of the state meet (which includes heats and finals). Those who qualified for finals and scored individual points were Scout Correa (41), Nate Klitzke (13), and Stuart Seymour (60). Swimmers who scored points for EBSC as part of relays were Thomas Bergin, Scout Correa, Nate Klitzke, Carly Plate, and Stuart Seymour. Great job on a fine team effort by all of our senior 3 group. For all the results, see below. 

As we look ahead, Scout Correa will be moving on to compete at the Speedo Championships in Minnesota on Mar 15-17. The meet landing page can be found here.

Senior 3 State Results:

Thomas Bergin:

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

13-14 Results:

  • 200 Free - 34th
  • 200 Back - 22nd (PR)
  • 100 Back – 35th (PR)

Scout Correa:

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

13-14 Results:

  • 200 IM - 29th (PR)
  • 50 Free - 37th (PR)
  • 100 Brst - 11th (PR)
  • 100 IM – 16th (PR)
  • 200 Brst – 31st 

Nate Klitzke:

  • New 13-14 state cut (100 Brst)

13-14 Results:

  • 200 IM – 22nd
  • 100 Brst – 23rd (PR)
  • 200 Brst – 20th

Carly Plate:

13-14 Results:

  • 50 Free – 44th (PR)
  • 200 Back – 51st
  • 100 Back – 56th

Stuart Seymour:

  • New 13-14 state cut (200 IM)
  • New 13-14 state cut (200 Back)
  • New 13-14 state cut (100 Back)

13-14 Results:

  • 200 IM  18th (PR) 
  • 100 IM  18th (PR)
  • 200 Back – 17th (PR)
  • 100 Back – 19th (PR)
  • 100 Back – Lead off relay (PR)

Owen Tan:

13-14 Results:

  • 100 Brst – 26th
  • 200 Brst – 24th 

Mia Teng:

13-14 Results:

  • 100 Brst - 37th
  • 100 IM - 42nd (PR)
  • 200 Brst - 40th

13-14 Relay Results:

  • Boys 13-14 400 Freestyle Relay - 13th (Bergin, Seymour, Klitzke, Bellido)
  • Boys 13-14 800 Freestyle Relay - 14th (Bergin, Seymour, Klitzke, Bellido)
  • Boys 13-14 400 Medley Relay - 7th (Seymour, Klitzke, Bellido, Bergin)
  • Girls 13-14 400 Freestyle Relay - 10th (Gregg, Hou, Correa, Thomas)
  • Girls 13-14 400 Medley Relay - 10th (Plate, Gregg, Hou, Dembny)

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, Feb 28, 2019 Update

Good luck to the 7 athletes competing at the 13&O State meet starting this week. 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 212019 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: 21
  • Lifetime best times: 104
  • Total swims: 124
  • 84%

Senior 4:

  • Athletes: 9
  • Lifetime best times: 37
  • Total swims: 48
  • 77%

Meet best times: 

Ruba Ahmed (1), Nogol Alizadegan (5), Gabriella Bellido (6), Thomas Bergin (5), Tyler Casper (3), Scout Correa (1), Angela Cui (3), Mahit Dagar (6), Jacob Decker (6), Jana Gharia (4), Ben Gosnell (4), Mia Hayward (7), Gabby Heinle (6), Jennifer Hong (3), Lily Horvath (7), Ryan Hoerig (5), Sara Jester (4), Ella Kelsey (6), Nate Klitzke (7), Sean Larson (2), Nate May (5), Sarah May (3), Thevindu Perera (4), Carly Plate (7), Abhinay Reddy (5), Stuart Seymour (6), Heidi Stueckroth (6), Mia Teng (5), Dylan Tierney (5), Tyler Tierney (4)

Moving onto the 13&O state championship meet in just over a week: Thomas Bergin, Scout Correa, Nate Klitzke, Carly Plate, Stuart Seymour, Owen Tan, Mia Teng. Congratulations swimmers!

A special mention goes to Nate Klitzke who won the 13-14 boy’s high point, and Carly Plate and Stuart Seymour who finished as runner-ups in the 13-14 division. Congratulations swimmers.

Good luck to the swimmers moving on to senior 2 next season: Gabby Bellido, Tyler Casper, Scout Correa, Carly plate, Stuart Seymour, Owen Tan. Moving to senior 3 will be: Mahit Dagar, Jacob Decker, Jana Gharia, Ben Gosnell, Sean Larson, Sarah May, and Nate May.

We continue to wish Aly Johnson a speedy recovery after undergoing knee surgery. We look forward to having you back next season.

The summer 2019 season begins the week of March 11 under the guidance of Anthony Kolbus (Please see my note below).

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

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Wednesday, February 202019 Announcement

Hi Senior 3/4 families,

After 7 seasons and more than 100 swimmers come through my group, I have made the difficult decision to stop coaching Senior 3/4. Fortunately, I will not be going far, as Coach Boock has offered me an opportunity to assist him at the Senior 1/2 level.

This decision was a difficult one because all 7 seasons have been very happy ones. It’s been a pleasure to work with the new seniors and introduce them to senior swimming. 

The main driving force behind my decision is my family. As my kids have aged and now are all in the senior program at EBSC, it has become increasing difficult for Heather and I to manage our home schedule. The idea is to try get onto the same schedule as my children. 

I would like to thank Coach Tricia Casper who has been my primary assistant from the beginning (or close to it - season 2). She has been very supportive throughout the years and been a great resource for the swimmers. Others who have been on deck with me and I know the swimmers have enjoyed include: Trina Schaetz (first few seasons and as of late, their yoga coach), Tracey Plate and Margaret Lotzer (season 7). Thank you all! You kept me together on busy days and I know made the deck a much more enjoyable place for the swimmers.

See you on the pool deck,

Laren

 

 

Thursday, February 142019 Update

Happy Valentine’s Day! 

The Regional Championship meet is here. Please check the EBSC website under “Regional Championships” for weekend meet details HERE.

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

Timelines for the weekend will be as follows (see below). We are in the late warm up on Saturday, early on Sunday.

  • Friday PM: Arrive: 4:15 pm - Warm-Up:  4:30 pm - Session Start:  5:35 pm - Session Finish:  8:00 pm
  • Saturday PM: Arrive:  12:15 pm - Warm Up:  12:30 pm - Session Start:  01:05 pm - Session Finish:  4:15 pm
  • Sunday PM: Arrive:  11:45 am - Warm Up:  12:00 pm - Session Start:  01:05 pm - Session Finish:  4:15 pm

Group moves will be sent out and will come via email. All swimmers have been notified so there shouldn’t be any surprises.

We have done a lot of good work this past season and this weekend gives the athletes an opportunity to showcase their efforts. Get excited, support your teammates, and be ready to own it when you step up onto the blocks!

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, February 72019 Update

Congrats to the swimmers who swam at the Schroeder A+ meet. Special mention goes to Scout Correa on her new 200 Brst Speedo Championship cut.

The Regionals meet entry has been finalized and will be sent in tomorrow to the host team. Many of you have already contacted me to make changes. Last chance to make any further changes will be tonight (2-7-19).

We have had some practice time changes this week and next week. You should have received an email regarding the changes. For your convenience:

  • Thursday 2-7-19: 5:00-6:30pm at BEHS
  • Monday 2-11-19: 5:00-6:30pm at BEHS
  • Thursday 2-14-19: 5:00-6:30pm at BEHS

Once again, good luck to the Ty Casper who is 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, January 312019 Update

Congratulations 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 Schroeder A+ meet this coming weekend. Meet information for the weekend can be found here.

Some of the high school boys rejoined us this week. All reports are that the season was a success. 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 championship meet (qualification meet for high school state champs) on Feb 9.

It has been a very crazy week with school and practice cancellations. Great job to the swimmers who found pools and completed the workouts I sent. Hopefully the rest of the season will complete without further cancellations.

We do have practice tonight for both senior 3 and 4. An email was sent out (a few times) informing everyone of the practice changes. Practice today (Thurs Jan 31) will be at Brookfield East High School from 5-6:30pm.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, January 242019 Update

The end of the season is approaching very quickly now. We have two more meets before regionals including this weekend when we head to a single day meet (Sunday only) at Ozaukee Aquatics (Cedarburg High School).

I was pleased with the results from the Shorewood meet. However, as a group, we need to focus in on some of the small details to ensure we don’t trip ourselves up with preventable errors. The regionals meet entries will be available to review by next week. Please take the time to review these entries and get back to me if there are any changes you would like to make.

Meet information for the Ozaukee Aquatics Meet is available to review here. This includes timelines and heat sheets. Please arrive to the pool by 7:45am.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, January 172019 Update

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

For those of you swimming at the SSTY A+ meet (Feb 1-3), please reconfirm your entries by viewing them on the EBSC website. After January 22, no further changes can be made.

The season-ending taper meet (regionals) has already appeared on my radar. If you are not signed up for this meet, I encourage you to do so. Unlike other meets with closed registration, I can still enter swimmers in this event. 

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, January 102019 Update

I thought we had a solid outing at the EBSC meet this past weekend. 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.

Check all meet entries that are available to view on the EBSC website (Currently, Shorewood, and Oz meets). 

Please remember that the regional meet in February is our end of season “taper” meet.I noticed that we only have 28 swimmers from senior 3/4 signed up to compete at this meet. Please consider racing at this meet if you are not signed up. Contact me and I will add you.

As the end of the season approaches, many swimmers begin to wonder about group move-ups. Here is a short list of what I look at when moving swimmers up to the next group:

  1. Minimum time and set completion standards set in “training group progression” (See EBSC website)
  2. Attendance - you must meet the next group’s attendance requirement
  3. Test set performance (aerobic conditioning)
  4. Technical proficiency in all strokes
  5. Racing at the end of season “taper” meet

Please remember that my responsibility is to ensure that your swimmer is ready for the challenges they will face in the new group. I am committed to ensuring that any move will be a positive experience for the athlete.

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, January 32019 Update

Happy New Year!

Firstly, on behalf of the coaches (Tricia, Tracey, and myself), I would like to thank the team and the senior 3/4 parents for the generous gifts we all received over the holiday period. Thank you!

With the turn of the new year, we are heading into the final 7 weeks of the season. Keep your attendance as high as possible.

This coming weekend we have the EBSC home meet. A link to all the meet information can be found here.

Senior 3/4 swimmers should arrive for warmups at 6:45am at Brookfield East High School.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, December 272018 Update

Happy New Year!

 

 

Thursday, December 202018 Update

The new year is approaching, and that means we only have about 8 weeks of the season left. The next two weeks will be short, Wed through Fri only practices. I mentioned to the swimmers that it would be good to try do some activity outside the pool (not including skiing or snowboarding – although snow seems in short supply this year). Please do your best to get to practice those 3 days each week.

Please remember your yoga mats for tomorrows (Dec 21) yoga session.

Tomorrow we will be having a fun practice, “swimopoly”. A couple of our swimmers (Stuart and Carly) have been hard at work to create the sets that will feature on the board. I too may have had a hand in adding a few of the more “grinch” type sets. 

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

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, December 132018 Update

Congrats to all the swimmers who attended the BAC meet this past weekend. Please remember to let me know if you cannot attend any given meet – via text or email. That way I don’t have to spend time trying to track you down on race day. 

Our next meet will be the EBSC home meet in early January 2019. Entries can be found online. Please check them!

Don’t forget your yoga mat for yoga tomorrow - Friday, December 14 from 4:30-5:30pm.

As we have turned for home (in terms of season planning), I have been introducing some new workout sets. These do require the swimmers to be more alert and aware of what they are trying to accomplish. Feel free to ask you swimmer their broken pace times for 100’s and 200’s as it relates to 25’s, 50’s, and even 100’s.

We nearly have a full pool of working snorkels. There are still a couple swimmers who either don’t own a snorkel or their snorkels need a repair. Be aware that some swimmers require a nose plug to accompany the use of their snorkel. Ensure they have both if they need both. Finally, check all of your swimmer’s equipment. We really do use all of it very frequently!

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, December 62018 Update

Thanks to all of you who supported the Swim A long last weekend.

We travel to the BAC Holiday Splash meet this coming weekend. Please remember that this meet 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.

Everything you need is listed on the link above. Be advised that the meet has an unusual format. 13&O swimmers have a Friday evening session, and a late Saturday session. No Elmbrook 13&O’s will race on Sunday. 

Senior 3/4 warmup times:

  • Friday Arrive 4:45pm, Warm ups 5:00pm, Meet Starts 5:55pm
  • Saturday 13 & Over - Arrive 1:45am, Warm ups 2:00, Meet Starts 2:55pm

Please note, we will NOT have practice with coming Friday (tomorrow), December 7. I will be at the BAC meet.

Yesterday I took the time to chat to the group about planning their December practice schedule. There will be many potential distractions and I asked each swimmer to plan week by week to ensure they make time to get to practice. Senior 4’s should plan at least 2-3x and Senior 3, 3-4x. Once the new year arrives, we only have about 6 weeks to our end of season taper meet. Plan accordingly!  

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, November 282018 Update

A full week of training this week, with the Swim A Long on Saturday, Dec 1.

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. 

We completed our 3rd test set of the season on Monday. Most swimmers continue to show improvement in this training test.

I continue to stress the importance of making changes in practice. The only way to improve is to make the necessary changes. I will hear stuff like “coach I came to every practice this week”. That is very important, however beyond that, changes with stroke mechanics take mental focus and the willingness to do something that feels different and initially more fatiguing.

As we head into December and the holiday season, please do your best to make swim practice a priority. There will be missed days with how the holidays fall in the calendar and we want swimmers to continue to training progress with as little disruption as possible. Much of their hard work can be undone with a month filled with excessive weekly disruption. 

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, November 212018 Update

Happy Thanksgiving! Enjoy the time with friends and family.

Please note the practice schedule this week:

  • Monday: Senior 3&4 - 5:30-7:00pm @ Central
  • Tuesday: Senior 3 only– 6:00-8:00pm @ East
  • Wednesday: Senior 3&4 – 9:00-10:30am @ East
  • Thursday: Off
  • Friday: Off

Please remember to sign-up and donate to the Swim A Long.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, November 152018 Update

Congrats to the swimmers who attended the PX3 meet this past weekend. I have collected stats on this meet over the past 3 years, and this year seemed to rank right up there with great results. I will compile the stats as soon as the final results become available from the host team.

Thanksgiving week is upon us, and Turkey Relays will occur during practice on Saturday, November 17. Arrive ready to have fun!

We stepped up the work load this week and moved into the next phase of the short course season. The high school boys left us this week. Good luck to all of them and we wish them a very successful season. See you all back in February 2019.

We are heading into the first of the holiday weeks of 2018. Please do your best to get to practice as much as possible when you are healthy and available. You will all want to enjoy the holidays, and it’s important to keep an attendance buffer for these special occasions when you know you will miss practices. 

Finally, the Swim A Long is just around the corner. Please made sure you get all your donations in on the EBSC website. Swimmers are required to swim as many laps as they can in one hour. Donations with go towards the general funding of the club which, among other things, helps keep swim dues low. Support EBSC as much as you can.

See you on the pool deck

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, November 82018 Update

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

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

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

Warmup times are as follows:

Friday: 400IM by 4:20pm; 1000 free by 6:30pm

Saturday: 7:15am

Sunday: 7:15am

Swimmers at the PX3 meet are welcome to wear their “tech” suits. It is NOT compulsory, and swimmers can pick and choose events they want to wear them in. 

Lastly, those swimmers participating in the 500 & 1000 freestyle are REQUIRED to supply their own timers and counters. These events typically occur at the end of the session each day and there may not be swimmers to help out. Please plan accordingly.

Swimmers in the 500 Free (Sunday Nov 11):

  • Thomas Bergin
  • Mia Hayward
  • Aly Johnson
  • Carly Plate
  • Abhinay Reddy
  • Heidi Stueckroth
  • Owen Tan
  • Lucy Thomas
  • Dylan Tierney
  • Maggie Wanezek

Swimmers in the 1000 Free (Friday Nov 9):

  • Thomas Bergin

As always, please be courteous and let us know if you will be late or have any problems attending the meet. Just not showing up is NOT acceptable. Thank-you for your cooperation.

Please remember to check your swimmer’s meet entries online. Please note that for the BAC meet (Dec 7-9), I only have entered the swimmers in the Friday and Saturday late afternoon sessions. There are no entries for Sunday.

Please remember to support the Swim A Long fundraising campaign. See the EBSC website for details. 

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, November 12018 Update

Happy Halloween week! 

We have the WEST meet this coming Sunday afternoon. Meet information can be found here. Please check back during the week for updates (timelines, heat sheets etc.).

Please check with Coach Tricia and Coach Tracey for the arrival time for warmups.

Remember to check your swimmer’s meet entries for the BAC meet (Dec 7-9). Please note that I have only 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. 

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 after their last meet. 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 4 or the PX3 meet on Nov 9-11 (Fri-Sun), I would prefer you come in for at least 2 days preceding these meets. Email me if you have any further questions or concerns.

Ensure you have the latest updates to the October and November calendars. We have two weeks where yoga and dryland are switched. I sent out a separate email for this week. Yoga is scheduled for tomorrow (Tuesday Oct 30), and dryland for Friday (Friday Nov 2). Finally, there is no practice on Wednesday October 31 in lieu of Brookfield’s Halloween festivities.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, October 252018 Update

Swimmers will complete their second test set of the season this week. Otherwise, it has been a good week of training as we continue to climb the “progression” ladder.

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

High school returning swimmers: The general rule is one week off after the completion of your season. However, swimmers are welcome to return earlier. If you are signed up for the WEST meet on Sunday, Nov 4 or the PX3 meet on Nov 9-11 (Fri-Sun), I would prefer you come in for at least 2 days preceding these meets. If you have any other specific requests, email or text me.

Please check your BAC entry (Dec 7-9). This is unusual senior meet format in that there is a Friday evening session with regular events (not just distance). Saturday is a normal day of events, and then Sunday only has the 1000 free which we will NOT sign up for. If you want any changes from what I have entered you in, please let me know ASAP. Meet information is available to view here.

Please note that next Wednesday, October 31, there will not be practice for senior 3/4. This is the day that Brookfield has designated for Halloween.

Please keep working on your donations for our Swim A Long event. This is a compulsory fundraiser. Check last week’s Senior 3/4 newsletter for more details.

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 5thstroke 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 co-ordination 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 it going forward, 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 182018 Update

Congratulations to the swimmers who competed at the Oz meet this past weekend.

Remember to check your swimmer’s meet entries online. The WEST meet entries (Nov 4) and PX3 meet (Nov 9-11) are in the system and viewable.

Please note the schedule change for tomorrow Friday, October 19. Yoga is canceled, and we will swim from 6:30-8pm.

With high school swimming wrapping up over the next month, I thought it would be a good time to remind swimmers about the guidelines on returning to club practice. The general rule is to give the swimmers up to one week off after their final high school meet. Swimmers are welcome to return earlier, and in the past, many have returned the Wednesday following their last meet. However, if you are signed up for the WEST meet on Sunday, Nov 4, I would prefer you come in for at least 2 practices preceding the meet (Thurs & Friday). Good luck to the girls swimming at JV conference this coming weekend.

This week I reported all the attendance percentages to the group. We have 9 swimmers who have fallen below their requirement (S3 = 70%, S4 = 60%). With the weather starting to change, there will definitely be illness to contend with. Please do your best to build a cushion in your attendance so that you can ride out days where you will be forced to stay home and recover. If you need to know your specific attendance percentage at any time, please email or text me. I do not report swimmer attendance online and instead keep a meticulous database at home.  

Our annual Swim A Long fundraiser is scheduled for Saturday, December 1, 2018. This is a mandatory fundraiser and each swimmer must raise their own donations for the hour swim they will complete. Please check here for details. 

In case you missed this last week:

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. 

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, October 112018 Update

Congrats to all the swimmers who competed at the LAKE meet. This meet tends to be very busy for us coaches, nevertheless, we were pleased the swimmer’s efforts.

Ozaukee Aquatics Meet: (S3/4 Saturday only - October 13)

Please arrive at the meet (Homestead High School) at 6:45am. Warmups begin at 7am.

Psych sheet here.

Timeline here.

WEST meet entries (Nov 4) are in the system and viewable on the EBSC website. So too are the PX3 meet (Nov 9-11) entries. Please check them and contact me if you see any issues.

The October calendar was updated. Please download the latest version to ensure there is no confusion about practice cancellations or times.

Any 14 year or older athletes are eligible to work at our EBSC swim meets (covering families who cannot complete their obligation) and are paid to do so. Please contact Emily Wanezek if your swimmer is interested in this opportunity. Our next EBSC meet is Saturday October 20.

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: We are in week 5 of the swim season and there are STILL swimmers without all their equipment. Parents, please ask your athlete whether or not all their equipment is in working order. Going forward, I will be contacting families directly regarding any specific equipment issues.  

Last week we began butterfly specific drills and have continued those this week. We also introduced breaststroke drills and will continue with these two short axis strokes through the next week or two. I typically do not have timelines on drill work and it all depends on how the athletes are grasping the concepts I am introducing. Remember, the bulk of our drill work is completed on Wednesdays. The location is very conducive for skills teaching. It also happens to fall on a day when we typically do recovery workouts so it works out very well.

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, October 42018 Update

Our first meet of the winter season takes place tomorrow at Arrowhead High School (Friday, October 5). Warm-ups begin at 4pm, please arrive at the pool at 3:45pm. If you know you will be late, please text me so I know to expect you.

Information about the meet:

Heat sheets here (LIMITED AVAILABILITY AT THE MEET – PRINT YOUR OWN).

Session report & timeline here.

Please remember that there is no practice today (Thursday, Oct 4). In addition, with the meet at LAKE tomorrow (Friday, Oct 5), there will not be any formal practice. 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%.

We tackled some butterfly drill work this past week at practice. 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 stoke over the other, and I’m always entering the swimmers in the 200 IM, and sometimes their “weaker” strokes. Statistics 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, September 272018 Update

The group is finding their identity now and settling into the new routines of the winter season. 

Please check your swimmer’s equipment. After 3 weeks of the season, we still have swimmers attending practice with equipment that is broken, no longer fits, or they don’t own. Also, please mark everything you own. It is very easy for same-colored equipment to be mixed up. 

Equipment:

  • Bring water bottles to practice (Gatorade/water or similar). 
  • Training equipment needed:
  • (mesh bags with fins (short or long), kickboards, pull-bouy, Finis (other) snorkel, Strokemaker paddles (optional), nose plug (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 has been going well. This season I have been stressing the point of “listening”. Listening is the first step in the process of learning. I’ve been making the point to check each swimmer in the pool when I make specific requests. We even have had one lane repeat an exercise multiple times because specific (simple) skills were not being executed or being executed selectively. By doing so I’m hoping to highlight that I’m very serious that swimmers cannot improve or change errors if they don’t carry out specific instructions. I feel that this approach can vastly help all the swimmers this season. 

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, September 202018 Update

As we get close to the end of week 2, I need swimmers to ensure they have all their equipment. Please check the list below.

Equipment:

  • Bring water bottles to practice (Gatorade/water or similar). 
  • Swim equipment needed:
    • Mesh bags to house all equipment
    • Fins
    • Kickboard
    • Pull-bouy
    • Snorkel
    • Strokemaker paddles (size 0.5)
    • Nose plug (optional) 
  • Dryland equipment needed:
    • Running shoes
    • Appropriate clothing – we run and/or do exercises
    • Yoga mats - In general, we will be doing yoga on Fridays

We completed our first test set this week. This set allows me to get an accurate assessment of the athlete’s conditioning and readiness to train at different interval levels. 

Again, we follow the basic workout structure of:

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

See you on the pool deck.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, September 132018 Update

Welcome to the first week of practice. On Tuesday I went through some key aspects that I feel will make the swimmers successful in senior 3/4 and EBSC senior swimming in general.

Goals:

  • Take Personal Responsibility for your swimming: 
    • Practice effort
    • Attendance
    • Your performances
  • Goal sheets– we will complete them as soon as Wisconsin Swimming update their guidelines. We will talk about transposing them onto a whiteboard at home (put it in a high traffic area)
  • Be the best you can be:
    • Sleep
    • School
    • Practice
    • Social (sometimes)
  • If you are getting private lessons elsewhere, I’d appreciate knowing. If you are doing other dryland activities, let me know that too. 
  • Group move-ups:
    • Attitude – cheerful and ready to do your best
    • Maturity – want to learn (time for work, time for fun)
    • Responsible – reading the clock, helping your teammates 
    • Become a leader in senior 3/4 (leading lanes)
    • Made practice intervals consistently:
      • To move to S2 = 1:20 
      • Tom move to S3 = 1:35
    • Attendance meets S2 and S3 minimum – S2=80% and S3=70%
    • Stroke skills are ready
  • Do NOT compare yourself (times) to other’s performances
  • Do LEARN from their skills

Training – Broad Outline:

  • Broadly speaking we follow a simple formula. Long, hard, easy (and repeat). 
    • Mon, Thur – distance/stroke/IM
    • Tues, Fri – HQ
    • Wed – Drill/recovery
    • Waterpolo some days/relays some days
  • Practices at Brookfield East and Central OR Milwaukee Lutheran on Wednesdays.
  • The entire process then follows a progression.
  • Catch the train and stay on it. If your training is erratic, your meet times will be erratic. Everyone starts fresh this week.
  • There is heavy focus on skills, as well as meet racing strategies.
  • We make changes in practice, we race in meets (not work on strokes in meets)
  • Your job is to make the changes when the coaches ask you to. There can be no improvement without change!

Attendance/Practice guidelines:

  • S3 minimum attendance = 70%
  • S4 minimum attendance = 60%
  • Meets are the same % requirement
  • Senior 3: 5 days a week, with odd Saturdays
  • Senior 4: 5 days a week unless we are low on pool space (DO NOT attend a S3 only practice day unless you clear it with the coaches)
  • Please communicate with me when you will miss practice, text or email.
  • Get in the water on time, and be on time – if you are late, hustle to get in.
  • Training etiquette: S4 – do not jockey for leader in lanes. General rule is:
    • Someone touches your feet more than 2x, it’s time to let them go by.
    • Do not sprint to pass someone and then slow down after you do so – 5 sec rule.
    • Pass at the wall only (do not stop in the middle).
    • Do not block people from passing (I.e. not stop at the wall).
    • Do not bicker with each other.
    • Do not prevent other swimmers from listening to the coach (i.e. talking or distracting them).
  • Bring dryland appropriate clothing for dryland days (t-shirt, shorts, sneakers), market “d” on the calendar.
  • Bring yoga mats for days we have yoga (typically Fridays), marked “y” on the calendar.
  • Dryland is not optional!
  • Practice etiquette: Talking when the coach is instructing is a NO-NO.

Attire – Racing:

  • Swimmers do 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, and caps.

Coaching Staff:

  • Coach Tricia, Coach Tracey, Coach Margaret (November)

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 bag
    • Nose plug if you use it
    • Fins (long)
    • Small paddles (0.5 for strokemakers)
    • Snorkel
    • Kickboard
    • Pull-bouy
    • Water bottle
    • Yoga mat

Competition/Schedule:

  • Our taper meet is the regional meet (last qualifying meet for state). I expect you to race at this meet!
  • State qualifiers will taper for state.
  • 12-year-old swimmers will swim “open” events with the rest of Senior 3/4 group. Tell me about your plan to attend a 12&U meet with Coach Rose. I do not attend 12&U meets.

General Info:

The best way to improve as a senior swimmer is to Listen

Have fun but understand that there is a time and place for everything. 

Race hard, and always give your best effort. That is all I will ever ask of you. 

You cannot control others, only yourself and your performances

Be respectful to your teammates!

Remember, the way you practice is the swimmer you will become! There are NO shortcuts!

There will be approximately 115 swim (24 weeks) 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.

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.

Coach Laren

Phone/Text: (262) 408-8443 

Laren.tiltmann@gmail.com

 

 

Thursday, September 6, 2018 Update

Welcome to the Senior 3/4 2018-2019 short course season. 

Our group makeup is as follows:

  • We have 37 total athletes
  • Senior 3 has 23 athletes, senior 4 has 14 athletes
  • 11 athletes are high school swimmers
  • 11 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: 
  1. Senior 3 is 70%
  2. 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).

  • Please notification when your 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 (262-408-8443). 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 warmup 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). If you buy paddles that are too big, they will be largely useless.
  • 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 attendance is required.

Our first practice will be next week Tuesday (Sept 11), and it includes dryland. 

See you on the pool deck.

Coach Laren

 

 

Thursday, August 9, 2018 Update

We had a very successful 13&O State Championship meet. Heading the group was the all senior 3 13-14 boys 400 medley relay (Stuart Seymour, Owen Tan, Adrian Bellido, Michael Long) who placed second. Campbell Stoll was part of the 13-14 girls state champion 200 & 400 Medley relays. The swimmers recorded many personal records (PR's). For all the results, see below. 

I'd also like to wish the best of luck to the swimmers moving out of our group to senior 2. 

2018 Senior 3 Summer State Results:

Adrian Bellido:

  • New 13-14 state cut (50 Free, 100 Brst, 100 Fly)Brst, 100 Fly)

13-14 Results:

  • 50 Free – 18th(PR) 
  • 100 Brst – 23Brst – 23rd(PR)
  • 100 Fly – 13th(PR)
  • 400 IM – 14th
  • 200 Free Relay – 7th
  • 400 Free Relay – 7th
  • 800 Free Relay – 8th
  • 400 Medley Relay – 2nd

Scout Correa:

  • New 13-14 state cut (100 Brst)Brst)

13-14 Results:

  • 50 Free – 46th(PR)
  • 100 Brst – 21Brst – 21st(PR)
  • 200 Brst– 37Brst– 37th(PR)

Connor Gustafson:

  • New 13-14 state cut (100 Brst, 200 Brst)Brst, 200 Brst)

13-14 Results:

  • 100 Brst – 14Brst – 14th(PR)
  • 200 Brst – 16Brst – 16th(PR)
  • 200 Free – 19th(PR)
  • 200 Medley Relay – 6th
  • 800 Free Relay – 8th

Gabby Heinle

  • New 13-14 state cut (100 Back)

13-14 Results:

  • 100 Back – 46th(PR)

Grace Hou:

  • New 13-14 state cut (100 Back, 100 Free)

13-14 Results:

  • 100 Free – 26th(PR)
  • 200 Free – 26th
  • 100 Back – 40th(PR)
  • 100 Fly – 39th(PR) 
  • 400 Free Relay – 4th
  • 800 Free Relay – 2nd

Michael Long:

  • New 13-14 state cuts (50 Free, 100 Free, 200 Free, 400 Free, 100 Back, 200 Back)
  • New 15-16 state cuts (100 Free, 200 Free, 100 Back, 200 Back)
  • New Senior state cuts (100 Back, 200 Back)

13-14 Results:

  • 50 Free – 11th(PR)
  • 100 Free – 3rd(PR)
  • 200 Free – 4th(PR)
  • 400 Free – 4th(PR)
  • 100 Back - 6th (PR)
  • 200 Back - 5th (PR)
  • 200 Free Relay – 7th
  • 400 Free Relay – 7th
  • 800 Free Relay – 8th
  • 200 Medley Relay – 6th
  • 400 Medley Relay – 2nd

Cynthia Lu:

13-14 Results:

  • 100 Brst– 20th Brst– 20th 
  • 200 Brst– 21stBrst– 21st
  • 200 IM – 49th

Brady Miller:

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

13-14 Results:

  • 50 Free – 32nd
  • 100 Back – 29th
  • 100 Brst – 12Brst – 12th(PR)
  • 200 Brst – 8Brst – 8th
  • 200 Free Relay – 7th
  • 400 Free Relay – 7th
  • 800 Free Relay – 8th
  • 200 Medley Relay – 6th

Stuart Seymour:

  • New 13-14 state cut (100 Back, 200 Back)

13-14 Results:

  • 100 Back – 15th(PR)
  • 200 Back – 12th(PR)
  • 200 IM – 16th(PR)
  • 200 Free Relay – 7th
  • 400 Free Relay – 7th
  • 800 Free Relay – 8th
  • 200 Medley Relay – 6th
  • 400 Medley Relay – 2nd

Campbell Stoll:

  • New 13-14 state cut (100 Back, 200 Back, 100 Fly, 200 IM)
  • New 15-16 state cut (100 Back, 200 Back, 100 Fly, 200 IM)
  • New Senior state cut (100 Back, 200 Back, 100 Fly, 200 IM)
  • New Spring Speedo Sectionals cut (100 Back, 200 Back, 100 Fly)
  • New Summer Speedo Sectionals cut (100 Back)

13-14 Results:

  • 50 Free – 33rd
  • 100 Free – 36th
  • 100 Back – 9th(PR)
  • 200 Back – 9th(PR)
  • 100 Fly – 10th(PR)
  • 200 IM – 9th(PR)
  • 200 Medley Relay – 1st
  • 400 Medley Relay – 1st
  • 200 Free Relay – 6th

Owen Tan:

  • New 13-14 state cut (100 Brst, 200 Brst)Brst, 200 Brst)
  • New 15-16 state cut (100 Brst)Brst)

13-14 Results:

  • 100 Brst – 13Brst – 13th(PR)
  • 200 Brst – 11Brst – 11th(PR)
  • 200 IM – 17th(PR)
  • 400 Medley Relay – 2nd

See you on the pool deck.

Coach Laren

(262) 408-8443

Laren.tiltmann@gmail.com

 

 

Thursday, July 26, 2018 Update

Congratulations to all the swimmers who swam at the 2018 Silver State meet this past weekend. 

The stats from the meet were as follows:

  • Total swims: 172
  • Best times: 118
  • Best times %: 69%
  • Senior 3 Best times: 98 of 139 = 71%
  • Senior 4 Best Times: 20 of 33 = 61%

We had 12 new 13-14 LCM state cuts – Michael Long (3), Brady Miller (3), Connor Gustafson (2), Grace Hou (2), Owen Tan (1), Gabby Heinle (1).

We had 1 new 15-16 state cut – Brady Miller (1)

Best Times at the meet: 

Senior 3:

  • Aarav Barde (5), Gabby Bellido (6), Tyler Casper (4), Angela Cui (2), Connor Gustafson (6), Mia Hayward (7), Lilly Hayward (0), Gabby Heinle (6), Jennifer Hong (2), Lily Horvath (3), Grace Hou (6), Sara Jester (0), Arman Kamrani (4), Nate Klitzke (5), Meghan Long (3), Michael Long (3), Cynthia Lu (4), Brady Miller (5), Thevindu Perera (3), Carly Plate (6), Stuart Seymour (5), Heidi Stueckroth (6), Owen Tan (4), Maddie Westfahl (5)

Senior 4:

  • Ruba Ahmed (1), Jacob Decker (4), Jana Gharia (3), Ben Gosnell (2), Sean Larson (4), Dylan Tierney (4), Tyler Tierney (2)

The meet was unique in that we had many swimmers making significant time drops:

2 seconds or greater in 100M:

  • Aarav Barde, Jacob Decker, Jana Gharia, Connor Gustafson, Mia Hayward (2), Gabby Heinle, Lily Horvath, Grace Hou, Arman Kamrani, Nate Klitzke, Sean Larson, Meghan Long, Michael Long, Cynthia Lu (2), Carly Plate, Stuart Seymour (3), Heidi Stueckroth, Owen Tan

4 seconds or greater in 200M:

  • Gabby Bellido, Jacob Decker (2), Jana Gharia, Ben Gosnell, Connor Gustafson (2), Mia Hayward (2), Gabby Heinle, Jennifer Hong, Lily Horvath (2), Grace Hou (2), Arman Kamrani, Michael Long, Brady Miller (2), Thevindu Perera, Stuart Seymour (2), Heidi Stueckroth (2), Tyler Tierney, Maddie Westfahl

Huge Time drops:

  • Gabby Bellido – 400 IM (-38.11) & 200 Free (-7.49)
  • Jacob Decker – 200 Free (-12.34)
  • Jana Gharia – 100 free (-5.50)
  • Connor Gustafson – 200 Brst (-10.77) & 200 IM (-11.67)Brst (-10.77) & 200 IM (-11.67)
  • Mia Hayward – 200 Brst (-9.37)Brst (-9.37)
  • Jennifer Hong – 200 free (-7.85)
  • Grace Hou – 200 free (-9.01) & 400 Free (-20.60)
  • Meghan Long – 100 back (-5.47)
  • Michael Long – 100 Fly (-7.22) & 400 Free (-13.75)
  • Brady Miller – 200 Brst (-21.53)Brst (-21.53)
  • Thevindu Perera – 200 Brst (-7.54)Brst (-7.54)
  • Stuart Seymour – 100 Brst (-7.54) & 200 Free (-8.33) & 200 IM (-14.47)Brst (-7.54) & 200 Free (-8.33) & 200 IM (-14.47)
  • Maddie Westfahl – 200 IM (-7.97)    

Swimmers representing EBSC at the 2018 13&O State meet:

Adrian Bellido, Scout Correa, Connor Gustafson, Gabby Heinle, Grace Hou, Michael Long, Cynthia Lu, Brady Miller, Stuart Seymour, Campbell Stoll, Owen Tan

Well done swimmers! 

Group stats from the past season:

  • Senior 3 Attendance: 79%
  • Senior 4 Attendance: 69%

Attendance for the season:

Top 3:

  • Michael Long, Cynthia Lu, Campbell Stoll

Swimmers 90% and above:

  • Gabby Bellido, Mia Hayward, Michael Long, Cynthia Lu, Brady Miller, Stuart Seymour, Campbell Stoll, Maddie Westfahl

Thank you to Coach Tricia and Coach Mandie for all their hard work with the swimmers over the course of the summer season. Thanks too to Trina Schaetz for the yoga sessions she offered to our group.

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, July 19, 2018 Update

The schedule for the rest of the week:

Thursday July 19 AM:

  • Silver-State 3: Off
  • State Qualifiers: Swim 7-9am

Thursday July 19 PM:

  • Silver-State 3/4: Swim 2-3pm
  • State Qualifiers: Swim 2-3:30pm

Friday July 20 AM:

  • Silver-State 3/4 (non-racers): Swim 7-8am (Those racing Friday report to warmups at meet)
  • State Qualifiers: Swim 7-9am

Saturday & Sunday July 21-22: Silver State meet (all entered swimmers) 

Silver State Meet information (July 20-22) at Pleasant Prairie can be found here.

All swimmers competing in each day should be at the meet at the times posted (see below):

  • Friday: 3:30pm
  • Saturday: 11:35am
  • Sunday: 11:05am

Please allow for extra travel time to Pleasant Prairie (traffic can be difficult with the present road construction). If you will be late, please contact myself (number below) or Coach Tricia.

For the majority of senior 3/4 swimmers, this will be the last meet of the summer 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 and requires the athletes to believe they can achieve their goals. I always say, “don’t beat yourself before you step up onto the block”.

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 process, and each group brings new lessons, challenges and learning experiences.

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

Lastly, thank you to the Tierney family for supplying bagels this morning. Also, to the Long family for the salads, and the Westfahl family for the chocolate milk.

Good luck to all the swimmers this weekend! Your coaches will be cheering for you.

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, July 12, 2018 Update

The Silver State Meet information can be found here. Please check back for timelines, heat sheets, psych sheets etc. All the links will become active as we get closer to the meet next weekend (July 20-23).

Please note the full team practice on Saturday July 14 from 8:00-9:00am.

As we enter the final week of the season, practices will begin to shorten for those tapering for the Silver State meet. The schedule for the rest of this week, and next week, can be found below. I’m trying to be realistic and help all the swimmers/parents plan practices up to the Silver State meet starting next Friday. The group has been divided into Silver-State 3/4 taper group and State qualifier group. 

Thursday July 12 AM:

  • Silver-State 3: Swim 7-8:45am
  • State Qualifiers: Swim 7-9am

Thursday July 12 PM:

  • Silver-State 3/4: Swim 2-3:30pm
  • State Qualifiers: Swim 2-3:30pm

Friday July 13 AM:

  • Silver-State 3/4: Swim 7-9am
  • State Qualifiers: Swim 7-9am

Saturday July 14 AM:

  • All swimmers: 8-9am

Monday July 16 AM:

  • Silver-State 3/4: Swim 7-8:45am
  • State Qualifiers: Swim 7-9am + Dryland: 9-9:30am

Tuesday July 17 AM:

  • Silver-State 3: 7-8:45am (Updated)
  • Silver-State 4: Off (Updated)
  • State Qualifiers: Swim 7-9am (Updated)

Tuesday July 17 PM:

  • Silver-State 3/4: Off (Updated)
  • State Qualifiers: Off (Updated)

Wednesday July 18 AM:

  • Silver-State 3/4: Swim 7-8:30am
  • State Qualifiers: Swim 7-9am + Dryland: 9-9:30am

Thursday July 19 AM:

  • Silver-State 3: Off
  • State Qualifiers: Swim 7-9am

Thursday July 19 PM:

  • Silver-State 3/4: Swim 2-3pm
  • State Qualifiers: Swim 2-3:30pm

Friday July 20 AM:

  • Silver-State 3/4 (non-racers): Swim 7-8am (Those racing Friday report to warmups at meet)
  • State Qualifiers: Swim 7-9am

Saturday & Sunday July 21-22: Silver State meet (all entered swimmers) 

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, July 5, 2018 Update

Happy July 4thWeek!

Information for the EBSC Summer Sizzler (Sunday July 8th) can be found here.

Swimmers are to report for the morning session at 6:45am. Warmups begin at 7am. Please print off heat sheets for your convenience. 7am. Please print off heat sheets for your convenience. 

Don’t forget that the team picture is taken between sessions (after morning session) at this meet. Solid black or blue suits are appropriate for the team picture.

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, June 28, 2018 Update

Congratulations to the swimmers who travelled to the JAGS meet in Indianapolis, and the PX3/WEST/EBSC tri-dual yesterday. We had 3 new state cuts over the 2 meets. Adrian Bellido qualified for the 13-14 400M IM, Stuart Seymour in the 13-14 200M backstroke, and Owen Tan in his first ever 13-14 state cut in the 100M breaststroke. Congratulations swimmers.

 

Top swimmers for the JAGS meet (best times/swims):

 JAGS Meet:

Senior 3:        

  • Brady Miller (6/6)
  • Carly Plate (6/7)
  • Campbell Stoll (5/7)

JAGS Meet Stats:

  • Athletes: 15
  • Senior 3 Personal Best (PB): 59%
  • Senior 4 PB: 33%
  • Group PB: 56%

Top swimmers for the PX3/WEST/EBSC meet (best times/swims):

PX3/WEST/EBSC Meet:

Senior 3:        

  • Adrian Bellido (3/3)
  • Sara Jester (3/3)
  • Michael Long (3/3)
  • Heidi Stueckroth (3/3)

Senior 4:          

  • Ruba Ahmed (3/3)
  • Dylan Tierney (3/3)

PX3/WEST/EBSC Meet Stats:

  • Athletes: 30
  • Senior 3 Personal Best (PB): 49%
  • Senior 4 PB: 77%
  • Group PB: 56%

Thank you to the Correa family for supplying the bagels this week. 

 

It has been a full two weeks of training and racing for many of the swimmers in our group. As a result, we have managed to get a lot of good work and race preparation completed. Great job everyone!

 

See you on the pool deck.

 

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, June 21, 2018 Update

Congratulations to the swimmers who swam at the WEST meet this past weekend. Stuart Seymour qualified for his first 13-14 state cut in the 200 backstroke. Well done Stuart. Top swimmers for the weekend (best times/swims):

Senior 3:          

  • Stuart Seymour (3/3)
  • Owen Tan (3/3)
  • Aarav Barde (2/3)
  • Gabby Bellido (2/3)
  • Ty Casper (2/3)
  • Grace Hou (2/3)

Senior 4:          

  • Ben Gosnell (2/3)
  • Dylan Tierney (2/3)

WEST Meet Stats:

  • Athletes: 19
  • Senior 3 Personal Best (PB): 43%
  • Senior 4 PB: 47%
  • Group PB: 44%

Please remember to bring running shoes to all scheduled dryland days.

Thank you to the Bellido family for supplying the bagels this week. 

We are all set for the travel meet to Indianapolis this coming weekend. As I mentioned to the swimmers, technical suits are optional. We are not tapering for the meet but it will get you one trial run in a suit that may be new, or you have never raced in before. Remember that you do not need your training equipment for practice tomorrow morning (Friday, June 22), but you do need your travel bag to JAGS because the bus leaves after practice at 9:30am. For more information on the meet, please follow the link here.

There are only 4 training weeks left to regionals. I have been very pleased with the first 2 weeks of outdoor LC training. Families are planning well as many took the first week for extended out-of-town travel. If anyone is concerned about their attendance, text or email me to get your exact percentage.

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, June 14, 2018 Update

Some lessons from our first week of outdoor training.

  • Please make sure you have all your swimming equipment at every practice
  • 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

Thanks again to all the families who volunteered to supply bagels each Wednesday. The swimmers really enjoyed the bagels yesterday. Thank-you Miller family.

Those swimmers not traveling to the JAGS meet next week will be at the WEST meet this coming Saturday. Details for the meet can be found here. We are planning on having the swimmers arrive at the meet at 11am.

Those swimmers who are traveling to the JAGS meet next week, please remember to attend the mandatory meeting at Brookfield Central High School on Tuesday, June 19 at 5pm.5pm.

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.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, June 7, 2018 Update

Congratulations to the swimmers who raced at the SEA Pirate Plunge meet this past weekend. Brady Miller qualified for his first ever 13-14 state cut in the 100 breaststroke. Congratulations Brady. Top swimmers from the weekend (best times/swims):

Senior 3:          

  • Aarav Barde (5/6)
  • Angela Cui (5/6)
  • Lily Horvath (5/6)
  • Michael Long (5/7)
  • Brady Miller (5/7)
  • Owen Tan (3/3)

Senior 4:          

  • Mahit Dagar (5/6)
  • Jana Gharia (5/6)
  • Aly Johnson (5/6)
  • Dylan Tierney (5/6)

SEA (Pirate Plunge) Meet Stats:

  • Athletes: 32
  • Senior 3 Personal Best (PB): 47%
  • Senior 4 PB: 61%
  • Group PB: 51%

Our first outdoor practice begins at Wiberg Aquatic Center (Wirth Park) on Monday June 11. Practices begin at 7am sharp. Please be on time.7am sharp. Please be on time.

Thank you for the great response to our “bagel Wednesdays” signup. We have filled the 5 available Wednesday slots. I will contact each family with details on bagel count etc. the week of their signup date. 

With practices starting outdoors next week, please start paying attention to the weather each morning. We are bound by the “lightning rule” which means that if any thunder is heard, we have to exit the pool for 30min. On morning practices, I will keep the swimmers under cover doing dryland exercises and will only cancel practice at about 7:50am (if needed). Please arrange your transportation to be available for early pickup on these days. We do not cancel practice for rain, only thunder and lightning. 

After the meet this past weekend I took a step back and decided to focus on backstroke underwater pulls because I felt that too many swimmers were getting hung up in the dynamics of the stroke pattern instead of focusing on holding the water with each arm stroke. Sometimes swimmers at this age mimic drills but don’t understand what they are trying to accomplish. We had a very good session yesterday, breaking the stroke down into its essential basics. We will put it all back together next week.

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, May 31, 2018 Update

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

  • Friday warmup arrival: 4:15pm
  • Saturday and Sunday warmup arrival: 7:15am 

The EBSC/PX3/WEST Dual and JAGS travel meet entries are available to view online. Please check your entries. If you are unable to attend any given meet, please email or text me so that I can make a note of your absence. 

As I mentioned last week, we will be continuing our “bagel-Wednesdays” tradition this summer. I’m looking for family volunteers to pick one of the 5 Wednesdays we are outdoors this summer to supply bagels (and cream cheese) for the swimmers. We will have 30-39 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). If you would like to team up with another family, please organize that between yourselves. Our first Bagel-Wednesday is June 13.    

IMPORTANT: Dryland change for tomorrow (June 1) - 6-6:30pm and swim - 6:30-8pm.

This week we introduced backstroke drills. Drills included:

  • Kicking mechanics
  • Body position and rolling
  • Arm rotation and hand position
  • Pull mechanics
  • Hard and easy kick backstroke

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, May 24, 2018 Update

Another solid weekend of racing by our crew. The meet stats show a smaller improvement percentage by the group, but that is totally understandable owing to the fact that this is our third meet in about four weeks. Most kids have posted their improvements at some point during the month period. Swimmers who posted all best times (including new events) at the meet:

  • Senior 3: Adrian Bellido (6/6)
  • Senior 4: Tyler Tierney (6/6)

BDSC (May Mania) Meet Stats:

  • Athletes: 31
  • Senior 3 Personal Best (PB): 41%
  • Senior 4 PB: 75%
  • Group PB: 48%

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 the 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.

As we head to the Memorial Day weekend, please note some important practice changes (as opposed to our regular schedule):

  • Wednesday May 23 – Practice at Brookfield Central from 4:30-6pm30-6pm
  • Thursday May 24 – No practice for senior 4 & senior 3 practice from 6-7:30pm at Brookfield East
  • Friday May 25 – Yoga from 5:30-6:30pm; Swim 6:30-8pm at Brookfield Central
  • Monday May 28 (Memorial Day) – No practice
  • Tuesday May 29 – Practice 5-7pm at Brookfield East (dryland first half hour)dryland first half hour)
  • No more practices at Milwaukee Lutheran till the fall of 2018.

If you are planning a summer job, please organize your schedule around your swim practices. Calendars (May-July) are available on the EBSC website (and have been for some time). Once we head outdoors for morning practices, we only have about 6 weeks till our regional taper meet (for non-state qualifiers). Try plan extended vacations for after the July championship meets. August is a great month. Getting away for long weekends is much easier on your swimmers training schedule than taking an entire week off. 

I am always happy to send workouts with swimmers who will be gone. However, it does take some time and planning on my part. My general system is as follows:

  • Give me dates you will be gone in writing (text or email)
  • Let me know the time available to workout (e.g. 1 hour) and the venue where the workouts will occur (25yds, 25m, 50m, open water)
  • Request specific workouts 24 hours in advance (i.e. today for tomorrow)
  • Send me written confirmation that a workout was complete before requesting another

I do not send a week’s worth of practices with anyone who will be gone. It takes me a lot of time to prepare personalized workouts. When swimmers ask me for a next-day workout, (after they confirm the last workout was completed) I know my time is being utilized optimally, and they are dedicated to their practice obligation. An example of a poor request would be, “I’ll be at the ocean, so please send me a workout”. Workouts are designed for a structured pool environment with distances and intervals. In reference to my example above, I would probably suggest long ocean swims (X minutes), and/or running. Doing something is always better than nothing.   

Lastly, I will be sending out an email for “Bagel Wednesdays” signup. We have a tradition in senior 3/4 where on Wednesdays, the group has a bagel breakfast after morning practice. It occurs at the pool directly after practice. Anyone who volunteers will bring bagels and cream cheese for the entire group (about 40 swimmers) at their own cost. There will be about 6 Wednesdays available this summer. Slots will close very fast, so please keep an eye out for the signup email in the next couple weeks. The swimmers thank you, they LOVE “bagel Wednesdays”!      

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, May 17, 2018 Update

As we look ahead to the BDSC meet this weekend, warmups for both Saturday and Sunday begin at 8am. Please arrive at the Rec-Plex pool by 7:40am. This meet will also require that swimmers check-in. Failure to do so by the deadline will result in the swimmer being scratched from all their events for that particular day. Do not be late as check-in will close 40 min prior to the start of each session. Warmup lanes at this meet are predetermined, and the EBSC slot is TBA. Finally, this meet will also include chase starts. For 100M events and above, odd heats will begin on the lake side of the pool, and even heats on the waterpark side. All 50M events begin on the waterpark side. 

I have completed meet entries for SEA-Pirate Plunge (Jun 1-3), WEST (non-JAGS on June 16), and JAGS (June 22-24) meets. Please check these entries online through our website. Contact me if you have any concerns.  

This week we concluded freestyle drills. The swimmers were introduced to the fundamental propulsion part of the stroke. This included:

  • Entry and reach
  • Down-sweep into catch position
  • The propulsive in-sweep
  • The propulsive out-sweep
  • The concluding up-sweep

We also discussed the fact that swimming is largely the pursuit of drag reduction. Younger swimmers will often think “try-harder” instead of “hold their technique”. Sometimes swimmers think of practice as practice, and racing and racing instead of making the connection between the two. You make changes in practice that you want to see in your meet racing. Bring your brain and concentration each day. 

As I mentioned a few newsletters ago, we are spending more time on drill work with our senior 4 group. I’m happy to report that the swimmers are responding well to the extra technical emphasis. The final part of the equation will be assessing whether or not the swimmers are technically better when they race. Many swimmers will abandon what they have learned and simply try harder. However, over time, this should self-correct. I have emphasized with the senior 3 group that improvements will not occur if they fail to make corrections that are highlighted during our drill sessions. Also, swimming, like math is a building block process. Self-checking on the small (basic) parts of their strokes is important. This should happen during periods like warmup when the swimming load and intervals are easy and manageable.  

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, May 10, 2018 Update

Congrats to all the swimmers who swam at the LFSC meet at the rec-plex this past weekend. 

LFSC Meet Stats:

  • Athletes: 29
  • Senior 3 Personal Best (PB): 52%
  • Senior 4 PB: 85%
  • Group PB: 60%

If you have not yet checked your meet entries for the BDSC and SEA-Pirate Plunge meets, please do so. Entries are available online on the EBSC website. 

The picnic and biathlon signup are available and must be completed separately. You are NOT automatically registered for these events.

A link to the picnic signup (June 9) can be found here.

A link to the biathlon signup (June 9) can be found here. Please follow the link and click the “register online” button. Follow the prompts.

If your swimmer complains that their new snorkel leaks, I have a potential solution. The local swim shop (Walters on Capitol Drive) sells purge valves. In most cases this is the problem. If you bought your snorkel at their store, they will replace it for free (as happened with me). The fix involves simply switching out the old for the new valve.

ANNOUNCEMENT:

  • Please note that there is NO practice for senior 4 tonight (Thursday, May 10). We will share the pool with age group so space will be limited.
  • There will be no YOGA dryland tomorrow (Friday, May 11). We will swim from 4:30-6pm only.dryland tomorrow (Friday, May 11). We will swim from 4:30-6pm only.30-6pm only.

This week we focused on freestyle drills. It was great to have the group able to use their snorkels during these exercises. Our focus included basic fundamentals:

  • body position
  • head position
  • body roll
  • hand entry position
  • catch position
  • breathing timing and balance

The general idea in freestyle, and all strokes in swimming, is to maintain propulsion whilst reducing drag forces.

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 their journey. In order for improvement to occur, swimmers must make changes to any technical stroke problems they may have. Making these changes are not easy and can often take months to engrain and perfect.

  • Listen to Coach Stroke Instructions  
  • Swimmer makes Changes
  • Coach Feedback

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, May 3, 2018 Update

Thanks to all the parents who attended the senior 3/4 information meeting this past Tuesday. If you missed the meeting, I’m happy to email you my notes from the meeting. Contact me.

I was very pleased with our first meet outing this past weekend at the WEST meet. All athletes arrived as scheduled for warmups and did a great job sitting together and supporting each other. Being that this meet had chase starts (starts on either end of pool depending on your assigned heat), there were many moving parts and I was happy that all our swimmers got to where they needed to be, when they needed to be. 

Stats from the WEST meet were as follows:

  • Athletes: 24
  • Senior 3 Personal Best (PB): 72%
  • Senior 4 PB: 83%
  • Group PB: 75%

This coming weekend we head back to the Rec Plex for a two-day LFSC meet. Please remember that 200M+ events may be limited to 3 heats by the event hosts.  

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 construction work that could impact your travel time so please plan accordingly. A map to the meet venue can be found here.

The meet information page for the LFSC meet can be found here.

Please note that the 2018 summer biathlon and picnic need to be signed up for separately through the EBSC website. 

A link to the picnic signup can be found here

The biathlon signup has not yet opened. Keep checking back on the EBSC website.

Our drill focus this week has been body position and breaststroke. 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, and is in working order).

In addition, it has become clear that senior 4 need more skill/development work than in the past. I have begun switching their daily drill work to 1/3 to 1/2 of their total practice time. I will continue this trend until we get to a level that I feel is appropriate for senior 4 swimmers. 

A summary of current Senior 3/4 attendance is as follows:

  • Senior 3:
    • April: 72%
    • May: 80%
  • Senior 4:
    • April: 76%
    • May: 72%

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

Thursday, April 26, 2018 Update

Our first meet of the summer 2018 season is upon us. 

  • WEST meet information, including heat sheets, will be available here (print your own heat sheets).    
  • The projected warm-up time for Saturday afternoon session is 12: 30pm. 
  • Please arrive at Pleasant Prairie Rec Plex (map here) by 12:15pm.

Please note that there is heavy construction (I-94) on the route to Pleasant Prairie. Allow extra time. Hopefully weekend traffic will not be as impactful.

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

A senior 3/4 parent meeting will be held on Tuesday, May 1 at BCHS at 6:15pm.

Signup for the EBSC summer picnic is available online on the EBSC website here. The biathlon signup should be available soon, keep checking back. You have to sign up for each separately.

Practices have been going well, and attendance has been good. Thank-you parents for getting your swimmers to practice each day.

We completed goal sheets this week. If your swimmer was not at practice (on Tuesday) and did not complete a goal sheet, please email me so that I can send it to you and you can get it completed and returned to me. I took some time to explain to the group that setting goals is only one half of the process in order to be successful. The other half occurs in practice, where your work ethic, effort, and desire to make changes completes the picture. I reminded everyone that wishing for a goal is not enough. Understanding and executing the link between ‘goal time-workout pacing/effort-meet racing’ is essential to achieving their best performance. 

Goals also give us a reason to stay motivated and attending workouts, especially when the daily practice requirement becomes inconvenient or beyond our comfort zone. I always ask swimmers to write their time goals on a whiteboard and place it in a location where it can be seen each day. A kitchen is a great place, especially one where they walk past it as they leave the house each day. Don’t be afraid to share your goals with your family. It’s important that parents know what their swimmers are aiming for. Finally, make those goal times realistic. It is easy enough to update a number on a whiteboard if you reach your goal during the season. Goals that are too difficult to achieve can be disheartening and demotivating.      

See you on the pool deck.

Coach Laren

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

Laren.tiltmann@gmail.com

 

 

 

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. 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.  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.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.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 (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: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”.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.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).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.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)dryland)
  2. Needs to leave early from practice (either swim or dryland)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.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.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 + drylanddryland

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 + drylanddryland

Thursday:

  • AM: Silver 3: 7-8am
  • AM: State 3: 7-9am
  • PM: State 3: 4:30-6pm30-6pm
  • 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)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: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)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.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