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Senior I&II Group Page

 


 

Thursday, July 12th, 2018

Great job at the Summer Sizzler. We had some fantastic racing going on, especially in some of the “split” relays. I appreciated the sportsmanship and team comradery which was evident throughout the day. We are always stronger together.

 

Lift your teammates up! Every action, every word should be to help your teammates be better swimmers, better people, better teammates. We are all in this together!

At times championship competitions fall on the same weekend. This summer the Speedo Champions Series (July 19th-22nd)/Silver State Championships (July 20th-22nd) fall on the same weekend and the NCSA Junior National Championships (July 31st-August 4th)/Wisconsin State Championships (August 2nd – August 5th).

I would love to be present for all championship meets, however this is not possible given conflicting dates & locations. I will be attending the Speedo Sectional Championships and the NCSA Junior National Championships over the next few weeks.

Coaches Van Donkersgoed, Mandie Siehs, and Laren Tiltmann have all worked with the SI&II group extensively this Long Course Season, all EBSC athletes will be under fantastic tutelage at the Silver & Wisconsin State Championships.

The senior team is set up for a fantastic championship season regardless of is the season ending competition regardless of when & where. We all strive to be the best we can be and strive to support our teammates even across time zones!

Speedo Championships – July 19th – 22nd

Tentative entries have been reviewed by all qualifiers. Tentative travel arrangements have been shared with families. We are locked and loaded, ready to go? Iowa City here we come. Thanks to Peggy Reimer, Ellen Linnihan, Patrick Linnihan for chaperoning this trip!

 

Silver State – July 2oth – 22nd

Entries are submitted, Silver State group is resting, all systems are go! The Silver group is looking great in practice. Be sure to take care of yourselves away from the pool as well!

 

State Championships – August 2nd – 5th

We will be assembling a tentative entry together early next week. Should be a great one!

 

NCSA Championships – July 31st – August 4th

We will be assembling a tentative entry early next week. Travel arrangements are locked and loaded. Look for itinerary & financials early next week.

 


 

Thursday, July 5th, 2018

 

Looks like we avoided some major disruptions in training by only missing one practice (Last Friday) last week with our pools going down every which way! Thanks for everyone for adjusting schedules on the fly. Speaking of training. As the summer heats up with 4th of July, Summer festivals, and other fun events swimmers must take care to stay on top of practice attendance and get adequate rest. If you want to Bark at the moon you have to be ready to train at your best with the sunrise.

 

The Dave Durden clinic was a huge success last Saturday with those in attendance gaining valuable insight from a Coach who works with the best athletes in the world on a daily basis. A huge THANK YOU to the Van Cleave family for making this possible!

 

EBSC Summer Sizzler

All SII&I swimmers will be competing in 3 individual 100’s and a 4x100 free relay. This competition is viewed as a final tune up for the championship season quickly approaching! We will be less concerned about final time (results) and more concerned with stroke technique and approach to races. As always this is a big TEAM competition. Athletes should be sure to support each other and the other training groups SI,II,III,IV. SI&II swimmers should arrive at 6:45 to assist pool set up (lane lines, flags, etc). We will hit the pond for an extended warm up promptly at 7:00 am.

 

Team Picture

We will once again be taking our annual team picture in between the am & pm sessions of the Sizzler on Sunday. SOLID BLACK OR BLUE SUITS ONLY. You do not be the one goon wearing a pink suit in the team picture.

 

Mini Golf

The SII&I group usually has a lunch & mini golf outing following the Sizzler. Check with your team leaders for more details.

 

Wisconsin Open Water State Championships - Review

The Wisconsin & Illinois State Championships was the largest sanctioned open water event in USA Swimming history! Wow! Congratulations to Michael Linnihan (6th), Connor Rumpit (7th), & Abraham Balding (23rd) for representing EBSC!   

 

Silver State Championships – Friday, June 20th – Sunday, June 22nd

Pleasant Prairie Rec Plex

All entries are viewable online. Please check your entry. Please note that I (Coach Boock) will not be at this competition as I will be in Iowa City with the Speedo team. Unfortunately these competitions fall on the same weekend. The group will be well taken care of by Coaches Siehs, Donkersgoed, Tiltmann, & Leuplod. Swimmers who do not have Wisconsin Swimming State Standards will be rested and suited up for this competition.

 

Speedo Sectionals – Thursday, July 19th – Sunday, July 22nd

Iowa City

The Speedo team will depart on Wednesday, July 18th mid-day and return late on Sunday, July 22nd night. Tentative itinerary is posted to the EBSC event page. Athlete travel meeting will be after practice on Monday, July 16th. Thank you to Peggy Reimer & Ellen Linnihan for chaperoning this trip!

 

The Wisconsin Swimming State Championships and the NCSA Junior National Championships fall on the same weekend as do the Silver/Speedo meets. Sadly, I can not be in two places at once. I will be at the NCSA competition in Indianapolis with the remainder of the Senior Coaching staff looking after the EBSC crew at the State Championships.

 


 

Thursday, June 21st, 2018

 

Next Week (June 21st – June 28th)

 

Thursday am – lcm – aerobic – im/stroke mix

Thursday pm – scy – stroke – 200 pace work/kick

Friday am – lcm – non indy meet – quality/travel group warm up – no dryland

Friday – Sunday – Race Indy

Monday am – lcm – light aerobic – kick emphasis

Tuesday am – lcm - stroke - dryland

Tuesday pm – scy – quality (race pace efforts)

Wednesday am – lcm – recovery – yoga

 

JAGS – IUPUI

June 22-24, 2018

 

All information available – HERE. We will not be resting for this competition but will be suited up. This is a weekend dedicated to racing fast, learning how to travel and race, team building, and lots of fun. It’s important to understand that you can have fun while taking care of yourself and preparing to race.

 

EBSC/PX3/WEST

June 27, 2018

 

All team bus trip. All information available – HERE. The Senior I&II group will be racing 50’s as we are coming off a long weekend racing on the road in Indy.

 

Wisconsin Open Water State Championships

June 28th, 2018

Lake Andrea

 

3 EBSC swimmers will be racing the open water 5K (3000 meters). Good luck to Michael Linnihan, Connor Rumpit, and Abraham Balding.

 

Speedo Sectionals

June 19th – 22nd

Iowa City

 

Travel plans are in the final stages. Thanks to Peggy Reimer for chaperoning this trip!

 


 

Thursday, June 14th 2018

 

 

Mandatory JAGS Travel Trip Meeting

Tuesday, June 19th – BCHS – 5:00-6:00

 

All participants and parents MUST attend this meeting. We will review itinerary, code of conduct, etc.

 

Next Week (June 14th – June 20th)

 

Thursday am – lcm – freestyle aerobic – variable speed/negative split

Thursday pm – scy – stroke – 200 pace work/kick

Friday am – lcm – quality – sprint (1st 50 of 100 – get out fast) /distance split (negative split & pace) - dryland

Saturday – off/WEST (non jags)

Monday am – lcm – freestyle/im mix aerobic – kick emphasis

Tuesday am – lcm - stroke - dryland

Tuesday pm – scy – quality (race pace efforts)

Wednesday am – lcm – recovery – yoga

 

Training

The group has adapted very well to Long Course Training. Once summer hits we have a little over 1 month before groups begin to rest! We will be “putting hay in the barn” right away!

 

Summer Jobs

 

Senior I&II athletes need to arrange work schedules around practices and competitions. Work is not an excuse for missing practice. If you are working outdoors, please take care to stay out of the sun for extended periods of time. If you are lifeguard employers are required to provide shade umbrellas for you. Take advantage of this. Practice is no good if you are fried from the sun.

 

Speedo Sectionals

June 19th – 22nd

Iowa City

 

We are narrowing in on our travel plans. All qualifiers have been contacted regarding attendance at the meet.

 


 

Thursday, June 7th 2018

Wisconsin Open Water State Championships

June 28th, 2018 – Lake Andrea

The Senior I&II group currently has three swimmers committed to attending (Abraham Balding, Michael Linnihan, & Connor Rumpit). If you wish to attend be sure to commit to the event prior to June 15thHERE. If you have any questions about open water swimming, please contact me. It is a blast!

 

This Week

Monday am – Light aerobic (kick emphasis)

Monday pm – stroke aerobic (200 pace work)

Tuesday pm – quality (sprint/mid, distance split) – dryland

Wednesday pm – recovery

Thursday am – freestyle kick mix – light aerobic - technique

Thursday pm – hard aerobic stroke

Friday pm – quality (sprint/mid (race pace), distance (austrailian)) – dryland

Saturday am – Biathlon

 

Summer Schedule

Monday brings our summer schedule with most of practice outdoors in Long Course Meters. As we adjust to Long Course training there is some soreness and discomfort. Swimmers should take care to properly warm down and roll out as needed. Attention to proper technique will eliminate most aches and pains. Long Course training will reveal stroke flaws. Please stay on top of technique changes and corrections. There is a distinct difference between soreness and injury. If you are in doubt, please speak with me directly.  

This first part of June Coaches Leupold, Siehs, and myself will be on deck each morning practice. Near the end of June Coach Donkersgoed will join the fun in the mornings.

Afternoons will be at BCHS for the first portion of June. Regardless of weather conditions SI&II swimmers report to WAC in the morning. We will collect ourselves and in case of inclement weather move as a group to a back-up pool.

Water bottles are a must, in fact wo water bottles is suggested for each practice. Make sure you are properly fueled for practices. Create a morning routine that includes a good breakfast. One of the great things about being a swimmer is you get multiple meals! Example day: Meal #1 = Pre am practice breakfast, Meal #2 = Post am practice breakfast, Meal #3 = Lunch, Meal #4 = Pre pm practice dinner, Meal #5 = post pm practice dinner, Meal #6 = evening snack. Add in snacks during practice an between water & dryland workouts there is a lot of fueling to be done. Eat to train. For another example, Katie Ledecky -  HERE, or Peter Vanderkay - HERE. Note the inclusion of protein following each training session and lack of junk food.

 

WAC Set Up

It takes the effort of the entire Senior I&II team to set up the pool every morning. Pulling the pool covers, pulling the lanes lines, setting up backstroke flags goes very smoothly when everyone pitches in. Swimmers should arrive at the WAC ready to lend a hand. If we are on point the pool can be ready for training inside of 10/15 minutes. It is not acceptable to be late and not pitch in. Swimmers are expected to be at the pool ready to set up BEFORE 6:00 am.

 

Next Week – WAC Schedule Begins!

Monday am – lcm - long course (wac) training acclimation – pace

Tuesday am – lcm - stroke/kick emphasis - dryland

Tuesday pm – scy – quality (race pace efforts, austrailian)

Wednesday am – lcm – recovery – yoga

Thursday am – lcm - free/im mix – hard aerobic

Thursday pm – scy – stroke – technique – chutes, resistance

Friday am – lcm – quality (sprint/mid, im, distance split)

Saturday am – off/WEST competition (non-jags)

 

SEA - 06/02-03/2018

Schroeder Aquatic Center

We hot this competition a little tired from a solid week of training. Regardless of some fatigue the group was much more aggressive on the front end of races with 90% of the races hitting the first 50 goals set before them and closed the races as well if not better than the prior competition at BDSC. Progress, we have been training to race and it is evident in the way we are racing.

 

EBSC Biathlon – 06/09/2018

Check In/Warm Up:  8:00-8:30 – Race Start:  8:40

Senior I&II biathlon participants should be sure to warm down in the diving well following the race unless you wish to be plenty sore the next day! Also, Senior I&II biathlon participants are expected to stay and cheer on the younger groups as they race once you are done warming down! Be a positive role model and encourage the next generation!

 

EBSC Picnic – 06/09/2018

Enjoy, relax, have fun!

 

JAGS/INDY – 06/22-24/2018

Tentative itinerary has been posted to the ebsc website – HERE. Swimmers and parent please not the MANDATORY meeting at 5:00 pm on June 19th at BCHS. This is shaping up to be a fantastic trip!

 


 

Thursday, May 31st 2018

Wisconsin Open Water State Championships

June 28th, 2018 – Lake Andrea

 

The Senior I&II group currently has two swimmers committed to attending (Abraham Balding & Michael Linnihan). If you wish to attend be sure to commit to the event prior to June 15thHERE. If you have any questions about open water swimming, please contact me. It is a blast!

 

This Week

Monday – off

Tuesday pm – dryland - quality (sprint/mid, distance split)

Wednesday pm – light aerobic/recovery - yoga

Thursday am – freestyle hard aerobic (variable speed/intervals)

Thursday pm – stroke (200/100 pace & kick mix)

Friday pm – dryland - quality (100’s) no distance, sprint/mid split

Friday pm – cheer on 8&U’s @ BEHS following practice – team dinner

Saturday/Sunday am – race @ SEA @ Schroeder

Next Week

Monday am – Light aerobic (kick emphasis)

Monday pm – stroke aerobic

Tuesday pm – quality (sprint/mid, im, distance split) – dryland

Wednesday pm – recovery

Thursday am – stroke – chutes – technique

Thursday pm – hard aerobic freestyle

Friday pm – quality (sprint/mid (race pace), distance (austrailian)) – dryland

Saturday am – Biathlon

SEA - 06/02-03/2018

Schroeder Aquatic Center

Arrive:  7:15 – Warm Up: 7:30 – Meet Start:  8:30

Notes:  We are looking for aggressive racing. Tentative races will not be celebrated. Too many 100’s and 200’s at the last competition were dead in the water after the front half. We need to put ourselves in a position on the front end of races to be successful. We train well…now let’s race well! There will be no warm down pool. Swimmers should plan accordingly to implement “dry” cool downs. As always…keep your eyes on the pool and support your teammates! If you need to study at the pool please do so it the hallway or shaded area outside the facility.

EBSC Biathlon – 06/09/2018

Check In/Warm Up:  8:00-8:30 – Race Start:  8:40

Senior I&II biathlon participants should be sure to warm down in the diving well following the race unless you wish to be plenty sore the next day! Also, Senior I&II biathlon participants are expected to stay and cheer on the younger groups as they race once you are done warming down! Be a positive role model and encourage the next generation!

EBSC Picnic – 06/09/2018

Enjoy, relax, have fun!

JAGS/INDY – 06/22-24/2018

Tentative itinerary has been posted to the ebsc website – HERE. Swimmers and parent please not the MANDATORY meeting at 5:00 pm on June 19th at BCHS. This is shaping up to be a fantastic trip!

 


 

Thursday, May 24th 2018

Biathlon:  Registration closes on May 27th!  Register now!

Open Water State Championships: Thursday, June 28th. Many have expressed interest in this event. You must text me or email to confirm and be entered! No Text or email = no entry.

Good Luck Reilly Tiltmann:  Reilly is off to the USA Swimming Zone Select Camp this Memorial Day weekend. Should be a fun and informative experience! We look forward to hearing all about your trip!

Current Week:

Monday: AM OFF

Monday PM – Aerobic stroke fee mix

Tuesday PM – Quality combined group

Tuesday PM – Dryland – Dwight

Wednesday PM – Recovery – Backstroke Starts

Wednesday PM – Run

Thursday AM – Stroke – Resistance (Chutes)

Thursday PM – Free/Stroke Variable speed aerobic

Friday PM – Dryland – Dwight

Friday PM – Nitro/Interval Challenge Set

Saturday/Sunday/Monday – OFF

Van will be with the group on Friday. Long Weekend:  Senior I&II swimmers are reminded that we are athletes 24/7. Enjoy your long weekend but remember to stay active. Everyone should be able to fit a few runs, bikes, or hikes in over the weekend.

Next Week:

Tuesday PM – Aerobic stroke free mix

Wednesday PM– Recovery w/speed work

Wednesday PM – Yoga

Thursday AM – Stroke/Kick

Thursday PM – Free – Hard Aerobic (200 Pace)

Friday PM – Quality (distance/sprint/im split)

Friday PM - We will stop by the EBSC 8&U meet and cheer them on for a few event followed by a team dinner at the captian's choice! This is always a lot of fun for both the EBSC 8&U swimmers AND Senior swimmers!

Saturday/Sunday – Race @ SEA

Meet Entries

18-06 SEAY – Entries submitted to host club

18-06 WEST – Tentative entries viewable online

18-06 JAGS – Tentative entries viewable online

18-06 PX3 – Tentative entries viewable online

18-07 EBSC – Tentative entries viewable online

18-07 SILVER – Coming Soon

18-07 NCSA – Swims Reserved

 


Thursday, May 17th 2018

 

BDSC May Mania

Friday, June 18th – Sunday, June 20th

Pleasant Prairie

 

Friday PM Session - Warm Up: 4:30 pm - Meet Start:  5:30 pm

Saturday/Sunday AM Session - Warm Up:  8:00 am - Meet Start: 9:00 am

 

All Sessions will be positive check in and chase starts. Please be prepared to allow time prior to warm ups to check yourself in. Timelines look somewhat on the long side at 4+ hours per session. Athletes should be prepared and bring adequate food and hydration to refuel between events. Especially as the am sessions will bridge the “lunch” hour. Warm down situation is unknown, but athletes should be prepared to complete a “dry” warm down following every swim. This includes arm circles, walking around the pool, hydrating, and light stretching. In general athletes are expected to know how to take care of themselves to insure the final swim of the session, competition is at a high level. On Friday & Saturday Coach Siehs will be running practice and EBSS with Coach Boock at the competition. On Sunday Both Coaches Boock & Siehs will be at the competition.

 

This Week

Freestyle Mechanics - Tempo

Monday AM– Light Aerobic (Free)

Monday PM – Stroke – 200 Pace emphasis

Tuesday – Quality (Sprint/Mid, Distance Split), Dryland

Wednesday – Recovery, Yoga

Thursday AM – Aerobic (Stroke) w/ descending efforts

Thursday PM – Hard Aerobic (Speed Play), Flutter Kick challenge set

Friday – Quality – 500 FR/400 IM timed efforts

Saturday – Race @ BDSC

Sunday – Race @ BDSC

 

Helping Each Other Be The Best We Can Be

 

A common sight at practices this past week has been swimmers who are striving to push the envelope in what they can accomplish in a practice setting. Other swimmers are picking up on this and challenging themselves as well. In short there is plenty of healthy competition each day in practice. Swimmers who are encouraging teammates to push them to be the best they can be. When the whole group has the growth, positive understanding that my teammate is getting better and making me better at the same time great things can happen. Keep up the great effort and keep pushing each other to reach the next level. Together.

 

Biathlon

Saturday, June 9th

- All Senior swimmers are expected to participate as the workout for that day. You must register for the event online at the EBSC website!

 

Meet Entries

 

18-06 SEAY – Tentative entries viewable online

18-06 WEST – Tentative entries viewable online

18-06 JAGS – Tentative entries viewable online

18-06 PX3 – tentative entries viewable online

18-07 EBSC – Tentative entries viewable online

18-07 SILVER – Coming Soon

18-07 NCSA – Swims Reserved

 


 

Thursday,  May 10th 2018

The Senior I&II groups are offered a varied program which includes in water workouts, strength training, yoga, and running. All of these play an important function in developing our athletes. Each of these areas is important to overall success and EBSC takes the time to hire professional coaches for in water training, strength training, and yoga. Dwight Sanvold (strength coach), Trina Schaetz (yoga coach), and myself along with the senior coaching staff make every effort to assist the Elmbrook Senior I&II swimmers be the best they can be. Dwight Sanvold, Trina Schaetz, and myself (Brent Boock) have been working together for over 6 years to refine and develop the swimming, strength, and yoga platforms so they work together as a whole in the training process. Every training session both in water and on land is equally important and should be approached each day as a unique opportunity to improve oneself and motivate and assist team mates to be the best they can be.

 


Thursday, May 3 2018

AM Practices

 

8th grade swimmers are not allowed to attend am practices during the school year.

Swimmers who are not able to attend am practices need to make arrangements to get these practices competed.

 

WEST Spring Opener

Sunday, April 29th

Pleasant Prairie

 

Solid outing last Sunday at the WEST competition in Pleasant Prairie. We swim this early meet to get acclimated ted to Long Course racing. The first Long Course meet while training short course is always a bit of a hurdle to overcome. Swimmers did a very nice job focusing on stroke tempos and body position. If you were within 2-3 seconds in 100’s and 4-6 seconds in 200’s you were “seasonally” relevant. If your times were outside of these parameters, there is work to do!

 

Senior I&II Parent Meeting

Thanks to those who attended the parent meeting yesterday. It was good to talk to those in attendance in an informal setting to review the outlines of the Senior I&II group.

 

This Week

Cycle Training begins in earnest

Breaststroke technique Starts

Parent Meeting

Monday – Light Aerobic (Free/IM Mix)

Tuesday – Quality (Sprint/Mid, Distance Split), Dryland

Wednesday – Recovery with 1 effort (50 Free), Yoga

Thursday – Hard Aerobic (Stroke)

Friday – Quality (Sprint/Mid, Distance Split), Dryland

Saturday – Race @ LFSC

Sunday – Race @ LFSC

 

Next Week

Freestyle Technique

Double Begin

Monday Am – Light Aerobic (Free & kick)

Monday PM – Stroke – 200 pace work

Tuesday – Quality (Sprint/Mid, Distance Split), Dryland

Wednesday – Recovery, Yoga

Thursday AM – Stroke

Thursday PM – Free test set

Friday PM – Quality (Race/Australian)

Saturday AM – Recovery, run

 

Meet Entries

 

18-04 WEST – Entries submitted to Host (No Changes)

18-05 LFSC – Entries submitted to Host (No Changes)

18-05 BDSC – Entries submitted to Host (No Changes)

18-06 SEAY – Tentative entries viewable online

18-06 WEST – Tentative entries viewable online

18-06 JAGS – Coming soon

18-06 PX3 – Coming Soon

18-07 EBSC – Tentative entries viewable online

18-07 SILVER – Coming Soon

 


Thursday, April 26th 2018

Accolades

 

Congratulations to Kaylyn Schoof who was honored at the Wisconsin Swimming awards banquet last Sunday as 2018 Short Course Female Senior Swimmer of the Year! Way to go Kaylyn, the staff and I are proud of all the dedication that went towards achieving this award. The Wisconsin Swimmer and Coach of the Year awards are voted on by all club representatives and athlete representatives in the state.

 

WEST Spring Opener

Sunday, April 29th

Pleasant Prairie

 

Arrive:  12:15 pm - Warm Up:  12:30 pm - Start:  1:00 pm - Finish:  4:30

 

We are assigned the 12:30 pm – 1:00 pm warm up period. Please be prompt for warm ups. The competition will be run using chase starts. Events that are 100 meters or longer will be run alternating heats from both ends of the pool. The Lake Side of the pool will be the default end for all odd numbered heats. The Water Park Side of the pool will be the default end for all even numbered heats. All 50s heats will be run exclusively from the Water Park Side. Session timeline has this meet running around 3.5 hours.

 

Our first Long Course competition is always about getting acclimated to racing Long Course. Our goals will be to keep our legs active and engaged throughout 50m, maintain stroke tempos throughout 50m, and maintain speed momentum in and out of walls an into finishes. Always finish strong, last 15m find a way! We will be watching how swimmers approach races and apply technique. We will be concerned with properly applied effort and attention to detail, the staff will not be focused on end result (time).

 

Goal Setting

I have received and reviewed approximately 90% of the Senior I&II goal sheets and am in the process of meeting individually with each athlete. We are making progress as this takes time with 10-15 minutes per athlete and 40+ athletes. So far, the goal meetings have been very positive and informative for both myself and swimmer. Based on individual goals we will be choosing which championship meets we are targeting this Long Course (Silver/Speedo/State/NCSA) and tentatively next Short Course (Juniors/Regional/State/NCSA).

 

Senior I&II Parent Meeting

Tuesday, May 1st

5:30-6:00 pm – BEHS Pool Balcony

All Senior I&II parents are encouraged to attend. We run parent meetings for all groups each spring to help communication and insure everyone is on board and moving in the same direction.

 

This Week

Continued increase in volume introduction of speed work (Friday).

Butterfly technique, underwater work, goal meetings.

We have continued to swim 1 “effort” on Wednesdays. This week the 200 IM.

Monday – Aerobic (Free)

Tuesday – Hard Aerobic (Mixed), Dryland

Wednesday – Run, recovery with 1 effort (200 IM)

Thursday – Light Aerobic (Drill, Stroke)

Friday – Quality (Stroke, Free), Dryland

Saturday – Recovery, Team Building

Sunday – Race @ WEST

 

Next Week

Cycle Training to begin in earnest

Breaststroke technique, Starts

Parent Meeting

Monday – Light Aerobic (Free/IM Mix)

Tuesday – Quality (Sprint/Mid, Distance Split), Dryland

Wednesday – Recovery with 1 effort (50 Free), Yoga

Thursday – Hard Aerobic (Stroke)

Friday – Quality (Sprint/Mid, Distance Split), Dryland

Saturday – Race @ LFSC

Sunday – Race @ LFSC

 

Meet Entries

 

18-04 WEST – Entries submitted to Host (No Changes)

18-05 LFSC – Entries submitted to Host (No Changes)

18-05 BDSC – Entries submitted to Host (No Changes)

18-06 SEAY – Tentative entries viewable online

18-06 WEST – Tentative entries viewable online

18-06 JAGS – Coming soon

18-06 PX3 – Coming Soon

18-07 EBSC – Tentative entries viewable online

18-07 SILVER – Coming Soon

 


 

Thursday, April 19th, 2018

Banquet

Thanks to everyone for braving the snow & ice and coming out to the Banquet last Sunday. The Senior Team (4-3-2-1) did a great job speaking on behalf of/introducing teammates. The camaraderie, respect, and support you all have for one another really came through. The Senior speeches were on point, inspirational, and fun to listen to. Seniors – Thanks for the time, dedication, and leadership you have shown throughout the years! The Thank You/Gift Card was greatly appreciated. Rest assured it will go to good use!

 

Goal Setting

Goal setting was completed for the majority of the S2/1 group on Wednesday (yesterday). Those that could not attend yesterday will need to complete your goal sheets and have them back to me by Saturday, April 21st. Next week I will be meeting individually briefly with all S2/1 swimmers to review and return goal sheets to them. Based on individual goals we will be choosing which championship meets we are targeting this Long Course (Silver/Speedo/State/NCSA) and tentatively next Short Course (Juniors/Regional/State/NCSA).

 

Senior I&II Parent Meeting

Tuesday, May 1st

5:30-6:00 pm – BEHS Pool Balcony

All Senior I&II parents are encouraged to attend. We run parent meetings for all groups each spring to help communication and insure everyone is on board and moving in the same direction.

 

This Week In The Pool

Continued increase in volume & intensity. Backstroke technique emphasis. We will continue to stay away from straight forward speed work this week.

 

WI LSC Meeting

The Wisconsin LSC House Of Delegates will be on Saturday, April 21st. Senior girls captain Gwen Gustafson will be your EBSC athlete voting representative. I met with the “leadership” group on Monday and reviewed items on the agenda.

 

Meet Entries are tentatively done for most of the Long Course Season. Please take a look and let me know if you have any questions. Happy to adjust entries for valid reasons 😉.

 

18-04 WEST – Entries submitted to Host (No Changes)

18-05 LFSC – Tentative entries viewable online

18-05 BDSC – Tentative entries viewable online

18-06 SEAY – Tentative entries viewable online

18-06 WEST – Tentative entries viewable online

18-06 JAGS – Coming soon

18-06 PX3 – Coming Soon

18-07 EBSC – Tentative entries viewable online

18-07 SILVER – Coming Soon

 


 

Thursday, April 12th 2018

Great to have the entire team back in action this week. Coming off spring break workouts this week have been/will be highly aerobic/general conditioning. We are will be on cycle with longer swims on Monday/Tuesday, higher efforts on Tuesday/Friday, and recovery on Wednesday/Saturday. Swimmers need to take note of days we are running, dwight, or yoga and be properly prepared! On the schedule r = run, d = Dwight, y = yoga. In April we are running on Wednesdays, Dwight on Tuesday/Friday, and yoga on Saturday. Be prepared. Our dryland programming is vital to our success.

 

On Wednesday (yesterday) we talked a bit on team and how to continue to build upon the positive & uplifting culture the group has worked to create these past seasons. Last season was one of the most positive team atmospheres I have been involved in and we want to build upon that! A few bullet points to remember: 1) Every member of the Senior I&II group is a valued member of the team and should have a healthy respect for themselves and what they bring to the team each day. 2)  Every member of the Senior I&II group should have a healthy respect for what each teammate brings to the group each day. 3)  We all have different personalities, strengths, weaknesses, things we bring to the group as a whole. 4)  Every action taken at practice is to uplift teammates to be the best people & teammates they can be. 5)  Every action taken at practice is to uplift teammates to be the best swimmers they can be. 6)  When the group is striving to be great teammates & people and moving in the same direction swimming fast takes care of itself. 7) Elmbrook is no single individual…it is a TEAM. 8) Nuff Said…I know I was preaching to the choir!

 

Next Wednesday we will not run. We will spend our running time going over goals. Take the next week and get a grip on what your goals are and how they can help the group be the best they can be. Not just in the pool – “Excellence In Life Through Swimming!”.

 

Meet Entries are tentatively done for most of the Long Course Season. Please take a look and let me know if you have any questions. Happy to adjust entries for valid reasons 😉.

 

18-04 WEST – Entries submitted to Host (No Changes)

18-05 LFSC – Tentative entries viewable online

18-05 BDSC – Tentative entries viewable online

18-06 SEAY – Tentative entries viewable online

18-06 WEST – Tentative entries viewable online

18-06 JAGS – Coming soon

18-06 PX3 – Coming Soon

18-07 EBSC – Tentative entries viewable online

18-07 SILVER – Coming Soon

 


 

Thursday, March 28th 2018

Best of Luck to Kaylyn Schoof as she sets off for Dublin, Ireland next week to compete in the Irish National Championships as a member of the NCSA All-Star team! We are proud of you and wish you the best experience possible overseas!

No practices over spring break. Senior I&II athletes are reminded that they are athletes all the time, every day. Not just at practice. Returning to the pool after spring break will be MUCH easier if you continue to be active over the break. If you are on vacation in make time to run, hike, swim in the ocean and stay active. If you are in town get together with some EBSC teammates and play some basketball, ultimate frisbee, etc. If you want to stay active in the pool (which is a fantastic idea) I have some basic practice sets you can pick and choose from – HERE. Bring a friend and get in the water at your health club.

Please take a moment over the next week to check that your training equipment is up to speed. Replace those broken paddles straps, that missing flipper, etc. Below is a list of equipment that ALL Senior I&II athletes should have in hand (in working condition) on Monday, April 9th. SPOILER ALERT – There are some new items. All Items are available at our EBSC Store at Elsmore Aquatics – HERE.

1)  Kick Board – Any will do

2)  Paddles – Strokemaker – HERE (If you need help with sizing contact me)

3)  Pull Bouy – Any will do

4)  Short Fins – Speedo – HERE (or similar product)

5)  Mesh Bag – Any will do

6)  Snorkel – Speedo – HERE (or similar product)

7)  Nose Clip – HERE (or similar product)

8)  Tempo Trainer - HERE (highly suggested – optional)

 


 

Tentative Banquet Awards - Please Proof - HERE

 


Thursday, March 22nd

All Senior I&II swimmers should be back in the pool on Monday, March 26th. We will have a short week March 22nd – 29th followed by a week off for spring break. There will be no practices on Friday, March 30th.

Schedule note:  r=run!

Congratulations to the National Team on a great NCSA competition in Orlando! EBSC was the highest scoring team out of Wisconsin! 

 


Thursday, March 8th

Long Course Restart

 

Long Course starts on Tuesday, March 12th! Coach Siehs will be looking after the SI&II group while I am away at Juniors next week. Thanks Mandie & Welcome back not state swimmers!

 

Long Course Practice Schedule

 

The Senior I&II groups will again be split out to maximize pool time in the spring. Please check the schedule and your assigned training groups.

 

Wisconsin State Championships

Thursday, March 1st – Sunday, March 4th

Pleasant Prairie Rec Plex

 

Congratulations to the Elmbrook State Team on a fantastic outing last weekend. We are very proud of the effort put forth over the course of the weekend. I have not had time to fully review the results and accomplishments but:

 

- Team support was fantastic!

- Relays were awesome!

- The personal best times established were off the charts!

- Many new Speedo Sectional standards were made!

- Many new NCSA standards were made!

- Many new EBSC Club Records were set!

- 2 new Wisconsin Swimming Records were set!

 

All of this while dealing with air quality issues over the course of a long 4 day prelim/final format. Way to go team!

 

Speedo Championships

Thursday, March 8th – Sunday, March 11th

Pleasant Prairie Rec Plex

 

Congratulations to Amelia Decker, Joe Decker, Ido Korabelnikov, Callie Gregg, Reagan Tiltmann, Nicole Weiner, Cynthia Lu, Reese Tiltmann, Lucy Thomas, Maggie Wanezek, and Erin Jacob who will be representing the Elmbrook Swim Club at this weekend’s Speedo Sectional Championships! These athletes have shown to be among the best in the central Zone by qualifying for this competition. Best of luck to all!

 

Meet Information, Psych Sheet, Timlines, Etc. posted - HERE

 

Thursday (Timed Finals)

Warm Up:  4:00 pm - Meet Start:  5:00 pm

Friday - Sunday (Prelims)

Warm Up:  7:30 am - Meet Start:  8:45 am

Friday – Sunday (Finals)

Warm Up:  5:00 pm - Meet Start: 6:00 pm

 

Coach Mandie Siehs and I will be sharing coaching duties between the NCSA group in Brookfield and the Speedo group in Pleasant Prairie. Coverage in pleasant Prairie will be as follows:  Thursday (Boock), Friday prelims (Boock), Friday finals (Siehs), Saturday prelims (Siehs), Saturday finals (Boock), Sunday prelims (Boock), Sunday finals (Siehs).

 

4 heats (40 swimmers) come back for finals. This should give the group some great opportunities for second swims. Watch for seeding into finals. Championship scratch procedures are in place for this competition. If you miss a final, you are out of the meet.

 

Reminder the Speedo Sectional competition will be run in Long Course Meters. Warm down access will be in the water park area.

 

NCSA Junior Nationals

Tuesday, March 13th – Saturday, March 17th

Orlando, Florida

 

Congratulations to AJ Smith, Ryan Linnihan, Michael Linnihan, Mason Schoof, Maggie Teng, Gwen Gustafson, Abigail Wanezek, Lizzie Geske, Paige Dressel, Kaylyn Schoof, Zoe Woods, and Reilly Tiltmann who will be representing the Elmbrook Swim Club at the NCSA Junior National Championships.

 

The above group along with Coaches (Laren Tiltmann, Brent Boock) and chaperones (Ellen Linnihan, Emily Wanezek) depart on Monday, March 12th for a week of competition among the best in the nation.

 

Travel Information, Meet Information, Etc. posted - HERE

 


 

Thursday, March 1st

Congratulations

EBSC is fielding a team of 37 athletes, 141 individual races, and 35 Relays. This is the culmination of a great season of dedication and effort. Swimmers should follow FOUR guiding principles this weekend:   1) Support Your Team 2) Have Fun 3) Swim Fast 4) Rest.

 

Timelines

Thursday, March 1st                                       Friday, March 2nd/Saturday, March 3rd          Sunday, March 4th

Prelim                                                             Prelim                                                             Prelim

Warm-Up:  7:30 am                                        Warm-Up: 7:30 am                                         Warm-Up: 7:30 am

Prelim Start:  9:00 am                                     Prelim Start:  9:00 am                                     Prelims Start: 9:00 am                                                                                                                        

Final                                                                Final                                                                Final

Warm-Up:  4:15 pm                                        Warm-Up: 4:15 pm                                         Warm-Up: 3:45 pm

Final Start:  5:30 pm                                       Finals Start: 5:30 pm                                       Finals Start: 5:00 pm

                                                                                                                             

All swimmers should follow the above timelines. If you are not competing in an event until later in a PRELIM session it is ok to arrive 1.5 hours prior to the start of the event. All late arrivals/exceptions must be cleared with Coach Boock. If you experience delays, please contact Coach Boock @ 262-617-4579 (text is best).

 

Relays

Relay swimmers should arrive for above warm-up times for those sessions they are swimming in relays at the start of a session, for relays at the end of a session they may arrive 1.5 hours prior to event. All relays are timed final events (swum once). All relays are tentative and will be changed only for the benefit of the EBSC team. See attached relay sheets for session information.

 

Prelims

- Prelims will be run as a “super seed”. All ages will be seeded together slow to fast with the final three heats circle seeded.

 

Finals

- All individual events are Prelim/Final with the top 20 swimmers in each age group/gender qualifying for finals with the below exceptions.

- The 500 FR, 1000 FR, 1650 FR, and 400 IM are positive check in event timed final events (swum once).

- The 500 FR & 400 IM are timed final with the fastest (1) heats (10 checked in swimmers) in each age gender/age division competing in finals. The remainder of heats will be run slow to fast with combined ages in prelims.

- The 1000 and 1650 FR is timed final with the fastest (1) heat (10 checked in swimmers) combined age competing in finals. The remainder of heats will be run fast to slow with combined ages in prelims.

 

Attire

- All swimmers are expected to wear EBSC attire at the competition.

- If you are getting an award on the podium you should wear your EBSC Warm-Up or EBSC state team shirt.

 

Support

- All swimmers should be aware of the swims in the water and support your team.

- Cell phone use should be limited. If your head is buried in a cell phone it is unacceptable.

- Don’t turn your back on the pool. It is disheartening to be swimming your heart out and see a teammate’s back turned.

- If you need to study…take a break from the pool and go into the hallways. Studying in good!

- Cheer! Get involved!

 

Rest

- All swimmers need to take care of themselves. Those that swim fast on Sunday have taking care to get rest!

- Warm down properly following each race. There will be a pool open for warm up warm down.

- Roll out following each race.

- Make good food choices. Eat your major meals two hours prior to your event.

- Rest between sessions. Naps are good.

 


 

This Week

The State Group is in full rest mode leading into the State Championships. The National Group is in the final training cycle prior to rest for the NCSA Championships.

It is a busy time of year on the SI&II pool deck! Let’s have fun and stay focused. Eyes on the prize as we bring this season in for a landing!

Regional Championships

Great outing for the Senior I&II groups! The folks who were rested and suited up threw out some fantastic swims. I am proud of the seasons you all put together! Last weekend was fun and full of great support for fellow teammates and a healthy positive attitude.

Congratulations to all and especially our Seniors who completed their EBSC careers at the Regionals (Anna Horvath, Eric Chen, Sydney Kane, and Gabby Hrdlick). Thank you for having the positive impact you have had on the club all these years. I will be watching for you all to do great things with the next stages of your life! Best of luck and know your EBSC family is always rooting for you.

Wisconsin State Championships

March 1-4

Pleasant Prairie

Entry has been shared with members via email, swimmers have signed off on events, and submitted to the host club. We are off!!!

Meet Information, Individual Entries, and Tentative Relays are posted to the EBSC website – HERE. We will share more information regarding warm ups, timelines, etc as it becomes available.

Speedo Championships

March 8-11

Pleasant Prairie

Entry is being completed and will be shared with members and swimmers this week.

NCSA Championships

March 13-17

Orlando, Florida

We currently have 8 individual girls qualified/committed to attending and 3 boys qualified/committed to attending. The following girls’ relays are qualified (800 FR A, 200/400 FR A&B, 200/400 MR A&B). The following boys relays are qualified (800 FR A, 200/400 FR A, 200/400 MR A). For more information on EBSC qualification procedure – HERE.

Long Course Meet Schedule

2018 Long Course meet schedule is posted. Senior I swimmers are required to compete in 90% of competitions, Senior II swimmers are required to compete in 80%. Race experience cannot be understated. It is vitally important to race Long Course to be successful Long Course.

Mark your calendars:  Full Senior (I, II, III, IV) in Indianapolis June 22-24. We made this trip with the big group 4 years ago and it was a blast!

 


 

Thursday, February 15th

WIAA

Congratulations to the boys who advanced to the WIAA State Championships! The Elmbrook family is proud of your efforts. Looking forward to seeing the fantastic results! Best of luck, have fun & swim fast!

Regional Championships

February 16-18

Waukesha South High School

Regional Group will be rested and suited up! We are excited to see what this group can do! As always…Have Fun & Swim Fast! Time lines look advantageous for some fast swimming and Waukesha South is a quick pool!

Friday PM

Arrive: 4:15 pm - Warm-Up:  4:30 pm - Session Start:  5:35 pm - Session Finish:  8:00 pm

Saturday PM

Arrive:  10:50 am - Warm Up:  11:00 am - Session Start:  12:15 pm - Session Finish:  4:00 pm

Saturday PM

Arrive:  10:40 am - Warm Up:  10:50 am - Session Start:  12:00 pm - Session Finish:  4:40 pm

Wisconsin State Championships

March 1-4

Pleasant Prairie

Entry is being completed. Swimmers need to confirm with Coach Boock event choices this week!

Speedo Championships

March 8-11

Pleasant Prairie

Entry is being completed. Swimmers need to confirm with Coach Boock event choices this week!

NCSA Championships

March 13-17

Orlando, Florida

We currently have 8 individual girls qualified/committed to attending and 3 boys qualified/committed to attending. The following girls’ relays are qualified (800 FR A, 200/400 FR A&B, 200/400 MR A&B). The following boys relays are qualified (800 FR A, 200/400 FR A, 200/400 MR A). For more information on EBSC qualification procedure – HERE.

Long Course Meet Schedule

2018 Long Course meet schedule is posted. Senior I swimmers are required to compete in 90% of competitions, Senior II swimmers are required to compete in 80%. Race experience cannot be understated. It is vitally important to race Long Course to be successful Long Course.

Mark your calendars:  Full Senior (I, II, III, IV) in Indianapolis June 22-24. We made this trip with the big group 4 years ago and it was a blast!

 


 

Thursday, February 8th

Best of luck to our High School boys who will be racing at the WIAA Sectional Championships this weekend! We are sure you will do your high schools and EBSC proud.

Great team effort at the Schroeder A+ competition last weekend with EBSC placing 3rd overall in combined team scoring. I am very proud of the sustained effort by the group over the weekend. Some competed in 7 100’s on Saturday (3 prelims, 3 finals, 1 relay), that’s quite a show! A strong TEAM effort for all in which we saw numerous new EBSC Club Records (Anna Kult 100 BR/ Kaylynn Schoof (200-400 IM, 100-200 FL), and NCSA Junior National Standards (Reilly Tiltmann 50 FR/Abigail Wanezek 10 0BK). Our intention was to swim suited up and fresh as a tune up for swimming fast heading into championship season. Overall, we looked good in the water, however there is room for improvement in attention to detail around walls. We will focus in on these start/turn/finish details in the next weeks as we prepare for our “championship” competitions. Well done…on to the Regional/State/Speedo/National meets!

This week the Regional Group will start rest in earnest while the State & National groups ramp up for the last training cycle of the season. Please note when practices drop out for each “rest group”:  State - Last Dryland Date with Dwight = Tuesday, February 13th - Last am workout = Thursday, February 15th, National - Last Dryland Date with Dwight = Friday, February 23rd - Last am workout = Monday, February 26th.

Mark your calendars:  Full Senior (I, II, III, IV) in Indianapolis June 22-24. We made this trip with the big group 4 years ago and it was a blast! Please take a look at the entire Senior meet schedule and communicate any potential conflict you may have. It is important to get a healthy dose of Long Course competition in.

Meet Entries:

Regional Championship entry will be submitted to WEST tomorrow! Any changes must be communicated with me ASAP!

State Championship/Speedo entry is in process. Please check with me regarding your event choices.

Please feel free to contact me with any questions:  boockbrent@ebsc.org – 262.617.4579

 


 

Thursday, February 1st, 2018

 

Contact

 

Please feel free to contact me with any questions:  boockbrent@ebsc.org – 262.617.4579

 

Current Week

 

Start Work– Turn Work – Short Rest (Recovery Week)

Training – Monday (am) Freestyle, Monday (pm) stroke, Tuesday (pm) Quality/Dryland, Wednesday (pm) Recovery/Relays, Thursday (pm) Freestyle/Individual Medley, Friday (pm) A+ light warm up, non A+ Quality.

 

Note:  No Thursday am practice or Friday Dryland this week!

 

Regional Entry

 

I am finalizing the Regional Championship entry this week. I am touching base with all swimmers to check events. Please see me if you have any questions on event choices.

 

High School Boys

 

Great swimming at the conference meet last weekend. We are proud of your efforts! Best of luck in the upcoming Sectional & State Championships. Note all boys should return to EBSC practices immediately following your last high school competition to prepare for the USA Swimming Championship Season with EBSC (Regionals, State, Speedo, National). As always boys are welcome to stop into EBSC practices. Please send me a text if you are stopping by so I can plan accordingly.

 

February – Rest Phases

 

Championship season is just around the corner! Swimmers will begin resting in February. In general, if a swimmer has an individual standard for the Wisconsin State Championship or the NCSA Junior National Championships that is the competition they will be resting in preparation for. Swimmers attending the Speedo Championships will rest for the Wisconsin State Championships.

 

Swimmers should be sure to discuss what competitions they are resting for with myself.

 

Given there are individual variances the general plan is as follows:

 

Regional

- Last Dryland Date with Dwight = Tuesday, January 30th (No more dryland)

- Last am workout = Monday, January 29th (No more am workouts)

State

- Last Dryland Date with Dwight = Tuesday, February 13th

- Last am workout = Thursday, February 15th

National

- Last Dryland Date with Dwight = Friday, February 23rd  

- Last am workout = Monday, February 26th

 

Competitions

 

Schroeder A+

Friday, February 2nd – 4th

Schroeder Aquatic Center

 

Friday pm session              Saturday am session          Saturday pm session         Sunday pm session

Arrive:  2:45                       Arrive:  7:00                       Arrive:  4:15                       Arrive:  11:00

Warm Up: 3:00                   Warm Up:  7:15                  Warm Up:  4:30                  Warm Up:  11:15

Meet Start: 4:05                 Meet Start:  8:35                Meet Start:  5:35                Meet Start:  12:30

Conclusion:  7:30               Conclusion:  12:00             Conclusion:  8:30               Conclusion:  5:00

 

Note: Top 8 Checked in 400 Medley Relays and 500 Freestyles will swim in the Finals Session. The remainder will swim fast to slow in t the prelim session. EBSC Senior Girls 400 Medley (A) and EBSC 13&14 Girls 400 Medley (A) will compete in the finals session on Friday.  EBSC Senior Girls (B) & (C) 400 Medley relays will compete in the am session.

 

Note - Saturday Finals:

(A), (B), (C) finals for Senior Women

(A) final only for Senior Men

(A), (B) finals for 13&14 Boys & Girls.

400 Medley Relays are timed final with top 8 swimming in finals

- EBSC Senior Girls (A) 400 Medley in finals

- EBSC Senior Girls (B), (C), (D) 400 Medley in prelims (fast to slow)

- EBSC 13&14 Girls (A) 400 Medley in finals

- EBSC 13&14 Girls (B) 400 Medley in prelims (fast to slow)

 

Note – Relays:

We have a full complement of Senior (A-D) & 13&14 (A-B) girls 400 Medley & 400 Freestyle Relays. All swimmers have been notified that they are competing in relays regardless of individual participation in a session.

 

Note - Meet Programs:

Heat Sheets will not be available at the competition. Please print them out prior to the competition. Heat Sheets, Psych Sheets, Timeline, Meet Information, Etc. available - HERE

 

Note – Attire:

We will be suiting up for this competition for both prelims and finals. We don’t suit up often…enjoy & be fast! All swimmers should wear EBSC attire and caps. If you need an EBSC cap, please see me.

 

Note – Team:

The Senior group is a very tight group who support each other daily to be the best we can be individually & as a team. Let’s keep our eyes on the prize and be vocal and supportive of each other this weekend. Keep cell phone use to a respectable minimum. If you have homework to complete during a prelim session, please take it into the hallway. When in the pool eyes should be on the pool supporting teammates.

 


 

Thursday, January 25th, 2018

 

Full week a practice with doubles on Monday & Thursday and dryland with Dwight on Tuesday & Friday this week. No Yoga on Saturday but we will have our now 2nd annual Lip Synch Battle during the allotted Yoga time on Saturday. Four teams have been chosen for the “battle”. Let the planning begin!

 

This week the SI&II groups are focusing on backstroke technique as well as an emphasis on the catch phase in all strokes. It is key to have patience and establish control, anchor position, and hold onto the water before pulling. Setting up strokes correctly is a key component to holding onto the water throughout the entire pull phase.

 

Strong week of training this week by the group. The dedication and effort logged in January pays off in March. It is important to keep sight on our individual and team goals. We are in the business of delayed gratification…work now for fast swims tomorrow.

 

Next week will be a planned recovery week (most notably the 2nd half of the week). We will still have a double practice on Monday but dryland with Dwight on Tuesday will be recovery & range of motion focused and there is no Thursday am or dryland on Friday.

 

Tonight! Thursday, January 25th all High School Swimmers are invited to hear Joel Rollings present on the collegiate recruitment process. This is high informative and highly recommended for all high school sophomores and juniors.

 

Sunday – OZ – Cedarburg High School

Arrive: 7:45 – Warm Up: – 8:00 – Meet Start: 9:00

Those swimmers competing at OZ will race the first relay, and two individual events. We are limited to only two individual events at this competition.

 

High School Boys

 

All High School Boys are welcome to attend any EBSC workout. Please let me know if you will be stopping by and we can plan accordingly. Monday & Thursday am and Wednesday pm work well for the boys to stop in and touch base.

 

 

The following meet entries are available for viewing online

 

January OZ

February SST A+

February Regional (Coming Soon)

 

 

As always please feel free to contact me with any questions:  boockbrent@ebsc.org – 262.617.4579

 


 

Thursday, January 18th, 2018

 

 

This Weeks Plan

 

Monday AM – Light Aerobic, Freestyle

Monday PM – Stroke – Threshold hard aerobic stroke, Margaret Hoeltzer Talk

Tuesday PM – Quality – Sprint Mid/IM/Distance Split, Dryland with Dwight

Wednesday PM – Recovery, Underwater Work

Thursday AM – Stroke, variable speed work

Thursday PM – Free, Long,

Friday PM – Quality Race Pace – Sprint/Mid, Distance Split, Dryland With Dwight

Saturday AM – Recovery, Underwater Work, Kicking, Yoga with Trina

 

Exams

 

I have appreciated everyone who has discussed individual plans of action regarding practice attendance and exams. We have not adjusted the practice schedule this week rather allowing swimmers to individually take the time they need. If you have been on top of your attendance, then it is entirely acceptable to take a practice to study. Partial practices are good as well. With proper planning and time management we can all succeed in BOTH the classroom and pool.

 

Practice Change!

 

- Next Monday, January 22nd

- AM Practice 7:00-8:30 am

 

High School Boys

 

All High School Boys are welcome to attend any EBSC workout. Please let me know if you will be stopping by and we can plan accordingly. Monday & Thursday am and Wednesday pm work well for the boys to stop in and touch base.

 

 

The following meet entries are available for viewing online

 

January OZ

February SST A+

February Regional (Coming Soon)

 

NCSA

 

NSCA Junior National qualified and committed athletes and NCSA Junior National hopeful qualifiers should take a moment and review the Individual and Relay qualification procedures posted below and – HERE.

 

March 13-17, 2018

NCSA Junior Nationals

Orlando, Florida

 

1) Individual Qualifiers

 a) Individual Qualification period up to the conclusion of the Wisconsin 13&O State Championships (March 04, 2018).

 

2) Relay Qualification

a) Relays will consist of individual qualifiers first (no relay only athletes).

b) If there are not enough individual qualifiers to fill a qualified relay, relay only athletes may be considered. - example 7 individual qualifiers would allow for a relay only swimmer to complete the A & B relays if qualified.

c) Times posted during the 2017-2018 Short Course season or Observed swims entered into the USA Swimming database during that time period. Including times posted during NCSA Championships.

d) Relay qualification period up to conclusion of the Wisconsin 13&O State Championships (March 04, 2018).

e) Relay splits will not be used for relay qualification.

f) 200 Medley Relays will be based upon best 100 times with the exception of the 50 Free.

 

As always please feel free to contact me with any questions:  boockbrent@ebsc.org – 262.617.4579

 


Thursday, January 11th, 2018

 

EBSC Escape to Hawaii

 

Highlights for me were the split relays! Congratulations to the winning Senior & 13&14 girl’s relays! I’ll have a chocolate silk pie for the following swimmers as promised at this Friday’s practice – 13&14 (Wanezek, Correa, Dembny, Stuckroth) & Senior (Kult, Teng, Berens, Balducci). The team raced well with 4 races inside a little over 2 hours. Some quick turnaround between races but very competitive racing.

 

Big Cheese – SST

 

We raced hard considering the solid work we put in over break and the week prior as well as a good dryland session the nights prior and our EBSC Escape to Hawaii meet that morning. This was a great experience for the group to learn how to mentally race in the afternoon when not feeling tip top. We don’t always feel great, but we can always bring the best out of ourselves and our teammates. We will see the benefits of these competitions when we are rested and suited up. We are playing the long game.

 

This Weeks Plan

 

Monday AM – Light Aerobic, Variable Speed, IM/Free Mix

Monday PM – Hard Aerobic, Stroke

Tuesday PM – Quality All Groups Together, Dryland With Dwight

Wednesday PM – Recovery, Underwater Work, Relays (Note: I will be gone, Mandie will be coaching)

Thursday AM – Stroke, Kick Emphasis

Thursday PM – Free – Test Set

Friday PM – Quality Race Pace – Sprint/Mid, Distance Split, Dryland With Dwight

Saturday AM – Recovery, Underwater Work, Kicking, Yoga With Trina

 

Note:  Please stay up on sleep and school work as we increase the amount of time spent at the pool with the addition of morning practices. A healthy schedule and bedtime are critical for staying fresh for school and swimming!

 

The following meet entries are available for viewing online

 

January OZ

February SST A+

February Regional (Coming Soon)

 

NSCA Junior National qualified and committed athletes and NCSA Junior National hopeful qualifiers should take a moment and review the Individual and Relay qualification procedures posted below and – HERE.

 

March 13-17, 2018

NCSA Junior Nationals

Orlando, Florida

 

1) Individual Qualifiers

 a) Individual Qualification period up to the conclusion of the Wisconsin 13&O State Championships (March 04, 2018).

 

2) Relay Qualification

a) Relays will consist of individual qualifiers first (no relay only athletes).

b) If there are not enough individual qualifiers to fill a qualified relay, relay only athletes may be considered. - example 7 individual qualifiers would allow for a relay only swimmer to complete the A & B relays if qualified.

c) Times posted during the 2017-2018 Short Course season or Observed swims entered into the USA Swimming database during that time period. Including times posted during NCSA Championships.

d) Relay qualification period up to conclusion of the Wisconsin 13&O State Championships (March 04, 2018).

e) Relay splits will not be used for relay qualification.

f) 200 Medley Relays will be based upon best 100 times with the exception of the 50 Free.

 

As always please feel free to contact me with any questions:  boockbrent@ebsc.org – 262.617.4579

 


Thursday, January 4th, 2018

 

Saturday, January 6th

 

EBSC Escape to Hawaii – BEHS

Arrive:  6:45 - Warm Up: 7:00 - Meet Start: 8:00

The Senior I&II groups will be racing three individual events (100 BK/100 BR/100 FL). I will add up the times for a mythical 300 IM (No FR). The 200 Free Relays have been split into what will hopefully be an exciting race!

Every opportunity to get up on the blocks needs to be taken advantage of to the fullest. We will be looking for aggressive racing on Saturday morning. Seize the day!

The Escape to Hawaii competition is also a great opportunity for our Senior I&II group to show the leadership it is capable of. As the highest training group with all of the National Team and the Majority of the State Team the Senior I&II group is responsible for showing the younger aspiring Senior III&IV and the 8&U swimmers how to approach races in a positive way and how to support teammates in the water.

Saturday – Mid Day

The Escape to Hawaii/Big Cheese double is a good opportunity to compete in a mid-season prelim/final type situation. Swimmers should rest and take care of themselves though out the day. Fast swims/great efforts will be expected in the afternoon!

Big Cheese – SST

Arrive:  4:15 – Warm Up:  4:30 – Meet Start:  5:30

The Senior I&II groups will be competing in two relays and 1 individual event. Clearly we are going all in on the relays! Yes, this competition is once again in Long Course. Attention to Long Course strategy should be adhered to. Maintaining stroke tempos is vital, as is maintenance of kicking and foot speed. As always in Long Course staying “inside” of your stroke and mentally strong the last 15 meters will see huge benefits. Should be a fun outing…let’s race!

 

Double start next week every Monday & Thursday. All Senior I&II athletes are expected to attend with the exception of 8th grade athletes who are not required to attend am practices. As volume increases swimmers need to pay attention to key aspects of recovery. Only those who recovery properly can train properly, only those who train properly will see significant improvements.

4)  Stay on top of your academics. If you are not on top of your academics you have no business being in the pool. If you are not in the pool you WILL NOT IMPROVE. Success in the pool and in school takes planning, dedication, and time management.

2)  Sleep. Plan on getting to be earlier each night (not just those days prior to morning practices). Get on a consistent schedule. Put your phones away! Nothing spells lack of sleep than a late night Netflix binge or Instagram session!

3)    Eat. We will be “on the go” with swimming, school, & other from 5:30 am to 5:30/6:30 at night most days. Plan and have a nutrition plan in place. Breakfast/Lunch/Snacks are a must! Swimmers should be eating before and after every training session (am practice/pm practice/dryland/yoga). 

Current Week

Monday – OFF

Tuesday – Aerobic/Light Freestyle

Wednesday – Quality – Sprint Mid/IM/Distance Split

Thursday – Recovery (No AM Practice)

Friday – Stroke (Hard Aerobic)

Saturday – Race (2x)

Next Week

Monday AM – Aerobic Freestyle

Monday PM – Stroke/IM

Tuesday PM – Quality – Sprint Mid/IM/Distance split - Dryland

Wednesday PM – Recovery

Thursday AM – Stroke/IM

Thursday PM – Freestyle

Friday PM -  Quality – Sprint Mid/Distance split – Dryland

Saturday AM – Recovery – Yoga

 


 

Thursday, December 28th 2017

 

Hope everyone is having a great winter break and holiday season. Thanks for the generous gift card! I will certainly put this to good use. Thanks to all for another year of support!

 

It has been great to have so many EBSC collegiate alumni training with us this past week. Seeing everyone has been a blessing and makes me proud to see the fine young men & women coming out of the EBSC program! Thanks for stopping in and best of luck in the classroom & pool this year to the following: 

 

Natalie Daniel (St. Loius University)

Connor Rumpit (Kenyon College)

Kevin Van Cleave (Washinton University)

Ben Attenberger (University Of Wisconsin)

Ashlyn Schoof (University Of Louisville)

Erin Locante (University Of Whitewater)

Brian Borden (University Of Green Bay)

Meredith Gustafson (Unversity Of Whitewater)

Jack Elliot (Seattle University) (adopted alumni)

 

Senior I&II tubing outing was a huge success! Thanks to Team Captain Gwen Gustafson & the senior girl’s leadership group for making this happen.

 

We will be moving our base of operations to Brookfield Central in the new year. All pm practices will be at Brookfield Central in January. Morning practices begin on Thursday, January 4th – all morning practices will be held at Brookfield East High School.  Please note 8th grade Senior I&II athletes are not required nor expected to attend morning practices. 

Meet Entries

 

December 1st-2nd – BAC – Viewable Online

December 6th-9th – Juniors – Viewable Online

January 6th – EBSC – Viewable Online

January 6th – SST – Viewable Online

February 2nd-4th – SST – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

 

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

Thursday, December 21st 2017

 

Current Week

 

Freestyle Technique – Body Position/Head Position/Breath Timing

 

Monday – Aerobic Free/IM

Tuesday – Quality - Dwight

Wednesday – Recovery

Thursday – Aerobic – Stroke/IM

Friday – Quality (Distance/Sprint Mid/IM Split) - Dwight

Saturday – Recovery – Yoga

 

Next Week

 

Backstroke Technique

 

Training

 

Senior athletes need to remain consistent in training over the holidays. Now is the time that the work is done for future performance. Seize each opportunity improve! We have been taking quite a bit about teamwork and racing this week in practice. We challenge eachother to be the best we can be in practice every day. Not only for our own benefit but with the understanding that pushing a teammate by racing brings out the best in both yourself AND your teammate! If we train with the understanding that we are pushing our teammates to be better the group is always stronger and more sucsessful than one individual working alone. Always work together, always push each other, always support each other. Each training day is a day where the group can become better!

 

Social - Tubing

 

We will be heading to Sunburst on Saturday for a afternoon of holiday tubing. See a Team leader for details. 8th Grade – Lizzie Geske, 9th Grade – Reilly Tiltmann, 10th Grade – Anna Kult, 11th Grade – Maggie Teng, 12th Grade – Gwen Gustafson (Team Captian)

 

NCSA

 

We have the following individual qualifiers committed to attending the NCSA Junior Championships in Orlando in March:  Paige Dressel, Gwen Gustafson, Michael Linnihan, Ryan Linnihan, Emma Schaetz, Kaylyn Schoof, Mason Schoof, Maggie Teng, Reilly Tiltmann, Zoe Woods. Flights have been reserved!

 

Elmbrook Swim School

 

We are implementing a Learn To Swim program on Saturdays beginning in March 2018 and are actively hiring EBSC Senior Swimmers age 16&O. If you are interested, please contact me for more information.

 

Meet Entries

 

December 1st-2nd – BAC – Viewable Online

December 6th-9th – Juniors – Viewable Online

January 6th – EBSC – Viewable Online

January 6th – SST – Viewable Online

February 2nd-4th – SST – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

 

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

EBSC SENI&II Update

Thursday, December 14th 2017

 

Current Week

 

Individual Medley Emphasis – Transition Turns

 

Monday – Aerobic Free/IM

Tuesday – Quality - Dwight

Wednesday – Recovery

Thursday – Aerobic – Stroke/IM

Friday – Quality (Distance/Sprint Mid/IM Split) - Dwight

Saturday – Recovery – Yoga

 

Next Week

 

Freestyle Emphasis – Turn Work – Turn approaches

 

Training

 

We will be settling in on a great training block the remainder of December. As a TEAM we will be laying down the foundation for fast swimming in March.  There are no magic pills, dedication, effort, and work produce results. An individual alone can produce a very successful result. However, a group working for a common goal will always trump the individual effort. Each day at practice swimmers are reminded that they are swimming not only for themselves but for the swimmers next to them. A common goal for each swimmer should be to uplift a teammate to a higher level each day. Competition in practice is healthy when those competing are pushing each other with the knowledge that they are helping the other get stronger and faster. As we strive to make our teammates better, we in turn make ourselves better.

 

Wednesday, December 6th – Saturday, December 9th

USA Swimming Junior National Championships

Iowa City, Iowa

 

Paige Dressel and Michael Linnihan had a great weekend in Iowa City racing against the fastest 18&U athletes in the country at the USA Swimming Junior National Championships. The competition was very large (1100 athletes) and very fast. Michael & Paige did a great job of rising to the level of competition and represented EBSC very well. Michael walked away with 4 personal best times and Paige was right at her best in two with 1 personal best. Overall a fantastic week of racing for these two.

 

Girls Captains/Team Leaders

 

The girls elected team leaders last night. Each grade has a representative with the Senior representative serving as team captian. The following were elected:

8th Grade – Lizzie Geske

9th Grade – Reilly Tiltmann

10th Grade – Anna Kult

11th Grade – Maggie Teng

12th Grade – Gwen Gustafson (Team Captian)

 

Social

 

The leadership group is setting up a holiday event for the group. More information as this comes together.

 

NCSA

 

We have the following individual qualifiers committed to attending the NCSA Junior Championships in Orlando in March:  Paige Dressel, Gwen Gustafson, Michael Linnihan, Ryan Linnihan, Emma Schaetz, Kaylyn Schoof, Mason Schoof, Maggie Teng, Reilly Tiltmann, Zoe Woods. Flights have been reserved!

 

Elmbrook Swim School

 

We are implementing a Learn To Swim program on Saturdays beginning in March 2018 and are actively hiring EBSC Senior Swimmers age 16&O. If you are interested, please contact me for more information.

 

Meet Entries

 

December 1st-2nd – BAC – Viewable Online

December 6th-9th – Juniors – Viewable Online

January 6th – EBSC – Viewable Online

January 6th – SST – Viewable Online

February 2nd-4th – SST – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

 

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

EBSC SENI&II Update

Thursday, December 7th 2017

 

Current Week

 

Breaststroke

 

Monday – Aerobic Freestyle

Tuesday – Dwight (No Swim)

Wednesday – Aerobic/Quality Mix

Thursday – Hard Aerobic – Stroke/IM

Friday – Quality – Race Pace – Australian - Dwight

Saturday – Recovery - Yoga

 

Next Week

 

Individual Medley Emphasis – Transition Turns

 

Monday – Aerobic Free/IM

Tuesday – Quality - Dwight

Wednesday – Recovery

Thursday – Aerobic – Stroke/IM

Friday – Quality (Distance/Sprint Mid/IM Split) - Dwight

Saturday – Recovery – Yoga

 

BAC

Friday, December 1st – Saturday, December 2nd

Middleton/Cross Plains High School

 

Solid racing last weekend in Middleton! Positives were the effort put into swims. We were racing hard. Good mental attitude and camaraderie. Drawbacks were attention to details on breakouts and turns especially later in races where things get difficult. This is when proper execution is at its most critical. If you are not executing these techniques in practice under duress/fatigue you can not expect to execute in a race. Attention to details all the time. Be great all the time, expect only the best of yourself.

 

Wednesday, December 6th – Saturday, December 9th

USA Swimming Junior National Championships

Iowa City, Iowa

 

Paige Dressel and Michael Linnihan will be representing the Elmbrook Swim Club at the USA Swimming Junior National Championships next month in Iowa City, Iowa. We depart Wednesday for Iowa City. Paige will be racing the 100 & 200 Backstroke, Michael will be racing the 50, 100, 200 Freestyle and 100 Fly. Best of luck!

 

Coaches Anne Leupold, Mandie Seihs, and Laren Tiltman will be working with the S2/1 group in my absence. I look forward to hearing about the fantastic training you all throw down in my absence! Show Mandie, Anne, & Laren what this group can do!

 

Goal Setting

 

If I don’t have these in hand they are LATE! Get these to me ASAP.

 

Girls Captains/Team Leaders

 

The girls will elect a “team leader” for each high school grade. The Senior leader will serve as Team Captain. This will allow each High School grade to have a voice. We will be electing these “team leaders” next week Wednesday.

 

NCSA

 

We have the following individual qualifiers committed to attending the NCSA Junior Championships in Orlando in March:  Paige Dressel, Gwen Gustafson, Michael Linnihan, Ryan Linnihan, Emma Schaetz, Kaylyn Schoof, Mason Schoof, Maggie Teng, Reilly Tiltmann, Zoe Woods. Flights have been reserved!

 

Elmbrook Swim School

 

We are implementing a Learn To Swim program on Saturdays beginning in March 2018 and are actively hiring EBSC Senior Swimmers age 16&O. If you are interested, please contact me for more information.

 

Meet Entries

 

December 1st-2nd – BAC – Viewable Online

December 6th-9th – Juniors – Viewable Online

January 6th – EBSC – Viewable Online

January 6th – SST – Viewable Online

February 2nd-4th – SST – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

 

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

Thursday, November  30th 2017

 

Current Week

 

Butterfly Technique

 

Monday – Aerobic Freestyle

Tuesday – Quality (Distance/Sprint Mid/IM Split) - Dwight

Wednesday – Recovery

Thursday – Hard Aerobic – Stroke/IM

Friday – Race @BAC/Quality

Saturday – Race@BAC

 

Note the addition of Friday Practice for those swimmers not attending the BAC competition on Friday, December 1st – S2/1-E-3:30-5:00

 

Next Week

 

Breaststroke Technique

 

Monday – Aerobic Free/IM

Tuesday – Dwight (No Swim)

Wednesday – Quality (All)

Thursday – Aerobic – Stroke/IM

Friday – Quality (Distance/Sprint Mid/IM Split) - Dwight

Saturday – Recovery – Yoga

 

Note the following changes in practice times:

Tuesday, December 5th – S2/1-E-5:30-6:30 w

Saturday, December 9th – S2/1-E-7:00-8:30 s, 8:30-9:30 y

 

BAC

Friday, December 1st – Saturday, December 2nd

Middleton/Cross Plains High School

 

Interesting session format this weekend with the Friday/Saturday pm sessions.  I like it! Should be a fun and interesting competition. Our goal for this weekend’s competition is to focus on a great mind set. A positive mind set with the attitude of putting it all on the line should prevail. The only way we discover things about our races an ourselves is by putting forth the best and most extreme effort possible in competition. I see the ability of this group to train at a high level on a day in day out basis. Let’s compete at that high level as well! Leave the comfort zone behind!

 

Friday PM Session

Warm-ups 5:00-5:45 pm

Meet start 5:50 pm

Finish 8:22 pm

 

Saturday PM Session

Warm-ups 2:35-3:20 pm

Meet Start 3:25 pm

Finish 6:17 pm

 

Wednesday, December 6th – Saturday, December 9th

USA Swimming Junior National Championships

Iowa City, Iowa

 

Paige Dressel and Michael Linnihan will be representing the Elmbrook Swim Club at the USA Swimming Junior National Championships next month in Iowa City, Iowa. We depart Wednesday for Iowa City. Paige will be racing the 100 & 200 Backstroke, Michael will be racing the 50, 100, 200 Freestyle and 100 Fly. Best of luck!

 

Coaches Anne Leupold, Mandie Seihs, and Laren Tiltman will be working with the S2/1 group in my absence.

 

Goal Setting

 

Goal setting forms will be distributed to the high school girls this week. Forms will be due back to me (Coach Boock) by Monday, December 4th.

 

NCSA

 

We have the following individual qualifiers committed to attending the NCSA Junior Championships in Orlando in March:  Paige Dressel, Gwen Gustafson, Michael Linnihan, Ryan Linnihan, Emma Schaetz, Kaylyn Schoof, Mason Schoof, Maggie Teng, Reilly Tiltmann, Zoe Woods. Flights have been reserved!

 

Elmbrook Swim School

 

We are implementing a Learn To Swim program on Saturdays beginning in March 2018 and are actively hiring EBSC Senior Swimmers age 16&O. If you are interested, please contact me for more information.

 

Meet Entries

 

December 1st-2nd – BAC – Viewable Online

December 6th-9th – Juniors – Viewable Online

January 6th – EBSC – Viewable Online

January 6th – SST – Viewable Online

February 2nd-4th – SST – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

 

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

Thursday, November 16th, 2017

Current Week

 

Freestyle body position – Turn work

 

Monday – IM - Competition Recovery – Light Aerobic

Tuesday – Aerobic – Distance – Dwight

Wednesday – Recovery

Thursday – Stroke/Distance

Friday – Quality – Australian - Dwight

Saturday – Yoga - Turkey Relays!

 

Next Week

 

Backstroke – Back turns

 

Monday – Aerobic Free/IM

Tuesday – Quality – Dwight

Wednesday – Recovery

Thursday – OFF

Friday – Stroke Emphasis

Saturday – Quality – Australian - Yoga

 

PX3

Friday – Sunday, November 10 – 12, 2017

 

Good outing for the Senior I&II Group! Every member of the group could point to the weekend and see some positive developments. We attend and race at this meet to assess our current position and view what we need to do to reach our goals. With the vast majority of the group posting best times and or seasonally significant times we look to be in a good place in light of the yearly plan. It is important for each athlete to personally assess current strengths and weakness to continue the path of improvement.

 

It was an exceptionally busy weekend for Coach Boock (me) with two pools running. Swimmers did a great job talking with me before and after each race, warming down, rolling out, and staying on top of the events of the day. I feel we got a lot of positive feedback from each swim both for myself and the athletes. The group did a good job personally assessing races.

 

Best times were posted by the following swimmers:  Amelia Decker (100 BK, 100 BR, 100 FR, 200 BK, 200 FR, 400 IM, 50 FR), Sam Degadillo (100 FL,, 1000 FR, 200 BK, 200 FL, 200 FR, 50 FR), Callie Gregg (200 BK, 200 BR, 400 IM), Anna Horvath (100 BR, 1000 FR), Mason Kelsey (100 BK, 100 FL, 100 FR, 200 BK, 200 FL, 200 FR, 400 IM), Allison Schmidt (100 BK, 100 FL, 100 FR, 200 BK, 200 FL, 50 FR), Abigail Wanezek (100 BK, 100 FR, 200 BK, 200 FL, 200 FR, 50 FR), Paige Dressel (100 FL, 200 FL), Nicholas Elwing (100 BR, 200 FL), Elizebeth Geske (200 FL, 400 IM), Ido Korabelnikov (100 BK, 1000 FR, 200 FL, 200 BK, 50 FR), Won Woo Lee (100 FR, 200 FR), Michael Linnihan (200 BK), Ryan Linnihan (100 BK, 200 BK), Ben Schroeder (1000 FR, 100 FR, 200 BK, 200 BR, 200 FR, 50 FR, 50 FR), AJ Smith (100 BK, 100 FL, 1000 FR, 400 IM, 200 BR).

 

Turkey Relays – Saturday, November 18th

 

Reminder:  Bring a non-perishable food item for the Horace Mann Elementary food pantry!

Yoga – 8:00-9:00 am

Relays – 9:00-10:00 am

Have fun with the 12&U’s – 10:00-11:00 am

 

USA Swimming Junior National Championships

 

Paige Dressel and Michael Linnihan will be representing the Elmbrook Swim Club at the USA Swimming Junior National Championships next month in Iowa City, Iowa. Entries have been submitted and travel information will be emailed this week.

 

High School Girls Return

 

Congratulations successful WIAA State Championships!  All High School girls MUST be back in the pool with EBSC by Turkey Relays on Saturday, November 18th. Enjoy a well-deserved break and take the time to refresh, catch up on school work, etc. See you all soon!

 

NCSA

 

Flight information was emailed to all individual qualifiers this week. I understand this seems early but we were able to find a good rate and wanted to lock into it while it was available. Please be sure to respond to me by Sunday, November 19th so we can book your flights.

 

Elmbrook Swim School

 

We are implementing a Learn To Swim program on Saturdays beginning in March 2018 and are actively hiring EBSC Senior Swimmers age 16&O. If you are interested please contact me for more information.

 

Meet Entries

 

December 1st-2nd – BAC – Viewable Online

December 6th-9th – Juniors – Viewable Online

January 6th – EBSC – Viewable Online

January 6th – SST – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

 

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

Thursday, November 9th 2017

 

 

Current Week

 

Starts – Turns – Under H2O – Freestyle

Recovery Week – Rest Wednesday & Thursday

 

Monday – Hard Aerobic Freestyle

Tuesday – Quality – Race Pace – No Dwight

Wednesday – Recovery

Thursday – Stroke/Distance – No Dwight

Friday – PX3 (400 IM & 1000 FR)

Saturday/Sunday – PX3 (AM Session)

 

Next Week

 

Monday – IM - Competition Recovery – Light Aerobic

Tuesday – Aerobic - Distance

Wednesday – Recovery

Thursday – Stroke/Distance

Friday – Quality – Australian

Saturday – Turkey Relays!

 

SST Dual

 

Great spirited racing last Friday. This is always a fun and fast meet challenging us to repeat swims in a tight interval. I appreciated the comradery and support everyone showed throughout the competition. Performance was very solid over all with swimmers racing well within “seasonal” parameters. At a competition such as this if this coming off of a solid training week and dryland session the day prior posting times in a 100 of +3 sec, or 200 of +6 sec of best/goal times is a good sign.

 

SST Polo

 

Two great evenly matched Water Polo games last Saturday. With a new referee calling the game fast and loose the group did a nice job adapting the physical nature of the play. 

 

The “B” team of Ben Schroder, Mason Kelsey, Eric Chen, Won Woo Lee, Sydney Dressel, and few fellows on loan from Schroder was victorious 8-3. 

 

In the “A” game the Elmbrook crew of Nichloas Elwing, Michael Linnihan, Ido Korabelnikov, Ryan Linnihan, Mason Schoof, AJ Smith, and Emma Schaetz were bested by the Schroeder crew 12-9. The game was exceptionally well matched and tied with less than a minute to play when 3 quick goals by Schroder sealed our fate.

 

PX3

Friday – Sunday, November 10 – 12, 2017

 

Friday – Swimmers not competing at PX3 in the 400 IM or 100 FR should attend the S4/3 workout BEHS 5:00-6:00 pm. Swimmers should complete the S4/3 warm-up and roll out. At PX3 the 400 IM will be run in 1 pool slow to fast. The 1000 FR will be run in two pools fast to slow. All 1000 swimmers will need to provide both a timer and counter for your race. With two pools running this will be a challenge. 400 IM swimmers should plan on staying at the competition on Friday to assist teammates.

 

Friday – 400 IM swimmers warm up – 5:00 pm, 400 IM start 6:00 pm

Friday – 1000 FR swimmers warm up – 5:45 pm, 1000 FR start 7:30 pm

Saturday & Sunday – Warm up – 7:30 am, Meet start – 8:30 am, Meet Finish 11:00 am

 

The Fall SI&II groups will have a short (3 day) rest and will drop out of dryland the week prior to this competition. The goal is to swim fresh and get an assessment of where we are with regards to our individual and team goals and where we need to go by the end of the season.

 

Swimmers should Suit Up, Have Fun, & Swim Fast!

 

High School Girls Return

 

Congratulations successful WIAA Sectional Championships!  Looking forward to some great swimming at the State Championships in Madison this Friday & Saturday! Have Fun & Swim Fast!

All High School girls may take a week off following the high school season but (of course) are welcome back as soon as possible.

If you are competing at the PX3 competition the weekend of November 10th-12th you should return to practice as soon as possible and may take the following week off (November 13th – 17th).

All high school girls should report back to practice by Saturday, November 18th for our annual “Turkey Relays”.

 

Turkey Relays!!!

 

Next Saturday , November 18th - BEHS - 9:00-10:00 am. Always a highlight of the year all swimmers should plan on attending this day of team camradery and fun. This year we are asking all swimmers to bring a non perishable food item for donation to the  Horace Mann Elementary School Food Drive. 

 

Meet Entries

 

November 10th-12th – PX3 – Viewable Online

December 1st-2nd – BAC – Viewable Online

December 6th-9th – Juniors – Viewable Online

January 6th – EBSC – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

 

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


Thursday, November 2nd 2017

 

Current Week

 

Polo Emphasis – Butterfly, Turns

 

Monday – Aerobic freestyle – Run - Polo

Tuesday – Quality & Dwight

Wednesday – Polo & Recovery

Thursday – Stroke/Distance & Dwight

Friday – SST Dual

Saturday – SST Polo

 

SST Dual Polo

 

Meet Information/Heat Sheets/Entries – HERE

 

Friday Dual

Warm Up:  4:30

Meet Start:  5:15

Meet Finish:  6:45

 

Saturday Polo

Arrive:  10:00

Finish:  12:30

 

Next Week

 

Freestyle – Flip Turns

November 6th – 9th will be a planned recovery week. Swimmers will see reduced volume of approx. 25% and drop out of running & dryland for the week. Intensity and training will continue.

 

Monday – Aerobic freestyle/IM – NO RUN

Tuesday – Quality  - NO DWIGHT

Wednesday – Recovery

Thursday – Stroke/Distance – NO RUN

Friday – PX3

Saturday – PX3

Saturday – PX3

 

High School Girls Return

 

I hope everyone had a successful Conference Championships and look forward to some great swimming at the Sectional & State Championships! Have Fun & Swim Fast!

All High School girls may take a week off following the high school season but (of course) are welcome back as soon as possible.

If you are competing at the PX3 competition the weekend of November 10th-12th you should return to practice as soon as possible and may take the following week off (November 13th – 17th).

All high school girls should report back to practice by Saturday, November 18th for our annual “Turkey Relays”.

 

Meet Entries

 

October 13th – LAKE – Viewable Online

November 3rd  –  SST – Viewable Online

November 10th-12th – PX3 – Viewable Online

December 1st-2nd – BAC – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

 

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

Update - Thursday, October 26th 2017

 

Current Week

 

Breaststroke Kick & Timing, Fallaway Turns & Pullouts

Starts

 

Conversations on uplifting teammates & getting the most out of yourself by supporting those around you.

 

Monday – Aerobic freestyle/IM & Run

Tuesday – Quality & Dwight

Wednesday – Polo & Recovery

Thursday – Stroke/Distance & Run/Stairs

Friday – Race Pace/Australian & Dwight

Saturday – Polo & Yoga

 

Next Week

 

Butterfly, Fallaway Turns

Starts

 

Monday – Aerobic freestyle/IM & Run/Polo

Tuesday – Quality & Dwight/Polo

Wednesday – Polo & Recovery

Thursday – Stroke/Distance & Run/Stairs

Friday – Dual @ Schroeder

Saturday – Polo 2 Schroder

Saturday – Lazer Tag?????!!!!

 

Senior I&II Fall Outing

 

The Boys Team Captian & Leadership Group is looking into a Lazer Tag outing. Look for more information soon…possibly Saturday, November 4th.

 

Meet Entries

 

October 13th – LAKE – Viewable Online

November 3rd  –  SST – Viewable Online

November 10th-12th – PX3 – Viewable Online

December 1st-2nd – BAC – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

 

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

Update - Thursday, October 19th 2017

Last Week

Thanks to Coaches Donkersgoed, Titltmann, & Casper for looking after the Senior I&II group in my absence last weekend. It is great to know I have such sure coaching hands to watch over the group in my absence. LAKE Senior Competition - Coach Tiltmann reported that this was a smaller competition with only the LAKE group and EBSC with the Senior I&II group racing hard. Looking at the results we were very similar to last year. Assuming there is a bit of rust given we had not raced in competition yet this Short Course season

Current Week

Backstroke Stroke Rate & Turnover, Backstroke Turns & Breakouts

Monday – Aerobic Freestyle & Run

Tuesday – Quality & Dwight

Wednesday – Polo & Recovery

Thursday – Stroke/Distance – Run/Stairs

Friday – Race Pace/Australian - Dwight

Saturday – Polo – NO YOGA (Cancelled)

Saturday – Team Breakfast @ Panera & Cheer on 12&U’s @ EBSC Competition

Next Week

Breaststroke Kick & Timing, Fallaway Turns & Pullouts

Starts

Monday – Aerobic freestyle/IM & Run

Tuesday – Quality & Dwight

Wednesday – Polo & Recovery

Thursday – Stroke/Distance & Run/Stairs

Friday – Race Pace/Australian & Dwight

Saturday – Polo & Yoga

Saturday – Lazer Tag?????!!!!

Senior I&II Fall Outing

The Boys Team Captian & Leadership Group is looking into a Lazer Tag outing next Saturday, October 28th. More information as soon as it becomes available. For now…mark your calanders!

Fall Training

The Fall Senior Group will continue to build in our training through the PX# competition which falls on a recovery week. We will suit up for the PX3 meet as an early season barometer.

Meet Entries

October 13th – LAKE – Viewable Online

November 3rd  –  SST – Viewable Online

November 10th-12th – PX3 – Viewable Online

December 1st-2nd – BAC – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


Update - Wednesday, October 11th 2017

Current Week

 

Freestyle pull patterns. Turn work.

 

LAKE Senior Competition

- Friday, October 13th

 

Warm Up:  4:00

Meet Start:  5:00

Arrowhead High School

 

I will unfortunately be out of town for this competition. Senior I&II athletes should be able to take care of business without too much coach oversite. Coaches Laren Tiltmann and Tricia Casper will be on hand at the competition. Senior I&II swimmers should be on time and warm-up promptly at 4:00.

 

Items that should be easily apparent are as follows:

1)  Proper distance off all walls.

2)  Proper breakouts off walls.

3)  Maintenance of kick throughout races.

4)  Support for all athletes in the water.

 

As far as how to approach races?  Set Em & Knock Em Down! Have Fun, Race Hard!

 

Swim A Long

 

Senior I&II athletes who have secured donations have been slotted into the first session of the Swim A Long this Saturday. 8:45 am warm up, 9:00-10:00 swim.

 

Goal Setting

 

Swimmers should have received goal forms back from me. If you don’t have yours please check with me. 

 


 

Update - Thursday, October 5th 2017

Current Week

Topics – Breaststroke/Underwater work/Goal Setting

Breaststroke is the theme of the week with an emphasis on timing and catch. We will continue to work on extended breakouts in all strokes.  We will play water polo on Wednesday & Saturday.

Note the addition of Yoga in our weekly routine on Saturdays. Swimmers should come prepared with yoga matts are proper clothing.

Goal Setting

Monday saw a good goal setting session. Reviewing these goals there are some lofty expectations which are fantastic! Provided these expectations are backed up by actions. Swimmers will be held to those workout habits, efforts, and attendance in direct reflection to that which is outlined in their goals.

When the team is aligned in pursuit of excellence the group is always stronger than the individual. No one can accomplish an individual goal in a vacuum. It takes great teamwork and group pushing each other daily for everyone to reach their potential. We will be sharing some of our goals with each other this week as well. Swimmers are encouraged to be as invested in teammates goals as they are their own…if not more so.

We all have experienced those sets where a teammate helped us realize a better effort or focus. Also we have all experienced those sets where the entire group is moving in the same direction. Positive, challenging each other and achieving each other. The group should be seeking to make each practice a success as both an individual AND a team.

Championship Meet Travel & Qualification

There can be considerable expense related to travel competition for the Senior Athlete and families. In order to help plan for these trips with regards to timing, cost, and format a travel prospectus is posted under the schedules tab of the EBSC website – HERE.

Championship meet qualification procedures are also posted for Wisconsin State Championships, Speedo, and National Championships.  - HERE

Qualifiers for the NCSA Junior National Championships (Orlando – March) should look for an email next week regarding willingness to attend. We will need to book airfare for those we know are attending.  

Meet Entries

October 13th – LAKE – Viewable Online

November 3rd  –  SST – Viewable Online

November 10th-12th – PX3 – Viewable Online

December 1st-2nd – BAC – Viewable Online

 

If you have any questions on your events, please feel free to contact me.

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

EBSC SENI&II Update

Thursday, September 28th, 2017

 

Current Week

Schedule Changes: 

Thursday, September 27th – Run 4:30-5:00 - BEHS

Monday, October 2nd – Goal Setting 4:00-5:00 - BEHS

Topics – Butterfly/Dolphin Kick/Under Water Work/Breakouts

This week we are focusing on extended breakouts. Swimmers need to challenge themselves off every wall to utilize the underwater skills we focus on in drills. It important that proper technique that will be used in competition is fully ingrained in the athlete.  Repetition is key. Not some of the time…all the time.

Due to the short week (no swim workout on Tuesday) we will not be playing water polo on Wednesday. We will play plenty of water polo on Saturday.

We will be splitting into stroke groups (including distance) nest week (October). Senior I&II swimmers should expect more inclusion of speed work and race pace type repeats this next week as well. Following our goal setting on Monday swimmers should know what their goal paces are and we will use these extensively in training. In order to be fast you have to train fast! Swimmers should readily know what goal paces are for 50, 100, 200, etc.

Pool time will be extended from 1.5 to 2 hours on most days in October. This a natural progression in our training volume.

Dryland Training

Please take a moment to read the note from Coach Sanvold regarding our dryland program. Dwight brings a wealth of knowledge and experience to our athletes and Elmbrook Senior program twice a week. Check it out – HERE.

Goal Setting

We will set aside time on Monday, October 2nd (4:00-5:00) to engage in some goal setting activities. Swimmers should spend some time this weekend thinking about what they would like to accomplish over this season, this year, and beyond. Time standards are available on the EBSC website – HERE.

More importantly swimmers should think about the journey striving for these goals will take them on. How will they need to grow as a person and teammate to find themselves in a position where accomplishing a goal is possible. What are the challenges (opportunities for growth) to overcome in pursuit of your goals in swimming and the classroom? What are the skills you will need to develop in the pool and outside the pool to put yourself in a position to be successful?

What are the things you can do as a teammate to make the EBSC Senior team a positive environment for everyone to reach their full potential? How can you make a difference? How can you make your teammates better in and out of the pool?

Hydration

The hot weather seems to have subsided. That does not mean swimmers should lighten up on fluid intake. Water is your body's principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work properly. Often, we are in a dehydrated state upon waking up in the morning due to loss of fluids while breathing throughout the night. In fact, going to bed dehydrated can affect your quality of sleep. Of course, it is not recommended that you guzzle liters of water prior to bedtime, however a glass of water prior to bed and first thing in the morning can set you up for the day properly hydrated. Proper hydration takes place over the course of the day. Swimmers should have a water bottle with them throughout the day, to get your recommended amount of fluids. In general, athletes (swimmers) should consume .75 to 1.0 ounce of water per pound of body weight. For example; a swimmer weighing 100 lbs. should consume 75-100 ounces of water per day.  Look for foods with high water content as up to 25% of our water intake is though foods. Fruits, yogurt, vegetables, smoothies, etc are all great sources of nutrition and hydration. Swimmers should always try to have a “colorful plate”. Prior to workout swimmers should drink at least 16 ounces of fluid and continue to drink 5-10 ounces every 15-20 minutes or approximately 1 liter per hour. There should be no empty water bottles on deck! A 2-4% loss in hydration/body weight can have a huge effect on performance and mind set. Following workouts swimmers should ingest another 16 ounces of water to improve recovery. Every cell, tissue and organ in your body needs water to work properly and to recover properly. A competitive swimmer with a good hydration regimen will be able to function at a higher level during the school day, performing better during workouts, and have a more active mind frame for studying, improve sleep, and recover better for the next active day. Hydration is a key factor in being successful in the classroom as well as the pool. 

Championship Meet Travel & Qualification

There can be considerable expense related to travel competition for the Senior Athlete and families. In order to help plan for these trips with regards to timing, cost, and format a travel prospectus is posted under the schedules tab of the EBSC website – HERE.

Championship meet qualification procedures are also posted for Wisconsin State Championships, Speedo, and National Championships.  - HERE

I emailed the qualifiers with regard to attending the USA Swimming Junior National Championships (December 6th-9th) in Iowa City.  If you have not responded please do so prior to Monday, October 2nd. I will need to begin travel and lodging arrangements.

Qualifiers for the NCSA Junior National Championships (Orlando – March) should look for an email next week regarding willingness to attend. We will need to book airfare for those we know are attending.  

High School Girls

High School Girls are welcome to attend EBSC practices. Please contact me if you intend to stop in so we can be prepared.

Met Entries

October 13th – LAKE – Viewable Online

November3rd  –  SST – Coming Soon

If you have any questions on your events, please feel free to contact me.

I am always available to talk 15 minutes’ prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

Senior I&II Update

Thursday, September 21, 2017

 

Current Week

The main stroke topic this week has been flutter kick and backstroke. We will continue to highlight underwater kicking every Wednesday & Saturday. Swimmers MUST apply this drill work to set work throughout the week for true change to occur. Wednesdays & Saturdays will be our primary

Water Polo days this fall as well.

 

Focus & Effort

 

Those swimmers that climb the highest are those that make the effort to be great every practice, every set, every repeat. We know that every practice will not be a great one. There are always ups and downs in raining. The greats find a way to make those mediocre days good and those good days great! The great ones also find a way to reach out and positively encourage those around them to rise to the next level as well. At any given practice, we are only as good as the person giving the least. If you are giving your best effort you know it, your teammates know it, and your coaches know it. You can make an impact on the TEAM every day, every set, every repeat!

 

Team Captains

 

The boys elected 1 member of each High School class as a “leadership” council. The elected Senior will serve as our EBSC Boys Senior Team Captain. The girls will do the same following the Girls High School season.

 

The Boys Leadership Council is as follows:

Freshman – Mason Kelsey

Sophomore – Kyle Lee

Junior – Joe Decker

Senior – Ryan Linnihan (Team Captian)

 

Goal Setting

 

We will plan on doing a goal setting session at the end of September. Speedo and NCSA Junior National time standards will be established at the USAS convention and it is always good to have those in hand when setting our goals. Wisconsin State Championship Standards for 2018 have not changed from 2017.

 

High School Girls

 

High School Girls are welcome to attend EBSC practices. Please contact me if you intend to stop in so we can be prepared.

 

Travel & Championship Meet Information

 

Championship meet qualification information and future travel meet information should be posted the EBSC website next week. This will be helpful in planning for Championship Meets and get everyone on the same page as to how and when these meets are qualified for as well as estimated costs for budget planning.

 

Met Entries

 

Tentative events are viewable online for the following competitions:

October 13th – LAKE – Viewable Online

November 03-04 – SST Dual/Polo – Coming Soon

 

If you have any questions on your events please feel free to contact me.

I am always available to talk 15 minutes prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

Senior I&II Update

Thursday, September 14, 2017

 

Nutrition/Hydration

SENI&II athletes should always have a water bottle and use it during dry and water portions of practice. The type of hydration is fairly athlete specific. A general rule of thumb is your bottle should be filled with something you will want to consume! If you like water…water it is. If you like Gatorade…Gatorade it is! The important thing is to stay hydrated.

SENI&II athletes should also have a small snack to consume between dry and water workouts. Your energy supplies are depleted following the first portion of practice. A good rule of thumb is to consume 300/500 calories between each practice session. Fruit, bars, or crackers are just a few examples of easy items which can be eaten quickly and packed easily. If you are unsure what to eat it is a good idea to experiment and try different items. You want to be able to consume something that does not upset your stomach.

Current Week

We had a nice start to the week and the group seems to be motivated to get back into shape. Be patient it will take some time before we are hitting on all cylinders. As with all things getting in training shape is a process. We had a good focused dryland session with Coach Dwight. Let’s keep that up as our dryland is a vital aspect of the program. We will continue to play water polo when pool space allows which will usually fall on Wednesdays & Saturdays. This coincides nicely with our planned recovery days.

In the pool we will continue to build a foundation upon which to train. These first few weeks I consider to be “training to train”. Not only in the pool but getting a new handle on how to balance time between academics and swimming. Swimmers are some of the best at managing time wisely but it has to be done with some thought and planning. Similarly, we are getting in the habit of staying properly hydrated and nutritionally sound though out some long days. SENI&II athletes should not only have a water bottle at practice but have one with them throughout the day (see note above).

The main stroke topic this week has been the catch phase in Freestyle. We tend to spend a bit more time early in the season to refine our strokes before we enter the “bulk” of our training. Best to set the table correctly.

Goal Setting

We will plan on doing a goal setting session at the end of September. Speedo and NCSA Junior National time standards will be established at the USAS convention and it is always good to have those in hand when setting our goals. Wisconsin State Championship Standards for 2018 have not changed from 2017.

Equipment

All SENI&II athletes need the following equipment: water bottle, kickboard, paddles, pull bouy, long fins, short fins, and equipment bag. SENI&II athletes should also be properly prepared for dryland activities, this includes running shoes, shorts, and a t-shirt. It is not possible to execute the dryland in school clothes as it is not possible complete a practice without the proper equipment or broken equipment.

High School Girls

High School Girls are welcome to attend EBSC practices. Please contact me if you intend to stop in so we can be prepared.

Travel & Championship Meet Information

Championship meet qualification information and future travel meet information should be posted the EBSC website next week. This will be helpful in planning for Championship Meets and get everyone on the same page as to how and when these meets are qualified for as well as estimated costs for budget planning.

Meet Entries

Tentative events are viewable online for the following competitions:

October 13th – LAKE – Viewable Online

November 03-04 – SST Dual/Polo – Coming Soon

 

If you have any questions on your events please feel free to contact me.

I am always available to talk 15 minutes prior and following practice for any questions or concerns. Please feel free to contact me at boockbrent@ebsc.org or 1-262-617-4579.

 


 

Senior I&II Update

September 7th, 2017

 

1)  Great to be back in action this week. 

2)  This week will be filled with plenty of water polo! Expect 3,000 daily yards with an emphasis on kicking. We will lay our aerobic foundation this week with kicking and polo.

3)  Look for more traditional practices starting next week. Next week's plan below (note: dryland equipment will be needed on Monday, Thursday, & Friday!):

All Week - Streamlines, Dolphin Kick, Flutter Kick Technique/Emphasis

Monday - Aerobic Freestyle (1,000-1,200 Main Series - 1,000-1,200 Kick)

Monday - Dryland (Dwight)

Tuesday - OFF

Wednesday - Polo

Thursday - Aerobic Individual Medley (1,000, 1,200 Main Series - 1,000-1,200 Kick)

Thursday - Run

Friday - Austrailian (700-800 Series - 1,000-1,200 Kick)

Friday - Dryland (Dwight)

Saturday - Polo

4)  Welcome to our new SII swimmers Callie Gregg & Abigail Wanezek! We are happy to have you as part of the group.

5)  Check the ebsc website soon for October 13th Lake meet entries.

6)  Goal setting soon! Start thinking! 

 


 

Senior I&II Update

August 10th, 2017

I am exceptionally proud of the team effort put forth by the Elmbrook Senior team throughout this Championships season (Silver/Speedo/State/Junior Championships).

 

A detailed report of accomplishments will be captured in a future update. For now we are still racing here in New York at the USA Swimming Junior national Championships. 

Go Elmbrook!

 


Senior I&II Update

August 2nd, 2017

 

Wisconsin Swimming 13&O State Championships

Thursday – Sunday, August 3rd – 6th 2017

Schroeder Aquatic Center

Elmbrook Swim Club Information

 

Congratulations

EBSC is fielding a team of 36 athletes, over 150 individual races, and 35 Relays. This is the culmination of a great season of dedication and effort. Swimmers should follow FOUR guiding principles this weekend: 1) Support Your Team, 2) Have Fun, 3) Swim Fast, 4) Rest.

 

Meet Host Landing Page

Please check the meet host landing page for updated information regarding timelines, psych sheets, etc.

Landing Page – HERE

 

Drive/Parking

There will be limited free parking in the west lot. There will be a $5 charge for preferred parking on the east side of the building. There is overflow parking available behind the Office Depot store in the shopping mall on Green Bay Road that is a short walk from the pool.  NO PARKING in the spots in front of the businesses in the shopping center or behind the Pick n Save.  Cars will be ticketed and may be towed.

 

Timelines

Prelims                                                                              Finals                                                                                                   Finals

Thursday, August 3rd- Sunday, August 6th                       Thursday, August 3rd – Saturday, August 5th                                      Sunday, August 6th

Arrive:  7:30                                                                      Arrive: 4:15                                                                                         Arrive: 3:45                                  

Warm Up:  7:45                                                                 Warm Up:  4:30                                                                                   Warm-Up:  4:00

Meet Start:  9:00                                                               Meet Start:  5:30                                                                                 Meet Start:  5:00

                                   

All swimmers should follow the above timelines. All exceptions must be cleared with Coach Boock or Tiltmann.

There are consequences for failing to report for a swim (see meet info – Wisconsin Scratch Rule).

If you experience delays, please contact Coach Boock @ 262-617-4579 (text is best on the pool deck).

 

Relays

All relays are timed final events (swum once).

- The 200 Medley Relays (Event #’s 1,2,3,4) on Thursday and the 200 Freestyle Relays on Sunday (Event #’s 67, 68, 69, 70) will be swum to completion in the Prelim Session and will run slow to fast.

- The 13&14 400 Freestyle Relays (Event #’s 39, 40) on Friday and the 400 Medley Relays (Event #’s 83, 84) on Sunday will have the top heat (top 8 checked in relays) compete in Finals Session. All other relays will be swum in the Prelim Session. Check attached relay sheet for tentative seeds.

- The SEN 400 Freestyle Relays (Event #’s 41, 42) on Friday and the 400 Medley Relays (Event #’s 85, 86) on Sunday will have the top 2 heats (top 16 checked in relays) compete in Finals Session. All other relays will be swum in the Prelim Session. Check attached relay sheet for tentative seeds.

- The 13&14 and SEN 800 Freestyle Relays (Event #’s 63,64,65,66) will have the top heat (top 8 checked in relays) compete in the Finals Session. All other relays will be swum in the Prelim Session. Check attached relay sheet for tentative seeds.

- All relays are tentative and will be changed only for the benefit of the EBSC team. We wish to field the fastest relays possible on a given day.

 

Finals

All individual events are Prelim/Final with the top 16 swimmers in each age group/gender qualifying for finals with the below exceptions. All Swimmers are expected to compete in any Finals swim they qualify for. All exceptions must be cleared with Coach Boock prior to any scratch. Swimmers are responsible for checking in individual events 400 & longer (Coach Boock will check in 800 Freestyle swimmers via email pre meet).

- The 800 & 1500 freestyle events are timed final check in events with the top heat of checked in swimmers, regardless of age, competing in finals. Prelim heats will run fast to slow, alternating girls and boys, with all ages combined.

- Thursday’s Girls 800 & Mens 1500 heat sheets will be posted to the Meet Landing Page after 6:00 pm Wednesday night.

- The 400 freestyle and 400 Individual Medley events are timed final events with the top heat in each age division participating in Finals. Prelim heats will run fast to slow with all ages combined.

- Please check the pre- Scratch psych sheet for tentative seeds in timed final events – HERE

 

Practice

There will be practices being run at WAC on Thursday, Friday, 7:00-9:00 am. If you are not competing in a prelim session you are required to attend this practice and warm-up.

 

Updated Information

For up to date information please refer to the two following websites:

- EBSC 13&O State Championship Event Page – HERE

- Meet Host (WEST) 13&O State Championship Meet Page - HERE

 


 

Senior I&II Update

July 27th, 2017

Coach Boock

 

Current Week Topics

Rest – All Groups

Race Prep/Pace

 

Speedo Sectional Championships

July 19th – 22nd -  Minneapolis, Minnesota

Ben Attenberger, Gwen Gustafson, Erin Jacob, Michael Linnihan, Ryan Linnihan, Connor Rumpit, Ashlyn Schoof, Kaylyn Schoof, Mason Schoof, Maggie Teng, Reilly Tiltmann, Kevin Van Cleave, and Zoe Woods are racing well here in Minneapolis.

 

3rd place! Not bad! Nice Racing!

 

Silver State Championships

Pleasant Prairie Rec Plex

Saturday – Sunday, July 22nd – 24th

I am exceptionally proud of the group that completed the season at the Silver State Championships! Gianna Hamann, Jordyn Balducci, Bridget Berens, Anna Horvath, Ben Schroeder, Maxwell Schroeder, Gus Brunette, Eric Chen, Janelle Boehm, Mason Kelsey,

I was excited to see all of the lifetime bests pop up on meet mobile while I was in Minneapolis, and even more of a pleasure to watch the you all race on Sunday! A fantastic season this group put together! Congratulations!

 

13&Over Wisconsin State Championships

August 3rd – 6th

Schroeder Aquatic Center

Entry has been submitted and we will have 38 athletes competing in over 150 races along with 35 relays! Whew! Busy weekend coming up! We are in full on rest phase. Be sure to rest away from the pool as well. Do not however just sit on the couch. Keep to as much of a normal routine as possible. Keep an eye on nutrition and sleep.

Timelines, relay assignments, etc will be released next week.

 

USA Swimming Junior Nationals

August 8th – 12th

East Meadow, New York

Look for Itinerary and estimated expenses tomorrow!

Individual Qualifiers will be attending the NCSA Junior National Competition in East Meadow, New York August 8th-12th. Given the close proximity those swimmers targeting the NCSA meet will have limited to no involvement at the Wisconsin State Championships the prior weekend. Also given the close proximity of the NCSA and WI State competitions we will not be sending any “relay only” athletes. The team currently consists of Ryan Linnihan, Mason Schoof, Kaylyn Schoof, and Ashlyn Schoof (also qualified – Gwen Gustafson).

 

Communication

 

Please continue to contact me regarding practice or any other questions.  



Senior I&II Update

July 20th, 2017

Coach Boock

 

Current Week Topics

Final Prep Week for State Championships swimmers.

Final Rest Week for Silver Championship swimmers.

Competition Week for Speedo Championship swimmers.

 

Thanks to Coach Anne Leupold for coaching the Senior I&II groups at practices and at the Silver State Championships this weekend!

 

Speedo Sectional Championships

July 19th – 22nd -  Minneapolis, Minnesota

Ben Attenberger, Gwen Gustafson, Erin Jacob, Michael Linnihan, Ryan Linnihan, Connor Rumpit, Ashlyn Schoof, Kaylyn Schoof, Mason Schoof, Maggie Teng, Reilly Tiltmann, Kevin Van Cleave, and Zoe Woods are racing well here in Minneapolis.

 

We have established a host of new EBSC team records and are punching nearly every swim into finals. The group is focused, having fun, and racing well. 1.5 days in and 2.5 to go!

 

Silver State Championships

Pleasant Prairie Rec Plex

Saturday – Sunday, July 22nd – 24th

Please check the Siler State Landing Page for detailed timelines. Note the EBSC Group has been assigned the first session warm up for all sessions.

 

PM sessions look to be on the long side. Swimmers should be prepared with adequate hydration and food for each session.

 

Those in the Silver Group who have logged the time and efforts needed should be very confident heading into this weekend’s competition. Be aggressive and attack each swim. Best of luck, I will see you all on Sunday!

 

13&Over Wisconsin State Championships

August 3rd – 6th

Schroeder Aquatic Center

State level and state level hopeful athletes should be sure to ask off work this weekend (Thursday-Sunday)!  Tentative work is being done on the entry. I hope to have the tentative entry done prior to departing on Tuesday for The Speedo Championships. Silver State Qualifiers will be added after the weekend.

 

USA Swimming Junior Nationals

August 8th – 12th

East Meadow, New York

Individual Qualifiers will be attending the NCSA Junior National Competition in East Meadow, New York August 8th-12th. Given the close proximity those swimmers targeting the NCSA meet will have limited to no involvement at the Wisconsin State Championships the prior weekend. Also given the close proximity of the NCSA and WI State competitions we will not be sending any “relay only” athletes. The team currently consists of Ryan Linnihan, Mason Schoof, Kaylyn Schoof, and Ashlyn Schoof (also qualified – Gwen Gustafson).

 

Communication

 

Please continue to contact me regarding practice or any other questions. 

I can be reached in any of the following manners: in person, text, email and phone.

 

1-262-617-4579

boockbrent@ebsc.org

 


July 6th, 2017 - Update

 

Current Week Topics

Freestyle/Turn Work

Silver Group is in full rest phase for next week’s Silver State Championships at Schroeder Aquatic Center.

Speedo Group is in quick rest phase for next week’s Speedo Championships at the University Of Minnesota.

State Group is in final training cycle.

Swimmers in these different groups will be dropping out of practices and dryland at different times. These changes are announced at practice. Be aware of where to are supposed to be.

A HUGE THANK YOU TO THE BERGIN FAMILY FOR SPONSORING THE PANCAKE BREAKFAST THIS MORNING! 

Full Team Practice – Team Picture

Saturday, July 15th

This day fits nicely into our training cycle as a true recovery day. We will have a yoga session 7:30-8:30 am with Coach Trina, a fun full team practice 8:30-9:30 am, and finally our EBSC Team Picture 9:30-10:00 am.

 

Please wear a solid blur or black suit to the team picture.

 

Speedo Sectional Championships

July 19th – 22nd -  Minneapolis, Minnesota

The bar has been raised as the time standards for the Summer Speedo meet continue to get faster approaching and even eclipsing NCSA standards in some cases. Congratulations to those who have qualified! Ben Attenberger, Gwen Gustafson, Erin Jacob, Michael Linnihan, Ryan Linnihan, Connor Rumpit, Ashlyn Schoof, Kaylyn Schoof, Mason Schoof, Maggie Teng, Reilly Tiltmann, Kevin Van Cleave, and Zoe Woods! The Entry is posted to the Speedo Event page on the EBSC website. Relays will be composed of individual qualifiers only and will be announced next week. Thanks to Kris Woods for chaperoning this trip!

 

Silver State Championships

Pleasant Prairie Rec Plex

Saturday – Sunday, July 22nd – 24th

Timelines should be available later this week. Coach Anne Leupold will be the lead Coach on deck at the Silver Championships for the Senior I&II groups. This will be the final competition of the Long Course season for Non-Wisconsin State Qualifiers. Those who are in the Silver Rest group are looking sharp and ready to go. Best of luck!

 

13&Over Wisconsin State Championships

August 3rd – 6th

Schroeder Aquatic Center

State level and state level hopeful athletes should be sure to ask off work this weekend (Thursday-Sunday)!  Tentative work is being done on the entry. I hope to have the tentative entry done prior to departing on Tuesday for The Speedo Championships. Silver State Qualifiers will be added after the weekend.

 

USA Swimming Junior Nationals

August 8th – 12th

East Meadow, New York

Individual Qualifiers will be attending the NCSA Junior National Competition in East Meadow, New York August 8th-12th. Given the close proximity those swimmers targeting the NCSA meet will have limited to no involvement at the Wisconsin State Championships the prior weekend. Also given the close proximity of the NCSA and WI State competitions we will not be sending any “relay only” athletes. The team currently consists of Ryan Linnihan, Mason Schoof, Kaylyn Schoof, and Ashlyn Schoof (also qualified – Gwen Gustafson).

 

Communication

 

Please continue to contact me regarding practice or any other questions. 

I can be reached in any of the following manners: in person, text, email and phone.

 

1-262-617-4579

boockbrent@ebsc.org

 


July 6th, 2017 - Update

 


SENIOR TEAM MOTTO – Lift your teammates up! Every action, every word should be to help your teammates be better swimmers, better people, better teammates. We are all in this together!

 

PX3 - July 8th-9th

Arrive 7:45 - Warm Up:  8:00

Looks to be a large competition. Chase starts will be used in both Saturday & Sunday am (Senior) sessions. This is the last “tune up” prior to championship season! Swimmers should be sharp and on top of their game!

 

Speedo Championships – July 19th – 22nd

Tentative entries have been reviewed by all qualifiers. Tentative travel arrangements have been shared with families. We are locked and loaded, ready to go? Minneapolis here we come. Thanks to Kris Woods for chaperoning this trip!

 

Silver State – July 21st – 23rd

Tentative entries have been reviewed by 90% of the Senior I&II Team. If you have not touched base with me about your Silver entry please do so ASAP!

 

State Championships – August 3rd – 6th

Entry information coming soon!

 


June 28th 2017 - Update

 


Florida Training Trip

 

The FLA International Cup Invitational went very well with the EBSC group competing over three days and placing second in team scoring (without any 12&U scoring). Great efforts all around with many seasonal bests, lifetime bests, new meet records, as well as a few new Elmbrook Swim Club records set! Congratulations to all.

 

Training with the St. Andrews group was a pleasure as always as the Elmbrook swimmers and coach mixed it up with their counter parts from St. Andrews. A gorgeous facility, gracious hosts, and good old-fashioned work done by the group.

 

Also lots of team fun in the evenings with ice cream outings, the ever popular skit night, scavenger hunt, and the snorkeling trip with Dixie Divers.

 

We have one last workout with an ocean swim/beach run tomorrow am and will be returning to Brookfield fit, tan, and a better team.

 

A huge thanks to our chaperones Scott Bingenheimer, Jenny Geske, Scott Jacob, and Ellen Linnihan! It is no small feat transporting, watching, and feeding 30 athlete for a week. Job well done. We can’t do these trips without you.

 

Brookfield Group

 

I have had good reports from Coaches Leupold & Donkersgoed. The group is training hard in the absence of many of your teammates. Looking forward to seeing you all Friday am! Thanks Van & Anne for looking after the group this past week.

 

Next Week

 

Breaststroke Week – Turns & Pullouts

Monday am – Hard Aerobic Free & short stroke set

Tuesday am – Quality & greased watermelon!

Wednesday am – IM work & recovery

Thursday am – Stroke

Thursday pm – Resistance & Stroke

Friday am – Quality

Saturday & Sunday – Race @ PX3

 

Meet Entries for the following competitions are available for viewing online

PX3 – July 8-9

Silver & Speedo – Coming Soon!

 


 

June 20th, 2017 - Update

 

The Florida Training Trip is a go and we fly out tomorrow am. All information regarding the trip and FLA International Classic are posted to the EBSC website. We have a big group of 30 attending and looks to be a fun week of competition, training, and beach time!

 

Those back in Brookfield will be looked after by Coaches Van Donkergoed & Anne Leupold. Keep up the work while we are out of town! Thanks to Anne & Van for the commitment to our athletes!

 


June 15th, 2017 - Update

It’s nice to have some more space outside at WAC and to have the Senior I&II groups in the same place at the same time!

The group has done a nice job adapting to training Long Course. We have spent some time reviewing proper freestyle stroke technique to insure we are swimming properly by anchoring and pulling with the body/core as opposed to “arm swimming”. Attention to proper technique will eliminate most aches and pains. Long Course training will reveal stroke flaws. Please stay on top of technique changes and corrections. Communicate with the coaching staff if there is any soreness outside of the norm.

Anne Leupold & Van Donkersgoed will be on deck working with the Senior I&II Groups most mornings. The knowledge and assistance they bring each day is a huge help to myself and a huge benefit to all Senior I&II athletes. We can work on some things individually with the extra staff and space (diving well). Please reach out to a coach if you would like to work on a certain aspect your sport!

Job well done for those that participated in the biathlon. There was some serious racing going on! I wish I could have seen the swim portion.

All documents reviewed at the Florida Travel Trip meeting have been posted to the FLA event page of the website. We leave next Thursday! Florida here we come!

Weekly Topics

1) Freestyle – Starts – Free Turns

2) Teamwork – Team Support

 

Weeks Schedule

Monday AM – Aerobic Freestyle

Tuesday AM – IM/Stroke & Dryland

Tuesday PM – Quality

Wednesday AM – Recovery

Thursday AM – Stroke

Thursday PM – Resistance & Kick

Friday AM – Quality & Dryland

Saturday AM – Recovery & Yoga

 

Meet Entries for the following competitions are available for viewing online

FLA – June 22-26 (note: swimmers are entered at NT on Sunday as we do not intend on swimming in the finals session.)

PX3 – July 8-9

 


June 8th, 2017 - Update

 


 

We are finally training outside at in a 50 LCM pool tomorrow! It will be fantastic to be outside again!

The Senior I&II groups are the first groups at the WAC facility every day. We will be setting up the pool each morning. This includes pulling the pool covers, pulling in lane lines, and putting up backstroke flags. When the entire team pitches in this can be done very efficiently and quickly. Everyone helps out everyday! The good news is the other groups training after the Senior I&II Groups will tear down the WAC facility so when we are done…we are done!

In the case of inclement weather the Senior I&II groups should always report to WAC. We will make an assessment of the weather and move as a team to a back-up pool if needed. There are no cancelled Senior I&II practices due to inclement weather.

Thanks to the Seniors who stopped by the EBSC 8&U All-American meet to cheer on our youngest teammates. It’s always a fun event to be a part of!

Thanks for all who attended the Florida Trip meeting. Looks to be a fantastic group. All of the documents distributed at the meeting will be posted to the FLA event page soon for your reference.

Those who were able to attend Susan Kundrat’s nutrition presentation last night were sure to walk away with some useful knowledge & tips on how to maintain energy levels and to train and compete at a high level every day!

 

Weekly Topics

1) Individual Medley Emphasis

2) Introduction to long course training

3) No Doubles!

SEA Pirate Plunge - June 4th – 5th

Schroeder Aquatic Center

Solid weekend of racing for the Senior I&II group. As stated in last week’s newsletter we were looking for “seasonally” relevant times (+.5-1.0/50’s, +2.0-4.0/100’s, +6.0-8.0/200’s). While timewise we looked good there were some areas for improvement. What did we do well? 1)  Swimmers were great at executing on stroke changes we have been working on in practice as well as executing technique changes made during the meet. Now is the time to dial into correct stoke patterns! 2)  Races were well split. We were controlled on the front end of our races executing good easy speed on the front end of our 200’s. Huge improvements from the first few outings at Pleasant Prairie. 3)  Legs!  We were able to maintain the speed and efficiency of our kick patterns throughout our races. This does not happen by accident. Keep training those legs hard in practice and dryland. The more you kick in practice the more ingrained your kick patterns merge with your strokes.

 

Lastly, it was great to have the entire Senior team at the same competition and same sessions. I enjoyed watching the Senior 3&4 group compete as well as sharing the deck with coaches Casper, Donkersgoed, and Tiltmann.

Meet Entries for the following competitions are available for viewing online

SEA – June 2-4

FLA – June 22-26 (note: swimmers are entered at NT on Sunday as we do not intend on swimming in the finals session.)

PX3 – July 8-9

 


June 1st, 2017 - Update

Attendance

I will be speaking directly with those swimmers who have let attendance slip. The Senior I group has a practice requirement of 90%. The Senior II group has a practice requirement of 80%. If swimmers do not meet these attendance expectations minimally they need to understand that a seasonal outcome will be representative of attendance.

A coach much smarter than I once said “100% attendance and 100% effort give you 100% CHANCE (a chance) at success. 90% attendance and 90% effort gives you 80% CHANCE at success, etc”.

You need to be present and you need to be PRESENT when you are present.

 

Florida Training Trip

Mandatory swimmer & parent meeting for all participants on the Florida training trip.

Wednesday, June 7th

Brookfield East High School Cafeteria

6:15-6:45 pm

TIME CHANGE DUE TO NUTRITION PRESENTATION!!!

 

Senior Nutrition Night

 Susan Kundrat, a specialist on sports nutrition and professor at UWM will present to the Elmbrook Senior Teams and parents on Wednesday, June 7th following practice 5:15-6:15 in the cafeteria. All Senior I&II athletes and parents should attend!

 

Weekly Topics

1) Butterfly

2) Underwater – Dolphin kicking (every week right!)

 

Weekly  Training

1) One (1) Double – Thursday

2)  Short Week (no Monday) – Tuesday (Aerobic/Dryland), Wednesday (Quality), Thursday AM (Recovery/Kick), Thursday PM (Stroke/IM/Dryland), Friday (Quality/Race), Saturday & Sunday (Race)

 

Friday June 2nd

I will be at Schroeder with the 400 Freestyle & 400 Individual Medley swimmers. Coach van Donkersgoed will be in Brookfield with the rest of the team. Reminder we always stop by the EBSC 8&U meet after practice to cheer on the 8&U’s for a bit before heading out to a team dinner. Learn a few names, support your youngest teammates, set a good example for the team!

 

Competition

SEA Pirate Plunge

June 2nd – 4th

Schroeder Aquatic Center

Friday pm

Arrive:  4:45 – Warm Up: 5:00 – Meet Start:  5:30

- Note:  All Friday events are positive Check In, will be swum fast to slow, and event may be combined.

Saturday & Sunday am

Arrive:  7:15 – Warm Up: 7:30 – Meet Start:  8:30

 

Practice Changes

Please note practices changes on Wednesdays in May & June. I have combined the Senior I&II practices on all Wednesdays and on Friday, May 26th.

 

PX3/WEST/EBSC – Triangular - Wednesday, June 28th

Senior I&II swimmers who are not on the Florida training trip are welcome to attend this competition and can travel via bus with the rest of the team. You can commit online through June 1stHERE.

 

Meet Entries for the following competitions are available for viewing online

SEA – June 2-4

FLA – June 22-26 (note: swimmers are entered at NT on Sunday as we do not intend on swimming in the finals session.)

 


 

May 25th, 2017 - Update

Florida Training Trip

Mandatory swimmer & parent meeting for all participants on the Florida training trip.

Wednesday, June 7th

Brookfield East High School Cafeteria

6:15-6:45 pm

TIME CHANGE DUE TO NUTRITION PRESENTATION!!!

 

Weekly Topics

1) Breaststroke – Timing, Breast Pullouts

2) Underwater – Dolphin kicking (every week right!)

 

Weekly Training

1) Two (2) Doubles – Monday & Thursday

2)  Quality – Tuesday sprint & mid group race pace, distance Australian, Friday sprint & mid group AND distance group Australian.

3) Thursday pm – Challenge Set

 

Attendance

Swimmers should stay on top of attendance. There is a lot going on with summer job in services/training, school, and other activities. Do not fall to far behind in workouts. Be sure to communicate with me any know absences. We may be able to get you in the water with another group.

 

Long Weekend

I hope everyone has a great Memorial Day weekend! Remember that we are athletes 24/7. Stay active over the long weekend. If you are going to swim let me know and I will be more than happy to send you a workout. Many have already made arrangements to hit the pond over the weekend.

 

Practice Changes

Please note practices changes on Wednesdays in May & June. I have combined the Senior I&II practices on all Wednesdays and on Friday, May 26th.

 

PX3/WEST/EBSC – Triangular - Wednesday, June 28th

Senior I&II swimmers who are not on the Florida training trip are welcome to attend this competition and can travel via bus with the rest of the team. You can commit online through June 1stHERE.

 

Biathlon – Saturday, June 10th

Registration Deadline is Sunday May 28th!

 Register online – HERE.

 

Meet Entries for the following competitions are available for viewing online

SEA – June 2-4

FLA – June 22-26 (note: swimmers are entered at NT on Sunday as we do not intend on swimming in the finals session.)

 


 

May 18th, 2017 - Update

Weekly Topics

1) Backstroke – Recovery Focus

2) Underwater – Dolphin kicking (every week right!)

Practice Changes

Please note practices changes on Wednesdays in May & June. I have combined the Senior I&II practices on all Wednesdays and on Friday, May 26th.

Revised schedules - HERE

Practices changes - HERE

BDSC @ Pleasant Prairie RecPlex

Saturday – Sunday May 20-21, 2017

Arrive:  7:45 am

Warm-Up:  8:00 am – 8:25 am

Check In Closes: 8:20 am

Meet Start:  9:00 am

Meet Finish:  1:00 pm

We are assigned to the 8:00-8:25 warm up block. Swimmers MUST arrive on time in order to warm up and check in which closes at 8:20 (see below).

This is a check in competition. All swimmers MUST check in for ALL events. If you do not check in you will NOT be allowed to compete. It is the duty of each individual athlete to make sure you are properly checked in.

AM sessions will be run with chase starts. Be prepared and read this explanatory document – HERE.

Coach Anne Leupold will be on deck assisting on Saturday and Coach van Donkergoed will be on deck on Sunday. Thanks to both coaches for helping out as these sessions look to be very active with check-in, chase starts, splits, coaching, etc.

To facilitate the chase starts and complete the meet in a decent timeframe and still allow swimmers to compete in all events BDSC has required each team to provide timers. EBSC will be responsible for Lane 9 on Saturday am and Lane 6 on Sunday am.

Team Goals for BDSC:

1)  Have Fun! Race!

2)  Be a TEAM – Sit together, Support teammates in the water, Be aware of teammates in the water.

3)  Maintain legs throughout races. Maintain proper distance off walls.

4)  Know race plans/strategy – Implement race plans/strategy

5)  No hassle check ins, no tardiness, no missed races, know heats, know lanes, etc!

PX3/WEST/EBSC – Triangular - Wednesday, June 28th

Senior I&II swimmers who are not on the Florida training trip are welcome to attend this competition and can travel via bus with the rest of the team. You can commit online through June 1stHERE.

Biathlon – Saturday, June 10th

Senior I&II registration is picking up but we still are looking for more Senior participants! Let’s get registered! Register online – HERE.

Florida Training Trip

Mandatory swimmer & parent meeting

Wednesday, June 7th

Brookfield East High School

5:30-6:30 pm

Meet Entries for the following competitions are available for viewing online

BDSC – May 20-21

SEA – June 3-4

FLA – June 22-26 (note: swimmers are entered at NT on Sunday as wel do not intend on swimming in the finals session.)

 


 

May 1th, 2017 - Update

 

Weekly Topics

1) Freestyle – Recovery focus.

2) Underwater – Dolphin kicking (every week right!)

3)  Nutrition

4)  Introduction of resistance work (chutes)

Nutrition Tip

“Our bodies are pretty efficient and can turn whatever junk food we throw at it into a usable fuel. However, I would argue that to maximize your workouts, truly see your full potential, nutrition should be viewed not only as part of your training but the most important part.”

Take a moment and read this article for 8 Nutrition Recommendations for Swimmers - HERE

PX3/WEST/EBSC – Triangular - Wednesday, June 28th

Senior I&II swimmers who are not on the Florida training trip are welcome to attend this competition and can travel via bus with the rest of the team. You can commit online through June 1stHERE.

Silver State Championships – Volunteer Substitutes

Looks like we have a need for subs especially during the 13&O/Senior Sessions. If you are a State Level Swimmer and are not competing at the Speedo Championships in Minneapolis there are opportunities to make $50.00 per session. If have questions if you fall into this category check with Coach Boock. More information - HERE

Biathlon – Saturday, June 10th

Currently there are only a handful of Senior I&II registered. Let’s get registered! Register online – HERE.

June LFSC – May 6th-7th – Pleasant Prairie Rec Plex

Critique:  Positives – 1) Good to get early season swims in. 2) Good to get early season 400&800 Freestyle events swum. 3)  Majority of group was “seasonally” in range (within 3-5 seconds per 100).  Negatives – 1) We need more team involvement. 2)  Support teammates in the water. 3) Less time talking in small groups & on phones.

Florida Training Trip

We will be getting 2017 Florida Training Trip t-shirts this year. Watch for more information & thanks to Kris Woods for coordinating. If you have a design idea please let me know!

Meet Entries for the following competitions are available for viewing online

LFSC - May 6-7

BDSC – May 20-21

SEA – June 3-4

FLA – June 22-26

 


 

May 4th, 2017 - Update

Practice Change!

Friday, May 5th

SII/I-E-3:30-5:00

SII/I-E-5:00-6:00

 

Move Forward

Maintaining the status quo is moving backward! Senior athletes cannot do the same thing and expect increased performance. The Elmbrook Senior athlete changes a variable and strives for excellence! What are you changing? Are you improving your technique? Are you putting forth more effort? Are you improving your mindset? Are you becoming a better teammate? Is your nutrition better? Are you studying smarter? What variables are YOU changing in your effort to be the best student athlete you can be?

 

This week – Plan!

Things are picking up this week as we start into doubles on Mondays & Wednesdays. Swimmers are advised to plan evenings and get adequate rest and nutrition. It is vitally important that energy stores are adequate prior to, during, and following workouts. Swimmers need to take care to eat breakfast BEFORE and AFTER am practices, plan to have snacks to eat during the school day, an acceptable lunch, snack for pre-pm workout, and snack for post pm workout (before dryland sessions). Snacking is a benefit to the active student athlete! “If you aren't eating every 3 to 4 hours, you likely aren't fueling your body optimally”. Check out these helpful nutrition resources on the EBSC website – HERE.

 

WEST – April 30th – Pleasant Prairie Rec Plex

Last Sunday went well with the Senior I&II group finding their footing with regards to Long Course racing. A lot of tentative swims, we need to be more aggressive with our races. Overall swimmers did a good job maintaining tempo throughout races. We will be better this weekend at LFSC.

 

LFSC – May 6th-7th – Pleasant Prairie Rec Plex

Arrive:  7:45 am - Warm up:  8:00 am – Meet Start:  9:00 am

Timeline looks on the long side. Saturday 400 & 800 freestylers should take note of swims after 1:00 pm. They will be requiring check in for most events. There are mixed relays to lead off each session which should be a lot of fun.

 

Goals Setting

Thanks to the group for the quick return of your goals sheets. I believe I have 90% of them in hand. I will be reviewing these and returning them to everyone next week.

 

Biathlon – June 10th

EBSC Senior I&II athletes are expected to compete at this competition. The only exceptions are those who are taking the ACT that morning. Otherwise this is considered your workout for the day. Register online – HERE.

 

Florida Training Trip

Flights are booked, Entries are done, and the St. Andrews crew is looking forward to hosting us again! Thanks to the chaperones Jenny Geske, Scott Bingenheimer, Scott Jacob, & Ellen Linnihan for chaperoning this trip!

 

Meet Entries for the following competitions are available for viewing online

LFSC - May 6-7

BDSC – May 20-21

SEA – June 3-4

FLA – June 22-26

 


 

April 27th, 2017 - Update

Congratulations to Gwen Gustafson being named Wisconsin Swimming Sportswoman of the Year. This award is nominated and voted upon by the athletes in Wisconsin Swimming. It is a testament to the Elmbrook Swim Club culture that the we have had an athlete win this both years it has been awarded (2016 – Connor Rumpit, 2017 Gwen Gustafson).

Things will be picking up this week as we start to include more speed work (quality) into the mix. These sets/efforts will be largely in an Australian format for the next few weeks. Yardage continues to build as we prepare to begin am practices next Thursday, April 6th. Note: 8th grade S1&2 athletes should not swim am practices.

Good article on how to be a coachable swimmer - HERE

We start our Long Course season this Sunday at the WEST competition at Pleasant prairie RecPlex. Swimmers should arrive at the RecPlex by 12:00 (noon) on Sunday. Our first Long Course competition is always about getting our feet wet racing Long Course. Our goals will be to keep our legs active and engaged throughout 50m, maintain stroke tempos throughout 50 m, and maintain speed momentum in and out of walls an into finishes. Always finish strong.

Goal sheets will be distributed to the Senior 1&2 groups tonight (Thursday, April 27th) and will be due (Monday, May 1st). We have spent some time talking about goals, teamwork, positivity, etc. this week. Time standards for assistance setting goals are posted to the EBSC website – HERE.

Meet Entries for the following competitions are available for viewing online

WEST - April 30

LFSC - May 6-7

BDSC – May 20-21

SEA – June 3-4


April 20th, 2017 - Update

Seems like everyone had a nice Spring Break. Great to be back in the water again this week. For those who did not stay active over break these next few weeks will have their fair share of challenges. Those who stayed active should be in the flow very quickly. A good reminder that we are student athletes 24/7!

Congratulations to the following Elmbrook Swim Club Senior Swimmers who are nominated for Wisconsin Swimming Awards at this Saturday’s Wisconsin Swimming Annual Awards Banquet: 

Gwen Gustafson (Sportswoman of the Year)

Michael Linnihan (Long Course Age Group SOTY, Short Course Age Group SOTY)

Ryan Linnihan (Short Course Senior SOTY)

Ashlyn Schoof (Long Course Senior SOTY, Short Course Senior SOTY)

Kaylyn Schoof (Long Course Age Group SOTY, Short Course Age Group SOTY)

Reilly Tiltmann (Short Course Age Group SOTY)

Maggie Wanezek (Long Course Age Group SOTY, Short Course Age Group SOTY)

This week will be spent in a heavily aerobic zone with some quality work on Friday only. I will be absent from Friday & Saturday workouts as I will be attending the Wisconsin Swimming Board of Directors and House of Delegates Meetings on these dates. Thanks to Coaches Anne Leupold and Trina Schaetz for filling in on these dates. The group is expected to perform at a higher level than usual in my absence.

We will be engaged in goal setting next week. Senior I&II swimmers should sped some time this weekend contemplating what their goals are for this season, this next year, and beyond! Time standards for assistance setting goals are posted to the EBSC website – HERE.

We have many swimmers who are actively looking at Universities where they intend to continue swimming careers. Please take some time to investigate where you would fit on a given team, where would you fit in that team’s conference, where would you fit in that NCAA division? Go to the team, conference, and division website and do your homework. There is a good fit for everyone to compete at the next level!

Elmbrook Eats! – Monday, April 24th @ Buffalo Wild Wings!

All Seniors (I&II) will practice in the 3:30-5:30 pm slot (change for SII) on Monday, April 24th. The team will then have a TEAM DINNER at BW3! Everyone is expected to attend. Be sure to bring the flyer for EBSC to receive a portion of the sales. Having fun with teammates and supporting the club!

Meet Entries for the following competitions are available for viewing online

WEST - April 30

LFSC - May 6-7

BDSC – May 20-21

SEA – June 3-4


April 6th 2017 Update

All Elmbrook activities will be on hiatus next week include Senior I&II workouts.

Senior I&II athletes should be aware that you are athletes ALL OF THE TIME. We will not be backing off when we return to workouts following spring break. Senior I&II athletes will be expected to be in shape and ready to go.

Find a pool, run, bike, hike, etc. There are a myriad of ways one can stay active and bridge the gap during this break. There is no reason to come back after spring break having done no activity for a week.

Enjoy your break…back at it in a week 😊


March 30 2017 Update

I.  Senior I&II Parent Meeting

Wednesday, April 5th

Brookfield East High School Balcony

7:00 pm – 7:30 pm

The meeting is mandatory for swimmer/parents new to the Senior I&II program (advancing from Senior 3). The information will be geared toward this sub group of parents.

Seasoned Senior I&II parents are not obligated to attend. I am available to the veterans any time if you have any questions, I would love to meet. Just let me know.

 

II. Current Week

We are back to full strength with the Regional, State, Speedo, and National groups all back in the water. We will continue with general aerobic conditioning this week. Swimmers can expect 5g per day with an emphasis on kicking and some water polo play. Technique emphasis will be long axis body & head position as well as feel for the catch in long axis strokes. Coach Dwight is happy to be back in action with the group and reports great attention and effort!

Our Yearly Banquet is Sunday, April 2nd!

Western Racquet Club

10:30 Reception

10:45 Brunch

11:15 Program

The Senior I&II athletes will once again be introducing each other. Names have been picked. Introductions should be short concise and positive.

Email your picture for the slide show to Anna Kult @ ebscseniorpics15@gmail.com. Anna will accept pictures through this Saturday. It’s not too late!

 

III.  Next Week

 

The Senior I & II group practices will begin to split out next week in April. Please check the schedule and your athletes assigned group.

 

IV)  Summer Competitions

Florida Training Trip financial information was emailed to all committed athletes. 

 

 

March 23 2017 Update

I) NCSA Junior National Championship Review

As usual the NCSA junior National meet proved to be the most competitive 18&U competitions of the year. With over 1800 18&U athletes in attendance swimmers had to be near perfect to make it out of prelims.

The 15 Elmbrook Swim Club athletes attending did a great job rising to the challenge. The week started off on a rough note with a blizzard, flight delays, and a 16 hour travel day. There was some rust on the first day of the meet, however the Elmbrook crew took it upon themselves to work as a team and get better/faster/tougher every session/every swim and we were posting great swims by day two and were absolutely rocking by finals on day 5 were Ashlyn Schoof took 2nd in the 50 Backstroke, Ryan Linnihan set a new EBSC Club Record in the 50 Freestyle, Gwen Gustafson set a new EBSC Club Record in the 50 Freestyle, and the Women’s 400 Medley Relay (Ashlyn Schoof, Anna Kult, Kaylyn Schoof, Gwen Gustafson) put themselves on the National podium.

I appreciate the tenacity and grit of this group (Ben Attenberger, Paige Dressel, Sydnee Dressel, Gwen Gustafson, Anna Kult, Sam Kult, Michael Linnihan, Ryan Linnihan, Emma Schaetz, Ashlyn Schoof, Kaylyn Schoof, Mason Schoof, Reilly Tiltmann, Leah Westcott, and Zoe Woods).

The women finished up in 12th place, the men finished in 53rd, and the combined women and men’s teams finished in 18th place. To understand how competitive this competition can be, in order to be in an individual scoring position (top 24) swimmers had to set a new EBSC club records. EBSC was only one of two Wisconsin teams to score in both the men’s and women’s divisions resulting in a combined score.

Congratulations to the following swimmers who punched swims into the finals sessions: Ben Attenberger (100 Breaststroke, 200 Breaststroke), Gwen Gustafson (50 Freestyle, 400 Free Relay, 400 Medley Relay), Anna Kult (400 Medley Relay), Ryan Linnihan (50 Freestyle, 100 Freestyle), Ashlyn Schoof (50 Backstroke, 100 Backstroke, 200 Backstroke, 400 Freestyle Relay, 400 Medley Relay), Kaylyn Schoof (100 Backstroke, 200 Individual Medley, 400 Individual Medley, 400 Freestyle Relay, 400 Medley Relay), Zoe Woods (400 Freestyle Relay).

II.  Thank You

A heartfelt thank you to the following people for your help this past month:

- Laren Tiltmann for assistance at the NCSA Junior National Championships.

- Trina Schaetz for taking the reins at the Speedo Sectional Championships and chaperoning the NCSA Junior National Championships.

- Tricia Casper for covering Senior workouts while Laren and I were in Orlando

- Kristin Kult for chaperoning the NCSA Junior National trip

- Jenni Geske for chaperoning the Speedo Sectional trip, and the EBSC travel committee for all your assistance with our travel this past month

- The entire Elmbrook Staff for your support and assistance making the Elmbrook Swim Club a place where excellence is the norm.

III. Current Week

The group is involved in general conditioning this week with an emphasis on kicking. This is a good way to develop an aerobic base without overloading the shoulders too early in the season. We are spending some time developing water polo skills this week with more game play next week. The game is much more fun to play once you have the fundamentals down.

IV.  Next Week

Next week we will be back at full strength will all swimmers back in the water. We will continue with general conditioning, plenty of body position drills, and water polo play.

Reminder: Our Yearly Banquet is next Sunday, April 1st! Be sure to RSVP by March 26thHERE.

V.  Senior II&I Split

Starting in April Senior I and Senior II practices will be split on most days until we are able to expand outside at WAC. Rational - HERE

VI)  Summer Competitions

I will be confirming attendance at the Speedo Sectional and Florida competitions this next week. Please watch for these emails.