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Raymond Keown

Parents, As a reminder: All account balances will be charged on December 1st, including outstanding meet fees. Account balances must be paid at that time. If you intend to continue through the winter with the club, you do not have to do anything. Your account will function as normal. In order to compete in usa swim meets you must maintain an active account. If you intend to suspend your account for the duration of the high school swim season, you must email Coach Ray this week, in order to make...

Parents, 2 emails were just sent out. The 1st is a link to our club registration with USA Swimming. The 2nd is an instructional email. Please use this information to complete your USA Swimming Registration ASAP. This MUST be done this week. We are seeing issues with meet registration and results for those that have not updated their registration through the new system, as the new system uses a completely different athlete registration ID than before, so its important to have this update for athletes to be eligible to compete...

The article linked below is so true. Too often results get put in front of the process and the long term success & achievement become lost. Please read this quick article. http://www.functionalpathtrainingblog.com/2015/01/child-champions-where-are-they-now.html Now MY swimming specific rant: (hopefully you are willing to read it even though it is long) In the beginning, success can come easy for some, while others with less physical advantages don't always show what they are capable of until much latter. So the results & rankings of an age group meet often don't determine who will...

Here is a great article I found that all should read, helps keep a valuable perspective. Preparation for Life (by Phil Hansel, Reprinted from: Swimming World magazine February 1988) Not everything we do in life is a pleasant experience. Not everything we do is beneficial. Not everything is productive. Not everything is a nurturing, loving experience. Life is full of negative, destructive experiences. Rejection, defeat and failure surround all of us. The trick is to be prepared to deal with this side of life and learn to overcome discouragement. I...

As we move into the second half of the SCY season, I wanted to go over a few important things that we can do better and help us continue to improve in a positive direction. It will take a few minutes to read, but will be well worth your and your athlete's time. While we had an excellent competition at Virginia Tech, there were some very obvious things that we can improve upon over the next 15 weeks. Some where technical issues that we will be addressing. Others we have...

Sometimes things come to you at the right time... I came across this last night. I think it to be very pertinent and helpful. In my efforts to improve, adapt, and grow, I like to share them with you as well. Maybe this can help you, as it did for me. Its long (about an hour) but absolutely well worth it, and might help all of us in creating a better working relationship. https://growingchampions.webex.com/ec0606l/eventcenter/recording/recordAction.do?theAction=poprecord&AT=pb&isurlact=true&renewticket=0&recordID=7481882&apiname=lsr.php&rKey=c04176b8046732e6&needFilter=false&format=short&&SP=EC&rID=7481882&siteurl=growingchampions&actappname=ec0606l&actname=%2Feventcenter%2Fframe%2Fg.do&rnd=1738962729&entactname=%2FnbrRecordingURL.do&entappname=url0108l

What Will be Different? Posted by Glenn Mills on Sep 11, 2013 08:12AM (0 views) It's another September, and it's time to ask yourself, what will be different this year? The start of every season needs to include dreams, goals, and thoughts about the END of the season. If you're not thinking about what you want to have happen in six months, then it's time to start. All athletes, coaches, and parents need to start TODAY, knowing that the actions that are taken each day, from today forward, will impact...

Volume, Velocity, and Rhythm If you follow the “Swim Media” like I do you’ve noticed that one topic never seems to go out of style – the topic of VOLUME TRAINING vs. VELOCITY TRAINING. For those who are unfamiliar with this debate, it goes like this: in one camp there are the proponents of VOLUME TRAINING, who believe that larger volumes of training are of irreplaceable value to the athlete. The VOLUME TRAINING athlete spends a large amount of time training, and when they train they swim a relatively high...

*Note from Coach Ray: While I agree completely with the content of this article, it should also be noted that a progressive approach to frequency, duration, and intensity should be constructed into a overall season, and even career of an athlete. No 10 year old should be training as frequently, long, or intensely as an 16 year old. This should be developed over time, and allows for the theories on Progressive Overload to take full effect- claiming the end results are greater than if a constant stimulus is used. Also,...

The Unkillable Lactate Myth There's no known connection between the lactate molecule and the processes that cause soreness. By Alex Hutchinson Published September 9, 2012 If you want to annoy a physiologist, say something along the lines of "Boy, I can really feel the lactic acid in my legs from yesterday's workout." This is one of those exercise myths that refuses to die, despite decades of research showing that lactic acid (or, more correctly, lactate) is more of a help than a hindrance during exercise. Over at Letsrun, physiologist Matthew...