Daily Delivery - Thursday 6/4 for Friday 6/5

The Theme for Inspirational quotes this week is Winning and Losing!

IQ – “Shallow people believe in luck…..strong people believe in cause and effect.”– Emerson

SW – No swimming today for me, allergies to algae have kicked in!

BR – Saw a mama duck with 3 babies today. I also saw a river otter swimming around!

WR – Plan to do some trail running tomorrow morning. I am going to explore!

 

Daily Delivery - Wednesday 6/3 for Thursday 6/4

The Theme for Inspirational quotes this week is Winning and Losing!

IQ – “If you don’t invest much of yourself, then defeat doesn’t hurt very much and winning isn’t very exciting.” – Dick Vermeil

SW – The lake is warm enough to swim. I suggest a wetsuit, so you stay warm and get less bug bites!

BR – I saw mama duck today with her 1 beautiful baby. She started with 9. The circle of life!

WR – Dry-land was awesome! Prep for Fitness Monopoly Friday!

 

Daily Delivery - Tuesday 6/2 for Wednesday 6/3

The Theme for Inspirational quotes this week is Winning and Losing!

IQ – “You can’t cross the sea merely by staring at the water.” – Rabindranath Tagore

SW – Watch Morgan’s video. What I noticed most was the energy of the group of swimmers!

BR – Eagles were active today diving for fish for dinner. They are feeding and training their young!

WR – I swam today! It was awesome! 5 laps from my dock, around rock island, and back!

 

Daily Delivery - Monday 6/1 for Tuesday 6/2

The Theme for Inspirational quotes this week is Winning and Losing!

IQ – “The more difficult the victory, the greater the happiness in winning.” – Pele

SW – I plan to swim in the lake early Tuesday! I just have to get up and go!

BR – Lots of Robins eating worms today. They are getting fat!

WR – Legs are quite sore today. It feels great!

 

Daily Delivery - Sunday 5/31 for Monday 6/1

The Theme for Inspirational quotes this week is Winning and Losing!

IQ – “Some days you are the dog, some days you are the hydrant.” – Unknown

SW – As the weather warms if you feel like swimming in the lake do lots of slow long stuff. Don’t swim 5 miles of fly your first time back in the water, take it easy on your shoulders!

BR – An Osprey hovered over Stitch Lake today. He looked like he was going to dive in to spear a fish, but he never quite took the plunge!

WR – Ran a virtual race today. I did the North Olympic Discovery ½ Marathon (13.1 miles). It took over 2 hours. I ran from downtown Lake Stevens, North Cove, to the little downtown section of Marysville and back!

 

Friday - Get out and enjoy the sun - Maybe even swim in a lake!

 

Daily Delivery - Thursday 5/28 for Friday 5/29

The Theme for Inspirational quotes this week is Variety!

IQ – “Just do it!” – Bo Jackson

SW – Watch my videos and then do something! Anything!

BR – I saw a pair of Canadian Geese with 3 baby chicks swimming along beside!

WR – Fished Stitch Lake this morning, by 7:30 I had already caught 2 14-inch trout!

 

Daily Delivery - Wednesday 5/27 for Thursday 5/28

The Theme for Inspirational quotes this week is Variety!

IQ – “No past achievement should be better than your future plans!” – Kirby Schaufler

SW – We keep having 20 or more people at Dry-land, that is awesome!

BR – 3 Crows fought over a Yellow Perch today! The dominant Crow prevailed!

WR – Did Dry-land with my homies! It was hard. My arms are shaking!

 

Daily Delivery - Tuesday 5/26 for Wednesday 5/27

The Theme for Inspirational quotes this week is Variety!

IQ – “Sit quietly and observe every bit of your surroundings. The sight, the smell, the sounds. You will notice something new!” – Kirby Schaufler

SW – Grilled and ate a 14-inch trout from Stitch lake. Hazzah!

BR – Steller’s Jays were particularly active today! I think they were battling over a cheese puff!

WR – Ran a 10K (6.2 miles). It was a virtual race for the Railroad Bridge Park 10K Race that was to take place in Sequim! Photos are on Marlins Instagram!

 

Daily Delivery - Monday 5/25 for Tuesday 5/26

The Theme for Inspirational quotes this week is Variety!

IQ – “Do something new today!” – Kirby Schaufler

SW – Caught a 14 trout in Stitch lake. Hazzah!

BR – A squirrel walked within inches of me today as I sat very still. He was close enough to go for the jugular but fortunately he did not!

WR – Took today off. I am running a 10K for my virtual series tomorrow so I can open a new medal!

 

Daily Delivery - Sunday 5/24 for Monday 5/25

The Theme for Inspirational quotes this week is Variety!

IQ – “Exercise solves every problem!” – Kirby Schaufler

SW – Caught 5 fish last night and baited my Crayfish traps. I will check them today!

BR – Swallows are everywhere. They zoom back and forth around the dock picking insects off the top of the water!

WR – Last week completed my Ironman in a week.

I did runs of: 11.3, 6.4, and 8.7 = 26.4 miles

I did rides of: 24, 26, 20, 19, 23 = 112.0 miles

Dryland swimming!

 

Friday - Swimming in a lake is possible. Some Marlins have done it!

 

Daily Delivery - Thursday 5/21 for Friday 5/22

The Theme for Inspirational quotes this week is Friendship!

IQ – “Humility is not thinking little of yourself, rather it is simply not thinking of yourself.” – Anonymous

SW – Did not swim due to Hurricane conditions. I am so ready for the nice weather!

BR – I saw 4 crows gathered around a cat as I walked down the road. On my way back the cat was gone. You draw a conclusion!

WR – Total miles after Thursday 17.7 run, 90 bike. So, I am in great shape! I Plan to run 8.5 Friday, and bike 22 on Saturday. If I do that, I will make my goal of an Ironman in a week!

 

Daily Delivery - Wednesday 5/20 for Thursday 5/21

The Theme for Inspirational quotes this week is Friendship!

IQ – “There is nothing so rewarding as to make people realize they are worthwhile in this world.” – Bob Anderson – English Poet

SW – Several truly Mighty Marlins swam in Lake Stevens today. Way to break the ice!

BR – I saw a Crow impersonate an Eagle today. He swooped down and picked a fish out of the water and flew by me with a small Yellow Perch in his mouth!!

WR – Total miles after Wednesday 17.7 run, 70 bike. So, I am in great shape! I Plan to bike 20 Thursday, run 8.5 Friday, and bike 22 on Saturday. If I do that, I will make my goal of an Ironman in a week!

 

Daily Delivery - Tuesday 5/19 for Wednesday 5/20

The Theme for Inspirational quotes this week is Friendship!

IQ – “You cannot do a kindness too soon because you never know how soon it will be too late.” – Ralph Waldo Emerson

SW – Lake swim attempt Wednesday. Wish me luck!

BR – Nest building is on! I believe crows and swallows are building nests on our roof. Maybe we will get some eggs so we can make an omlet!

WR – Total miles after Tuesday 11.3 run, 50 bike. So, I am in great shape! Plan to bike 20 and run 7 Wednesday. If I do that, I will make my goal of an Ironman in a week!

 

I Guess I missed Monday - Sorry!

 

Daily Delivery - Sunday 5/17 for Monday 5/18

The Theme for Inspirational quotes this week is Friendship!

IQ – “The smallest good deed is better than the best intention.” – Anonymous

SW – The lake, The lake, I have to swim in the lake!  

BR – It is like the birds knew I wanted a show: First the mama Mallard came by with her 4 babies, down from 9.  Then 3 Canadian Geese flew by squawking, in unison, then came a Great Blue Heron, then the Wood Duck pair made an appearance, and last but not least a Kingfisher darted by! My Oh My!

WR – Trying to get the Ironman this week! Great start, I ran 11.3 miles today! Plan is to bike 30 Monday!

 

Daily Delivery - Thursday 5/14 for Friday 5/15

The Theme for Inspirational quotes this week is Enthusiasm!

IQ – “Be a tough-minded optimist – Frosty Westering

SW – I made a dance video for us to do at Dry-land Friday. Trust me, it’s a hoot!

BR – I saw a Robin eating a huge worm. I thought for a moment the worm might turn on the Robin and eat it, but then he was gone in a flash!

WR – I ran a 10K race (6.2 miles) that was scheduled to be the Elwha River Bridge run from the “Run the Peninsula” run series! I put on the race number and everything! It took me a little over an hour. I am getting slower in my old age!

 

Daily Delivery - Wednesday 5/13 for Thursday 5/14

The Theme for Inspirational quotes this week is Enthusiasm!

IQ – “I hope that I may always desire more than I can accomplish.” – Michelangelo

SW – Fished after Dry-land. My arms were shaking, so I stabbed myself as I tried to bait the hook. However, I caught several fish, and I put them back so I can catch them again!

BR – As I fished tonight, a beaver scared the poop out of me as he slapped his tail right by the dock, as I was casting. I did not catch him. However, he would have been quite a meal to barbecue!

WR – I am going to do one of my virtual runs tomorrow, so that I can open up one of my medals I received from the “Run the Peninsula” run series!

 

Daily Delivery - Tuesday 5/12 for Wednesday 5/13

The Theme for Inspirational quotes this week is Enthusiasm!

IQ – “Don’t go to the grave with life unused.” – Bobby Bowden

SW – Fished after Happy hour. Caught a Sturgeon, but it was too small so I threw it back!

BR – Saw a Killdeer just hanging out on the dock today! Killdeers are famous for their predator distracting “broken-wing display,” in which they appear to be injured and run along the ground dragging their wing, leading a potential predator away from nest or chicks.

WR – Biked indoors in Canada today. Ten beautiful miles along Lake Osoyoos!

 

Daily Delivery - Monday 5/11 for Tuesday 5/12

The Theme for Inspirational quotes this week is Enthusiasm!

IQ – “Things turn out the best for those who make the best of the way things turn out.” – Art Linkletter

SW – No fishing today, the lake has 13,000,000 boats on it today. Did lots today! Fishing was not in the program.

BR – We saw a pair of Canadian Geese with 3 fuzzy, but rather large, baby geese! Spectacular!

WR – Planted garden, launched boat, did dry-land, planned Marlins, time for a rest!

 

Daily Delivery - Sunday 5/10 for Monday 5/11

The Theme for Inspirational quotes this week is Enthusiasm!

IQ – “I like the dreams of the future better than the history of the past.” – Thomas Jefferson

SW – No fishing today, the lake has 13,000,000 boats on it today. The fish are moving away!

BR – A Great Blue Heron stood majestically on the roof of a boat house, peering into the water, looking for a meal!

WR – Took today off! Spent tons of time outdoors working a garden for a neighbor, cleaning a boat, etc. (Summer weather stuff)!

 

Friday 5/8 - Go outside! Go outside! Go outside!

 

Daily Delivery - Thursday 5/7 for Friday 5/8

The Theme for Inspirational quotes this week is Poise!

IQ – “Humans are the only creature who, when they lose their way, run faster.” – Unknown

SW – Caught a fish today! A yellow perch! It was huge, if you are an ant!

BR – The mama duck came by with her nine six babies! Very cute, and very fuzzy!

WR – Ran 7, and biked 15 today. If I have a good day tomorrow, I can finish the Ironman with a good bike ride on Saturday!

 

Daily Delivery - Wednesday 5/6 for Thursday 5/7

The Theme for Inspirational quotes this week is Poise!

IQ – “Free your mind and the rest will follow.” – En Vogue

SW - Normal warm up: Josh has another great “Self Confidence” Article for you today! Dryland was awesome today, over 20 people working hard!

BR – A great birding morning. I saw a Common Loon on the lake. Also, right along the shore I saw a Spotted Sandpiper. It can be identified by its characteristic “tail bobbing”!

WR – Biked 24 today!

 

Daily Delivery - Tuesday 5/5 for Wednesday 5/6

The Theme for Inspirational quotes this week is Poise!

IQ – “Don’t lose your head, it may be the best part of your body.” – Tim Stonich

SW - Normal warm up: Andrew had a great Swimopoly game today. Katheryn keep your horse in the barn.

BR – I think all the water fowl were scared today. It has been beautiful serene Lake Stevens until today. Fishing is allowed again and over 50 boats were out on the lake early this morning!

WR – WR stands for weather report. I was about to go out fishing and then thunder and lightning and rain, oh my!

 

Daily Delivery - Monday 5/4 for Tuesday 5/5

The Theme for Inspirational quotes this week is Poise!

IQ – “The masters all have the ability to discipline themselves to eliminate everything except what they are trying to accomplish.” – Dale Brown

SW - Normal warm up: Don’t miss Happy Hour Tuesday! 5-6!

BR – The Eagles were particularly noisy this morning. I think they are noticing all the baby ducks and getting fired up for some tasty meals!

WR – Another good exercise day. I biked 20 indoors in England. It is much harder indoors because you can’t stop pedaling and glide. So, you still have to work up, and down, the hills.

 

Daily Delivery - Sunday 5/3 for Monday 5/4

The Theme for Inspirational quotes this week is Poise!

IQ – “If you get caught up in things over which you have no control, it will adversely affect those things over which you have control.” – Advice to John Wooden from his father

SW - Normal warm up: Another big week! See if you can make all the Marlin events!

BR – I believe I saw a Red-breasted Sapsucker! It is a type of Woodpecker. The poor fool was banging his beak on a stop sign. He should read the sign!

WR – Great start to making my Ironman goal. I ran 13.2 miles this morning. Tomorrow is the key I need a long bike ride!!

 

Friday 5/1 - If you recall my Vision Board, my goal was to complete an entire Ironman Triathlon in a week! Well, I didn't quite get it all done this week. However, we don't always meet our goals. What I do now is figure out what happened and modify for next week. Two things went wrong in my pursuit. One, the water in the lake was too cold so I did not accomplish the swimming. Also I approaching biking wrong and it rained. The key to biking is to get a long outdoor ride on Saturday. But, last Saturday it poured so I stopped early. Also I only biked 15 miles indoors the first 2 times. So, I need a longer outdooor ride and longer Indoor rides especially early in the week. The good news is I made my running goal of 26.2 miles!

Better luck this coming week!

 

Daily Delivery - Thursday 4/30 for Friday 5/1

The Theme for Inspirational quotes this week is Great Competitors!

IQ – “If you want to be the person you ought to be, you’ve got to welcome competition.” – Bob Richards

SW - Normal warm up: Read the new article from Josh on Wednesday. Look for Morgan’s video today!

BR – Today I was amazed. I saw a Common Merganser very near the shore. It was looking under the water with his beak pointed down. It started flapping its wings on top of the water like it was swimming the butterfly. Then it shot underwater and I could see it swimming underwater, and it nabbed a fish, popped up, and swallowed it. Amazing!

WR – It is a bike day. I did a short ride! Australia is beautiful!

 

Daily Delivery - Wednesday 4/29 for Thursday 4/30

The Theme for Inspirational quotes this week is Great Competitors!

IQ – “I’ve always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt I didn’t have a chance to win.” – Arnold Palmer

SW - Normal warm up: My Story Board is done. Get yours done!

BR – There was a family bird get together today. A male and female pair of Wood Ducks, and Hooded Mergansers, came to visit the Mallard pair!

WR – Ran 6 miles today, and then I tried to swim in the lake. However, it was too cold even for me! I am getting soft in my old age. I will try again next week. Hope for warm weather!

 

Daily Delivery - Tuesday 4/28 for Wednesday 4/29

The Theme for Inspirational quotes this week is Great Competitors!

IQ – “Nobody who ever gave their best effort regretted it.” – George Halas

SW - Normal warm up: No lake swimming today. The plan is to swim Wednesday!

BR – Bird violence this morning. A Red-Winged Blackbird kept attacking a Crow. It was relentless! They didn’t see me and nearly speared me in the head. What a way to go!

WR – Biked 15 miles in Australia again today!

 

Daily Delivery - Monday 4/27 for Tuesday 4/28

The Theme for Inspirational quotes this week is Great Competitors!

IQ – “To be a winner, you’ve got to be bigger than the weather.” – Vince Lombardi

SW - Normal warm up: No lake swimming today. The plan is to swim Wednesday!

BR – There is a bird transition from winter to spring and then to summer. In spring the coots disappear and more marine birds show up. Another sign summer is approaching is that I saw a Killdeer for the first time this morning!

WR – Biked 15 miles in Australia today!

 

Daily Delivery - Sunday 4/26 for Monday 4/27

The Theme for Inspirational quotes this week is Great Competitors!

IQ – “Don’t tell me how rough the waters are. Just bring the ship in.” – Chuck Knox

SW - Normal warm up: I plan to swim in Lake Stevens at some point this week. I will report on how warm, or cold, it is! Once I break the ice, literally and figuratively, then others can start lake swimming.

BR – A Stellar’s Jay sat on our hedge for a long. We thought he might be injured, or that, because it was really windy, he was tired. He must have been just tired because when we checked back with him, he was gone!

WR – Biked 20 in the pouring rain Saturday, and ran 13.2 Sunday. I am on pace for my Vision Board goal to do an Ironman Triathlon a week!

 

Friday 4/24 - We have 3 Vision Boards, Great Job! The coaches will be judging them Monday at our meeting. Get yours to Kirby by then!

 

Daily Delivery - Thursday 4/23 for Friday 4/24

The Theme for Inspirational quotes this week is Humor!

IQ – Lou Holtz – On over exuberant fans pelting him with oranges while celebrating Arkansas’s invitation to the Orange Bowl – “I’m glad we weren’t invited to the Gator Bowl.”

SW - Normal warm up: Look for Morgan’s awesome video today! Someone submitted a Vision Board - Hazzah!

BR – I saw 7 Wood Ducks today, what a bonanza! Hundreds of swallows were eating bugs off the surface of the water!

WR – I had a nice 5 mile run today. On my route I came across 3 deer. They just looked at me, and they seemed very unconcerned about COVID-19. Finishing up my Vision Board today!

 

Daily Delivery - Wednesday 4/22 for Thursday 4/23

The Theme for Inspirational quotes this week is Humor!

IQ - "Some of us are like wheelbarrows – only useful when pushed and very easily upset.” – Jack Hebert

SW - Normal warm up: Read Josh’s information about Self Confidence and try some of the things out. Your Weekly Challenge will be based on the article!

BR – What a bird day this morning. Five Wood Ducks visited and they even walked up on shore. A Kingfisher flew by. Two Woodpeckers landed on a tree 10 feet in front of me and started pecking away, and the Red-winged Blackbirds serenated me all morning!

WR – Today instead of working out I made a plan to workout. It is not quite as good for you, but it might be in the long run. Look for my plan on a vision board on our Marlins Instagram page!!

 

Daily Delivery - Tuesday 4/21 for Wednesday 4/22

The Theme for Inspirational quotes this week is Humor!

IQ - "If you are sure you understand everything that is going on, you are hopelessly confused.” – Anonymous

SW - Normal warm up: Instagram stuff is up! Follow us daily! We had a great Happy Hour today! Next week we meet again. I will have some fun things for you to bring to Happy Hour to help us all get to know each other and entertain one another.

BR – A Mourning Dove cooed at us from the wires in front of our house. Ooahoo oo oo oo!

WR – I made a schedule for workouts since I now have a relatively set schedule for Marlin activities and school activities. Today is bike indoors. I will be doing miles 100-112 of the Hawaii Ironman course. I finished!

 

Daily Delivery - Monday 4/20 for Tuesday 4/21

The Theme for Inspirational quotes this week is Humor!

IQ - "I’m going to graduate on time, no matter how long it takes.” – Senior basketball player – University of Pittsburgh

SW - Normal warm up: Josh has good stuff coming out, keep watching your email. Also, we are working on the Instagram page, be patient, don’t be a patient!

BR – I saw several Violet (not violent) Green Swallows buzzing around our house. I believe they are building a nest on the roof!

WR – In between sending out work, and Zoom meetings, I went on a superb kayak paddle for about an hour. I can tell I have not been swimming, because my shoulder became sore afterward. I need to get in the lake. I am more worried about the algae, causing allergies, than the cold!

 

Daily Delivery - Sunday 4/19 for Monday 4/20

The Theme for Inspirational quotes this week is Humor!

IQ - "One day of good practice is like one day of clean livin’, it ain’t gonna help” – Abe Lemons

SW - Normal warm up: Try Andrew’s Twitch today, and give feedback on how he could involve you in the exercise! Look on email for your challenge this week. Marlins Water Bottle as a prize!

BR – The Wood Ducks were back visiting the Mallards again today, right around 8:00. I looked them up, and Wood Ducks are an endangered species. So, I feel kind of fortunate to get to know them personally. And, I am proud to call them my friends!

WR – Got up early, ready for a real bike ride, on a real bike. However, it was raining, so I rode the Hawaii Ironman course miles 90-100. Lots of up-hills, so I averaged 15.8 miles per hour!

 

Friday 4/17 - I plan to go for an outdoor bike ride in the morning, and then HOPEFULLY, a LAKE SWIM!!

 

Daily Delivery - Thursday 4/16 for Friday 4/17

The Theme for Inspirational quotes this week is Teamwork!

IQ - "Regardless of his accomplishments, the only true satisfaction a player receives is the satisfaction that comes from being part of a successful team.”  – Vince Lombardi

SW - Normal warm up: Try Andrew’s Twitch today, and give feedback on how he could involve you in the exercise! Look for Morgan’s video as well!

BR – As I paddled this morning, I saw 10 Coots under a dock, which was a little unusual. Then I looked up in the tree just on the shore and I could see why they were under the dock. A Bald Eagle was perched there, ready for his breakfast, if any of the Coots strayed to far out from under the dock.

WR – The lake is calm and quite and still in the morning. So, I got up early and went for a long Kayak paddle. I may try swimming in the lake as early as tomorrow!

 

Daily Delivery - Wednesday 4/15 for Thursday 4/16

The Theme for Inspirational quotes this week is Teamwork!

IQ - "Few burdens are heavy when everyone lifts.”  – Unknown

SW - Normal warm up: If nothing else get outside today. The sun invigorates!

BR – I have determined the lifestyle of the pair of Wood Ducks in our neighborhood. In the morning they visit the Mallard family that lives on the Davis’s beach.  I assume they are having coffee together, but I can’t see the nest.  After about 8:00 they go from Lake Stevens to Stitch Lake where they hang out on the north shore!

WR – Ran 5 miles today. I tried to leave the neighborhood but there is construction at the top our little hill, and it was impossible to “Get out” without getting too close to other humans! So, I created a 1.75 mile loop around the area, that I ran 3 times!

 

Daily Delivery - Tuesday 4/14 for Wednesday 4/15

The Theme for Inspirational quotes this week is Teamwork!

IQ - "Ten strong horses could not pull an empty baby carriage if they worked independently of each other.”  – John Wooden

SW - Normal warm up: Today’s swimming assignment is to check your email and when we unleash some Marlin activities on the internet please get involved in 1 or more!

BR – Remote Bird Report – Apparently the Higgins family has a pair of Chickadees chattering outside their house. They were probably drawn there by the high-pitched chattering of the Higgins children – Chickadee-de-de-de-de-de-de.

WR – Rode my indoor bike on the Computrainer for ten miles on the Hawaii Ironman course, miles 80-90. It was pretty hilly, but I averaged 18.1 miles per hour!

 

Daily Delivery - Monday 4/13 for Tuesday 4/14

The Theme for Inspirational quotes this week is Teamwork!

IQ - "The greatest joy someone can have is doing something for someone else, without any thought of getting something in return.”  – John Wooden

SW - Normal warm up: Today’s swimming assignment is to swim 1 hour non-stop. While swimming, think of your best workout memory from the last month. Find or take, a picture of that activity and email it to Kirby. I would like to re-populate the Marlin picture slideshow on our website with current pictures, to lift our spirits!

BR – I enjoy listening to confused Woodpeckers. One was hammering on a metal sign this morning.

WR – I usually take Monday’s off, because I am sore from Sunday, and I have lots of school work to do. So, only some yard work today. Tomorrow I will do lots!

 

Daily Delivery - Sunday 4/12 (Happy Easter) for Monday 4/13

The Theme for Inspirational quotes this week is Teamwork!

IQ - "Individual commitment to a group effort – that is what makes a team work, a company work, a society work, and civilization work.”  – Vince Lombardi

SW - Normal warm up: It is about time to think Lake Swimming! With that in mind – 10x500 or swim across a lake and back, don’t stop in the middle.

BR – At Stitch Lake I saw a type of duck I had not seen there before. It was either a Greater Scaup, or a Lesser Scaup. It is hard to tell them apart unless they are in a race across the lake. Then you can tell which is Greater and which is Lesser.

WR – Sunday March 29th I was supposed to run in the Heroes ½ Marathon in Everett.  It became a virtual event so I ran 13.1 miles by myself, staying away from all other humans. I also vowed to run a ½ Marathon every Sunday until this situation ends.  I did so April 5th and again today April 12th.

 

Friday - Enjoy the out of doors this weekend.  Now that we are in this for a while we, the coaches, are going to meet on Monday to decide how to keep you engaged with the team and swimming, and Mighty, of mind and spirit!

 

Daily Delivery - Thursday 4/9 for Friday 4/10

The Theme for Inspirational quotes this week is Courage!

IQ - "Don’t be too timid about your actions. All life is an experiment.”  – Ralph Waldo Emerson

SW - Normal warm up: 10x25 kick / 20x25 pull / 30x25 swim / 20x25 pull / 10x25 kick / 1x1800 IM - 150 kick, 150 pull, 150 swim, of each stroke

BR – I went running today and ran on a bridge over a part of Lake Stevens. A Coot swam below and I could see his legs and feet in action. I will utilize this information the next time we are back in the pool.

FR – Fishing is still prohibited. Monday I will be changing this to my workout report!

 

Daily Delivery - Wednesday 4/8 for Thursday 4/9

The Theme for Inspirational quotes this week is Courage!

IQ - "Man cannot discover new oceans unless he has the courage to lose sight of the shore.”  – Andre Gide – French novelist

SW - Normal warm up: Make a point each morning to accomplish some goal. It may be cleaning your room, or weeding the flower box. Whatever it is, make a goal in the morning and then do it!

BR – First Coots, then Mallards, then Mergansers, all visited me today.

FR – I am thinking of fishing off the dock at midnight by myself, of course.  I don’t think I could be more social distanced than that!

 

Daily Delivery - Tuesday 4/7 for Wednesday 4/8

The Theme for Inspirational quotes this week is Courage!

IQ - "Being courageous requires no exceptional qualifications, no magic formula, no special combination of time, place and circumstance. It is an opportunity that sooner or later is presented to us all.”  – John F. Kennedy

SW - Normal warm up: 40x50 kick / 40x50 pull / 40x50 swim / 40x 50 swim across the lake.

BR – Two Wood Ducks hung out close to shore at the lake. We have two wooden Wood Ducks on our windowsill, which I find to be funny.

FR – Apparently you can go fishing. My son and daughter have been catching all kinds of fish on Animal Crossing. What is the world coming to?

 

 

Daily Delivery - Monday 4/6 for Tuesday 4/7

The Theme for Inspirational quotes this week is Courage!

IQ - "Three daily reminders: Have courage to say no. Have the courage to face the truth. Have the courage to do the right thing because it is right.”  – W. Clement Stone

SW - Normal warm up: 4x400 free / 3x300 breast / 2x200 back / 1x100 fly / 4x100 free / 3x200 breast / 2x300 back / 1x400 fly

BR – I have a turtle report instead. I saw 4 massive turtles on Stitch lake. They were sunning on a log. I scared them, like I scare many, and they jumped into the lake.

FR – Fishing the back lake from a kayak today. It was too cold to go fishing at Lake Stevens this morning! I found out today that apparently lake fishing has been closed since April 25th. Please don’t tell on me. Although it does seem like the one activity you can do without contacting others is FISHING!

 

Daily Delivery - Sunday 4/5 for Monday 4/6

The Theme for Inspirational quotes this week is Courage!

IQ - "Courage is resistance to fear, mastery of fear – not absence of fear.” – Anonymous

SW - Normal warm up: All are choice - 10x75 middle 25 kick / 10x75 middle 25 is pull / 10x75 middle 25 is underwater / 10x50 free - flip turn in the middle, all the way around, in both directions / 10x50 choice - stop in the middle and do 5 streamline jumps off the bottom / 10x50 choice – stop in the middle and do 5 jumping jacks in the water.

BR – I saw a bunch of Coots on land today. They have huge floppy feet, like some of the swimmers we know.

FR – The new fishing gear is out of quarantine, So, I hope to go out tomorrow morning and land something other than a Marlin!

 

Friday 4/3: Figure out a way to help someone this weekend!  I have heard great stories of people giving at this time!

Be Well!

Kirby

 

Daily Delivery - Thursday 4/2 for Friday 4/3

IQ - "I never blame failures – there are too many complicated situations in life, but I am absolutely merciless toward lack of effort.” – F. Scott Fitzgerald

SW - Normal warm up: 15x100 (1 kick, 1 pull, 1 swim) fly, back, breast, free, IM / 15x100 major all pull or kick, whatever you need the most work on / 15x100 major swim

BR – Four crows all went after a little bird feeder. They kept falling off. Finally, they spilled the thing onto the ground and had their feast. Sorry for the little birds for which it was intended.

FR – I might go fishing tomorrow early. That way I can fish in the snow!

 

Daily Delivery - Wednesday 4/1 for Thursday 4/2

IQ - "Out of clutter, find simplicity. From discord, find harmony. In the middle of difficulty, lies opportunity” – Albert Einstein, on his rules of work

SW - Normal warm up: 4x25 choice kick / 4x50 choice pull / 4x75 choice swim / 4x100 choice kick / 4x125 choice pull / 4x150 choice swim / keep going up in the pattern until the pool closes or you are kicked out!

BR – If you sit quietly enough then animals just see you as part of the background. Today as I sat still a Dark-eyed Junco came right up to my feet and hopped around. (It is a type of bird, by the way)!

FR – Got all my new fishing lures etc. delivered today. However, they need to stay on the porch for their 3-day quarantine before they are allowed in the house. So, no fishing today!

 

Daily Delivery - Tuesday 3/31 for Wednesday 4/1

IQ - "The six W’s: Work will win when wishing won’t.” – Todd Blackledge

SW - Normal warm up: (25 fly, 50 back / 25 fly, 75 breast / 25 fly, 100 free) x 5 / Repeat kick / Repeat pull

BR – A pair of Canadian Geese have been hanging out here all day. Apparently, they are lost. They need to head north!

FR – Fishing off the dock late tonight hoping to catch a hungry catfish!  All I caught was my death of cold.  So, what if it hailed and rained all day.  I was fishin’.  Well I caught Nuttin!

 

Daily Delivery - Monday 3/30 for Tuesday 3/31

IQ - "The only thing wrong with doing nothing is that you never know when you are finished.” – Unknown

SW - Normal warm up / 1000 free / 2 x 500 breast / 4 x 250 back, 8 x 125 fly / 40 x 25 IM order

BR – Every bird imaginable visited me today during my “Sit by the Lake”.  Mergansers, Buffleheads, Mallards, Cormorants, Bald Eagles, Seagulls, Red Winged Blackbirds, Crows, Swallows, and little, I don’t know what they are, birds!

FR – A lot of fishing is waiting. So, I am practicing. I am waiting for it to warm up, waiting for my new supplies, waiting for the fish to call my name, and waiting to stop waiting!

 

Daily Delivery - Sunday 3/29 for Monday 3/30

This weeks inspirational quote theme is Work Habits!

By the way, I was signed up to run the Heroes ½ Marathon in Everett today.  It was cancelled so I did a virtual run.  I ran 13.1 miles all around Lake Stevens!

IQ - "Even if you are on the right track, you’ll get run over if you just sit there.” – Will Rogers

SW - Normal warm up / 50 kick, 50 pull, 50 swim, fly @ 1:00 / 100 kick, 100 pull, 100 swim, back @ 2:00 / 150 kick, 150 pull, 150 swim, breast @ 3:00 / 200 kick, 200 pull, 200 swim, free @ 4:00 / / 200 kick, 200 pull, 200 swim, fly @ 4:00 / 150 kick, 150 pull, 150 swim, back @ 3:00 / 100 kick, 100 pull, 100 swim, breast @ 2:00 / 50 kick, 50 pull, 50 swim, free @ 1:00

BR – As I was running, I saw a duck slowly waddling in the middle of the road.  I tried to convince him to move but he did not listen to me.  I imagined yelling “DUCK” if a motorist came toward the duck.  But, if he ducked, and wasn’t looking at the road, what would happen to the duck?

FR – The whole world has quit fishing.  There have been no boats out on the lake this week.  So, I did what all good fisherman do.  I blamed not catching fish on my gear, not my skill, and I ordered all sorts of “sure fire” lures on line!

 

Daily Delivery - Friday 3/27

For the weekend - Get outside, go on a hike, go on a bike, go on a trike, but go outside and get fresh air and fresh perspective. This is a time to try new things, new workouts, and new experiences. This can all be done while avoiding close contact with lots of people.  Enjoy this opportunity to think, and read, and exercise, on your own!

 

Daily Delivery - Thursday 3/26 for Friday 3/27

IQ - "Enthusiasm is the inspiration of the great.” – Christian Bovee

SW - Normal warm up / 20x50 kick down, swim back, choice / 20x50 underwater kick down, swim back, choice / 20x50 drill down swim back, choice / 20x50 walk on the bottom down swim back, choice

BR – Lots of Mergansers and Buffleheads down at the lake today. They dive down to get lake plants. I am hoping to swim with them soon. It might still be too cold, even for me!

FR – No fishing today. All sorts of Zoom meetings. I hope no one comes up with a Zoom lure to use when fishing, because it will give me nightmares!

 

Daily Delivery - Wednesday 3/25 for Thursday 3/26

IQ - "I am the greatest builder in the world. I am the foundation of every triumph. No matter what your position is, I can better it. My name is enthusiasm.” – Anonymous

SW - Normal warm up / 25x25 swim @ 25, no 2 in a row the same / 50x50 @ 50 swim, no 2 in a row the same / 25x25 pull @ 25, no 2 in a row the same / 50x50 @ 50 pull, no 2 in a row the same / 25x25 kick @ 25, no 2 in a row the same / 50x50 @ 50 kick, no 2 in a row the same

BR – While fishing 4 cormorants flew right by my boat, with their long necks and very pointy beaks. Luckily, they flew around me, not through me!

FR – Started fishing early in the morning. I finally got a bite. Then the rains hit so I came in cold and fishless, but enthusiastic!

 

Daily Delivery - Tuesday 3/24 for Wednesday 3/25

IQ - "The world belongs to positive, energetic people.” – Join Frazier

SW - Normal warm up / Ladder (all swim) – 100 fly, 200 back, 300 breast, 400 free, 400 free, 300 fly, 200 back, 100 breast / Ladder (all kick) – 50 fly, 100 back, 150 breast, 200 free, 200 free, 150 fly, 100 back, 50 breast / Ladder (all pull) – 75 fly, 150 back, 225 breast, 300 free, 300 free, 225 fly, 150 back, 75 breast

BR – Crows dominate the scene today.  They appear to be fighting over something.  It may be a discarded cheese puff, or it may be that spring is in the air.  That is a “Safe Sport” issue, so I won’t go there!

FR – Went fishing briefly in Stitch lake between rain storms  It hailed on me so I gave up, sorry – I gave up!

 

Daily Delivery - Monday 3/23 for Tuesday 3/24

IQ - "If you are bored with life, if you don’t get up every morning with a burning desire to do things – you don’t have enough goals.” – Lou Holtz

SW - Normal warm up / 20x125 middle 25 kick @ 2:30 (1 fly, 1 back, 1 breast, 1 free, 1 IM) x 4 / 20x75 middle 25 kick underwater @ 1:30 (1 fly, 1 back, 1 breast, 1 free, 1 IM) x 4 / 20x25 All kick @ :30 (1 fly, 1 back, 1 breast, 1 free, 1 IM) x 4  

BR – With spring comes insects hatching from their larval stages in the water.  This is evidenced by swallows coming out in large numbers as the insects emerge from the water, and the insects are promptly eaten by the swiftly diving swallows. Swallows, swallowingly, swallowing!

FR – No boats out, potential for rain, no fishing.  You are probably starting to think I am a bad fisherman, and you may be right. But think of all the happy fish families!

Daily Delivery - Sunday 3/22 for Monday 3/23

IQ - "Success is not the result of spontaneous combustion. You must set yourself on fire!” – Reggie Leach

SW - Normal warm up / 10x200 pull @ 3:00 (first 50 right arm only, second 50 left arm only, 2nd 100 both arms) alternate 2 strokes of your choice! / 10x100 kick @ 2:00 (first 25 on your right side, second 25 on your left side, 2nd 50 normal) alternate 2 strokes of your choice! / 10x50 swim @ 1:00, alternate 2 strokes of your choice! / 10x150 @ 2:30 (50 kick 50 pull, 50 swim) choice

BR – Cormorants know how to catch fish.  I am going to tie a string to one of their legs and when they have a fish, reel the bird in and grab the fish!  I don’t know if you would call that fishing, or birding, or firding!

FR – Lots of boats out today. Too windy for me, plus I have lots to do to get ready for school possibly doing some online stuff.

Daily Delivery - Friday 3/20 - For Saturday Chill.  However, please share any success stories you have about workouts you have tried etc.  I will put one, or more, on the website to inspire!  Keep exercising!

Daily Delivery - Thursday 3/19 for Friday 3/20

IQ - "Times of general calamity and confusion have ever been productive of the greatest minds. The purest ore is produced from the hottest furnace and the brightest thunderbolt is elicited from the darkest storm – Arthur Colton

SW - Normal warm up / ___ x 100 fly / ___x 100 back / ___x100 breast / ___x100 free / ___x100 IM / roll a die to determine how many 100’s to do of each, rest 15 seconds between each, they are all swim. If you have time repeat the sets kick and then pull. Spend the whole day at the pool if you have to!

BR – Coot numbers have dropped. They go elsewhere for the spring and summer. So, it is a sign that spring and summer is on the way! It could also be a sign that the local eagle population is well fed!

FR – I went very early and fish were jumping all around the boat. None jumped in, or, ate any of my offerings. So, again I went catch less.

 

Daily Delivery - Wednesday 3/18 for Thursday 3/19

IQ - "Only in winter can you see which trees are truly green. Only when the winds of adversity blow can you tell whether an individual or a country has courage and steadfastness.” – John F. Kennedy

SW - Normal warm up / 5x250 IM :30 seconds rest after each, 1-100 fly 50 each other stroke, 2-100 back 50 each other stroke, 3-100 breast 50 each other stroke, 4-100 free 50 each other stroke, 5- all major / Repeat the set kick / repeat the set pull / repeat the set swim again!

BR – I did some coaching today.  As several Common Merganser’s dove down to get food from the bottom I timed how long they were under.  The shortest time was 12.22 seconds and the longest was 23.61.  I found that yelling at them encouragement only made them fly away.

FR – I cleaned the basement today. So, the only fishing I did was for compliments. However, again I caught nothing.  I prepped for tomorrow. I am going early. I saw fish jumping this morning so I am going where the fish were taunting me! I got this!

 

Daily Delivery - Tuesday 3/17 for Wednesday 3/18

IQ - "Difficulties in life are meant to make us better, not bitter” – Dan Reeves

SW - Normal warm up / 25x25 kick @ :30 - 5 of each stroke, and then 5 IM / 20x50 pull @ 1:00 - 4 of each stroke, and then 4 IM / 15x75 swim @ 1:30 - 3 of each stroke, and then 3 IM / 10x100 alternating kick and pull @ 2:00 - 2 of each stroke, and then 2 IM / 5x125 swim @ 2:30 - 1 of each stroke, and then 1 IM / 0x150 underwater @ :02 - 0 of each stroke, and then 0 IM

BR – 3 Cormorants are currently sunning themselves on the floating dock.  A Woodpecker drummed on the telephone pole this morning. Also, since this is a BR it could be a Beaver report. One swam slowly by this morning making its way around the lake.

FR – Went fishing off the dock today.  It was beautiful and I saw lots of birds, but caught no fish. I left something in to catch a catfish at night. Wish me luck.  Perseverance - I will be back tomorrow.

 

Daily Delivery - Monday 3/16 for Tuesday 3/17

IQ - "Adversity causes some people to break, and others to break records” - Anonymous

SW - Normal warm up / 500 free then 4x25 sprint free @ 1:00 / 400 breast then 4x25 sprint breast @ 1:00 / 300 back then 4x25 back sprint @ 1:00 / 200 fly swim the 4x25 sprint fly @ 1:00 / 500 fly then 4x25 sprint fly @ 1:00 / 400 back then 4x25 sprint back @ 1:00 / 300 breast then 4x25 breast sprint @ 1:00 / 200 free swim then 4x25 sprint free @ 1:00

BR – Coots arrived in a large group, and for a change they came up on our beach, with their squatty little bodies and spindly legs.

FR – Went fishing today.  I was ultra-prepared.  The wind kicked up, and I got tangled lines, waves, and no fish.  But, I will be back tomorrow.

Daily Delivery - Sunday 3/15 for Monday 3/16

Daily you will receive 4 important pieces of information to help you keep in shape, and keep your sanity.

1 - IQ = Inspirational Quote

2 - SW = Swim Workout

3 - BR = Bird Report

4 - FR = Fishing Report

IQ - "Never let your head hang down. Never give up and sit down and grieve. Find another way." - Satchel Paige

SW - Adapt these workouts to your conditions.  If you don't have a clock for intervals rest a certain count, if the pool is crowded with lap swimmers change what you need to, to survive, and do your best. If possible, bring a kickboard, pull buoy and dice with you to the pool.                                                                                                                                    Normal warm up / 24 x 50 @ 1:00 (1 kick, 1 pull, 1 swim, of each stroke) x 2 / 24 x 75 @ 1:30 (25 swim, 25 kick, 25 swim) 6 of each stroke / 24 x 100 swim - 10 seconds rest after each, choice, no 2 in a row can be the same stroke.  This should get you started and back in the swing of things.

BR - I heard a Red Winged Blackbird loudly chattering, and as a group of Buffleheads took off in a panic a Bald Eagle snagged one out of the air.  It was thrilling and disturbing all at once.

FR - No fishing today, However, there were several boats out in the normal area to catch Kokanee, so I believe the season has begun.  I am prepping today: Renewing my license on line, charging my trolling motor battery, and getting my poles geared up.  Wish me luck tomorrow if the weather is good.

Week 29 (Mar.16-20)

Theme: Being Mighty in Tough Times!

Be sure to check the Marlins website daily and your email as well.  Many different workouts have been placed on the Marlins website under the "Meet Entries" tab.  Check them all out.  Try them.  You have time, spend an hour a day keeping, and making, yourself Mighty.  Starting Sunday night I will be placing swim workouts on here daily.  If you can get to a pool use them.  Do what you can to be the best you can in these weird times!  Be safe and healthy!

Week 28 (Mar. 9-13)

Theme: Mental Toughness and Perfection!

This week we prepare for the 2 big championship meets coming up.  We need to be ready to excel no matter what the circumstances are.  So, focus on being your best, and enjoy swimming fast.  Work your fundamentals in practice so they shine at the meet!

Week 27 (Mar. 2-6)

Theme: Core Strength!

When you see someone wobbling through the water, where their hips don't seem to know what the rest of their body is doing, you have a person swimming without their core tightened.  To fix this we need to practice kicking from the hips, and tightening the abdominal muscles when we swim.  This takes concentration and focus, which we will work on this week!

Week 26 (Feb. 24-28)

Theme: Push Hard Off the Wall for Speed!

Momentum is a great thing.  So, why not start off by pushing off the wall hard off every turn, which will resut in momentum and speed.  If you can walk to the locker room after practice, you need to push off the wall harder.

Week 25 (Feb. 18-21)

Theme: I Feel the Need for Speed!

We love 200's!  However, to go a fast 200 you need speed, especially at the beginning and end of the race.  So, we will work on going fast this week.  Don't worry, we will still work on longer races, we will just do them faster.

Week 24 (Feb. 10-14)

Theme: Distance per Stroke!

Now that our kicks are awesome it is time to make sure we are pulling water.  So, we will do lots of pull while we count our strokes.  We may also use hand paddles!

Week 23 (Feb. 3-7)

Theme: Insane Kick!

Kick is essential to keep your body in position to swim correctly. The only way to get better is to kick hard enough to get your legs tired so they will adapt and get stronger. So, we will do lots of kick on intervals you will only make if you try hard.  Also, expect some insane stuff!

Week 22 (Jan. 27-31)

Theme: More fun with Yardage!

I think we need to just Swim and Swim , and Swim, and Swim!  However, Josh wants to "Rebuild Strokes".  So, We will do some of both.  We will rebuild strokes by doing 25 - 100's on 1:15!

Week 21 (Jan. 21-24)

Theme: A.M.Y.A.P.

With the holidays, and then the snow, we have had relatively few practices.  With that in mind we need our swimmers to get the "feel of the water" back.  To do this we will do lots of swimming, kicking, and pulling.  Also, Karlie and I came up with the idea of swimming 50 miles in 24 hours.  But, that is for another day!

Week 20 (Jan. 13-17)

Theme: Efficiency Makes Swimming Fast Easier!

Drills to make your stroke more efficient, followed by sets on tough intervals, will be our mode of operation this week.

Week 19 (Jan. 6-10)

Theme: I.A.T.C.

I Accept The Challenge!  We need to train hard, by making ourselves uncomfortable, over the next 3 months.  This means trying hard to make tough sets even if it makes you feel tired.  It means staying in and continuing to push even if you are struggling.  It means being prepared to work hard by getting enough sleep, eating well, and planning ahead.  

Week 18 (Dec. 30 - Jan. 3)

Theme: More of the same!

As it says on the shampoo bottle: "Lather, Rinse, Repeat!"

Week 17 (Dec. 23-27)

Theme: Yardage, Yardage, Yardage!

Since we have a limited amount of practices over the break, it is important for you to get to as many practices possible.  Also, we need to get as much swimming as we can.  So, expect long, FUN, sets.  If you can't get to practice, try to get to a pool somewhere and do practices.  I have put lots of sets on our website under the "Meet Entries" tab.

Week 16 (Dec. 16-20)

Theme: Be Precise, and Use Your Head!

At this point we are in great shape from working hard the last 3 months.  Now it is time to make sure we do everything efficiently at the upcoming PNS Champs Meet.  We will make sure you know what to do, and you need to make sure your head is in the game at every practice, and when doing every set or drill.  Lots of rest in sets means lots of quality on the swims!

Week 15 (Dec. 9-13)

Theme: Efficiency, and Consistent Kick!

We say it again and again, being efficient means using proper body position to get the most out of your effort to swim fast.  Part of that is streamlining off the walls, and part of it is using your kick to keep your body in the right position to do well.  So, streamlines off the wall, and kick while you swim, will be emphasized this week!

Week 14 (Dec. 2-6)

Theme: Technique and Racing!

December is our first big opportunity for championship meets this season.  Some, are hoping to qualify for PNS Champs at our Divisional Champs Meet.  Some have Jr, Nationals and PNS Champs coming up.  So, this week we will focus on walls and on how to attack your race.

Week 13 (Nov. 25-29)

Theme: BLK, or Perfection Week!

It's time again to make sure we are doing things well all the time.  So, we will be doing sets until we get them right!  By the way BLK means, Be Like Kirby!  Also, Yes we have practice from 5-7 pm the day after Thanksgiving.

 

Week 12 (Nov. 18-22)

Theme: Free Speed!

We have used this theme before.  However, with high school boys season starting soon, it is time to re-commit to going fast with less work.  That includes the use of walls.  So, we will focus on: pushing hard off the wall, STREAMLINING, dolphin kick under water, and breathing patterns into and off the wall.

Week 11 (Nov. 12-15)

Theme: Hard Work!

This week we just need to bust it.  We need to do 5 days worth of work in 4.  So, expect long sets with little rest!

Week 10 (Nov. 4-8)

Theme: Isolating Kick and Pull!

In the meet this weekend some Mighty Marlins had a great kick going but were missing out on their pull, some had a strong pull but their kick was lacking.  So let's do tons of kick and pull and get them both rocking the Mighty Marlins way!

Week 9 (Oct. 28 - Nov.1)

Theme: Pull, Pull, and More Pull!

We need to work on getting our elbows up and pulling hard on the water.  The distance per stroke is far more important than the number of strokes you take.  So, think long and strong in practice as you pull your way to greatness!

Week 8 (Oct, 21-25)

Theme: Kickouts and Breakouts Keep You Zipping Along!

You work hard to go fast in the water.  If you have a good pushoff from the wall, kickout, and breakout, then you can just continue your speed instead of having to generate speed.  So, it is much easier to go fast.  Lets have great walls all week so we can have great walls in the next meet!

Week 7 (Oct. 14-18)

Theme: Marlins Toughness = 200's

We love watching swimmers come back on a 200 and destroy their competition on the last 50.  That does not happen by accident.  We train for the 200's and thus we do well in them.  So, lets do lots of 200's and 250's this week so we can continue our trend of greatness in the 200's!

Week 6 (Oct. 7-11)

Theme: We Learn Turns!

This weekend at the October Challenge, on more than 1 occasion,  we saw 1 of our swimmers swim faster than their opponent but lose due to poor turns.  This week we will do turn drills then implement those drills on swims with awesome turns!

Week 5 (Sept. 30 - Oct. 4)

Theme: Free Speed!

Streamlining off the wall and pushing hard off the wall are both ways to go faster without any more effort.  So, why not do both!  That will be our emphasis this week, pushing hard off the wall and streamlining for maximum speed off our starts and turns!

Week 4 (Sept. 23-27)

Theme: Dental Week - Lots of Drilling and Pulling!

Early in the season it is good to do lots of stroke drills to fine tune our strokes.  It is also good to do lots of pull to make suire it is efficient.  So, we will do lots of both this week!

Week 3 (Sept. 16-20)

Theme: Kick Makes You Quick!

It is time to get our core strong and to get our body position right.  The key to that is a great kick.  You will get a kick out of this week!

Week 2 (Sept. 9-13)

Theme: Turn Up the Volume!

It's time to get people in shape, in the right way!  So, we will be turning up the volume, with more yards and continuous swimming.  However, we will also be doing our famous Marlin stroke drills to make sure technique is amazing while we build our endurance.

Week 1 (Sept. 4-6) 

Theme: Let's Get This Party Started!

We saw a lot of positive energy and excitement at the end of last year!  So I know you can't wait to swim really hard sets!  However, we will start with sets to work on making your strokes efficient and effective, so that all our hard work will pay off!