Rainbow Classic
Mon, Feb 15 2010 02:01
| Permalink
This past weekend we had three people in our group that competed at the Rainbow Classic. All three swam very well, Austin Barnard just missed Age Group Sectional cuts in the 100 Fly and Free by five tenths. Stephen Boden and Ian Carpenter had lifetime bests in all six of their events. Over the next two weeks we have meets at Kamiak High School, this weekend is the distance meet, and the following weekend is the Age Group Invite. It's time to start gearing up to swim fast as our championship season approaches. We need to remeber that eating right and getting plenty of sleep are an important side of our silent training.
Wed, Feb 10 2010 12:15
| Permalink
The last month has seen an increase not only in yardage but output in effort. You guys should be very pleased and excited about the work and performancee that we have had over the last month. Our attendance has been fantastic and shows the level of deedication that you have toward the sport.
Eating
Wed, Jan 6 2010 10:37
| Permalink
| Eat Early and Often to Recover Well Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. When it comes to optimal nutrition, timing really is everything. In general, following these guidelines for incorporating carbohydrate, protein and fat into your day:
|
Advanced Age Group (AGA)
Age: 11-13
Practices: 6 per week
Duration: 130 minutes including 90 in water/40 dry land
Dryland: development of core based exercises & stretching
Attendance: 5 sessions each week required (11 year olds should speak with coach before attending 6 sessions as 5 is recommended)
Meets: all meets qualified for (at least 1 each month and all championships) are required
Goals: Continue to develop and refine stroke technique and skills as well as discipline and focus to train and compete at higher levels of swimming with and eye on moving into the Senior program. Top 16 at PNS Championships as well as Age Group Sectionals are goals.
Minimum Requirements: Demonstrated ability to adapt to stroke corrections while training with above average focus; 15x 100 freestyle @ 1:30; 5x 200 IM @ 3:10; 8x 100 kick @ 2:00; mile freestyle; 200‘s of back and breaststroke; 100 of fly (200 preferable); ability to have fun while training harder
Age: 11-13
Practices: 6 per week
Duration: 130 minutes including 90 in water/40 dry land
Dryland: development of core based exercises & stretching
Attendance: 5 sessions each week required (11 year olds should speak with coach before attending 6 sessions as 5 is recommended)
Meets: all meets qualified for (at least 1 each month and all championships) are required
Goals: Continue to develop and refine stroke technique and skills as well as discipline and focus to train and compete at higher levels of swimming with and eye on moving into the Senior program. Top 16 at PNS Championships as well as Age Group Sectionals are goals.
Minimum Requirements: Demonstrated ability to adapt to stroke corrections while training with above average focus; 15x 100 freestyle @ 1:30; 5x 200 IM @ 3:10; 8x 100 kick @ 2:00; mile freestyle; 200‘s of back and breaststroke; 100 of fly (200 preferable); ability to have fun while training harder
Summer Schedule 2010