Rainbow Classic
Mon, Feb 15 2010 02:44
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This last weekend I loved the enthusiasm that we swam with. It rubbed off on everyone and we all swam awesome. We had several WEST swimmers that qualified for Age Group Sectionals this past weekend. Madison Pressler in the 100 and 500 Free, Annika Matthews in the 50 Free and 100 Free, Nicole Limberg in the 100 Fly, and Anthony Mikhail in the 100 Free. Peter Hanson had a fantastic swim in his 100 Free dropping nine seconds in his 100 Free to make his first Silver Time. We have the WEST Invite in two weeks, so lets get ready to swim fast.
Eating
Wed, Jan 6 2010 10:37
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| 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:
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Age Group
Age: 10-12
Practices: 5 per week
Duration: 105 minutes including 80 in water/25 dry land
Dry land: Core based and other exercises to increase overall strength & fitness, stretching
Attendance: no requirement but 4 (age 10)-5 (age 11-12) sessions strongly suggested each week for maximum progress
Meets: 3 short course (October to March) & 2 long course (April to August) required; 1 meet each month suggested
Goals: develop the necessary skills, technique and focus to train and compete at higher levels. PNS Championship as well as Age Group Sectional qualifying is a focus.
Minimum Requirements: demonstrates ability to adapt to stroke corrections; legal 200 individual medley; 500 freestyle (with side breathing and flip turns; 100 backstroke and breaststroke; 50 fly; 8x 100 yd freestyle @ 1:45; 8x 50 kick @ 1:15; ability to have fun while training hard.
Age: 10-12
Practices: 5 per week
Duration: 105 minutes including 80 in water/25 dry land
Dry land: Core based and other exercises to increase overall strength & fitness, stretching
Attendance: no requirement but 4 (age 10)-5 (age 11-12) sessions strongly suggested each week for maximum progress
Meets: 3 short course (October to March) & 2 long course (April to August) required; 1 meet each month suggested
Goals: develop the necessary skills, technique and focus to train and compete at higher levels. PNS Championship as well as Age Group Sectional qualifying is a focus.
Minimum Requirements: demonstrates ability to adapt to stroke corrections; legal 200 individual medley; 500 freestyle (with side breathing and flip turns; 100 backstroke and breaststroke; 50 fly; 8x 100 yd freestyle @ 1:45; 8x 50 kick @ 1:15; ability to have fun while training hard.
Summer Schedule 2010