Hey Junior Whites! We’ve had a couple weeks of great practices, as we can see with the tremendous improvements we’ve made individually. The Smokey sky didn’t stop us from impressing at North Shore, and Coach Alexis and I are really looking forward to seeing what we can all do at Hootenanny this weekend! A couple things we have to remember:
- TURNS TURNS TURNS!! At this point in the season we’ve covered turns excessively, so we should all know what is expected of us at each wall. Flip turns in freestyle races and in practice are not optional. Same goes for two hand touches in Breaststroke and Fly.
- We need to see everyone trying for at least 5 underwater dolphin kicks off the wall in our Fly, Back, and Free races. These need to be done in a tight streamline.
- Make sure we get our elbows up in Freestyle. Swinging our arms wide slows us down.
You’ve all done a great job so far, let’s keep it up!”
This Wednesday we had the Kigoos JD Meet in which all of us performed very well. Everyone who swam got at least 1 best time – which is fantastic! Each swimmer performed exceptionally well in the 50 meter backstroke in which everyone got a best time.
1. When the coach is talking you are not talking
- What you do in practice translates to what you will do in a race. Make sure that you are starting and finishing your lengths properly (for example, that you are doing two-hand touches in fly/breast, and that you are finishing on your back during backstroke), and that when I ask you to go fast in a set, you are going at race pace!
- Pushing off underwater off the walls – pushing off at the surface creates too much drag.
- Hips should be high on the water (at the surface) in freestyle and backstroke.
- Thinking about a “narrow” stroke in breastroke.
- Pushing your hips up and chest down in butterfly.
Hi Junior Reds,
Up until now, the main portion of practice was on technique. At this point, our strokes are looking efficient and it is time to apply this same technique into speed swimming. The next areas to tackle are 1) Explosiveness: fast turnover with no pause, and 2) Endurance: sustain high intensity for the set distance. This week, we will practice sprinting (15m,25m,50m) and uninterrupted 100m. The goal here is to practice not only sustaining a high intensity throughout the 50m and 100m as we do in racing, but to get you thinking and applying efficient technique into a fast stroke, and also to know where you slow down and your technique falls apart.
NSWC Swimmer of the Meet:
Most outstanding performance: Emi N.
Most improved (time, technique): Jeremy C.
- Emi executed a consistent and quick turnover immediately after the dive and did not slow down at the last portions of the 2nd 25m.
- Jeremy achieved all best times in his events taking off a total of 13.56s. He is now able do an efficient dive!
Swimmer of the Week: Catherine L.
– Catherine had the highest attendance last week. She was also consistent in her deep underwater kickoff in backstroke in practice and in the race.
– See Kigoos Email Notifier (Meet deadlines, events)