Attention all Intermediate White’s!
Bowser has captured Princess Peach and it’s up to us to save her by the end of the week!!! I hope that everyone is excited for Hell Week, this year our theme is Super Mario. Our mission to save Princess Peach will be from Monday, July 16th to Friday, July 20th. If you would like to participate in Hell Week and win a super cool prize at the end there are a few rules you have to follow throughout this week.
- You must attend all the practices during Hell Week, however, if you miss one you will get one opportunity to make this up in the following week
- You must attend both the grouse grind and the triathlon
- If you cannot make more than one of these please send me an email or come see me so we can try to plan a makeup practice (the makeup practices will happen the following week after Hell Week)
- Bring runners for dryland and water bottles for practice (may get you extra points!!)
- Have fun!!
One more thing to remember for this week is on Wednesday afternoon practice please bring a pair of pants and a shirt to wear in the pool for drag day.
It has been a busy last two weeks! I was impressed with the performance from the Intermediate Red swimmers at the first finals meet of the year! It was exciting to see so many swimmers qualify for finals in a competitive field.
We have been talking about the power of positive thinking and I have been so happy to hear almost no negative comments around the pool deck. It has been great to see the Intermediate swimmers apply this in practice and at meets, demonstrating that they are understanding the connection between hard work and results and taking their training very seriously. I am excited to see what the Surrey meet has in store!
Last week we focused on backstroke with a special attention to the catch. We practiced pulling with a bent elbow and pushing the water down to the feet. This is much more efficient than keeping the arm straight, which does not generate a lot of propulsion and creates extra drag. In order to pull with an efficient bent elbow, we practiced rotating the body to get into the position for a stronger pull. Enough bend will allow the swimmer to pull correctly with the hand still under the water, creating the power necessary for a strong backstroke. As the season continues we will not have as much time to dedicate to a single aspect of technique, and will shift our attention to a focus on general training. We are anticipating the approach of hell week by building intensity with a focus on anaerobic training.
Finally, congratulations to the most previous swimmers of the week, Tiana M and Zack K!
Tiana brings positivity and fun to the group while staying focused and working hard. She is a leader to her lane mates and demonstrates excellent team work by keeping others on task, often helping other understand the set and pacetimes. Zack is known to be one of the groups best trainers. He always works hard and has impressed me this season with his improved resiliency and willingness to apply feedback immediately. Zack had a great meet at the Hootenanny dropping an impressive 4 seconds off his 100 breast. Way to go Tiana and Zack!
See you at the pool,
We are now past the half way point of the season! This means that heats and finals start. We need to be prepared and ready to race. This week we were focusing on middle distance sets, maintaining a consistent speed, and our under waters. We did a good job for the most part, however, there are two things we do need to improve on leading in to Hell Week(s). Things that included bringing water and Gatorade, and coming to morning practice. These our vital to your success! Other than that, practices have been good and getting better day by day.
Furthermore, Sr.RED/WHITE will be having a combined beach social! It will be held next Thursday, the 12th, from 11am-3pm at Centennial beach. BEEP BEEP OH YEAHHH! Also, for Sr.Reds, after practices on Mondays and Thursdays Makki Manzano has donated her time to come in for 30 minutes to do recovery Yoga with us; as recovery is imperative for success. This start will happen next week!
Keep Working Hard!
Hey JD Orange,
I am so proud of how well we did at our first JD meet at WRASA especially since the pool we swam in was actually 30.5 meters instead of 25 meters! I can’t wait for the upcoming meets and I hope to see more of you guys racing. Since the weather was so nice the last few weeks I decided to shift our focus to dives. These coming weeks we are going to work on breaststroke so make sure you guys are coming to as many practices as possible.
- Schedule Change – the schedule changes June 28th so make sure you go check to see the time changes.
- Canada Day – Hope to see lots of you guys coming down to show your team spirit and Canadian pride in our float for the parade, details about time and place are in the notifier.
- Movie Day – We are going to see Incredibles 2 in the theaters this Monday at 1:15pm (July 2)
- Emmy’s Awesome Super Fun Summer Spectacular! (Buddy Breakaway) – While the parents are at Pub night we invite all the kids to a night of fun with the coaches.
Super excited for July, it’s gonna be a fun one!
The last two weeks there have been more and more people coming out to practice which is awesome to see, but two swimmers shined due to their high attendance and their willingness to implement feedback and constantly try their best. Our first swimmer of the week is Sophia N! Sophia seems to be always at the pool, only missing one practice in the week and working super hard every time she is in the water. Her stroke, as well as her times, have improved immensely this year due to her constant vigilance about technique in the water and I am so impressed with her so far keep up the amazing work Sophia!
It’s hard to believe we are already at this seasons halfway point!
Great job at Super 7 everyone! I’m so happy with the performance from the Intermediate Red’s. The hard work they have been putting in, especially over the last two weeks, is clearly paying off! I was happy to see so much positivity from the swimmers who participated in longer races, as well as positive self talk from the group overall. We have been talking about seeing the connection between hard work and improvement, as well as concentrating on the present moment before racing, not focusing on the past or future. I hope to see these practices continue!
This week we are going to continue our work on breaststroke. Last week we focused on bringing the legs back to create a narrow kick and I saw many improvements in kick size. This week, we will build on this skill by working on the speed of the kick. To maximize the most power in breaststroke, the swimmer must kick their legs down and together quickly while their shoulders lunge forward in the water. In order to achieve the correct timing and maximize this motion, the swimmer must quickly bring their legs behind them to kick before the shoulders enter. This requires a very fast kick with the feet flexed outwards to generate propulsion. Rebecca Soni has mastered the quick narrow breaststroke kick- watch how she does it here.
This week, we will also be working on backstroke starts. To set up for a strong backstroke start, the swimmer must position their feet about hip width apart, with the toes just underneath the water. Next, they pull themselves straight up with their head in a neutral position and the chin up. Once elevated, the swimmer throws their arms and head back, with their back arched in an attempt to avoid contact with the water until the hands enter. From here the swimmer straightens their back, enters a tight streamline and prepares for fast underwater dolphin kick. Here is a video demonstrating a slow motion backstroke start.
Finally, congratulations to Alex Y for being our week eight swimmer of the week! Alex is one of the most consistent workers in the group. She arrives at practice everyday ready to work hard, take feedback very seriously, and be a leader and friend to all other members of the group. Alex had a very successful meet on the weekend, achieving a new PQT and posting an impressive 100 fly time of 1:20 (only 4 seconds off the div. 5 PQT which she is still three years away from.) Way to go Alex!