Attendance during the first week (July 16th – July 20th) is mandatory. The second week is still considered part of hell week but will not be mandatory, all though attendance is encouraged
You MUST bring a water bottle and runners to every practice or your attendance will not count
You must attend ONE of the Grouse Grind or Triathlon
Tuesday June 17th (evening practice) will be “drag” practice – bring pants and a t-shirt that you don’t mind going in the pool
If you cannot make 1 of the practices, there will be 1 make-up practice during the second week offered. Your reason for missing must be explained to Sophia ASAP. Please note that “drag” day cannot be made up
If you complete all the requirements you will receive the club wide prize
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!
Here are the Meet Files for Clubs.
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!