We are still waiting to hear back from a number of people. Please Let Matt know if you can or can not attend ASAP at coachbowkowy@gmail.com
From Matts Email :As long as enough swimmers are interested (30 plus) we will doing a year end Christmas party that is being organized by the senior swimmers, it will be an over night laser quest adventure the night of December 19th. Please let me know asap if you are interested so that we can see if we have enough people. Cost will be $30. Dates get taken quickly so e-mail me soon so that we can book it before someone else does.
Laser Quest Edmonton(780)424-211110829 105th Ave.Edmonton, ABT5H 2X5
Sunday, November 30
Weekly Update: 5km Pool Championships
It was a great 5km pool championships for all the showed up for the morning swim. Everyone was substantially better than last year over the 5km distance. For those of you doing it for the first time all showed control and confidence in the swims you did. Everyone should be looking forward to their upcoming 1500, 800, or 400 over the next two meets. I was pleased to see all the smiling faces before the swims and also pleased with the level of exhaustion after the swim. You all truly gave 100%. Whether you thought you died, or though that you had some left it is something that you can learn from. And everyone can learn from me and those parents that watch when I say we need to still be harder on ourselves with our turns! 5km or 50 meters you need to do them perfectly every time!
Also on GET UP and RACE night with the 200 IM's this week. The number of best times and the skills you showed was impressive! Not just small best times but big ones from 11 of the 14 swimmers at practice and the other 3 weren't that far off! Way to go! Now we get a chance to show what we can do this weekend at the JP Fiset. It will be a LONG meet so get your parents to check their email this week for information from Matt.
Also on GET UP and RACE night with the 200 IM's this week. The number of best times and the skills you showed was impressive! Not just small best times but big ones from 11 of the 14 swimmers at practice and the other 3 weren't that far off! Way to go! Now we get a chance to show what we can do this weekend at the JP Fiset. It will be a LONG meet so get your parents to check their email this week for information from Matt.
Sunday, November 23
Weekly Recap
Hello from the coaches desk.
Last week was a great week of training. We increased the effort, quality and meters all while maintaining a focus on those under waters. The increased excitement about racing really impressed me this week. Pushing yourself to race every day will only make yourself better come the meets.
As we approach the last meets before Christmas we will continue to work hard and be ready to swim fast at JP and/or PCS. Remember the little things as they are what make you better!
Last week was a great week of training. We increased the effort, quality and meters all while maintaining a focus on those under waters. The increased excitement about racing really impressed me this week. Pushing yourself to race every day will only make yourself better come the meets.
As we approach the last meets before Christmas we will continue to work hard and be ready to swim fast at JP and/or PCS. Remember the little things as they are what make you better!
- Use those last few strokes of every effort to mimic your racing perfectly
- Get those feet past the flags
- Get your own times (ALL the TIME)
- Swim perfectly even when it is not an all out effort
- Have fun, come on time, do the on deck work and swim fast!
Watch for news about Laser Tag, Christmas Camp and the 5km swim challenge out by Matt soon.
Keep up the great work!
Kellie
Top 10 Best Things Young People get out of Swimming
10. They Develop a strong work ethic
9. They become goal oriented and learn how to commit to them
8. By necessity they become great time managers
7. They derive general fitness and health
6. They are participating in a sport they can do for life – masters is ever growing
5. Travel – see the world ahead of their age peers
4. Develop life long friends
3. They are eligible for athletic scholarships
2. They experience increases in self-esteem and confidence
1. They learn to value excellence
9. They become goal oriented and learn how to commit to them
8. By necessity they become great time managers
7. They derive general fitness and health
6. They are participating in a sport they can do for life – masters is ever growing
5. Travel – see the world ahead of their age peers
4. Develop life long friends
3. They are eligible for athletic scholarships
2. They experience increases in self-esteem and confidence
1. They learn to value excellence
The 2008-2009 season is well on its way...
The time is now! The time to change is now! The time to be is now!
Life is a long journey as well as being or becoming an athlete. Sometimes we lose our way, we lose motivation, lack confidence, repeat the same mistakes. Mark Tewksbury once said before his Olympic Medal win. “I’ve changed nothing, and nothing’s changed!” How often do we find ourselves in a situation where we haven’t really changed anything and surprised by our unchanged results? Any sport separates and reveals on performing day the athletes that have made the right choices, athlete’s that have learned from their previous mistakes, athletes who believe in themselves and in the beauty of competition, athletes who rise above the challenges to become something more, something braver. But in the end is it merely an athlete we have become? Maybe we simply become an athlete supporting a team, a greater cause? In our time is it possible to become a hero?
Here is an excerpt from the Tv Show Heroes:
“ I've had the chance to see the world through newly humbled eyes. Witnessed amazing things. Seen ordinary people among us trying their best each day - to be heroes. These ordinary people, like you, like me, are capable of extraordinary things.”
We all have the ability to do greatness.
Amateur Sports provide the tools and process for young athletes today for a greater path tomorrow. If one is here for reasons that aren’t in equality with committing to sport excellence. Then what is your purpose? What are you hoping to get out of this experience? The only question I ask to these swimmers is which path are you on? This may be mature for some athletes at this stage but in truth we must really start to ask questions about ourselves early on to fully understand what we may be.
“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.”
Life is a long journey as well as being or becoming an athlete. Sometimes we lose our way, we lose motivation, lack confidence, repeat the same mistakes. Mark Tewksbury once said before his Olympic Medal win. “I’ve changed nothing, and nothing’s changed!” How often do we find ourselves in a situation where we haven’t really changed anything and surprised by our unchanged results? Any sport separates and reveals on performing day the athletes that have made the right choices, athlete’s that have learned from their previous mistakes, athletes who believe in themselves and in the beauty of competition, athletes who rise above the challenges to become something more, something braver. But in the end is it merely an athlete we have become? Maybe we simply become an athlete supporting a team, a greater cause? In our time is it possible to become a hero?
Here is an excerpt from the Tv Show Heroes:
“ I've had the chance to see the world through newly humbled eyes. Witnessed amazing things. Seen ordinary people among us trying their best each day - to be heroes. These ordinary people, like you, like me, are capable of extraordinary things.”
We all have the ability to do greatness.
Amateur Sports provide the tools and process for young athletes today for a greater path tomorrow. If one is here for reasons that aren’t in equality with committing to sport excellence. Then what is your purpose? What are you hoping to get out of this experience? The only question I ask to these swimmers is which path are you on? This may be mature for some athletes at this stage but in truth we must really start to ask questions about ourselves early on to fully understand what we may be.
“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.”
Sunday, November 16
Lessons in Swimming
- Anyone can win, Anyone can lose, Swim The Race.
- Great Finishes Count. Practice Them. 1/3 of all races in the 2008 Olympics changed positions in the last 5 meters.
- Put Yourself In Position To Win. Winners were in the race all the way. Maybe not leading early but in the race all the way.
- Be Generous in Defeat. Then get determined not to have to do it again!
- Swim for Your Team.
- Stroke Technique is Everything.
Attendance
I have been taking attendance for the month of November. I will be publishing monthly attendance and will seperate the informed and uninformed absenses. This is simply to hold you accountable for your swimming and to help you understand how much you have actually missed or how dedicated you actually are.
Attendance at Swimming Practice By John Leonard
One of the hallmarks of a quality swimming team program is a planned program of physical development. (Other hallmarks include an emphasis on teaching, intelligent approaches to competition, and racing with a purpose, as well as individual attention to those who are "earning it" through their attention to the instructions of the coach.)
The planned program of physical development includes programmed physical stress and recovery times. Progress can only be made by the athlete by imposing a previously inexperienced stress on the body system. The body will then adapt to this stress, if provided the appropriate degree and timing of recovery. (Total rest is NOT appropriate recovery...it does not provide the lower level stimulation necessary for compensatory chemical reactions to develop.)
The stresses applied can be in the form of speed, distance swum, or "density" of workout. (yards per time period.) Stress can also be specifically applied in accordance with energy systems. A quality swimming program will mix the stresses in appropriate quantities and types for the group of athletes, and thus the individuals, being trained. The "mix" will be different for different groups and individuals, based on their previous training.
Thus, attendance at workout is a CRITICAL feature in making physical progress in the program. When an athlete misses a workout, they upset the delicate balance of "how much of what" stresses they apply to their body. In worst cases, athletes attend the recovery workouts, and miss the stressful workouts and thus never apply increasing stress to their systems. In the next worst scenario, athletes miss a series of recovery workouts, and attend only the stressful workouts and thus never get the appropriate recovery stimulation, and go from "sore" to "more sore." Finally, missing a "cycle" of stressful and recovery workouts means that the athlete takes "one step forward and one step back" and worse, comes back to a stress/recovery cycle that is now two steps up from their last practice .... a very stressful adaptation.
This ignores, of course, the fact that the athlete has let his teammates down by not attending, and has lost the opportunity to learn what is being taught that day.
NOTE TO COACHES: If you allow athletes to miss practice without comment, you are saying in effect, "It doesn't matter if you miss." If their absence means nothing, then so does their presence (mean nothing).
To help create good swimmers, we must have good attendance habits. Remind them of the upcoming meets, and something that exists to achieve there...goal setting.
With 13 and ups, we want to press for good attendance. For 12 and unders, we want to educate parents and swimmers as to its importance, while not stopping them from playing other sports as well. But make sure they know we consider swimming to be just as valid and exciting and involving as football, volleyball, etc. And remind them subtly that in swimming, "everybody plays all the time."
"TO ACHIEVE GREAT THINGS, FIRST SHOW UP EVERY DAY."
Attendance at Swimming Practice By John Leonard
One of the hallmarks of a quality swimming team program is a planned program of physical development. (Other hallmarks include an emphasis on teaching, intelligent approaches to competition, and racing with a purpose, as well as individual attention to those who are "earning it" through their attention to the instructions of the coach.)
The planned program of physical development includes programmed physical stress and recovery times. Progress can only be made by the athlete by imposing a previously inexperienced stress on the body system. The body will then adapt to this stress, if provided the appropriate degree and timing of recovery. (Total rest is NOT appropriate recovery...it does not provide the lower level stimulation necessary for compensatory chemical reactions to develop.)
The stresses applied can be in the form of speed, distance swum, or "density" of workout. (yards per time period.) Stress can also be specifically applied in accordance with energy systems. A quality swimming program will mix the stresses in appropriate quantities and types for the group of athletes, and thus the individuals, being trained. The "mix" will be different for different groups and individuals, based on their previous training.
Thus, attendance at workout is a CRITICAL feature in making physical progress in the program. When an athlete misses a workout, they upset the delicate balance of "how much of what" stresses they apply to their body. In worst cases, athletes attend the recovery workouts, and miss the stressful workouts and thus never apply increasing stress to their systems. In the next worst scenario, athletes miss a series of recovery workouts, and attend only the stressful workouts and thus never get the appropriate recovery stimulation, and go from "sore" to "more sore." Finally, missing a "cycle" of stressful and recovery workouts means that the athlete takes "one step forward and one step back" and worse, comes back to a stress/recovery cycle that is now two steps up from their last practice .... a very stressful adaptation.
This ignores, of course, the fact that the athlete has let his teammates down by not attending, and has lost the opportunity to learn what is being taught that day.
NOTE TO COACHES: If you allow athletes to miss practice without comment, you are saying in effect, "It doesn't matter if you miss." If their absence means nothing, then so does their presence (mean nothing).
To help create good swimmers, we must have good attendance habits. Remind them of the upcoming meets, and something that exists to achieve there...goal setting.
With 13 and ups, we want to press for good attendance. For 12 and unders, we want to educate parents and swimmers as to its importance, while not stopping them from playing other sports as well. But make sure they know we consider swimming to be just as valid and exciting and involving as football, volleyball, etc. And remind them subtly that in swimming, "everybody plays all the time."
"TO ACHIEVE GREAT THINGS, FIRST SHOW UP EVERY DAY."
What Does It Mean to Be Part Of A Team? Written by: John Leonard
To become a part of a team is a privilege. Few people ever get the wonderful opportunity to experience the support of teammates and friends in the crucible of the competitive arena. A team lifts and elevates the performance of an individual to heights never before achieved. Each Individual must also recognize their responsibility to the team.
A team is a collection of individuals who have chosen to pursue one or more common goals. One of these goals, by tacit agreement of all concerned, is the improvement of each individual, which can result in improvement of the team performance. This is true in swimming. We compete individually, but preparation for competition is best accomplished in a team environment. No individual can create this environment for excellence on their own. It takes a team.
There is no such thing as a free lunch. If an individual wishes to benefit from the team, they must give to the team. Successful teams nurture the individual, and expect the individual to respond by also nurturing the team. Individual sacrifices on behalf of the team are just as much a part of the team environment as team accommodation of the individual.
The most successful teams have some characteristics in common in terms of accommodating the needs of individuals;
1) They demand adherence to the core values of the team. Outside these core values, they allow freedom of individual expression. But the core values are absolute, and not to be modified or bent for the individual.
2) They recognize that not every individuals every need can be met, but they bend over backwards to accommodate the MOST IMPORTANT needs of each individual.
3) They react positively to the idea in action that each individual first takes care of their own responsibilities, then assists others in their needs.
Individuals on successful teams also have some common characteristics;
1) They give back. If they want to be cheered for, they cheer for teammates. If they need special attention, they provide special attention to others.
2) They recognize that the fastest swimmer and the slowest swimmer on any team have unique responsibilities. The team will go no higher than the fastest, and will be limited by the efforts of the slowest. The individuals put special effort into assisting each to maximize their potential.
3) They know that Rules do not make teams, but traditions based on what it takes to achieve group goals do make a team. The individual recognizes the power of peer pressure when the object is right behaviour.
4) Individuals recognize that a rising tide lifts all the boats, and that it is better to make the pie bigger than to fight for their small piece of the pie.TEAM has been described as "Together Everyone Achieves More". Anyone who has been on a good team, will agree with that acronym.If you are on a good team, be thankful. If you are not, what are you doing to CREATE a good team from the one you are on today?""The Team Takes Care of Me, and I Take Care of The Team""Each member of a team has a responsibility to be better today, than they were yesterday, as an athlete, and as a person. That's how teams get better""On our team, the fastest guys help the slower guys every day. Then when the meet comes around the slower guys do better, but they also cheer so hard for the fast guys that they'd bust a gut.""Team means together.
We do a lot of things outside the pool together. When you know your teammates as people, it makes it a lot easier to support them when it counts.""A team is knowing other people care about you.""We all commit easier to group goals than we do to our own. We want to not let anyone else down....why else do we swim faster on relays than in individual events?""I love my team, because they give me so much. I get to follow five other fast women in practice each day, and that makes me faster. I get to spend time with five other fine women outside of practice, and that shows me how to solve problems and be a better person than I could ever manage on my own. What's not to love? I gotta give it back, and repay my debts.""Its funner on a team" "Teams double the pleasure and half the pain." "I know people who think swimming is an individual sport. They've never tried practicing alone." "Swim teams are like families. It ain't always pretty, but it's much more rewarding to be in one."
A team is a collection of individuals who have chosen to pursue one or more common goals. One of these goals, by tacit agreement of all concerned, is the improvement of each individual, which can result in improvement of the team performance. This is true in swimming. We compete individually, but preparation for competition is best accomplished in a team environment. No individual can create this environment for excellence on their own. It takes a team.
There is no such thing as a free lunch. If an individual wishes to benefit from the team, they must give to the team. Successful teams nurture the individual, and expect the individual to respond by also nurturing the team. Individual sacrifices on behalf of the team are just as much a part of the team environment as team accommodation of the individual.
The most successful teams have some characteristics in common in terms of accommodating the needs of individuals;
1) They demand adherence to the core values of the team. Outside these core values, they allow freedom of individual expression. But the core values are absolute, and not to be modified or bent for the individual.
2) They recognize that not every individuals every need can be met, but they bend over backwards to accommodate the MOST IMPORTANT needs of each individual.
3) They react positively to the idea in action that each individual first takes care of their own responsibilities, then assists others in their needs.
Individuals on successful teams also have some common characteristics;
1) They give back. If they want to be cheered for, they cheer for teammates. If they need special attention, they provide special attention to others.
2) They recognize that the fastest swimmer and the slowest swimmer on any team have unique responsibilities. The team will go no higher than the fastest, and will be limited by the efforts of the slowest. The individuals put special effort into assisting each to maximize their potential.
3) They know that Rules do not make teams, but traditions based on what it takes to achieve group goals do make a team. The individual recognizes the power of peer pressure when the object is right behaviour.
4) Individuals recognize that a rising tide lifts all the boats, and that it is better to make the pie bigger than to fight for their small piece of the pie.TEAM has been described as "Together Everyone Achieves More". Anyone who has been on a good team, will agree with that acronym.If you are on a good team, be thankful. If you are not, what are you doing to CREATE a good team from the one you are on today?""The Team Takes Care of Me, and I Take Care of The Team""Each member of a team has a responsibility to be better today, than they were yesterday, as an athlete, and as a person. That's how teams get better""On our team, the fastest guys help the slower guys every day. Then when the meet comes around the slower guys do better, but they also cheer so hard for the fast guys that they'd bust a gut.""Team means together.
We do a lot of things outside the pool together. When you know your teammates as people, it makes it a lot easier to support them when it counts.""A team is knowing other people care about you.""We all commit easier to group goals than we do to our own. We want to not let anyone else down....why else do we swim faster on relays than in individual events?""I love my team, because they give me so much. I get to follow five other fast women in practice each day, and that makes me faster. I get to spend time with five other fine women outside of practice, and that shows me how to solve problems and be a better person than I could ever manage on my own. What's not to love? I gotta give it back, and repay my debts.""Its funner on a team" "Teams double the pleasure and half the pain." "I know people who think swimming is an individual sport. They've never tried practicing alone." "Swim teams are like families. It ain't always pretty, but it's much more rewarding to be in one."
Freestyle Videos
http://www.swim.ee/videos/example_free.html
Examine the videos. Watch the emphasis on the kick and turn over. Remember to finish each stroke. Turns!!!! Dives!!! and Finishes!
Examine the videos. Watch the emphasis on the kick and turn over. Remember to finish each stroke. Turns!!!! Dives!!! and Finishes!
Times to Check Out
This is the link to the USA Top Age Group Swims from last season. Check it out! Times are in LCM and SCY. We do not swim yards so just look at the LCM.
http://www.usaswimming.org/USASWeb/_Rainbow/Documents/4baf1540-b702-4e81-87d1-9ea8451bca3c/Top%2010%20Times%20-%20condensed.pdf
They are fast! But just to know what you are competing against in the world.
http://www.usaswimming.org/USASWeb/_Rainbow/Documents/4baf1540-b702-4e81-87d1-9ea8451bca3c/Top%2010%20Times%20-%20condensed.pdf
They are fast! But just to know what you are competing against in the world.
Tuesday, November 11
Group Focus's till Christmas
With the great successes on the weekend, there are still a number of things that the group can work on as a whole. Here are my thoughts.
Feel free to write yours down on a sheet of paper so I can help you better.
- feet past the flags in ALL four strokes, and in ALL distances of races
- intensity in races! Always give 100% (or more!)
- Race awareness
- Arriving on time and starting your warm ups every day
- Improving strength and flexibility
- great body position!
- Getting your times all the time in practice. The clock is your friend, so use it!
Feel free to write yours down on a sheet of paper so I can help you better.
Getting ready to go!
Warm Ups are to prepare you for competition and practices.
There are many different ways to prepare. Physically and Mentally they should have you ready to race and practice. You need to do what you need to do to be Physically and Mentally Prepared to Race and Train Hard!
There are many options, but none are about sitting around and pretending to stretch while talking to your team mates. You can start out with stretching, move on to some activation and then finally into the pool where it starts. At meets, you may hit some race pace work but not too much. It's the process that gets you going not necessarily the swimming speed. The deck stuff is just preparation to get you into your warm up as quickly as possible. The deck stuff is for your physical fitness at Millennium or any other pool we train at. Flexibility and Strength and the important things we need in the pool. Also the skipping is there to help you explode off the blocks and the walls. Many more reasons but I think you can figure out my point.
At meets and at practice, the key is to identify what you need to do to be ready the minute you hit the pool or stand on those blocks. So walk onto any pool deck ready to get started with your warm up! Whether you are the leader or the follower you need a warm up.
As a group it is a HUGE area that we can improve on! Lets start today!
There are many different ways to prepare. Physically and Mentally they should have you ready to race and practice. You need to do what you need to do to be Physically and Mentally Prepared to Race and Train Hard!
There are many options, but none are about sitting around and pretending to stretch while talking to your team mates. You can start out with stretching, move on to some activation and then finally into the pool where it starts. At meets, you may hit some race pace work but not too much. It's the process that gets you going not necessarily the swimming speed. The deck stuff is just preparation to get you into your warm up as quickly as possible. The deck stuff is for your physical fitness at Millennium or any other pool we train at. Flexibility and Strength and the important things we need in the pool. Also the skipping is there to help you explode off the blocks and the walls. Many more reasons but I think you can figure out my point.
At meets and at practice, the key is to identify what you need to do to be ready the minute you hit the pool or stand on those blocks. So walk onto any pool deck ready to get started with your warm up! Whether you are the leader or the follower you need a warm up.
As a group it is a HUGE area that we can improve on! Lets start today!
Poppy Meet Recap
Poppy was a great success. It was the first time where most of the group was competing on the same weekend. We did a great job of being aware of when swimmers from within the group were racing and it was nice to see you supporting the new and younger members of the club. Also welcome to racing with Senior Development to Breanne and Piper. Both girls we very successful in their first meets with Silver Tide.
This year for meets I am going to do my summaries a little different. I will give out swims of the meet, a swimmer of the meet and a OOPs of the meet.
Swim (s) of the Meet
- Matt Whiteside- 50 Breast. Taking off 7 seconds along with 100% best times in all of his races.
- Paulo for his ability to race. It is very nice to see! I was very impressed with his 50 Fly and Free and his ability to do great under waters.
-Connor for his 200 IM which is an indication of all the hard work he has been putting in on all 4 strokes.
Swimmer (s) of the Meet
Swimmer of the meet goes out to Marielle Froese. 100& best times . Some others did as well. Marielle looked fantastic over the whole weekend, using her new technique in freestyle to swim to huge best times in all free events. More impressive was her ability to split her races perfectly.
OOPS however goes out to everyone!!! for the horrible state we left our team area in both days. We were the dirtiest club there and we are the ones that should be setting the example. I talked to everyone about this after Saturday and then Sunday it was even worse! Thank goodness some of the swimmers stayed to help clean up the area, those who didn't owe them and the parents involved a big thank you for cleaning up your pigsty (From all the coaches and parents)
100% Best Times:
Marielle, Lauren, Matt
This year for meets I am going to do my summaries a little different. I will give out swims of the meet, a swimmer of the meet and a OOPs of the meet.
Swim (s) of the Meet
- Matt Whiteside- 50 Breast. Taking off 7 seconds along with 100% best times in all of his races.
- Paulo for his ability to race. It is very nice to see! I was very impressed with his 50 Fly and Free and his ability to do great under waters.
-Connor for his 200 IM which is an indication of all the hard work he has been putting in on all 4 strokes.
Swimmer (s) of the Meet
Swimmer of the meet goes out to Marielle Froese. 100& best times . Some others did as well. Marielle looked fantastic over the whole weekend, using her new technique in freestyle to swim to huge best times in all free events. More impressive was her ability to split her races perfectly.
OOPS however goes out to everyone!!! for the horrible state we left our team area in both days. We were the dirtiest club there and we are the ones that should be setting the example. I talked to everyone about this after Saturday and then Sunday it was even worse! Thank goodness some of the swimmers stayed to help clean up the area, those who didn't owe them and the parents involved a big thank you for cleaning up your pigsty (From all the coaches and parents)
100% Best Times:
Marielle, Lauren, Matt
Wednesday, November 5
Please Subscribe!!!
I added the wrong thing to have the messages I put up sent to you. Please SUBSCRIBE to the blog to be kept up to date with all the information. The link is on the right side of the page at the top.
Thanks Kellie
Thanks Kellie
November 11 Practice Change
On November 11th only Senior and Senior Development swimmers will be swimming all others have the day off.
The AM practice is at the regular scheduled time for Senior and Step up swimmers.
In the afternoon both groups will have dryland starting at 4:15 and will swim from 5:15-7:00pm.BE THERE!
The AM practice is at the regular scheduled time for Senior and Step up swimmers.
In the afternoon both groups will have dryland starting at 4:15 and will swim from 5:15-7:00pm.BE THERE!
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