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WEEK AHEAD: We will not have practice Tuesday thru Saturday because they are holding the CAA Championships at the pool. Any SP or Junior group swimmer is encourage to make up one of the days Tuesday morning 5:15 to 6:15.
A swimmer will start to lose their fitness level after 3 or 4 days out of the water. That being the case I encourage all JO swimmers to get in the water at least once on Thursday or Friday (twice would be better).
WORKOUTS OF THE WEEK: Weekly speed set 14X25@30 free (1550)
Technique set 4x4x75 (25kick, 25 drill, 25 swim)
#1, 2, 3, is stroke, @4 is IM (2450)
Fitness set with fins 400 swim at high A3 pace (2850)
#2 Warm up 12 x 75 (4 free, 4 back, 4 stroke, 4 free)
12 x50 (25 kick 25 swim) stroke every 3rd one is free
Speed Set 14 x 25@30 Free (1850)
Fitness set 1x200 free A3 pace build to 4
2X100 high A4 PACE 98%
4x50 A5 RACE SPEED
WARM DOWN Easy 100 choice (2550)
Note: With it being championship time the pool will also be closed Thursday, March 12 thru Sunday, March 15 for the Potomac Valley Senior Champs. I know this is a lot but these meets have to be held somewhere. However we have rented the pool between sessions on Saturday 3/14 and Sunday 3/15 from 1 to 4 so that are swimmers in the up coming meets can stay in the pool, so make plans now to be there!
Last week we had a good effort turned in by the swimmers in all the groups. In the Age Group1 we took some giant strides in our flip turns, learning to flip fast and PLANT those feet on the wall and control the streamlines off the wall. Tonight we will continue that for the first part of practice and take it a step further by learning which arm to pull with off the wall. The Junior and Senior Prep group continued to prepare for their championship season, by selecting their events for JO's. At he pool the intensity at practice is high, and now I challenge you to put a little extra into EVERY turn, streamline, start, and finish, because it is in these areas where one can drop time easy at this stage of the season!
This is not the time of the year where we want to cut corners in those areas. Another area that you need to look at is the time away from the pool which is just as IMPORTANT as the pool time. With the grading period ending the first week in April, I am sure there are deadlines to meet. Don't wait till the last minute or else you will become overwhelmed and nothing you attempt will be your best. Make sure we are getting the proper rest and eating the proper foods, and be sure to drink a lot of water during the day.
We are nearing OUR DESTINATION and you should be seeing the light at the end of the road. We have put in the work and through it all a lot of you have rose to the challenge, with the biggest prize staring you in the face. And what about that 
have you stared him down! Mike
have you stared him down! MikeA Good Credit Score is 700 or Above. See yours in just 2 easy steps!
