WEEKLY UPDATES: Due to the CAA conference championships being held at George Mason this week: we will not have any practices after Tuesday morning. We have a special practice this Sunday, All championship qualifiers 2:00-3:30, Junior group 2:00-3:00 and Age Group 1 3:00 to 4:00 PM.
SATURDAY MEET: THE TIMES FOR WARM UPS HAS BEEN MOVED TO 2:30 FOR THIS MEET.
WEEKLY QUOTE: 
The Yellow Brick Road takes the, Intellect of the Scarecrow 
, Heart of the Tin Man, Courage of the Lion 
, and the FORTITUDE, STAMINA, and BELIEF in YOURSELF to make Dorothy's trip home a reality. 
John Z.
TAPER TIME REMINDERS: As we inter into the next 3 weeks we will begin our Taper into our CHAMPIONSHIP SEASON. We have 3 meets beginning with Senior Champs than move into Junior Olympics and concluding with The Mako Spring Champs. Make no mistake about it all three of these meets are important and I approach them the same. This will be an exciting time when WE WILL do our FASTEST swimming of the year.
The Yellow Brick Road takes the, Intellect of the Scarecrow , Heart of the Tin Man, Courage of the Lion , and the FORTITUDE, STAMINA, and BELIEF in YOURSELF to make Dorothy's trip home a reality. John Z. TAPER TIME REMINDERS: As we inter into the next 3 weeks we will begin our Taper into our CHAMPIONSHIP SEASON. We have 3 meets beginning with Senior Champs than move into Junior Olympics and concluding with The Mako Spring Champs. Make no mistake about it all three of these meets are important and I approach them the same. This will be an exciting time when WE WILL do our FASTEST swimming of the year.
- SLEEP--get plenty of rest for your best swimming of the season
- ATTITUDE-- be positive about what you are doing
- CONFIDENCE-- have GREAT expectations, and know you"ll be successful
- HEALTH-- take care of the little things
- NUTRITION-- keep eating balanced meals with lots of fruits and water
- FOCUS--work on the little things in practice
- GAME PLAN--review your goals ( I have)
- STROKE FEEL-- concentrate on felling good and powerful
- STARTS, TURNS FINISHES-- practice them to perfection on each set and repeat.
- STUDIES-- get ahead now
- TAPER--trust communicate and buy into everything
- VISUALIZATION--see yourself being successful, celebrating and standing on the podium
- REWARD YOURSELF--great swims come from having trained hard all season
INSURANCE--there is none. YOU'LL DO IT ON YOUR OWN:
PRACTICES: Here are some guidelines for some workouts this week. Focus this week was turns 4 to 6 fly kicks off EVERY wall. Free Deep arm off turns and breathe on 2nd stroke.
#1 Warm Up 300 free/300 choice by 25's 12X50's @ 1:00 (1-4 free/ 5-8 stroke free/ 9 to 12 free 6X100's (odds are free 15 seconds rest/ evens are stroke 20 seconds rest) On all of these work the middle 30 at A5 pace
8X75's (evens are IM build and odds are free strong A5)
SPRINT SET: 25 @100 pace on :25/ 75 @200 pace on 1:20 / 50 @100 pace on:45 / 100 @200 pace rest 1 minute and repeat 2 more times 1st FREE 2Nd Stroke 3rd FREE
8X75's (evens are IM build and odds are free strong A5)
SPRINT SET: 25 @100 pace on :25/ 75 @200 pace on 1:20 / 50 @100 pace on:45 / 100 @200 pace rest 1 minute and repeat 2 more times 1st FREE 2Nd Stroke 3rd FREE
#2 Warm Up 600 swim ( 200 free/ 100 kick) (200 stroke/free 100 kick)
6X100's (2 free/ 2 stroke/ 2 stroke/free) 20 seconds rest 12 X25's stroke/ free A$ pace @:35 6X75's Your stroke 25 drill 25 stretch out 25 fast 15 seconds rest 6X 25's free ( Middle of stroke Tarzan and Fast)
WARM DOWN 6X50"sFree to Back @1:00
Hope this helps Have a good week Mike
