Meet News:

Hi everybody! Several things to keep in mind for this weekend:

• No workout on Friday, July 10 or Monday, July 13; we'll have regular workout on Tuesday, July 12, and then through the rest of next week;
• Friday warmup at the meet begins at 5:45 p.m.; the meet is scheduled to begin at 6:45 p.m.;
• For those of you who like to use Mapquest.com for directions, the address of the hotel (AmericInn - Sioux Falls) is 3508 South Gateway Blvd, Sioux Falls, 57106. Their phone number is 605-361-3538. The address of the pool is 18th Street & Grandview Ave, Sioux Falls, SD 57103. The name of the pool is the Frank Olson Pool.
• The weather this weekend is supposed to be bright sunshine and warm temperatures, so bring your sunscreen and a water bottle.

Travel safely to the meet - I'm looking forward to a great weekend!

EC

Thursday, June 25, 2009

THERE WILL BE NO WORKOUT ON FRIDAY, JUNE 26 FOR EITHER THE JUNIORS OR SENIORS! I am out of town and unable to find a certified coach to run workout for me. We'll have regular workout on Monday, June 29.

If anybody would like to go swim during Open Lap Swim (either 9:15 a.m.-11:15 a.m or 6-8 p.m.), take this workout with you and do the best you can. Fit everybody into one lane so you're not inconveniencing anybody.

400 Free/400 reverse IM (for the Juniors, 300 Free/200 reverse IM)
1:00 rest, then
2 sets of:
300 - drill/swim by 50's, last 100 NO FREE
:20 rest
200 - kick ez/FAST by 50's
:20 rest
100 swim/kick by 50's, descend this 100 from the 1st set to the 3rd to something FAST
:20 rest between sets.
After 3rd set, continue right into...
12 x 100 - 2 swim all free @ 1:35, then 1 x 100 swim NO FREE/free by 50's on the same interval; adjust intervals as necessary.
Finish up with 6 sets of:
1 x 100 easy swim choice @ 2:00
2 x 50 kick FAST @ 1:00 - you'll have to hustle here!
Warmdown an easy 200 before you get out.
Be respectful of the other swimmers in the lap lanes, and be deliberate in the workout - stay focused, no clowning around in there! Wear your sunscreen this weekend. See everybody on Monday, have a great day!

Friday, June 19, 2009

Workout for Friday morning is posted at www.swimformaverick.blogspot.com - sorry, I posted it there by accident! Scroll down a bit and you'll see the post "Hello athletes & families of Northfield Swim Club!" The workout follows the info on the meet.

I handed out the information for the Sioux Falls meet yesterday (July 10-12). I need to know by Monday, June 22 - no later than 8 p.m. - if you're going to go to the meet. I'll be doing the entry on Tuesday Morning, June 23, so if you email me after Monday Night, June 22, you won't be entered in the meet. Thanks for being on top of this! Email me at erikcollins19@gmail.com

I'll miss seeing everybody while I'm back east at a wedding; I'm already looking forward to Monday Morning's workout. Do an excellent job in workout for Michelyn, and be sure to thank her for being there!

Have a great weekend!
EC

Week of June 7, 2009

Hello athletes & families of Northfield Swim Club!

Congratulations to everybody on successfully completing another school year! Hopefully everybody is excited to turn their focus to long course training at our outdoor pool - I certainly am! I've been looking forward to getting outside all year, and now we're finally ready to go! A few reminders for everybody as we start the final eight weeks of our summer season...

SCHEDULE:

• SENIORS*- 7-9 a.m. Mon-Fri, drylands after workout on Mon & Thu (until about 9:20);
• JUNIORS*- 7-8:30 a.m. Mon-Fri, with drylands after workout on Mon & Thu (until 8:45);
• JUNIORS & SENIORS are reminded to be at the pool no later than 6:45 to help set up for workout each day!
• DEVELOPMENTAL- 8-9 a.m. Tue-Wed-Thu
• Parents are reminded to be at the pool no later than 15 minutes after the scheduled completion of their child's workout to pick them up.

WEATHER:

In the event of inclement weather (or cool weather), we will make every attempt to hold workout as scheduled (I'll be coming up each day, as the weather in Rochester is almost certain to be different than it is in Northfield). Considering most thunderstorms move through in about 30-45 minutes, we will likely be able to have at least partial workout each day. Families are encouraged to do whatever they are comfortable with in each particular situation, whether that be show up and wait out any thunder or lightning, or skip workout altogether and wait until the next day. Either way, nobody will be penalized in any way for skipping any workout. In the event of cool, rainy weather, we will have workout as scheduled; the water will be most likely be warmer than the air, so everybody should be comfortable in the water. Again, families are encouraged to make their own decisions as to what's best for their child(ren) in each particular situation. In the event of any extreme weather or prolonged dangerous conditions which cause us to cancel any workout, a notice will be posted here and on the club's website; check both sites if you're uncertain as to whether workout has been cancelled.

MEETS:

• The B/C meet entries for Farmington have been submitted and accepted; families will be emailed later this weekend with their entry fees. We have ten athletes participating in this meet next weekend, and I'm looking forward to a great meet!
• Sioux Falls Meet, July 10-12: meet information should be available from the meet host this week, at which time I'll hand out information at workout.
• ABC Finals & State Meet info - no information is currently available.

If anybody has any questions, ideas or concerns, please email me directly at erikcollins19@gmail.com I'm looking forward to a great week!

EC

Friday, May 29, 2009

** WORKOUT for Friday, May 29 is at the bottom of this post**

Schedule Update for the next week:

**Email me (erikcollins19@gmail.com) by Sunday, May 31, no later than 9 p.m. if you want to swim in the B/C meet in Farmington. I'll be doing the entry the next day, so don't forget to email me if you want to swim in that meet!
Regular workout for this Friday, May 29th - 6-8 p.m.;
Monday, June 1st: 4-6 p.m. - except for anybody swimming in the meet this weekend;
Tuesday, June 2nd: 6-8 p.m. MINI-MEET for the Developmental Group;
Wednesday, June 3rd: 6-8 p.m. - LAST WORKOUT AT THE MIDDLE SCHOOL!
No workout on Thursday June 4 or Friday June 5!
Monday, June 8th, workout at the outdoor pool (7th street in Northfield, by the Golf Club) from 7-9 a.m. Regular workout each day for the Senior Group will be from 7-9 a.m.; for the Juniors, from 7-8:30 a.m. The Developmental Team will practice from 8-9 a.m. on Tuesday, Wednesday and Thursday. All workouts will be held at the outdoor pool. Considering this is our only option for workout each day, we will do absolutely everything we can to get practice in. In the event of bad weather, we will cancel workout if there is lightning in Northfield. If it is raining, we'll have workout. Naturally, we understand if poor weather makes it uncomforatble for your child to attend workout.
**Good luck to Allie Clark, Emily Anderson, McKenna Jones & Noelle Betterly, who will be swimming this weekend in the "A" meet up at UM!**


Workout for Friday, May 29th, 2009

SENIORS:

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
1 x 300 - 50 fist free, 25 breast kick on back, 4 times through
:20 rest
1 x 300 - 50 choice drill in main race stroke (NO FREE), then 25 fly kick on side, 4 times through
1:00 rest
3 sets of (Allie & Emily go 12 x 75's):
2 x 75 swim free breathing every 3 strokes @ 1:10 (@ 1:20 for Lanes 3 & 4)
2 x 75 swim 50 free br 3, 25 choice kick FAST @ 1:15 (@ 1:30 for Lanes 3 & 4)
2 x 75 swim free/main race stroke FAST (NO FREE)/free by 25's @ 1:20 (@ 1:40 for Lanes 3 & 4)
Lanes 1&2: go 1 x 400 swim backstroke after finishing the 18 x 75, with good turns & breakouts. When Lanes 3&4 finish their 75's, the entire group can start the 16 x 50's together.
From a dive (1-3; #4 is always drill from a push):
16 x 50** @ 2:00 (Allie & Emily, go 8 x 50, then get out; the Juniors can do these 50's with the Seniors; when everybody is finished with the last 50, go a 200 easy drill and that will be all!)
1st 50: 20 yards swim FAST/30 yards drill;
2nd 50: 30 yards swim FAST/20 yards drill;
3- all swim FAST;
4- all drill.
Don't change strokes within a set of 4; try to race people who are as fast or faster than you.
** Start the 16 x 50's @ 2:00 no later than 7:15 p.m.!**

JUNIORS:

300 swim easy freestyle with flip turns;
200 reverse IM drill
1:00 rest
Kicking first:
3 sets of:
3 x 50 swim free breathing every 3 strokes with flip turns @ 1:30 (Greta can go 4 @ 1:00, Bailey too fi she is there)
1 x 50 kick FAST @ 1:30
3 x 50 kick ez/FAST by 25's @ 1:45 (Greta & Bailey can go 4 @ 1:30)
1 x 50 swim/kick by 25's FAST
1:00 rest between sets
Freestyle drilling: start with fist drill, tell them to think about getting the water on their forearms, but to keep their fingers OVER their thumbs! After some 25's (6 or 8 x 25's on that drill?), pick some other drills to do with them until it's time to go the 16 x 50's @ 2:00 with the Seniors.
**Start the 16 x 50's @ 2:00 no later than 7:15 p.m.**

Thanks, Ann! Have a great weekend & tell everybody I'll miss seeing them tonight!
EC

Hello athletes and families of Northfield Swim Club!

Just a couple of announcements for this week:

• Entries for the TWIN "A" meet are posted on the wall by the file cabinet just inside the pool entrance. Please submit your check to cover the entry fees as soon as possible, payable to Northfield Swim Club. Anybody swimming in the TWIN "A" (Allie Clark, Emily Anderson, McKenna Jones & Noelle Betterly) will be off on Monday, June 1st - no workout for those ladies the day after the meet!
• I've handed out the meet information for the B/C meet up in Farmington (June 13-14). If you haven't received thsi information, please let me know and I will get a copy to your child for them to bring home to you. I need to know by Sunday Night, May 31, no later than 9 p.m., if you plan on swimming in the meet. Keep in mind, this is a short course meet (25 yard pool) for those athletes with B or C times, the Minnesota Swimming time standards.
• THERE WILL BE NO WORKOUT FOR ANYBODY ON MONDAY MAY 25! It's Memorial Day, and the school is closed, so we will be unable to use the pool that day. Our regular workout schedule will resume on Tuesday, May 26th.
• Parents are reminded that I'll be at Perkins on Friday Night after workout (about 8:20 p.m.) if you'd like to come by and ask any questions about the way I handle any particular aspect of coaching, or any swimming questions in general.
• Lastly, and most importantly, everybody is encouraged to be preparing for their end-of-year exams NOW - don't wait for the weekend before your test to begin studying! Start reviewing your notes and test from throughout the year NOW - a little studying each day or every other day will go a long way in preparing you for each exam. Remember, you're a STUDENT-ATHLETE - the student should always come first!

If you have any questions, feel free to email me at erikcollins19@gmail.com. I'm looking forward to a great week!

EC

Saturday, May 16, 2009

ALLIE C. - written for scy
Warmup well, do a good job with the kicking.

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
1 x 200 - 50 fist free drill, 50 choice drill NO FREE
:15 rest
6 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill;
evens- kick build to FAST (all out FAST in 3rd set)
No rest between sets.
1:00 rest after 3rd set, then...
3 sets of:
1 x 150 swim negative split free or back @ 2:15 (2:20 or 2:30 on backstroke)
3 x 50 kick on back @ :50 - make the interval; go @ :45 if you can in 3rd set, @ :55 if need be
1 x 150 swim/drill by 25's, build the swim to FAST finish @ 2:30 free, 2:45 back
3 x 50 kick FAST @ 1:15 - hold your fastest average possible
1:00 rest between sets.
400 easy pull free br 3/5/7/9 by 50's after 3rd set = 4050 scy. Do an excellent job with your HW this weekend, make sure you're ready for your final exams. Have a great day!