Monday, August 28, 2023- written for short course (yards or meters)

Monday 8/28 workout follows the recap from Saturday's meeting...

Thanks to everybody who came on Saturday to pickup their MAKO swag and review the expectations of the group for the coming year. Here's what we talked about...

Priorities:

• Schoolwork- always remember that the "student" comes first in "student-athlete;"
• Create a routine- make it practical & thorough without over-scheduling yourself. Don't be afraid to adjust the sails a bit, or ask for help when necessary. Also, limit your screen time, especially late in the day;
• Be Consistent- stick to your routine, follow through with your school assignments, and get to workout each day. Keep your goals in mind to help you stay focused.

Key points to remember:

• The best way to make yourself marketable to college coaches is to have good grades, and swim a mean 200/400 IM;
• Ask questions if there's something you don't understand (in workout, or at meets), it's how you learn. If there's something you don't understand, odds are that you're not alone;
• Make sure your "self-care" away from the pool includes the following: proper hydration (have a filled water bottle with you throughout the day, sip from it every ten minutes), proper nutrition (learn how to prepare healthy meals for yourself & pack smart snacks to have throughout the day), adequate rest (target 8 hours of sleep per night, work backwards from the time you have to get up). And, if you need to stretch before workout, then plan to arrive on deck early enough each day so you can stretch prior to the start of workout. Don't show up five minutes early and then stretch for ten minutes. Getting in late isn't helping anybody- you, or your teammates.

Lastly...and most importantly, never forget the four most powerful words in all of swimming:

I DID THE WORK

Nothing will empower you more behind the block on race day than being confident because you did all the work along the way. 

Contact me with questions (text or email is best, call in an emergency):

erikcollins19@gmail.com

301-980-4747

Workout for Monday, August 28, 2023

1 x 600- 300 swim freestyle/200 reverse IM drill/100 kick on back

1:00 rest

With fins:

4 x 50 @ 1:00 (@ :10 rest if no clock)- 25 catchup free drill, 25 kick on back (4 UDK's!)

4 x 50 @ 1:00 (or :10 rest)- 25 dolph kick on side, UNDER H2O- slow and full dolph kick; 2nd 25 is choice drill NO FREE

6 x 75 @ 1:45 (or @ :30 rest)- 50 breast pull w/dolph kick & flip turns, wide press w/head down;

:10 rest at the 50, then...

last 25 is FAST UDK on stomach

Check HR and take fins off

Finish up with...

8 x 50 @ 1:00 (or @ :15 rest) as follows:

odds- swim breast/free by 25's

evens- swim free/kick on back with arms pointed UP by 25's

Check HR again, then go a single 150 easy drill/kick before you get out.

Do an excellent job with your HW tonight, be thinking about your goals for the coming year. Have a great day!