Winter Training Updates

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=90 BGCOLOR="#CC3333" TEXT="#080000" background="07cb85a3.jpg"> <div> <FONT SIZE="6" COLOR="#FFFFFF" FACE="Arial" ><B>   Ohio Wesleyan University Swimming & Diving</B></FONT><B>    </B><B> |     </B><A HREF="index.htm" TARGET="_top" TITLE=" Ohio Wesleyan University Swimming Di"><B>home</B></A></div> <div> <A HREF="our_schedule.htm" TARGET="_top" TITLE="Parents"><B>Parents</B></A></div> <div> </div> </td> </tr><tr> <td valign="top" width=210 BGCOLOR="#CC3333" TEXT="#080000" background="07d0c0e3.jpg"> <div> <A HREF="st__louis_information.htm" TARGET="_top" TITLE="St. Louis Information">St. Louis Information</A></div> <div> <A HREF="winter_training_information.htm" TARGET="_top" TITLE="Winter Training Information">Winter Training Information</A></div> <div> <A HREF="winter_training_itinerary.htm" TARGET="_top" TITLE="Winter Training Itinerary">Winter Training Itinerary</A></div> <div> <B>Winter Training Updates</B></div> <div> <A HREF="ncac_conference_meet.htm" TARGET="_top" TITLE="NCAC Conference Meet">NCAC Conference Meet</A></div> <bR> <bR> <div> The Hall of Fame Pool</div> <bR> <div> <A HREF="http://ci.ftlaud.fl.us/flac/index.htm" TARGET="_top" TITLE="http://ci.ftlaud.fl.us/flac/index.htm"><IMG SRC="0ff784f0.jpg" border=0 width="120" height="79" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></A></div> <bR> <div> ISHOF</div> <div> <A HREF="http://www.ishof.org/" TARGET="_top" TITLE="http://www.ishof.org/"><IMG SRC="10153500.png" border=0 width="83" height="80" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></A></div> <bR> </td> <td valign="top" height=390 width="100%" BGCOLOR="#FFFFFF" TEXT="#080000"> <div> <I>Winter Training Update</I></div> <div>                                                                                                                  <script src='http://voap.weather.com/weather/oap/33304?template=GOLFH&par=1000305757&unit=0&key=0e642fa219693a064eb82e85dcffe876'></script>  </div> <bR> <div> <B>December 30</B><FONT SIZE="1" COLOR="#000000" FACE="Verdana" ><B>th</B></FONT><B>    SATURDAY      Day #1</B></div> <bR> <div> We departed Ohio Wesleyan in our bus for our 1600 mile journey at approximately 1:30pm on a beautiful Saturday; for Ohio.  The weather was warm with the temperature nearing 50 degrees.   Maybe the nice weather and less than heavy weekend traffic helped make the trip go without a hitch.  The first half of our bus ride went quickly arriving at the point where we switch drivers ahead of schedule.  (Point of clarification - there are two reasons for a driver switch. One, we drive for twenty some hours straight, not a good idea for one person to do alone. Two, the bus drivers are not allowed to drive more than a certain number of hours per day)</div> <bR> <bR> <div> <B>December 31</B><FONT SIZE="1" COLOR="#000000" FACE="Verdana" ><B>st</B></FONT><B>    SUNDAY      Day #2</B></div> <bR> <div> As we switch drivers we move into the second day of the trip. Our second half of the bus ride went as easily as the first; a few more frequent bathroom breaks but we didn't leave anyone at a rest stop.  We arrived at our destination at 10:45 am on a beautiful day in Ft. Lauderdale.  It was a sunny, 80 degree day while we sat around the hotel pool waiting to check into our rooms.  Because we arrive before noon, not everyone has checked out.  The hotel staff was quick and we were all in our rooms by 1:15pm. (It is a nice place relative to other choices around here)   Some chose to sleep, some chose to go to the beach; I chose to go for a bike ride to get the blood moving again.  Sitting on a bus for twenty-one hours can really take its toll.  </div> <bR> <div> At 3:00pm we all met around the hotel pool and walked the one-mile to the International Swimming Hall of Fame pool (ISHOF).  I went over a few simple rules; most important, to stick together and not go wandering alone.  We did some sit-ups and then headed to our lanes.   The first practice was long course; meaning it is in a 50 meter pool, not a 25 yard pool like at OWU.  This takes some psychological adjustment when the wall does not appear 25 yards along.  Long course is very good for them because it allows swimmers to get into a rhythm that they can not achieve in a short course pool (25 yards), because the wall appears and they have to interrupt their strokes and turn.  </div> <bR> <div> Practice #1     - 5000 Meters = 5450 yards</div> <bR> <div> After practice we descended upon a local Win-Dixie grocery store like a swarm of hungry locust.  One hour and fifteen minutes later we were all packed up and headed back to the hotel.  At 9:00pm we gathered around the hotel pool and had some pizza and sparkling apple juice to bring in the new year; somewhere.  I am not sure how many actually made it to the ball drop; not me.  </div> <bR> <div> <B>January 1</B><FONT SIZE="1" COLOR="#000000" FACE="Verdana" ><B>st</B></FONT><B>    MONDAY      Day #3</B></div> <bR> <div> Nothing like a morning off!  The day was beautiful and the team took advantage of the nice weather and headed to the beach.  For the time I was on the beach much of the team was in the water playing in the waves.   That afternoon, at 2:45pm we headed to the ISHOF for dryland and practice. In the heat of the day we did our sit-ups and stretch cords. By the time practice began at 4:00pm,they were ready to get in the pool.  One thing many did not realize; the sun and playing in the waves can take a fair amount out of you.  Practice was not too difficult and we ended with a 2007 meter warm down.   As with anything some liked it others could not concentrate long enough to swim that far.  While at practice I went to check on our pool schedule to make sure there were no changes.  Good thing I did, we were not scheduled at our short course pool for the 2nd and I had to find a place to swim the next morning at 8:00am.  Luckily, the man who is charge of scheduling teams was one of my college coaches.  Archie Harris set me up with some lanes at ISHOF for the next morning; we would get an extra long course practice on our first day of doubles.   </div> <bR> <div> Practice #2      - 5507 Meters = 6000 yards</div> <bR> <div> Once again that evening we descended upon the Win-Dixie with a smaller group; those who arrived after our trip the previous day.  Some went to grocery shop some of us went for the ice cream; Maggie moo's next door.  It was a quiet night with the first morning practice looming and the first day of doubles.</div> <bR> <div> <B>January 2</B><FONT SIZE="1" COLOR="#000000" FACE="Verdana" ><B>nd</B></FONT><B>    TUESDAY      Day #4</B></div> <bR> <div> At 7:00am when I looked out the window there were some clouds sitting out over the ocean looking like they wanted to come ashore.  By the time we started to walk to the ISHOF it was mostly clear and we had good weather for the morning session.  Morning practice was fairly short only 4000 meters; I did not want to kill them the first day of doubles.  After morning practice we did our sit-ups and leg dryland so that we would not have to come back quite as early for afternoon practice.   On the walk home it began to drizzle out; not  a real rain but enough to get things wet.   It rained on and off for most of the break between practices but some still went to the beach and did some swimming in the ocean; not like the day before.</div> <bR> <div> We headed over for the ISHOF at 3:30pm and the sky was darkening in various places.  We were in the water at 4:00pm like scheduled and then it started to rain; not a real problem for the swimmers, only for Liz and I.  They did a great job with the afternoon practice; it was the most challenging of the trip so far.  All told they swam a total of 8400 meters today.</div> <bR> <div> Practice #3 & 4     - 8400 meters = 9200yards </div> <bR> <div> <B>January 3</B><FONT SIZE="1" COLOR="#000000" FACE="Verdana" ><B>rd</B></FONT><B>   WEDNESDAY       Day #5</B></div> <bR> <div> It was a beautiful morning as we headed out for our first short course practice at the Fort Lauderdale High School pool.  We arrived with plenty of time to stretch and get ready to swim while waiting for a masters swim team to finish up.   I talked with a coach who was on deck and discovered that they had a team of juniors from Fort Lauderdale Aquatics coming to swim during our scheduled time.  We had to squeeze into five lanes but we managed just fine.  Apparently the woman who schedules the pools made a mistake and scheduled two teams there at the same time.  We have it all worked out now.</div> <bR> <div> This was a practice where I was looking to see how they would handle it; slightly challenging.  They all did very well which tells me they are ready for just about anything I can give them.  They swam 5300 yards in the morning and even finished early.</div> <bR> <div> That afternoon we gathered at 2:45 for our walk to the ISHOF pool and our long course practice.  They were in good spirits because they knew we were headed for our team dinner after practice and they would not have to walk back to the hotel.   I had a special practice planned that actully ended early (3300m) with what we call a "get out swim".  I had Caitlin Hagen (Birthday girl) swim a 50 meter free while the team sang Happy Birthday to her.  The catch was, she had to finish before they finished the song.  Of course they would sing slowely; so slowely and out of sink you would think there was a heard of cows dying in the pool; it was bad. Anyhow, they were out early and we were off to "Big Louies" for dinner.  It was good for the most part; there were a few dinners that arrived late.   </div> <bR> <div> Practice 5 & 6       - 8900yards</div> <bR> <div> <B>January 4</B><FONT SIZE="1" COLOR="#000000" FACE="Verdana" ><B>th</B></FONT><B>   THURSDAY       Day #6</B></div> <bR> <div> With several hard practices behind us the need for recovery was certain. We had a fairly easy practice Wednesday night and I let them sleep in Thursday morning.  At 9:30 we walked over to the ISHOF pool for the famous College Swim Coaches Forum 50 x 50's at 10:00am. These are not too difficult; both Liz and I did them with the team.   This was a needed break.</div> <bR> <div> Without dryland in the afternoon we did not have to head to the ISHOF until 3:30pm.  This gave the team plenty of time between practices for for sun or sleep.The practice I had planed for the afternoon is a test of physical and mental endurance; it ends with a 1500 meter swim for time. With the whole practice totaling 6100 meters; this is a big one.This is more a test of mental toughness than physical.  </div> <bR> <div> Practice 7 & 8       - 9275yards</div> <bR> <div> <B>January 5</B><FONT SIZE="1" COLOR="#000000" FACE="Verdana" ><B>th</B></FONT><B>   FRIDAY              Day #7</B></div> <bR> <div> To accomodate the FLA swimming team we took the 10:00am-12:00noon slot ath the high school.  It was nice because they were able to sleep in again. We headed to the high school at 9:00am and proceeded to do our dryland before we got in to swim.  Practice was no too challenging to allow for some recovery from the evening before.  I gave the team some homework on Wednesday; they were to write down and turn in a swim set to me by 3:30pm Thursday.  I took all the sets, folded them up and put them in a bag.  So this morning we had a grab bag practice; I would ask a question, first to get it right would pick from the bag. They swam 4000 yards total Friday morning.</div> <bR> <div> We again started walking to the ISHOF at 3:30pm for our afternoon practice.  The team had proven their aerobic capabilities; now it was time to start doing some fast swimming.  This was our first practice with fast swims from the blocks for time; I think they were happy to do so.  Practice totaled 4000 meters woth an increase in intensity.  </div> <bR> <div> The captains had a scavenger hunt arranged for the teams return trip to the hotel.  They were assigned to one of five teams and given a list of items to find and bring back to the hotel.  Each team would get addition points for speed; the first team back would get the most points and so on down the line.  The big bonus was: find the captain. Each of the three captains hid along the route back to the hotel; if any of the teams could find one of them and bring them back it would be big bonus points.  There was ice-cream riding on this one.   </div> <bR> <bR> </td> </tr></table></body>