New Year's Baptism

Ham finished the jog the fastest while running the furthest.

January 1, 2013

It took a lot longer than usual to write this entry.  It's gone through several drafts and, in an attempt to paint a picture that our first practice of 2013 was rosy, I found myself having to dig very deep to find the positives.  Rather than harp on the negative, here is a recap of the purpose, the practice and the positives from our shore swim. 

January 1, 2013, 7:35AM, Ft. Myers Beach, FL

During the first day of the new year, we find ourselves on the Gulf Coast, watching the sun rise in the hopes that the new year will bring new fortunes.  Seems cheesy enough, right?

After a 10-minute stretch, we jog as a team for about 1.25 miles on the coastline before turning around and returning to our bags.  Once congregated, we grab our goggles and head for the water.  Another simple concept at work: if we can swim in the Gulf of Mexico on January 1, we can do anything.  Not only anything, but anything that others wouldn't dream of doing.

I invite you to read last year's entry about our Gulf Swim.  It's helps me to walk down memory lane to reignite those first days of the new year when we could tell stories of when we felt we could do anything.  Last year's entry also provides links for the 2010 and 2011 Gulf Swim, which were, literally, life-changing events for those involved.

Miriam was kind enough to take a video of part of the swim.  You can draw your own conclusions from what you see and hear. 

Credit is due to Mohamed Bouzaghrane.  He was first in the water and swam ahead of his teammates.  He would have kept swimming to Naples if asked.

Credit is due to E'lan Brewer, Janai Ederaine and Keely Monge.  The three women were the next group out to sea and swam like they knew what they were doing.

Credit is due to Trent Popovich, Ben Skelding, Emeka Brooks and Benta Horton-Gee.  They, too, stuck together and, even though it took them a little longer to get motivated, they swam as far as their teammates leading the charge. 

The afternoon was a treat for many reasons:
1) It was beautiful outside ... upper 70s and sunny.
2) Instead of returning to FGCU at 2PM, we returned at 4PM.
3) Practice was more of an advanced warm-up than a practice (3600 meters total.)
4) We had the opportunity to swim with and against North Dakota.

Our "neighbors" from North Dakota have provided a competition for us each of the last three trips to Ft. Myers.  They are a gracious and friendly group of 42 and were willing to practice with us. 

A beautiful day to make a friend...

The practice last for about 80 minutes before we split into our respective teams and formed relays that would compete against one another.  The first relay, the women's 200 meter medley, was our most impressive showing as a group.  Benta, Briana Dillon, Janai and E'lan took first place in a time of 2:21.59. 


Janai listens attentively while Benta refuses to smile.

Miles and Trent continue to show-off their social skills.

If you are wondering who that person is in the middle of the photo, that is North Dakota junior Camille Merwin.  Janai and E'lan swam with Camille and made it a point to snap this photo at the conclusion of our time with UND.  It was a very impressive gesture from the Lady Bison.

Practice wasn't over for the team.  Upon leaving the facility, we did four rounds of pull-ups, crunches and dips underneath the moonlit sky.  This was a great effort by the team as the encouragement was at a high level and the performances was equally intense.

Certainly a lot of activity for the first day of the new year.  Tomorrow we begin our quest to relocate to Washington, DC.  We hope you have a terrific beginning to your new year.

2012's Finale - Part II

By the time 2PM EST on December 31 rolled around, the Bison swimmers pictured above had been through 8 water practices and 4 dryland routines in roughly 96 hours.  Miriam was kind enough to interview one of our senior leaders just before practice in the pool had begun.  Apparently:
a) we've infused a lot of enthusiasm for these workouts.
b) we haven't been working Darell hard enough,
b2) so he has to continue his training by walking briskly to the mark in the cement before finding the camera.
c) most of us will have no problem with our 2013 resolutions.
d) Darien knows a mustache when he sees one.

There were a lot of things working in the favor of the Bison on New Year's Eve for their afternoon workout.  It was sunny.  They had 2 traditional workouts planned.  And it wasn't cloudy.

This video goes through what is called a Snake and a Jog.  (We welcome anyone that would like to give this routine a particular name, like "The Submissions" or "The Lemming Set" or "Extreme Lifeguarding Set.")  I really enjoy seeing which members of the team give the best effort on this particular set.  A couple clarifications from the narration on the video:
1) We've done some form of this set during all four Florida trip, but each of them has been unique. 
2) After careful reflection, we've established 5 traditions in Florida (2 involve a body of water, 2 involve dryland, and 1 involves eating.)
3) You can modify the instructions for the swim however you'd like.

When this set had concluded, roughly 45% of the practice in the pool had been finished.  The remaining practice featured Day III of CCSA objectives that included training for the 1650 freestyle, the 100 freestyle and the 200s of stroke.  We were very proud of the efforts the team put forth and, just as they did on December 30, the momentum they continued to create from previous practices carried into this workout.

One of the other aforementioned traditions that took place after their workout in the pool finished was our game of Capture the Flag.  Unlike previous years, this year we played on the hotel grounds, which was this barren pit on sand and straw that you can probably make into two or three pitches.  No one was able to get any photos or video of the game, and it's probably just as well.  This game was, by far, the most action-packed and well-strategized contest we've had. 

We kept the same teams for Capture the Flag as Hoover Ball and, this time, Team Ripped (Kelvin, Darell, Ben, Emeka, Mohamed, Janai, Ashley, Keely, Benta and Miriam) were victorious by the score of 5-4.

There you have it .. 2012 is in the books and it's on to 2013.  There will not be a longer stretch of difficult training for the Bison in such a compacted amount of time.  We still have 36 hours remaining in the Ft. Myers Experience and we'll check back in with more raw footage and commentary.  Until then, enjoy your new year.

2012's Finale - Part I

December 31, 2012

When you fully immerse yourself in the training trip experience, sometimes it's difficult to put into words just how unique the lineup of routines and challenges is.  The reflection and reaction need to be staples of the trip.  Without sincere reflection of the work you are putting in, the good habits become much more fleeting than they do solidified.

The final long course practice of 2012 was meant to be a grueling routine of fin work incorporating orange and blue levels of power.  We broke into two groups:
Ice Kingdom: E'lan, Bri, Janai, Keely, Darien, Ben, Miles, Ham, Emeka
Bone Chillers: Ashley, Shaianne, Benta, Kelvin, Darell, Trent, Matt, Cam

Each group executed 2100 meters of fin work with two different objectives; Bone Chillers were more sprint-based with the Ice Kingdom mixing long-distance IM with base-free work.  Even though two unnamed Bison could not finish the workout, those that stayed did a nice job pushing each other through the timed set. (6x50s in Pink + either 4x200s in Orange or 6x100s in Blue/Orange.)

Here are two quick looks from the morning:

Despite the 6:22AM EST chill, we prepare for the 2100 meters of fin action.

Bri and Janai exit the pool after a job well done.

The thing I like about this two photos is the massive difference in sunlight.  The math will tell us that only 1 hour and 35 minutes have passed, but it looks like two completely different scenes.  For all of you out there that have never experienced swimming outside, it can seem like an excruciatingly long time during a practice that has such stark backdrop contrasts.  The effort was there this morning.

The master plan was to show some reactionary videos about the practice the team just endured.  Unfortunately, the content was immersed in rated-R language and could not be shown with some type of waiver.  Even after a second and third take, it was better to allow the team some time to gather themselves before asking some questions.  The good news is we did manage to make a super video (click to the left) giving you a small glimpse at our living arrangements as well as the breakfast routines that some of the Bison chose to partake in. 

Some interesting notes from this video:
* Notice how Ben doesn't want to hear Trent sing anymore, so he begins to narrate.
* The team is all situated on the first floor of the Homewood Suites.
* Mohamed took that plate from the three people chasing him.  That's why he was walking so fast.
* None of the strangers in the video volunteered to be in the video.
* Ashley continues to star in all of the videos. 
* Yes, Darell talks like that all of the time.
* If you want to learn like Emeka learns, click here.
* Look how Trent goes to chop the eggs with the spoon and chops nothing.

Enjoy.  We'll check-in later.

The Chills and Thrills

Wind, Steam, Sunrise, Action ... It must be Florida

(In the course of reading some of our blog entries and watching some of the videos, it's important to clarify what day and practice we have just completed.  So, please know, today was the fourth day we've been in Ft. Myers; we've completed four afternoon practices and three morning practices.)

The full moon greeted us this morning on a clear, windy and chilly day throughout western Florida.  Our morning practice was designed to forge our men's team and women's team.  We positioned all of the women in lane 8 and ran through a gauntlet of distance sets that featured each of them sacrificing themselves into the brisk wind.  Their final 50 had to be done on the block.  It was reported that all of the women (Bri, Jan, Ash, Brew, BHG, Killa and Shy) gave a supreme effort ... well done ladies.

The men basically swam as fast as they could for an 800, a 400 IM, and 5x100s.  Some of them say it was hard.  Others asked for more.  It's hard to argue their fight; the set asked them to swim as fast as they could for as long as they could.  The unforgiving air didn't do anyone any favors.

Our video journalism skills continue to exceed expectations.  I could spend an hour writing about the nuances of each of the Bison, but why not let this historic clip sum it up.  (Please be sure to watch it at least three times to appreciate it more and more.)

The afternoon session went very well as we continued to build from one good practice to the next.  We tried to write a workout that might inspire some of our DC natives that might have a little more on their minds.  Here you'll find sophomore Shaianne Johnson, freshman Cameron Gray and another person modeling the practice. 

Do you think Benta knows she's in the picture?

We spent the first six practice breaking into different groups.  This afternoon, we switched it up a bit and had the entire team tackle the same obstacles.  Afternoon routines have been designed around the conference championship events.  The second day of conferences is a pivotal day for everyone on Howard.  Whether they will tackle the 400 IM, the 200 free or the 100s of stroke, something could be gained from each set.  Here, now, is a quick video journal of the practice:

Stretching ...

followed by ...

protesting ...

punctuated by...


ignoring coaching instruction.

And then it was time for our annual Hoover Ball game.  Every year we've chronicled the adventures of this great game.  If you are unfamiliar with the rules, here's how it works:
* Same as volleyball, except you catch and throw a medicine ball instead of a volleyball
* Be careful not to hurt your shoulders and face (but your knees and wrist should be OK, so that's a plus...)

This photo provides a lot of helpful information.  Notice how the medicine ball lands on the sand in bounds.  This means the team in the foreground earns a point.  Despite Matt Calhoun pointing at the medicine ball, his team does not receive a magic point for simply spotting the throwing utensil.

Check out these two videos that both highlight some of the in-game action and recap the winning team's humility.  The game was very well-played; the fastest moving contest that we've had at Howard.  There was strategy, sacrifice and the occasional rejection from the net (click the link to the left) or a drop through the fingertips.  When the sand settled and the comebacks were thwarted, Team Chiseled (E'lan, Bri, Shai, Darien, Miles, Matt, Trent and Cameron) emerged winning the contest against Team Ripped, 2-0 (15-13, 15-10.)

Here is the recap from one person's gracious point of view.

This Sunday, though, proved to be a magnificent day for the Bison.  To put a bow on the chilly day, we offer this recap from four Lady Bison.  Some items to note from the video:
1) Notice how much space the ladies have to film and they choose position themselves in the direct aim of the sunlight (which is opposite of yesterday's morning video that was filmed in the dark.)
2) Why do you think Ashley looks so angry in the first and final 30 seconds of the video?
3) Do you sense a theme that no one knows what day it is?
4) Check out Bri's glamour pose when E'lan requests the trio scoot in...
5) I would like to apologize for the below-average grammar throughout this particular clip.
6) At least we have each other to motivate each other.
7) What do you think Trent was doing in the dirty dishes section of the eating room?

There are probably 10+ more questions that you are asking yourself, too.  Feel free to post a comment or a question on any of these posts.  Tomorrow is the final day of 2012 and it promises to be extraordinary. 

You Can't Make This Up

I will try to be as brief as possible with this particular entry because of the fine work many of our Bison did today both in and out of the pool.

Today (and in many future entries,) we asked several members of the team to take charge of the camera and play the role of investigative reporter.  If today's raw footage is any indication of what is to come, you are in for quite a treat.

What I enjoy most about these videos is how each has a distinct approach to the assignment. 

Let's examine this first video:

You might be saying to yourself, "There's something wrong with my computer; I can't see anything."  The reason you can't see anything is because we couldn't see anything this morning, either.  We arrived at the pool around 5:45AM and the lights would not be turned on until around the top of the hour.  In this video, you'll hear sophomore Matt Calhoun ask a couple of questions to team members.  Usually the first rule of taking videos is to make sure you can see something, but I guess the audio will have to do.

 

Other interesting observations include how the Bison Matt is interviewing not only think they can be seen, but how they there isn't a solid train of thought from anyone.  It should be pointed out in the beginning of the video that Matt's first question is, "Is it dark outside, guys?"  Listen to the commentary and have a small amount of sympathy for anyone trying to talk in the dark before a workout.  We should, however, Herc Up, as is junior Darell Hungerford's advice.

 

This morning went really well from the groups.  We had four different workouts going, with solid performances from senior Darien Washington, sophomores Briana Dillon and Miles Hector.

 

Speaking of Miles...

 

This second video (click the link to the left)was reported by junior Janai Ederaine.  You should know that Janai put a lot of thought into creating this video, including making sure the audience could actually see something and using the Christmas tree has a backdrop to give the effect this training trip is one massive holiday gift.  Miles, along with sophomores Mohamed Bouzaghrane and Ben Skelding, endured the most meters in the long course morning practice and should be commended for it.  Miles does a nice job articulating his thoughts while Janai continues to ask questions with the help of the telepathic, voodoo Santa. 

 

The afternoon practice started sluggish, much like yesterday afternoon's workout.  The difference, however, came in the second half of the practice.  The 50 sprint group and 500 free group stepped-up nicely during the most anaerobic portions of the practice.  It was a nice rallying cry for the group as fatigue seemed to transform into motivation to give more effort.

 

The dryland portion of the afternoon followed the workout.  I could write a lot about the land activities, but why don't we let the video below, featuring sophomore Trent Popovich and freshman Cameron Gray, do the talking:

 

There are many points of note from this video (click the left link again:)

1) Notice how Cameron is allotted the :11 sec. mark to the :14 sec. mark to talk and Trent takes the :14 sec. mark to the 1:00 mark.

2) Did you hear how Trent told the world that he and Darell missed the bus for practice.  Can't say I told him to say that one ...

2a) Trent and Darell made it 2 miles in their jog to the pool before their coach politely requested that Anthony and Miriam pick them up in the bus.

3) Ben takes great pride in getting Trent and Cameron excited about Trent "dunking on" their coach, who just so happens to write the workouts for each practice.

 

Emeka will break you.

 All-in-all, it was a good day to be a member of the Bison.  We worked very hard, forced the wind and cloud cover to head north and away from our training schedule, and build team camaraderie at the expense of one of the greatest recreational, basketball activities known to mankind.  We continue to build muscle, build trust and build the foundation for what hopes to be a epic final eight weeks to the season.

 

Sunrise to Sunset

You haven't officially arrived on your Florida training trip until you've swum when the sun was still napping.

It looks like we've arrived.

The morning chill certainly could have been much worse.  It felt like it was in the low 50s when the bus pulled from the Homewood Suites at 5:30AM EST and into the FGCU Aquatic Center.  We were first on the scene and, as you'll see in the video, were slightly more spry than our friends from St. Thomas.  The water temperature was a good 30 degrees warmer than on deck, which is always a nice incentive for swimmers to get in the pool quickly and remain in there.

Today was the first real test of attrition for the Bison. Many team members have not experienced close to 5 hours of training in a single day since last year's Florida trip.  The morning workout was a good one and the unfamiliarity of swimming for a longer time without a wall caught a few team members off-guard, especially when it came time to kicking in streamline on our backs.  Nevertheless, the first hour gave the team the chance to get their legs loosened with the second hour providing opportunities to push their thresholds for the first time in Ft. Myers.

Two noticeable, excellent morning performers where senior E'lan Brewer and sophomore Emeka Brooks.  Brewer took complete control of her lane during the set of 4x300s and 5x200s.  It is great to see the veteran make the most of her final training trip to the Sunshine State.  Brooks challenged himself during his round of 4x200s and 7x100s, opting to swim fly during the first 50 rather than settle for freestyle for the entirety of the set.

The gorgeous scene at 7:10AM as the Bison battle through the water.

The afternoon started sluggish on a number of fronts and fatigue was settling into many members of the team once the 3PM hour commenced.  You could attribute this to the gray clouds that draped the area or the newness of being 18 hours from DC wearing off.  We eventually broke into two groups that included IM on the right side of the pool and freestyle on the left side.  Both sides had an aggressive run of 2700 yards before a demanding run of 4x150s for the IM group and 6x125s for the freestyle group.

The fun of the afternoon was not over, though, as dryland's intensity demanded quite a lot of physical discipline from the Bison.  Each team member completed two different circuits.
Circuit I - Done 5x in groups of 3
* 50-yard dash
* 5 medicine ball burpees
* 5x3 jump ropes
* 5 dips
* 5 Ab Wheels
* 5 Pull-Ups
* 50-yard dash

Circuit II - Done 2x in groups of 3
* 40-yard dash
* 10x3 jump ropes
* 10 iso pushups on Iron Gym
* 20 med ball twists
* 40-yard dash

Freshman Benta Horton-Gee starred in this segment for the women's team, showing particular athleticism in the aerobic areas of the circuits.  Sophomore Trent Popovich was physically imposing and consistent with all seven rounds of the circuit.  Both athletes carried their efforts from the pool into the dryland routine.

Battered, sweaty and looking straight into some storm clouds, we trudged onto the bus after a long day of physical demands.  The aches and pains of some quality efforts will be felt when we climb into bed this evening.  It's a good feeling, though, knowing you've set the groundwork for what lies in front of us. 

Florida provides an invitation to make a name for yourself.  You can command respect with an unmistakable work ethic or shrivel to the pressures of inconvenience and pain.  Which side you choose is ultimately your decision and will define your character whether you would like it or not.

Stay tuned for more adventures.  Thank you, again, for your support and encouragement.

From Ft. Myers with Love

We made it.

Thanks to some swift, excellent driving from Charlie and Anthony, the Howard University swimmers have arrived in Ft. Myers, Florida for their fourth straight winter in the care of Florida Gulf Coast University.  Today's forecast was 75 degrees without a cloud in the sky.  What a pleasant welcome!

This year we are staying at the Homewood Suites by Hilton, right by the Ft. Myers Airport.  This place is fantastic.  It's 7 minutes from the pool, across the street from a massive outdoor mall and right off Route 75 for easy arrival and departure.  The rooms are very comfortable with high-definition televisions, Internet, full kitchens and lots of other neat stuff.  Because we arrived so early, we could stay in our rooms for about two hours before heading to the pool for our 2pm practice.

We had the entire facility to ourselves and it was great.  The water was pristine and calm and the warm sun glistened the surface as we passed through the 81 degree pool.  The workout was solid and the Bison looked pretty good considering everyone had been traveling for an extensive amount of time.

After 2100 yards together, the team broke into four separate groups with similar foundations in the main set.  Here's a look at Miles, Ben and Trent's main set, with the other three groups having similar aerobic intentions:
10x75s on 1:15- 25 Fly Kick with board (hips up,) 50 Free, descend 1-4
12x100s on 1:30- #4-9 = Descend 1-5 starting at 85%
10x125s on 2:00 - 25 Short Axis Sprint, 100 Free

When practice ended, we went on a run through the jungle that is the campus of FGCU.  We knew there was an element of danger to our jog as the campus is a natural habitat for many endangered and dangerous wildlife.  I would be lying if I told you I knew where I was leading the team.  I figured we would get lost and read a couple signs that would eventually return us to the bus.  The jog went for about 30 minutes.  Here is a clip of some of the things we saw on our jaunt through the campus.

We made our way to SuperTarget to find some groceries and returned to the comforts of our hotel before 6PM.  All-in-all, it was a magnificent first day.  Tomorrow begins our first day of two practices.  The wake-up calls are set and we'll be ready.  We look forward to checking-in with you throughout the week.  Please feel free to send your comments and well wishes to the team.


It was an outstanding day for a swim.

With Our Powers Combined...

As the time ticked away from our Ft. Myers Training Trip and we recovered from our Gulf Swim, we renewed a coveted match-up with the University of North Dakota.  Their men's and women's team landed in Ft. Myers on Friday evening and began their training at FGCU on Saturday just after our 6AM practice.  And while we were putting a bow on this glorious training cycle, we sacrificed ourselves for one more practice and competition on Sunday evening to have the chance to race a super team.

Yes, those are our Howard Bison sprinkled among the North Dakota women and men.

Steve Parsons, the head coach of North Dakota, proposed the idea of having the two teams train together for roughly 80 minutes before competing against one another in a 6-event relay format long enough to watch the sun set.  Steve and I took turns giving a variety of sets to the integrated group of teams and after 3500 meters of solid work in the water, the team took to their corners of the pool to regroup for the New Years Day Fight to the Death Relay Meet.

The meet was a lot of fun and the chance to swim fast for a short distance against a great opponent is always welcomed.  For the six events, the swimmers had the chance to create their own lineups, knowing we had room for two relays inside each event.  Many of our Bison "volunteered" to swim all six of the events, a moderately noteworthy feat considering each of the events demanded a 50-meter swim.  The most strenuous portion of each event may have been for the 2nd and 4th swimmers in the relays having to trek back to the other end of pool in the correct lane in time for his/her next race.

This action shot spots Ashley Douglas (middle) taking the lead in the 200 butterfly relay in front of two North Dakota ladies.

The meet lasted until 6:15PM and, after congratulating North Dakota on a terrific meet, a quick warm down and swift change of clothes, our bus pulled away from the FGCU facility at 6:32PM for the final time on this training adventure.  It probably doesn't feel like a quick week, especially when your muscles are screaming for a break from the consistent pounding it was taking.  Ending the adventure in this fashion - swimming hard, working with other individuals through sets, communicating with teammates - was all too appropriate. 

We will definitely miss this facility and the people we met in Ft. Myers.  It's been a marvelous trip spent with superior individuals willing to represent Howard University with great determination and class.  Hopefully we each have memories of this voyage that will resonate with us for many years to come.

The Gulf Swim

At 6:35AM this morning, the sun was just beginning to ascend through the eastern landscape, carrying the beginning of a new year.  Just hours earlier, Ft. Myers Beach was a gathering spot for thousands of locals and tourists looking to ring in the new year with festive utensils, plans and fireworks.  Now it is a peaceful solace, clear and crisp, open for the taking.

January 1, 2012 - 6:35AM - Ft. Myers Beach, Florida

There were about 10 minutes that passed before anyone on the team arrived on the shore.  One by one, the Bison emerged from their sleeping quarters just 150 yards away from the coastline.  (For the previous two training trips, the team took a 15 minute ride from our hotel just to get to the shore.)  We shuffled under and past the pier and charted our course for the morning activities.

First we headed west on a team jog for about 1.6 miles along the sandy shores.  Some natives were hastily using their metal detectors and others were making good on their New Year's resolution to bike more.  We absorb a couple of odd glances as well as a few friendly waves.  We returned to our bags and belongings, having built a solid sweat courtesy of our 5K run.

Time for the best part...

If you've heard of our epic adventures with our experience with Gulf Swim, the January 1,2010 sacrifice and the January 1, 2011 death trap will both be remembered for generations to come.  This morning we made our own memories with a majority crop of participants making this their first Gulf Swim.  Like the others, there was hesitation or uneasiness.  After all, if the water was so great for swimming, why is any else joining us on this escapade?

From left to right, Brewer, Kelvin, Ashley, Shai, Bri and Miriam comprise the second wave of entrants into the Gulf.  Off in the distance, you can spot Ben, Trent and Emeka working their way to a distant buoy.

One of the more enjoyable moments for me is running swiftly into the chilly waters until I'm knocked to the surface and forced to begin swimming.  I feel this may have caught a few members of the team by surprise, but they quickly followed suit, began their plunge, and headed west.

It took many Bison about 30 seconds (or more) to acclimate themselves to the temperature, texture and salty taste of the water.  Every so often, I would revert to a sculling motion and listened to our team joyously shout, "this was such a great idea," or "I've never felt better," and the occasional "I can't believe I'm doing this."  It's terrific knowing we are so positive.

Each Bison chose their own path through the Gulf.  Some decided to navigate a short trip and beeline for the shore when they tolerance for salt water reached its peak.  Others plowed forward with more ferocity, looking for inhabitants of the mighty seas.  For me, this swim has gotten a little easier mentally and little more difficult physically.  I want them to swim a good distance but, in the end, this amount to an average warm-up for most of our practices.

Regardless of distance traveled or threshold of pain desired, this much is certain: the Gulf Swim is not for everyone.  There's a reason we had the entire Florida Gulf Coast to our very own.  Further, there's a reason there aren't crowds of people commemorating the sun rising on January 1 of any year.  This swim is another reminder about what makes our team so special.  We are doing things most people don't imagine they can or are even willing to.

Hooray Lady Bison

The thoughts of sleeping in this morning may have rang true in many of our minds.  The inconvenience of getting sand in your shoes (or running bare foot) doesn't sound like a fun proposition.  Getting cold and salty (physically) as well as cold and salty (psychological) from swimming in 70-degree waters are not new techniques we seek to adopt.   We swim in the Gulf of Mexico on January 1 because it represents the commitments and sacrifices we are willing to make when it's not the choice of others.  It's a reminder that we don't need a first place medal, challenging practice or name in the papers to feel a sense of unity and purpose.

This challenge continues to be a sobering one for me.  For one, this signifies the near-end of our journey to and our adventures within Ft. Myers.  Similarly, this week is the one week we get to spend with each other without ouside distractions, appointments or obligations (yes, this is a good thing.)

When I returned to shore after spending a good chunk of time in the Gulf, I caught pieces of stories of sea monsters only wanting to attack Darell.  While I am thrilled these monsters thought better than to mess with Mr. Hungerford, it more served as a reminder that obstacles are all-around us.  We share these stories of triumph with the poeople we care most about and foster these great feelings by undertaking more adventures with those that bring out the best in us.

There are 46 days until our conference championship and this morning - free from difficult intervals, weight training, or test sets, may have more influence on our team's ultimate goals than any thing else we train for.  There will still be difficult portions of the season that remain and we'll need to make decisions that will ultimately shape the outcome of our season and legacy as a team.  But the Gulf Swim continue to exemplify facets of our team that are commendable, even if it's just for a small window in our year.

It's going to be a bright, sunshiny day

 Welcome to 2012 - it's going to be a sensational year...

The Third Annual



Miriam snapped one of the finest photos on this trip, an action shot of Round II of Hoover Ball.  Can you spot the medicine ball just above the net?

Happy 2012 everyone!

The turn of the calendar marks the conclusion of the most brutal stretch of practices for our young Bison swimmers.  Our short course yards workout featured a traditional set that we've done for all three Florida trips.  This year, though, a new wrinkle was incorporated.

16x50s...

25 Swim...

Climb out...

Odd 50s = run around the 25-yard pool (where we are swimming.)  These are on 1:30.

Even 50s = run around the 50-meter pool (next to the yards pool.)  These are on 1:45.

Dive on the side where you removed yourself...

25 Swim...

Repeat

The disciplines for each of the 50s varied, as well:

#1, 5, 9, 13 = Free Swim

#2, 6, 10, 14 = Lengthy Underwater Kick

#3, 7, 11, 15 = Non-Free Swim

#4, 8, 12, 16 = Free FAST 
The efforts were impressive and the strongest executed round of this ritualistic set we've ever done.  When the final 50 was over, we looked incredibly spent, yet only halfway through the practice.  We had a lot to be proud of for those 800 yards of swimming and close to 1000 yards of jogging, but it would take quite a bit of mental toughness to persevere through the remaining practice.


We survived the final 55 minutes, complete with 50 sprints for the 100 freestyle group and intense pace work for our 200 stroke group and 1650 quadrangle.  Our arms were heavy and our heart rate was doing overtime.  We swam right until our 3PM deadline before giving way to the Lady Wolverines of Michigan, who had a front row view of the great efforts from our Howard swimmers.

As a side note, I want to personally thank Mr. Jim Richardson, head coach of the Universiy of Michigan Women's Swimming and Diving. Michigan routinely followed our practices both in the morning and afternoon and Coach Richardson was especially complementary and genuinely impressed the workload and focus Howard Swimming showcased this week.  If you read Coach Richardson's feats, it's quite clear he has a wealth of knowledge and experience.  In the handful of conversations he and I had, he consistently mentioned the importance of bringing members of the team who have good character and good grades.  "Fast swimming is important, but it's closer to fourth on the list than first," he told me. 

Team Trent (in tropical stripes) gets ready to receive the toss from Team Kelvin (flexing, foreground)

Now it was time for HOOVERBALL!

If you've never heard of Hooverball, here is a quick explanation of the game.  We may have slightly modified a few of the rules, but the backbone of the game was well in-tact.  When played at its highest level, Hooverball is a gritty workout that moves at a rate as fast as competitive volleyball.  Naturally, out team did not disappoint with their efforts or willingness to show great strength for the good of the team.

If the medicine ball could talk, it probably would say, "Wow, these Bison throw me with such purpose."

We played first team to score 15 points in a match, win by 2 points to conquer the match. 

Our first match was a classic, an 18-16 roller coaster of athleticism by all participants.  Our second contest ended a little quicker, with the winning team from the first match taking the second match, as well, by the score of 15-8.

Here are the notable work-horses from this afternoon's regiment:
#3 - Camille Dykes - led the Lady Bison for close to all of the 16x50s, including the running portion around both pools.
#2 - Shaianne Johnson - during her main set of distance freestyle practice, Johnson blazed 8x200s - all sprint after having just done 4x300s of technique and drills.  We Hooverball heaves were very impressive, as well.
#1 - Lauren Anthony - Lauren came on this Florida trip last season, as well, and the strides of success she has made are incredible.  She posted some excellent times in her 50 sprints and showed superb self-discipline during our main 16x50s.

Soon it will be time to have some dinner and brace for the fireworks signifying the end of 2011.  The trip is coming to a close, but we still have one day to leave a lasting impression from the Ft. Myers experience.

Turning the Corner

The video above is what greeted us these last four mornings on Florida's Gulf Coast.  The picturesque backdrop that we've enjoyed at FGCU has been something from an artist's canvas   Starting the final day of 2011 with one of our finest practices of the season can serve as a precursor to 2012.  The conditions this morning were ripe for accomplishment and we took full advantage.

Here's the first half of our slate:

* 2100 broken into 6 parts (see me if you want to know these parts.)
FIN LADDER - IM at 75%, Free at 95% - on 30 seconds rest
* 600 (200 IM, 400 Free)
* 500 Free
* 400 (200 IM, 200 Free)
* 300 Free
* 200 IM
* 50 free without fins

Usually towards the conclusion of a training trip, the collective thoughts of a team morph from "this is the hardest thing I've ever done"  to "well, since we're here, we might as well make the most of it."   Our finest morning practice of the Ft. Myers adventure saw the Bison move to the dark side of the pool and climb onto the block.  The goal was to only race the clock with no one next to you (in fact, we made lanes 6 and 7 the warm down lanes and raced in lanes 5 and 8, ensuring you racing only the timer in your head.)  Take the times the coaches bark, make adjustments, and post a lower total on the next go-around.

The sprint group threw down 5x50s for time and the distance friends fired 4x150s.

We were tremendous. 

Undoubtedly, the chance to rest a bit before a dynamic performance was much more welcomed to repetitive aerobic demands.  Every Bison was fabulous and on point with making their times descend.

Three Howard student-athletes, though, highlighted the herd:
#3 - Darell Hungerford - Rousing performances with his 50 breaststroke sprint should not be Darell's only accomplishment.  His Fin Ladder was not in his wheelhouse of sets, but he pushed himself when asked and had plenty of juice to spare for his 50s.
#2 - E'lan Brewer - When you've already been on 2 full Florida trips, practices like this seem familiar.  Brewer's 150s were awesome...easily her fastest of the season in any pool.  Her 300 freestyle in the Fin Ladder was equally impressive.
#1 - Emeka Brooks - Emeka NEVER complains.  Emeka NEVER takes a set off.  Every team needs an Emeka or three.  The alterations he is making in his stroke have visibly benefited the freshman.  Awesome time in his 50s and impressive work passing teammates during the Fin Ladder.

Great work Bison...buckle up for this afternoon.  We're going to make the most of every minute we have remaining in 2011...

Running Wild

Five groups punctuated our performance in the water Friday afternoon.  Our first 3650 yards were very good; you can tell we are developing a routine in the afternoon as the sun beats down on our backs.  The soreness remains, but the fitness level is right where it needs to be. 

When we separated, each pod had specific goals that were corralled.  The men were divided into three sections based from main events that will most likely be swum on the second day of the conference championships.  Ben and Darien hauled the most yardage preparing for their 400 IMs.  It may not seem that difficult, but concluding practice with 20x25s sprint was a challenge, but the two men performed above expectations and were the final two standing from the Bison practice.

Trent, Miles and Kelvin polished their 200 freestyle practice with excellent pace work, specifically their 8x100s at pace level.  The sprint stroke section of Steven, Darell, Ham, Emeka and Jerome sprinkled sprint 50s throughout their 1700 yard section, nailing their closing speed off the final turns.

E'lan, Keely, Ashley, Lauren and Briana coupled max underwaters in backstroke with some polishing of technique in their long axis events while Janai, Camille, Shai and Caleah rehearsed greater turnover in their middle 50 of a 100.



Ashley (#8) supervises a chaotic scramble for the "safe zone."

Seven practices in the pool had concluded; it was time to shuffle to the grassy training grounds for our annual battle of Capture the Flag.  With our pull-up pyramid in the books and our sculpting of abdominals done, we split into two teams to claim the right to be called Champions of Capture the Flag.  Rules were explained, but strategies were plotted and the match was on...
If you've ever played Capture the Flag, you know animosity can spike at any moment.  The ferocity to win is tremendous.  The chance to defend your turf after being invaded almost seems personal.  "What, you're in my space?  Get your sorry self back on the other side."  Or if you are the predator, you risk your body just to have the opportunities to claim the flag and validate that your side of the field is supreme.  Most of the officiating is self-policed (not always a good thing.)  The rush of sprinting at a target and succeeding or failing to reach that target is intense.  The string of chained events just to earn one team point is precise, aggressive and daring.


Capture the Flag personified...Keely Monge protects her team's integrity and real estate by tagging out Darell Hungerford, who could not penetrate the safe zone within the rules of the game.

 In the end, Team Steven Michael prevailed 9-7.  It should be noted that Team Fire and Desire were down 4-1 and eventually led 5-4. 

Here were our three stars of the afternoon:
#3 - Briana Dillon - Bri showed good form throughout her swims.  The freshman also kept her composure quite nicely during capture the flag and executed a brilliant point for her team.
#2 - Miles Hector - the 200 freestyle practice permitted fast swimming and Miles took full advantage.  His 50 splits immediately following a thorough set and interval were tremendous.
#1 - Darien Washington - not only did Darien lay the lumber in his 400 IM practice, but he understood the main concepts behind Capture the Flag and did his best to explain the game's motives to his teammates.

The bus ride returning to the Lighthouse Resort was a good one.  People were exchanging tales of bravery on the battlefield and the fellowship regained its centralized purpose for this trip.  That's what made today so special.  There were moments where we needed to "flip the switch" for the good of our group and display the intensity of a starving wolf.  No one was going to interfere with our accomplishments.  But when it was time for reflection and admiration, we laughed like hyenas and good excited for dinner (but resorted back to wolfness upon the first sign of food.) 

Us

Together Everyone Achieves More

Being a teammate is not easy. 

As physically demanding and disciplined as the sport of swimming dictates, there are many circumstances that are well within our control.  Hopefully swimmers understand their perfect practice habits, their dietary decisions, their structured schedules and their cerebral capacity for improvement are all ingredients for a bona-fide water warrior.  And with these staples of a great swimmer, we never have to play defense.  We shouldn't have to worry about fouling-out or send a replacement in the contest to minimize the damage from our opponent.  Rarely do natural elements affect the final outcome and there aren't any bad hops or bad calls that preclude our ultimate outcome.  It's all right in front of us. 

A swimmer's accomplishments are largely a product of individual achievements strung together over a competition or season.  The more we succeed as individuals, the better each individual feels.  In swimming, if we want to feel good about our accomplishments, we do something about it.  Personal improvement and the victories than ensue from such improvement largely set the climate for a team's success or demise.  If you're on board with the notion that getting faster and winning is fun and you're willing to follow a recipe for fun, there's a good chance you're on a good team.

Victories, however, are not always discovered in meets or with a certificate.  To the contrary, victories are planted in the thousands of opportunities in practice and in the preparation for a competition.  It is our responsible to take advantage of those opportunities to help us mold our perception of ability and teamwork.

Today's Friday morning practice, our sixth official workout of the Fort Myers Experience, challenged the Bison in more ways that just an assessment of endurance and pain tolerance.  The regiment required collaboration, enthusiasm and a willingness to perform at a high level for the good of the team.  Without one of these ingredients, there is disconnect.  Those individuals to incorporated them thrived.

Just as is the case in any sport, we you're put in an unfamiliar spot, there is always the chance for hesitation and angst.  There were glimmers of brilliance from the Bison in executed the morning practice, but the unfamiliarity of a unique and challenging set caused uneasiness accompanied with its usual aches.  Those ingredients are challenging to overcome in their present form, but not impossible. 

We had many Bison elevate their level of performance to meet the mental and physical strain of a daunting task.  The women's challenge looked like 17x100s fast on a goal time.  The men negotiated their 8x200s, 4x100s and 1200 fast, highlighting their willingness to struggle for team benefit.



The steam punctuated the effort.

Our three stars of the morning:
#3 - Mohamed Bouzaghrane - already battling a fever, Ham continued his magnificent Florida trip by taking on the lion's share of responsibility for the men's team circuit...also had an excellent 500 free sprint.
#2 - Caleah Gregoire - commendable attitude and accomplishment throughout the most taxing portion of practice.  Caleah's efforts were very encouraging for such a rigorous routine and a model for each teammates.
#1 - Matthew Jerome Calhoun - every practice has been met with persistence and improvement.  Jerome's 4x200 IMs in Orange and 300 back sprint highlighted his marvelous efforts.

We have learned from each of our practices and this one was no different.  We'll be back for more in the afternoon...

The Give and Take

The goals for Thursday afternoon's workout regiment were simple:
1) Recreate facets of races for Day I of Conferences
2) Dynamic execution during breakouts after all turns and takeoffs
3) Make the dryland regiment sizzle the core

We stretched the warm-up to cover three sets, concluding with butterfly kick work and butterfly tempo training.  That first 3400 yards of practice were very well done by the group - our most focused and precise work for the first half of practice while in the Sunshine State.

From there we split into three groups catering towards either the 500 free, 200 IM or 50 free.  The effects of training rigorously  for the fourth time in 30 hours were beginning to take its toll on the young Bison swimmers.  Certainly this was the highest quantity of distance and anaerobic we've done in a 2-day window.  There were a handful of team members that took control of their practice and set the tone for their teammates.

Dryland in full effect ... two appropriate messages on Janai's and Bri's backs

We tightened the screws a bit during dryland.  There were 5 physically demanding activities designed to strengthen the core and shoulders.  Just like yesterday, the encouragement and energy were extreme.  The exercises, though, demanded a longer amount of work for one individual while the partner recovered from his/her taxing routine.

1) Burpee Pullups...30 sec. on, switch, 30 sec. off - done 6 times
2) Sit-ups with Med Ball Extension, Throw - 3x25throws
3) Med Ball Jumps with Shuttle Runs - 3 times
4) Med Ball Pushups with Shuttle Runs - 3 times
5) Hanging Roman Chair - 3x5crunches

There were three Bison that were proficient from warm-up through each dryland exercise:
3) Briana Dillon - Bri's morning was very good, but her afternoon was marvelous.  Had some superb breakouts to jump start freestyle sprints.
2) E'lan Brewer - Really took to a leadership role during practice and justified her words with fantastic efforts with the sprinters.  Dryland execution was her best for the trip.
1) Ben Skelding - In a zone of utter focus and execution throughout the day...dominated the challenging intervals for IM and led the way during dryland. 

Determined to win "Best abs in the CCSA"

Our reward for such a great practice is a visit to our friendly Super Target.  It has been a whole 2 days since we last visited the grocery store and getting more food was essential.  Hopefully this sustenance will at least hold us over until our New Year's Eve dinner.

Full Squad...Full Throttle



Thursday morning featured a photo for the ages...what are your thoughts?

It was slightly more daunting getting from the bed to the bus to the barracks on Thursday morning.  The wind had taken the morning off but the chill still blanketed the Gulf Coast.  We stretched as a team to kneed some of the soreness, stiffness and strain from the previous few days and by 6:03AM, we trotted into the steamy waters of FGCU. 

Finally, everyone scheduled to make the trip has arrived so the level of intensity is bound to elevate from just two days ago.  This morning, everyone had a hand in our finest water practice to date, undoubtedly to the perfect attendance. 

Our warm-up was not a sharp as it could have been, but we bounced back with a well-executed fin set.  That made way for our most physically demanding set of the trip.  Groups were established - one a longer freestyle clan and a two others focusing on short distance, main strokes.

Here the main set for the distance clan...remember this is long course meters:
9x400s
#1 - Base...Heart ra:te at threshold on 1 min. rest
#2-3 - 4x200s on 2:50 / 3:10 - base
#4 - Pink, Breathe every 3
#5-6 - 4x200s on 3:10 / 3:30 - 50 IM order, 150 Free
#7 - FAST for time...No limits
#8-9 - 4x200s on 2:30 / 3:00 ... closer to orange.

Ben, Miles, Trent, Darien, Camille and E'lan tackled this set and their drive to elevate their execution was commendable.  After the 7th 400, the group was visibly tired, but each battled through the final 4x200s on a more challenging interval are recorded some excellent splits.

Below is the main set for the sprint group:
5 x 100 @ 2:00 (25 stroke/ 75 free)
4 x 50 @ 1:15 des 1-4 stroke
4 x 100 @ 2:00 (50 stroke / 50 free)
4 x 50 @ 1:10 des 1-4 stroke
3 x 100 @ 2:00 (75 stroke / 50 free)
4 x 50 @ 1:05 des 1-4 stroke
2 x 100 @ 2:00 (100 stroke)
4 x 50 @ 1:00 all fast stroke

Fifties and 100s may sound more enjoyable than your run-of-the-mill 400, but to continue to churn fast 50 after fast 50 is asking a lot on the muscles.  The group really took their efforts to new levels.  As the amount of stroke work increased, so did the difficulty of the interval and speed. 

The Bison complete their final 10 minutes of practice as the sun peaks through.

It was very difficult choosing three student-athletes that performed well when circumstances this morning were less than ideal.  Nevertheless, here are the three stars for the morning:

#3 - Shaianne Johnson - always positive, always smiling, always willing to listen, Shaianne had one of her finest practices as a Bison.  Johnson received quite a few complements from the coaching staff about her stroke work and improvement with rolling her shoulders.

#2 - Miles Hector - Never one to shy from an obstacle, Miles led the lane with the most challenging intervals coupled with the longest yardage.  His 7th 400-meter split time of 4:43 was the fastest on the team.

#1 - Janai Ederaine - we knew there was something missing from the team and that was our sophomore sunshine from Corona, CA.  Fresh from her own training and just in time for a life-changing workout, Janai swam butterfly for every 50 in her main set, doing an outstanding job maintaining tempo and rhythm.

We're back on the bus very shortly for more physical challenging in and out of the water.  Stay tuned.

Burnin Up the Sun

"I'm not out there sweating for three hours every day just to find out what it feels like to sweat."

This is one of my favorite quotes, poignantly stated by the great Michael Jordan.  His Airness knew a thing or two about sweating and pushing himself when others may have settled for working on just foul shots and 3-pointers. 

Today, we turned up the heat and this afternoon's practice combined the technical components of great stroke work with the toughness of a rigorous dryland routine.

A view from the 3-meter board as we work on our tans.

The guts of the practice had us split into two sections - three lanes of explosive freestyle work and two lanes of IM aerobic and anaerobic sets.  The freestyle group was excellent, combining work with fins and kicking and finishing with some high-tempo freestyle for 4x125s.  The IM group carved the most yardage of the trip and finishing their sets with 6x150s (100 IM, 50 Free) on a challenging, orange interval.

The Bison earned their meals, though, with their dryland efforts.  I can't tell you how fantastic it is watching teammates encourage each other and perform to the height of their physical potential.  There's no doubt it stings the muscles and lungs, but we fought valiantly through the soreness.  Dryland was broken into three parts and each part will be given a name that I simply made up :)

The beginning of The Panda...

Circuit I - The Panda ... executed 3 times

5 mechanical pushups done on the IRON GYM

50-yard dash

10-yard tricep balance walk on dip bars

5 pull ups

50-yard dash

* No partners are needed for this circuit.

At this point, the heart rate is very high and the legs are getting heavier.  The pull up bars are about 8 feet off the ground and doing each of the items may look easy, but after a long, physically demanding day in the pool and the sun sauteing your skin, this opening circuit was quite a bear.

Keep your feet up when you order Meatballs to Go...

Circuit II - Meatballs to Go...executed 3 times

* Grab a partner and a medicine ball

* 3 Russian Twists w/med ball...pass to partner

(Each partner does this 10 times each.)

* Both partners then sprint 100 yards around pull-up bars

This becomes a small respite for the shoulders, but the legs are still getting a workout, especially when your legs remain off the ground when doing Russian Twists.

Circuit III - Cannons...executed 3 times per person

* Grab a partner and a medicine ball

* Each partner chest passes medicine balls as hard as he/she can 5 times each.

* Partner closest to runway sprints to pull-up bars 50 yards away

* Partner A does 5 pullups

* Partner A sprints back to Partner B and chest passes resume.

* Once chest passes are done 5 more times, Partner B sprints to pull-up bar

* Partner B does 5 pullups

* Partner B sprints back to Partner B and chest passes resume.

THREE STARS for the afternoon

#3 - Keely Monge - super job durng both kick sets...dryland was done with terrific effort ... influential and quite encouraging to all teammates...

#2 - Darien Washington...aka Fire and Desire - the junior co-captain is in the best shape of his life, and it shows with each workout.  He's making tougher intervals and executing each circuit with textbook precision.

#1 - Trent Popovich - made tremendous impact on sprint freestyle group and led the charge in every dryland circuit.  One of the finest practices Trent endured as a Bison....

We returned to the bus with a feeling of accomplishment, fatigue and hunger.  The work put into today was extensive and complete and each Bison understands fully that we didn't sweat just to know what it felt like to sweat.