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.