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