Ok, HERE WE GO.......
The Small School Championship was yesterday in Plymouth, and we saw our boys compete and learn. It's always fun to watch the McFarlands, and Whitefish Bay's beat up on each other, and throw in a Shorewood, a Plymouth and Milton or two and you've get great swimming to watch. Well, that's pretty much what we did. While we competed when it was our turn, and competed hard I might add, the rest of the time our hard working athletes sat...and sat...and sat some more. While I noticed strong efforts in the pool, there just wasn't a lot of energy on the side of the pool. We watched others achieve times, rather than watching their starts and turns. We watched others with a sort of envy, wishing we could do that, rather than determining that we WOULD do that. We seemed to be complacent with achieving "another day at the office", rather than going after something we've never done before. The thing that was missing..."PASSION". If you don't bring it with you, it won't show up...kinda like your suit and goggles.
We doubled out point output from last year at this meet. Colin Rice placed 5th in Diving with another team record, he's up to 290 now. Matt Daniels(1:02) finally put the strong 100 Butterfly in the water that we knew was there, Geoff Gilles(1:12) showed that the terrific 100 Breaststroke from Appleton wasn't a fluke, Steve Lillie(52.8 on last relay) learned to move on after a not-so-hot performance, and Jim Jens (3 PR's) was the swimmer of the meet for our team. Our 200 and 400 Free Relays put season best times in the water, without eveybody achieving their individual best times on it. It was a decent day of competition. From here on out gentlemen..."If you want something you've never gotten, you have to give something you've never given". Show me your PASSION.
Let's finish what we started.
Sunday, January 31, 2010
Thursday, January 28, 2010
Senior Night and Parents Night 2010
In a meet against a strong Shorewood team on a night when we allowed our seniors to pick their events, and celebrated the dedication our wonderful parents have displayed, our swimmmers competed hard in a losing effort to Shorewood 102-68. We had some terrific things happen in the meet when, as expected, we were competing tired for the last time of the season. Steven Lillie swam a PR in his open 100 Free in a 53.08, Rob Davis also a PR in the same event and a team/season best 200 Free Relay time of 1:37.17 feturing Lillie, Davis, Steven Grambow and Jim Jens. The time on that relay is faster than we were shaved and taperd last season. Our divers, Shaun Andryouskas, Kieth Finch, and Colin Rice pitched in as well last night and swam, yes swam, in a 200 Free Relay with Steven Wade serving as the anchor leg. Our best event of the night was the 100 Backstroke where Steven Grambow and Jack Ladd teamed up to take 1st and 2nd. We had alot of fun last night and learned a bit more about our swimmers as we enter the Championship phase of our season. It is now time to start resting a bit more as we approach the Conference Championship and Sectionals.
Next up...
Small School this Sat. at Plymouth
Conference Championship at Greenfield Feb. 6
Next up...
Small School this Sat. at Plymouth
Conference Championship at Greenfield Feb. 6
Wednesday, January 27, 2010
Good Advice from the best!
Olympian Tells Kids: Listen to Your Coaches
Cary, NC – Three-time Olympic gold medalist in swimming Ryan Lochte visited with young athletes on Friday at Triangle Aquatic Center (TAC). Almost 1000 kids and parents showed up for Lochte’s inspirational chat and to get autographs from one of the hero’s of the ‘08 summer games.
Lochte, who lives and trains in Florida, is sometimes over-shadowed by his USA teammate Michael Phelps. But the swimmer from the Sunshine State is a true champion in his own right. Lochte has 6 Olympic medals (3g, 1s, 2b), winning gold in both ‘04 and ‘08. He holds several world records and swims 5-6 hours a day, 6 days a week, according to USA Swimming.
Over 1,000 people turned out at TAC, filling the spectators gallery. Lochte told the crowd his story about him not taking swimming seriously as a kid and then in High School, deciding to set goals and focus on swimming. That’s when his performance excelled. The Olympian emphasized three points for the crowd:
1. Listen to your coaches
2. Set goals
3. Push yourself beyond what you think you can do and you will
Cary, NC – Three-time Olympic gold medalist in swimming Ryan Lochte visited with young athletes on Friday at Triangle Aquatic Center (TAC). Almost 1000 kids and parents showed up for Lochte’s inspirational chat and to get autographs from one of the hero’s of the ‘08 summer games.
Lochte, who lives and trains in Florida, is sometimes over-shadowed by his USA teammate Michael Phelps. But the swimmer from the Sunshine State is a true champion in his own right. Lochte has 6 Olympic medals (3g, 1s, 2b), winning gold in both ‘04 and ‘08. He holds several world records and swims 5-6 hours a day, 6 days a week, according to USA Swimming.
Over 1,000 people turned out at TAC, filling the spectators gallery. Lochte told the crowd his story about him not taking swimming seriously as a kid and then in High School, deciding to set goals and focus on swimming. That’s when his performance excelled. The Olympian emphasized three points for the crowd:
1. Listen to your coaches
2. Set goals
3. Push yourself beyond what you think you can do and you will
Friday, January 22, 2010
weekend practice...
this weekend's practice schedule;
Friday 11AM - 1 PM
Satuurday 8 AM - 10 AM
You will get a break from seeing my happy face this weekend. I have meetings all day Friday and my son has a swim meet in Waukesha Sat. I'll be putting my "Dad" hat on for a few days. However...be prepared for a necessary increase of focus for the next two weeks. Do the workouts the BEST you can. I'm watching the little things...you should too.
have a grreat weekend...don't do dumb things.
Friday 11AM - 1 PM
Satuurday 8 AM - 10 AM
You will get a break from seeing my happy face this weekend. I have meetings all day Friday and my son has a swim meet in Waukesha Sat. I'll be putting my "Dad" hat on for a few days. However...be prepared for a necessary increase of focus for the next two weeks. Do the workouts the BEST you can. I'm watching the little things...you should too.
have a grreat weekend...don't do dumb things.
Wednesday, January 20, 2010
The "Taper"
The “Taper”
by Coach John Douglass
Co-Head Coach
BD/USM Swimming and Diving
In competitive swimming the end of the season is generally referred to as “taper time”. This isn’t really rocket science but there are physical changes that occur in a swimmer to ensure a swimmers peak performance.
During the season a swimmer works very hard to build up a tolerance to a certain workload level. Initially the body rebels against this extra workload, and sends the brain messages demonstrating its displeasure through stiff and sore muscles, and increased fatigue. After the body maintains that workload long enough however, the body thinks that workload is normal and is no longer rebelling against it. This adjustment takes place approximately 3-4 times per season as the workload changes. The workload gradually increases to a point where the swimmer can swim whatever distance is required in either practice or a meet. Since this workload is now the norm, the athlete now can train harder and faster than before, without the physical discomfort previously experienced.
The “Taper” comes in at the end of the season when the athlete is approaching his/her most important competitions. When the athlete needs his/her best performances of the season, the coach can lessen the athletes’ workload, leaving the body with extra energy and strength for that more important performance. The body was used to working very hard, and all of a sudden it doesn’t have to anymore, therefore the extra energy is available for that “big race”.
During this “taper” period, the athlete may seem a little more excitable and may experience an inability to sleep, simply due to the leftover energy in his/her body. This energy needs to be conserved for competition as it doesn’t last for more than a few days. It is important that the athlete’s diet is commensurate with their energy output, simply meaning with a lesser workload the athlete needs a lesser diet. Therefore, if the athlete has been on a 3000 calorie per day diet throughout the season, they should cut that caloric intake to about 2000 calories per day. Part of the reason for this dietary change is that the body is no longer processing the calories as rapidly as it did just a few days prior, therefore some of these calories are being stored less efficiently than before, and that may have a bearing on how all the energy in the body is used when that “big race” comes.
The last point, but possibly the most important aspect of the taper period, is rest. As difficult as it may seem the athlete should do nothing physical during these days. By physical I mean nothing that will tax the muscles in a different way than they are used to being taxed. Examples of potential taper-damaging activities are; snow shoveling, lawn mowing, wrestling with siblings, skating of any sort, and almost any type of physical labor. Equally as important as the physical rest is emotional rest. Emotional highs and lows should be avoided as much as possible as those types of changes take an extraordinary amount of energy.
I hope this helps you understand what coaches mean by a “taper” period in swimming. Parental assistance in this rest period can be instrumental in helping our athletes understand our sport and why intelligent decisions are important for the human body. If you have any further questions regarding this or anything else, please don’t hesitate to call.
Thank you for all you do,
Coach Douglass
(414) 540--3235 --- school
(414) 354-5441-----home
(414) 630-3250-----cell
jdouglass@usmk12.org
Coach VanLieshout
(414) 354-9514---home
by Coach John Douglass
Co-Head Coach
BD/USM Swimming and Diving
In competitive swimming the end of the season is generally referred to as “taper time”. This isn’t really rocket science but there are physical changes that occur in a swimmer to ensure a swimmers peak performance.
During the season a swimmer works very hard to build up a tolerance to a certain workload level. Initially the body rebels against this extra workload, and sends the brain messages demonstrating its displeasure through stiff and sore muscles, and increased fatigue. After the body maintains that workload long enough however, the body thinks that workload is normal and is no longer rebelling against it. This adjustment takes place approximately 3-4 times per season as the workload changes. The workload gradually increases to a point where the swimmer can swim whatever distance is required in either practice or a meet. Since this workload is now the norm, the athlete now can train harder and faster than before, without the physical discomfort previously experienced.
The “Taper” comes in at the end of the season when the athlete is approaching his/her most important competitions. When the athlete needs his/her best performances of the season, the coach can lessen the athletes’ workload, leaving the body with extra energy and strength for that more important performance. The body was used to working very hard, and all of a sudden it doesn’t have to anymore, therefore the extra energy is available for that “big race”.
During this “taper” period, the athlete may seem a little more excitable and may experience an inability to sleep, simply due to the leftover energy in his/her body. This energy needs to be conserved for competition as it doesn’t last for more than a few days. It is important that the athlete’s diet is commensurate with their energy output, simply meaning with a lesser workload the athlete needs a lesser diet. Therefore, if the athlete has been on a 3000 calorie per day diet throughout the season, they should cut that caloric intake to about 2000 calories per day. Part of the reason for this dietary change is that the body is no longer processing the calories as rapidly as it did just a few days prior, therefore some of these calories are being stored less efficiently than before, and that may have a bearing on how all the energy in the body is used when that “big race” comes.
The last point, but possibly the most important aspect of the taper period, is rest. As difficult as it may seem the athlete should do nothing physical during these days. By physical I mean nothing that will tax the muscles in a different way than they are used to being taxed. Examples of potential taper-damaging activities are; snow shoveling, lawn mowing, wrestling with siblings, skating of any sort, and almost any type of physical labor. Equally as important as the physical rest is emotional rest. Emotional highs and lows should be avoided as much as possible as those types of changes take an extraordinary amount of energy.
I hope this helps you understand what coaches mean by a “taper” period in swimming. Parental assistance in this rest period can be instrumental in helping our athletes understand our sport and why intelligent decisions are important for the human body. If you have any further questions regarding this or anything else, please don’t hesitate to call.
Thank you for all you do,
Coach Douglass
(414) 540--3235 --- school
(414) 354-5441-----home
(414) 630-3250-----cell
jdouglass@usmk12.org
Coach VanLieshout
(414) 354-9514---home
Strength Conditioning
The last dates for strength condition will be Friday January 22 for those athletes who will finish their season at the Conference Championship meet, and January 29th for those going to Sectionals. Each swimmer will be informed within the next few days which day will be their last. We the enter the "Taper" period of the season.
Tuesday, January 19, 2010
The Stretch Run
AND THEY'RE OFF.....
The last few weeks or our fun and exciting season are upon us. It seems like last week we had our first meet. Over the next couple of meets the coaching staff is going to try some new things so we know best where to line up our athletes in our big meets. Our boys will be swimming some events they may not be used to...and that's ok. We have a direction in mind and we are headed on a crash course for success. The workouts will be changing soon, and the boys will need a little more rest. So let's keep it healthy out there. I'll be posting something soon about what we coaches call "The Taper"
Lastly, I recieved a commentary on our boys at Culvers after a meet a couple weeks ago. It seems they were respectful, polite, and cleaned up after themselves.
Well Done Gentlemen!
Sleep well, Eat well, Live well.
The last few weeks or our fun and exciting season are upon us. It seems like last week we had our first meet. Over the next couple of meets the coaching staff is going to try some new things so we know best where to line up our athletes in our big meets. Our boys will be swimming some events they may not be used to...and that's ok. We have a direction in mind and we are headed on a crash course for success. The workouts will be changing soon, and the boys will need a little more rest. So let's keep it healthy out there. I'll be posting something soon about what we coaches call "The Taper"
Lastly, I recieved a commentary on our boys at Culvers after a meet a couple weeks ago. It seems they were respectful, polite, and cleaned up after themselves.
Well Done Gentlemen!
Sleep well, Eat well, Live well.
Saturday, January 16, 2010
The Bubble just Burst Boys!
Last night, in a looong meet in Appleton, against mostly D1 teams the BD/USM Boys Swimming and Diving Team set new team records...that's right TEAM records.
1. We placed and scored in EVERY event. (never before done by our team)
2. We scored 200 points.(never before done by our team at this meet)
3. We placed and scored EVERY RELAY we entered! (never before done by our team)
4. We placed and scored multiple times in 5 DIFFERENT EVENTS! (never before done by our team)
5. 5th Place of 10 teams. (never before done by our team at this meet)
We are no longer pushing that little bubble around....it's gone.
TOP 10 FINISHERS FROM APPLETON...
200 Medley Relay---8th Place---Ladd, Wong, Daniels, Lillie
200 Free-----------7th Place---Grambow
100 Butterfly------7th Place---Lillie
500 Free-----------6th Place---Wong
200 Free Relay-----8th Place--Davis, Brostowicz, Burandt, Grambow
100 Backstroke-----7th---Grambow; 10th---Lillie
100 Breaststroke---5th---Wong
400 Free Relay-----6th---Lillie, Grambow, Davis, Wong
That was a fun meet to watch, and even more fun to be a part of. Finding ourselves 28points behind Ashwaubenon with 3 events to go, it didn't look like we had enough to catch them in the team standings. However, the BD/USM athletes refused to give up and after placing 3 backstrokers in the top 13, and watching all 3 breaststrokers score, the anxiety was high. Anytime you can have the final results come down to the last event, the excitement level is high. Our "A" and "B" relays both had to beat Ashwaubenon's "A" and "B" relays...but not by a little. This was a challenge to see how much we could beat them by...if at all. When the bubbles stopped and points were tallied...Ashwaubenon-195.5---BD/USM 200.
Now THAT"S the way to end a meet...by placing 7 of the last 8 opportunities in a meet that featured one of the states best D1 teams in Bayport, and one of the top D2 teams in Whitefish Bay.
We're back on track and getting ready for the final stretch run.
YOU READY FOR THIS????????
1. We placed and scored in EVERY event. (never before done by our team)
2. We scored 200 points.(never before done by our team at this meet)
3. We placed and scored EVERY RELAY we entered! (never before done by our team)
4. We placed and scored multiple times in 5 DIFFERENT EVENTS! (never before done by our team)
5. 5th Place of 10 teams. (never before done by our team at this meet)
We are no longer pushing that little bubble around....it's gone.
TOP 10 FINISHERS FROM APPLETON...
200 Medley Relay---8th Place---Ladd, Wong, Daniels, Lillie
200 Free-----------7th Place---Grambow
100 Butterfly------7th Place---Lillie
500 Free-----------6th Place---Wong
200 Free Relay-----8th Place--Davis, Brostowicz, Burandt, Grambow
100 Backstroke-----7th---Grambow; 10th---Lillie
100 Breaststroke---5th---Wong
400 Free Relay-----6th---Lillie, Grambow, Davis, Wong
That was a fun meet to watch, and even more fun to be a part of. Finding ourselves 28points behind Ashwaubenon with 3 events to go, it didn't look like we had enough to catch them in the team standings. However, the BD/USM athletes refused to give up and after placing 3 backstrokers in the top 13, and watching all 3 breaststrokers score, the anxiety was high. Anytime you can have the final results come down to the last event, the excitement level is high. Our "A" and "B" relays both had to beat Ashwaubenon's "A" and "B" relays...but not by a little. This was a challenge to see how much we could beat them by...if at all. When the bubbles stopped and points were tallied...Ashwaubenon-195.5---BD/USM 200.
Now THAT"S the way to end a meet...by placing 7 of the last 8 opportunities in a meet that featured one of the states best D1 teams in Bayport, and one of the top D2 teams in Whitefish Bay.
We're back on track and getting ready for the final stretch run.
YOU READY FOR THIS????????
Thursday, January 7, 2010
get some rest
with your day off make sure you relax. rest your body and your mind! No weights on Friday.
New Berlin West/Eisenhower Meet
New Berlin West/Eisenhower is a strong D1 team...we knew that going in to our meet on Wed. night. The task at hand wasn't necessarily to win the meet, rather to see how well we stacked up against one of the best teams in the area. While we were hoping for a point total in the 60's, and the score ended up 99-71,(we had the 71), the score is not really indicative of the meet as a whole. While we had some really good things happen, we also made some of the same mistakes we've been making all season. So....while we, the Coaches, are pleased with the final score and many of the swims, we continue to try and teach through the mistakes being made.
1. grabbing the wall on your BR and fly turns
2. skinny, tight, deep pullouts
3. knowing your events
4. getting/staying healthy...eating right, sleeping right
Many of these are out of the coaches control, I understand that. This is where attention to detail comes in. Gentlemen...in order for something to change, YOU have to MAKE it change. It will not happen just because you want it to change. "WHAT YOU DO IN PRACTICE IS THE SAME THING THAT WILL HAPPEN IN A MEET." Let's practice smarter, and continue working hard and we'll all be pleased at the end.
Next up....THE BULLDOG "COOKIE MEET".
1. grabbing the wall on your BR and fly turns
2. skinny, tight, deep pullouts
3. knowing your events
4. getting/staying healthy...eating right, sleeping right
Many of these are out of the coaches control, I understand that. This is where attention to detail comes in. Gentlemen...in order for something to change, YOU have to MAKE it change. It will not happen just because you want it to change. "WHAT YOU DO IN PRACTICE IS THE SAME THING THAT WILL HAPPEN IN A MEET." Let's practice smarter, and continue working hard and we'll all be pleased at the end.
Next up....THE BULLDOG "COOKIE MEET".
Wednesday, January 6, 2010
Port and the Bulldog meet...
let's add a 54 100 Free;
1:12 100 Breaststroke;
2:13 200 IM;
1:00 100 Back
After speaking to my son, Port is being trained for this meet specifically. They simply DON'T want to make cookies!!!
The theory is simple...
EAT OR BE EATEN!!!!
your choice!
1:12 100 Breaststroke;
2:13 200 IM;
1:00 100 Back
After speaking to my son, Port is being trained for this meet specifically. They simply DON'T want to make cookies!!!
The theory is simple...
EAT OR BE EATEN!!!!
your choice!
Tuesday, January 5, 2010
Get Ready Cookie Bakers.......
I just received a report from the Port Washington vs. West Bend Swim Meet tonight held in Port Washington. Here's a taste of what you are facing on Saturday at Cedarburg...Ray Polgar is Ports "big gun". His 100 Fly tonight came in at at 58.9 and he anchored their 3:39 400 Free Relay in 51.7. Comparatively speaking...our best fliers currently sit at 1:02, and 1:03 respectively with our best 400 Free Relay time of 3:42.
Boys...will you be making cookies again...or "ARE YOU READY TO RUMBLLLLLLE????"
Wed. is a tune up....let's see what all that hard work over Christmas Break did for us. We will not have Rob or Geoff on Sat. so everyone else will have to be up to the challenge. Let's go "Pirate Huntin'"!
Boys...will you be making cookies again...or "ARE YOU READY TO RUMBLLLLLLE????"
Wed. is a tune up....let's see what all that hard work over Christmas Break did for us. We will not have Rob or Geoff on Sat. so everyone else will have to be up to the challenge. Let's go "Pirate Huntin'"!
Monday, January 4, 2010
Oooops....my first blogger boo-boo...this Wed. is against New Berlin West/Eisenhower not Wauwatosa West. Also, the Shorewood meet on your schedule is actually going to be at BROWN DEER not Shorewood. That will be our last home meet of the season and will be the date of our Senior Recognition/Parent Appreciation night.
Sunday, January 3, 2010
We made it. Another productive Christmas break swim schedule has been completed.
For you parents out there...THANK YOU! I know bringing your son to the pool at 7AM over Christmas break isn't necessarily your favorite activity. The dedication and commitment you are showing your son will be remembered...I promise. These young men will look back on these days and realize what you did for them. Maybe not tomorrow, but it will come. My parents did the same thing back then. Thank you for teaching your kids the value of commitment.
For the athletes out there...THANK YOU! Those of you that showed up on a consistant basis will reap the benefits of all your hard work. It would have been easy to stay in bed, throw the alarm clock out the window, and tell me later you were sick. But you didn't. Instead you showed up to do your part as a leader on this team. I have no doubt all your efforts will be rewarded. Every Coach wants to say they have the hardest working athletes in the school. I used to say it too. I no longer need to. Your reputation says it all...work hard, play hard, do your homework, and be a positive productive member of the community. When you do those things...YOU WIN!
On a more somber note. It became extremely obvious to the Coaches those of you who struggled with your health over break were not taking care of your nutritional needs. 7AM is a hard time to practice, especially if your body isn't used to it. That meant you needed to do something different with your nutritional habits. some of you thought you could just get up and go to practice...for 4 hours. Your body doesn't work that way. I hope you learned something from this experience. What you put into your body can help determine not only your success in your sport, but also how your brain operates. If you fit into this category, let's re-group and move forward together. Your Coaches will be glad to help you with this.
Coming up...Wed. at home against a strong Wauwatosa West/East squad. Saturday at the Bulldog Invite at Cedarburg. Buckle up boys....it's time to enter the fast lane.
For you parents out there...THANK YOU! I know bringing your son to the pool at 7AM over Christmas break isn't necessarily your favorite activity. The dedication and commitment you are showing your son will be remembered...I promise. These young men will look back on these days and realize what you did for them. Maybe not tomorrow, but it will come. My parents did the same thing back then. Thank you for teaching your kids the value of commitment.
For the athletes out there...THANK YOU! Those of you that showed up on a consistant basis will reap the benefits of all your hard work. It would have been easy to stay in bed, throw the alarm clock out the window, and tell me later you were sick. But you didn't. Instead you showed up to do your part as a leader on this team. I have no doubt all your efforts will be rewarded. Every Coach wants to say they have the hardest working athletes in the school. I used to say it too. I no longer need to. Your reputation says it all...work hard, play hard, do your homework, and be a positive productive member of the community. When you do those things...YOU WIN!
On a more somber note. It became extremely obvious to the Coaches those of you who struggled with your health over break were not taking care of your nutritional needs. 7AM is a hard time to practice, especially if your body isn't used to it. That meant you needed to do something different with your nutritional habits. some of you thought you could just get up and go to practice...for 4 hours. Your body doesn't work that way. I hope you learned something from this experience. What you put into your body can help determine not only your success in your sport, but also how your brain operates. If you fit into this category, let's re-group and move forward together. Your Coaches will be glad to help you with this.
Coming up...Wed. at home against a strong Wauwatosa West/East squad. Saturday at the Bulldog Invite at Cedarburg. Buckle up boys....it's time to enter the fast lane.
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