Friday, December 31, 2010

Full of Great Ideas

We have officially arrived at the point in the trip (just past halfway, very tired and delusional) where many of the members of the team are becoming more creative with their ideas and have begun BRAINSTORMING.  This is never a safe situation, as many new philosophical theories about training, diet, tanning and rest have been orated by some of our team's finest scholars.

One of this brilliant idea came to the mind of our Citizen of the Year, who decided to give Zadok a proper greeting to his arrival to Ft. Myers.  Zadok flew in from the Caribbean last night and this morning was his first chance to shake off some rust.  Mr. of the Year was, once again, brainstorming ideas and thought it might be fun to catch Zadok off-guard during our first pink set. In this exclusive video, you'll see Mr. of the Year attempt to shank (i.e. stab with a homemade weapon, in this case, his stronger-than-life thumb muscles) Zadok while swimming unawares.  A few seconds later, you'll find Omar launching his body like a human weapon at Stephen and his vulnerable self, releasing a shank in the left, rib area.  It should be noted that Steven has been at every practice since the trip began, but Omar will use a shank on anyone he can, including the lifeguard staff, the hotel front desk and the workers serving us dinner last night.

Despite the shenanigans and sun attempting to shine too brightly, we put in a solid 135 minutes of work.  Our 6:47AM ab workout was our best of the week.  Our team time, including 2200 pre-set leading to our group work, was outstanding.  We stubbed our toes a bit when it came to pace work, but all of our sprints where executed nicely.

It would be great if we could race the sun everyday
You can see the signs of being more in shape break through the muscle fatigue.  We are still a long ways away, but the Bison understand their fitness level must continue to ascend in the proper direction (and if they are not aware, I will be sure to remind them.)

For our Prime Popcorn Practice Performances of the morning:
#3 - Keely Monge - this morning was the fastest Keely has looked all week.  Not all was she challenging herself during the 250s, but her fly kick practice is paying off with her 50s of backstroke sprint (7.)

#2 - Chelsea Andrews - Andrews led the team in the 250s and 150s as well as the stroke group in the 50s of pace, all while talking to most members of the team and a few of the lifeguard staff (7.5.)

#1 - Kelvin Goodman - Continues to progress well in freestyle - took charge of the breaststroke set - really working hard on reaction time of the walls (8.)

Enjoy the view from the 3-meter board in the next clip.  We're back in the pool this afternoon before we storm the beach on New Year's Eve. 


Thursday, December 30, 2010

Play Time is Over


If I close my eyes and had to think of what defines mental toughness, what might pop into my cranium?
Joe Montana?
Hank Aaron?
Wilma Rudolph?
Chuck Norris?

Regardless of your inspirational figure, there may be a moment or two in your training where you find yourself asking how your sports superhero managed to be so super.  Maybe today's afternoon training regiment conjured images of taking the place of these larger-than-life gods and goddesses of their respective arenas.  Mental toughness is perfected in practice so it can be summoned when the stakes are highest.  No athlete has ever arrive at a precarious position in a contest and handling it with composure and success without rehearsing that situation when an audience wasn't looking.

INSIDE of the FGCU Facility:
2:00PM - Warm-up
2:15PM - 16x50s(100s) - Dive, Swim, Climb Out, Jog, Repeat on 1:30 - see video of #7-8
• #1, 5, 9, 13 = Free Swim
• #2, 6, 10, 14 = Lengthy Underwater Kick, Short-Axis remainder
• #3, 7, 11, 15 = Non-Free Swim
• #4, 8, 12, 16 = Free FAST

2:44PM - Station I - 3x200s on 5:05 
• 50-meter Medicine Ball Passes Above/Down pool with partner
• 100 Swim - 50 Non-Free, 50 Free
• 50-meter Medicine Ball Passes Above Water

3:01PM - Station II - 5x200s with Fins on 3:20
• odd =10 sec. streamline verticals, then 50 Kick, then 150 swim
• even = 200 IM swim

3:20PM - 100 Loosen

3:24PM 2x300s - closing skilled 200 at 200 pace
3:34PM 4x200s - all at 200 pace
Kelvin rolls the med-ball to his feet while Omar, Steven and Damjan complete the push-up on the sphere
OUTSIDE the FGCU Facility
Competition I - Med-Ball Push-ups/Rolls - each swimmer has one minute to complete push-up, first while grasping the medicine ball with your hands and then rolling it to your feet for an inclined push-up.  You may only do one push-up at a time with either your arms or feet.
Winners: Omar / Kelvin / Aaron / Darell / Keely / Lauren / Summer / Nandi / Goins
High Point: Darell with 28
It always helps to have the Citizen of the Year offering you words of encouragement.
Competition II - Russian Twists w/Medicine Ball - Another grueling test of core strength:  for every time each Bison touched the ground on the left side while keeping their legs up and moving the medicine ball from side to side, he/she was awarded one point.
Winners: Damjan / Steven / Darien / Frank / Monique / Cassy / E'lan / Chelsea
High Point: Darien and Steven with 65

Since both teams looked impressive in their physical skills and since it looked like each might maim their opponents, we dubbed everyone worthy of a first place prize...a all-expense paid trip to Five Guys!  Originally, the losing team would have had to go to Subway, which was worse to some of us than repeating the entire practice.

Our Three Stars of the Afternoon:
#3 - Darien Washington - best practice of the trip - great 200s to close the routine after being the first in his group to arrive behind the blocks after the 50s of jogging.
#2 - Citizen of the Year Darell Hungerford - complete day defined: Chalice Champion in the morning...extra push-ups post practice...great physical dominance in water, especially with stations...High Point Gladiator in Med-Ball Push-Ups/Rolls (7.5.)
#1 - Monique Major - better with every practice - super work in 50s/100s...great 200s to end practice...Lady Bison high water mark in Russian Twists with 59 (8.)
Russian Twists done right.

Day One on Day Four

Did anyone see how the Sacramento Kings won last night?  Pretty awesome.  Personally, I enjoy watching videos like this a few times (meaning 10+ times) to look for what's going on around the star (in this case, Tyreke Evans.)  Sure the shots, both by OJ Mayo and Evans were Darien-Washington-esque, but take a look at the Sacramento Lion on roller skates looking for someone to high five.  Poor guy.  He can come be our mascot if he's looking for a friend.

10:39AM - I'm off to take Ashley to dive practice with Old Dominion - a big thank you to the ODU coaching staff for letting this occur.  I'll be back in one hour to comment on our very good morning...

11:49AM - Lauren and I have returned safely from our voyage and Ashley is in good hands. 

How does that Sacramento Kings victory relate to Bison Aquatics?  To start, how many players can you name on the Sacramento Kings?  How many of you even know the Sacramento Kings exist?  If you follow the NBA, you probably know a thing or two about the team and might understand their history.  Chances are, though, that unless you really experience their day-in and day-out preparation, the Sacramento Kings are nothing more than a 15-second clip that is streaming across televisions and websites celebrating a victory.  Yet, victories for a young, exuberant team like the Kings come everyday in practice, in career-best statistics, in sudden recognition from the small-city community, etc.  We just don't see it, nor do we truly know what they feel like from their vantage point.

I have all the confidence in the world that not all students and faculty at Howard University know there's a swimming and diving team on their campus, representing each of them.  Truthfully, that's fine with me.  We know the perks and struggles, the zeniths and abysses that come with being at Howard and know that no one can take these experiences from these student-athletes.  This experience is epitomized with the training here in Florida.   Our bodies feel a little tougher are mind is a little sharper and while hitting a buzzer-beater might not happen tomorrow, there is sure to be a moment in an upcoming meet that will turn heads.  One thing is for sure: no one on campus can handle this training like we can.

The HU swimmers and diver looked very good during their 3500 short course yards together before breaking into groups for the first time on the trip. Our day one of conferences simulation was effective on many accounts.  Some of the sets included:

500 Group - 4x300s in red - maintain consistency, followed by 4x100s pace to a turn on 1:30
200 IMers - 8x150s on 2:00 - 25 IM Order, 100 free, 25 IM order - work strengths and underwater weaknesses
50 Free - 12x100s on 1:45 - 25 Sprint, 50 Free extended, 25 Sprint (#6 and #7 = Easy)
The western sky join the lights from above to watch the Bison warm-up on Thursday morning.
The team's performance was solid...not as great as yesterday afternoon, but still enough for a pleasant return trip back on the bus.  We needed a little time to familiarize ourselves with certain sets before getting into a groove.  There were still some dynamic efforts worthy of a Prime Popcorn Practice Performer chalice.  These three newcomers to the list can take solace in knowing their name is not on this list by accident:

#3 - Aaron Sykes - quite a commendable effort from Aaron to join the more challenging lane right from the start of warm-up.  Excellent job with fly kick focus 1300 and polished off some great 75s to conclude practice (7.)
#2 - Cachanda Evans - battling injury (real injury, not "I'm tired and I think I might be Hurt" injury,) Cassie maintained good underwaters during our 2x(5x100s + 5x50s) and look particularly cagey during final 550 in the sprint group (7.5.)
#1 - Darell Hungerford - turning point in Darell's Florida trip - passing swimmers in red set - leading lane during 50 Free specialty set - fastest time in sprint 75s to conclude practice - well done (8.)

We are getting ready for this afternoon with a really fun incentive in place for this afternoon's dryland challenge.  Check back soon...

Sundae Fudgy Sundae

If you made a list of some of the most physical fit humans, you might come across someone that has great versatility, maybe some abnormal strength in certain muscles or our buddy David Goggin (and the cameramen that follow him.)  This year, there was an unprecedented match at Wimbledon between John Isner and Nicholas Mahut where the match lasted three full days.  Once Isner finally won the match on the third day, the two etched their names in the record books as being part of the longest tennis match in the history of the sport.

Endurance and capacity for aerobic excellence is crucial.  And while we might not be at the level of endurance or power that these fellows are in, I'm certain each would find the workouts that we are completing to be right in their wheelhouse.


Aaron, Chelsea and Citizen of the Year battle in Burpee Pushups
 Wednesday afternoon's recipe for success included 5500 meters of swimming followed by a physical challenge between teammates:
* Two teams
* Challenge I - Burpee push-ups - maximum in one minute
* Challenge II - Push-ups on bar (5 max)...sprint to buoy...return to push-up station...5 max...sprint...for one minute.  NOTE: We need your input...WHAT SHOULD WE CALL THIS EXERCISE?

Each swimmer got two scores - one for each challenge.  A quick nod of recognition to Kelvin Goodman, whose score of 48 was the highest on the team. 

Winning team: Omar / Steven / Aaron / Darell / Ashley / Lauren / Chelsea / Nandi

These fine-tuned specimen earned a Banana Split, catered to Room 103 complete with whipped cream, Snickers, caramel, and fudgie goodness.

Our Prime Popcorn Practice Performers of the Afternoon:

Cassy, Monique and Ashley duke it out on the push-ups.
#3 - Chelsea Andrews - fastest performances in the water, maintaining quickest tempo in Orange 100s (7.5.)
#2 - Summer Davis - outstanding job in the water during fin set and 300s - dryland effort was supreme (8!)
#1 - Nandi Ross - completes the trio of ladies on the podium with fantastic practice in water that included switching lanes three times in order to take-on faster interval - also a part of winning dryland team of dominance (8.5.)

Omar, Damjan and Kelvin (all of varying shirt preferences) race to glory during our second challenge.

Cassy can't believe her eyes as our men (tank top, shirtless, sleeves) begin the Burpee Pull Up Challenge

Wednesday, December 29, 2010

Reeling It In

There are going to be moments in every team's season that will contribute to it's ultimate success or demise.  Think of any team you have made an impact on.  Your perception of the team being "worth-while" or "fun" or "successful" ultimately depends on the approach the individual takes for the greater good of the squad.  I recently come across this video and thought it was one of the more interesting displays of camaraderie that I had seen in quite a while.  I hope you enjoy it; if nothing else, please admire the athletic ability of the human salmon.  Then ask yourself: "how much must this team enjoy each other's accomplishments or truly embrace the sport they play?"

It didn't feel any warmer than yesterday morning, no matter what some silly thermometer might indicate.  This morning, though, was a big step in becoming a stronger group.  Maybe it was just the mindset that we've already conquered our alarm clocks once so we didn't need any more mental preparation or rehearsal for this practice.  Knowing there are more physical demands in store, the Bison put together 130 minutes of great training.

The beautiful sunrise glistens over the Bison on Wednesday morning.
 The bright spot in the morning did not necessarily come in setting new records, saving a member of the ecological community that roam the campus, or getting to sleep in.  As far as performances go, this was our finest of the four we've had in the water so far.  There was a moment in practice when one could feel the group of swimmers make the collective decision that each would push the teammate next to them to the point of physical success.  We made the choice to take on more challenging intervals, shaving seconds of each 50 and operating in a more meticulous fashion that we had all season. 

There were, indeed, leaders of the group how earned their reward as our three stars of the morning, as well as our Prime Popcorn Practice Performer:
#3 - Chelsea Andrews - continues to get stronger after first 3000 yards.  Excellent work in main 2000 set that included fast 100 fly splits (7.)
#2 - Kelvin Goodman - having an outstanding few days, setting the bar higher in freestyle intervals to set himself up for great breaststroke sets (7.5.)
#1 - Damjan Strbac - under control and operating under fastest intervals out of entire team.  Looked stronger and more aggressive in final 1200 set (8.)

And as we become more like the Icelandic soccer team (if you didn't watch the video above, that won't make sense,) we will, undoubtedly, run into more obstacles that prevent us from gelling.  This practice served as a justification as to why it's so vital for a team, no matter how individual the sport may operate, to work together and enjoy the journey collectively as well as individually.  Without the team, we would just be floundering fish reeled-in one-by-one.

Tuesday, December 28, 2010

Paying Its Dividends


Some of the Bison exit at the scoreboard
end ready to dive back in to finish the 100
This afternoon had to be at least 25 degrees warmer on deck than when we departed the facility this morning around 9:15AM.  The sun was out in full bloom and looks to be making return visits throughout the week.

Our third practice session, and most challenging of the three thus far, really took a toll on the swimmers.  The various challenges that included climbing out of the pool in the middle of 14x100s as well as extending oneself in the final 50 of a handful of 300s, presented a number of new demands on our team that they may not have experienced at any given point this season.  By the team the practice in the water had concluded, the team's arms looked heavy and legs out of steam.

When we exited the water, we undertook a 20-minute dryland circuit that was aided by a partner.  We'll be spicing-up the dryland routines a bit in future afternoons, but today's exercises will be felt by the time the Bison tuck-in for this evening.

Here's a look at our three Prime Popcorn Practice Performances for this Tuesday afternoon:

#3 - Ashley Goins - give the senior credit for boldly requested to get some time on the boards when another NATIONAL team was practicing (and getting them to remove the flags.)  Goins went through a 100-minute practice with very little help, including a little peak at her skills(back 1.5 somersault w/half twist) in the video above (6.5.)

#2 - Monique Major - took every set seriously and paid careful attention to breaststroke pull-outs and closing speed in all 100s and 200s (7.)

#1 - Steven Lott - the junior finds his name on here for the second time today after leading the team in almost every one of the 14x100s and finding a way to make a challenging interval for the main 2800 meters (7.5.)

Tomorrow is a new day with new obstacles and opportunities to leave your imprint on the Florida Experience.  We'll get some rest and be ready for tomorrow morning.  Thanks for checking in with us...

Grade A Morning

It was a balmy 35 degrees outside the FGCU Aquatic Center.  The sun had yet to peak itself over the eastern shoreline, but the Howard Swimming and Diving team emerged from their peaceful slumber and arrived ready to go to work at 6:30AM.
We stretched and did some ab work, which will be the norm for most of our mornings at FGCU.  Despite the difficulty of the practice being elevated from yesterday afternoon, the Bison were quite eager to get into the water with the temperature on deck being about 40 degrees cooler than in the water.

As the sun begins to rise, the Bison plow forward with the glaring focus of their Midwestern namesake.
Throughout the week, we will be incorporating a grading scale for each swimmer based on their performance and commitment to achieving a higher standard of excellence.  Individually, everyone will receive a mark out of 10 points.  The top three performers will be posted on this blog site with the overall practice champion receiving a Practice Champion Popcorn Chalice (engraved in Sharpie with their name, date and accomplishment.) This durable, plastic, dishwasher safe goblet also comes with a microwave bag of premium buttered popcorn.

This morning's top three performers:
#3 - Steven Lott - great job w/free kick set, staying underwater the longest - nice effort in 4x125s to close the morning (score of 6.5)
#2 - Kelvin Goodman - got in a nice rhythm immediately after warm-up - terrific IM set including overtaking lead in lane (score of 7.)
#1 - Chelsea Andrews - very focused in pull set, gained strength throughout main IM set - took command of set in final 35 minutes of practice (score of 7.5.) CHELSEA IS OUR FIRST EVER CHALICE CHAMPION in HU HISTORY- Congratulations!

According to Al Roker, we've survived the coldest day of our trip, which most of us find to be super news.  We're back in the water at 2PM...dryland to follow...

Monday, December 27, 2010

We've Made It to Fort Myers!

After two weeks away from each other and a bus ride through most of the winds of the East Coast, at 3:25PM EST, we arrived in beautiful Ft. Myers, Florida.

Throughout this week, we hope to provide a sneak peak at some the sights and nuances of our rugged training, cohesive team-building and life and vigor that our squad brings to every opportunity.

Today, the wind was humming on the Florida Gulf Coast pool deck, but the water temperature was a very comfortable 80 degrees Fahrenheit. We were a bit late arriving to SW Florida, so we could only get about 3300 meters in, but it was a good start. After practice, we checked back into our hotels, ate, bought some groceries and are now ready and prepared for tomorrow morning's first practice.