Monday, February 18, 2013

RETRO : - Daca tot aveti 'mistere' ....

Daca-i tot 'retro' iata o carioca facuta de o eleva d-a mea, in Tr. Lale...

vineri, 12 noiembrie 2010

Daca tot aveti 'mistere' cu inotul .....

deschideti aici si veti avea multe informatii utile:
http://www.swimtypes.com/arnie.html
in rest.... sa mai lasati polemicele, ca nu suntem la parlament..., sa incercati a va pune in locul copilului / copiilor si sa judecati chiar cu 'mintea' lor - asa veti intelege care's 'misterele' ....

sa auziti ....'numa' de bine......
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21 TOP LAWS OF SWIMMING


By Jerry Heidenreich[primul antrenor care l-a format pe Mark Spitz, la debutul carierei sale, traducerea romaneasca apartine oficial initiativei FRN, apoi cu ajutorul lui 'Google translate', am facut comentariile mele, incercand o actualizare a lor - m.olaru/nov.2010]
1. Three of the most important components of swimming are: technique,technique, technique.
1. Trei dintre cele mai importante componente ale înot sunt: tehnica, tehnica, tehnica.
tehnica corecta : urmare a formarii celui de-al 6-lea simt ['simtul apei'], in care regasim - talentul motric/intuitia; inteligenta de a 'sta lejer' in apa fara incordare; rabdarea introvertitului dispus la 'afle' cat mai multe din 'tainele' apei si a inaintarii prin ea; dispozitia, conduita, educatia de a asculta sfaturile celor din jur, ale antrenorului; curajul si dorinta de a fi mereu 'primul' si perseverenta, ambitia de a trece hotarat peste ceea ce credea-i ca este greu.Tehnica se poate deteriora ireversibil in conditii de repetarea unor eforturi epuizante. Ea poate fi ameliorata de cei mai in varsta [Jun.]; la copii aceste corectari de tehnica sunt labile si de scurta durata daca eforturile mari continua nejustificat.
2. Strive for optimum, not maximum, performance.
2. Să depună eforturi pentru performanţe optime, nu maxime,.
in acest al 2-lea 'dictat', excelent,ar trebui sa se afle intelegerea multora dintre noi: credem in antrenamentele tari, la varste cat mai mici, cu competitii chiar de la 6-7 ani [cum este cazul concursului de azi, 13 nov. a.c.,la Izvorani....] se poate garanta acea rezistenta comuna adultilor; aici nu este vb. ds. o calitate 'CANTITATIVA' ci de una 'CALITATIVA' (optima): altele sunt obiectivele la cei mici si cu totul diferite sunt ele la cei adulti; ar mai fi f.multe argumente de adus pe ac. tema......
3. Learn to balance, align, and stabilize your body first. Everything else will become easier.
3. Invata ECHILIBRUL, adapteaza-ti si stabilizeaza-ti pozitia corpului mai intii.. Toate celelalte vor fi astfel mai usor de realizat;
Citez din lucrarea "Despre inot...cu M.Olaru" ed. SSE, 2007:
Capitolul I
INTRODUCERE
–noţiuni aproape uitate...
Sumar
1.0 Definirea înotului 0 1. Cultura fizică şi înotul ;0 2. Educaţia fizică şi înotul; 0 3, Gimnastica şi înotul; 0 4, Dans, balet şi înot....;0 5, Atletism şi înot...;0 6. Baschetul şi înotul 0 7. Călirea organismului;0 8. Contraindicaţii la practiacare înotului;0 9. A şti sau a nu ştii să înoţi....10. 'Batranete' la înot;11. Bebeluşii şi înotul;12 Adulţii şi înotul;13 Bazine..., bazine...; 14. Dopingul în sport..;15. Inovaţii în sport..;Rezumat+bibliografie selectivă
01. Definirea înotului ,
General: În cazul vieţuitoarelor terestre: INOTUL = formă de mişcare care asigură o variantă distinctă de locomoţie a corpului în mediul lichid – apa, folosind efectul de flotabilitate - raportul dintre greutatea proprie şi greutatea volumului de lichid dislocuit, (vezi Arhimede, Cap V) şi cel de propulsie ciclică - vâslirile care respectă modelul mişcării helicoidale, adică cerinţa de a străbate volume cât mai mari de apă pe distanţe cât mai scurte, conform Conceptul Counsilman - 'Propeller propulsion', (vezi Cap IV, IX) în vederea menţinerii unui echilibru cât mai stabil faţă de mediu reprezentat de apă, în scopul satisfacerii cât mai confortabile a principalelor funcţii vitale (în mod deosebit respiraţia) şi evident – cel al înaintării, deplasării.
Dicţionarul explicativ al limbii române (DEX) a optat pentru definiţia: INOT ‘’plutire şi înaintare în apă cu ajutorul anumitor mişcări ritmice făcute cu mâinile şi cu picioarele…’’
Ar trebui să fie deosebit de semnificativ pentru noi antrenorii, specialişti iluştri în domeniu …, că iată alţi specialişti, în terminologia limbii romîne - au optat pentru definirea înotului, ca noţiunea plutire să preceadă noţiunea înaintare….
Mulţi dintre noi nu acordăm plutirii, poziţiilor corecte, simetrice, întinse şi relaxate decât un simplu gând fugitiv pe când în realitate nimic din ceea ce se întâmplă în apă nu poate fi explicat sau înţeles decât dacă poziţiile corpului, capului sau a membrelor nu sunt dintre cele mai corecte [a se remarca rolul unui şasiu auto perfect echilibrat in cazul deplasari corecte a vehicolului in spaţiu]….
Acţiunea motrică de plutire şi înaintare a vieţuitoarelor terestre ajunse în apă, este realizată prin tipul mişcărilor de ‘căţărare’ deci din categoria motricităţii naturale. Astfel, câinele, calul etc., prin contopirea a mai multor instincte, iniţiază reflex o suită de mişcări de translare a unor părţi ale corpului, deasupra centrului de greutate, asigurând astfel o ‘plutire’ a întregului corp în consistenţa precară a apei.
La acest fel de mişcări remarcăm că primul efect care este ‘rezolvat’ este cel al ‘plutirii’ (+ respiraţia) şi apoi cel al ‘înaintării’.
Remarcaţi că toate aceste vieţuitoare terestre au posibilitatea de a menţine facil capul ridicat pentru o minimă respiraţie – la om acest lucru este mai dificil – segmentul cervical al coloanei este mai scurt şi deci nevoia de a pluti cât mai sus spre suprafaţa apei necesită mişcări, eforturi suplimentare faţă de restul vieţuitoarelor…?!
In cazul omului, acestor mişcări li se atribuie o dirijare selectivă prin puterea gândirii, creaţiei; astfel noi avem capacitatea de a varia şi diversifica voluntar mişcările în apă, situaţie care poate face ca prioritatea dintre efectul de ‘plutire’(1) şi ‘înaintare’ (2) să poată fi sensibil modificat în favoarea celui de-al doilea prin coordonarea optimă, eficientă a mişcărilor de vâslire cu cele de respiraţie în condiţiile adoptării celei mai bune poziţii de plutire – cu corpul întins la orizontala luciului de apă !
4. Seek the path of least resistance.
4. Căuta calea minimei rezistenţe.[vezi IPA / M. Olaru]
Aceasta este cerinta promordiala a Selectiei primare - ea trebuie rezolvata si estimata in perspectiva cresterii actualui copil, inca neformat > viitor adult, cu un biotip adecvat performantei; in acest sens, am formulat necesitatea folosirii unui instrument obiectiv, matematic care sa 'spuna' cu exactitate - 'cine' esti; 'Indicele personal de alunecare' [asemena indici exista si la canotaj, ciclism si alte discipline sportive] este calculat astfel: din lungimea totala masurata in pozitia culcat ventral cu bratele intinse spre inainte (cm.) se va scadea: suma rezultata din adunarea numarului de kilograme si a numarul de cm.masurati in circumferinta sub-axilara, in expir profund, IPA = L - [kg.+Cc] ... puncte; aceasta valoare este considerata a fi constanta [minimum 1 an...] si ea poate servi la selectia obiectiva a unor copii, juniori chiar si adulti , viitori candidati la titluri nationale, internationale; este munca de migala si de perspectiva si nimeni nu poate afirma azi, ca copilul 'X' va arata 'astfel' in adultul 'Y' de maine; este o cerinta a muncii stiintifice si ea nu apartine numai antrenorului.
5. Find the path of most resistance.
5. Intelege cum iti opune apa cea mai mare rezistenta
pai daca stii sa plutesti ca un sportiv - ai sa stii sa eviti rezistenta pe care ti-o poate opune apa; aici trebuie reamintita sintagma ca: daca Viteza de inaintare creste in mod aritmetic (,1,2,3,4 samd), rezistenta apei, aerului creste in mod geometric [2,4,16 samd] si din prisma asta importanta tehnicii corecte devine si mai mare !
6. To become effortless requires great effort.
6. Obtinerea unui rezultat 'fara efort' presupune un mai mare efort anterior; indicatia asta este foarte atragatoare celor care cred in 'hei rup'; eu imi aduc aminte de competitiile Poliatlon la care copii de 10 ani trebuia sa inoate TOATE probele celor 4 procedee intr-un concurs maraton de 8 reuniuni/ 4 zile... cand in ultima zi si mai ales in ultima reuniune copii pur si simplu dormeau pe bancile din tribuna; este adevarat ca cine rezista.. ramanea... restul... pleca, dar odata cu acestia 'plecau' si eventuale viitoare 'staruri' ale noastre; 'decimarea romana' aplicata la 'legiunile de copii de 10 ani' nu a avut nici un rost. Iar acum vad ca se continua ... vom ramane cu niste concursuri frumoase de Masters si amintiri din copilarie...., atat.
7. Listen to the water, feel the water, be one with the water. Swim quietly.
7. “Ascultă” apa, simte apa, fii una cu apa. Inoata fara zgomot, silentios
Este cert, trimiterea de a aluneca pe apa si nu de la 'boxa' cu ea
8. The mind leads the body.
8. Capul conduce miscarile. Mintea conduce corpul..
Intradevar, in toate disciplinile [gimn. sportiva, artistica, balet, s.a.] 'capul' da sensul, tonul unei bune prestatii; capul, are o mare imp. si ca pozitie fata de planul de atac, de executie dar si capul ca forma anatomica [sprinterii au mereu capul parca mai mic decat fondistii...???].
Mintea.... pai fara 'ea'.. ajungem la balamuc !
9. The harder you work, the harder you can play.
9. Cu cit muncesti mai greu cu atit obtii lucruri mai greu de atins. Eu l-as completa cu 'cat muncesti mai bine' cu atat obtii rezultate mai prestigioase; asta este valabil in toate domeniile; 'munca grea' este ilustrata de moda antrenamentelor maraton cand in anii 1970, germanul Hans Faznacht inota la un antrenament 20 km, de 2 ori pe zi si nu a reusit sa obtina rezultatele intuite de acest mod de abordare a pregatirii [in schimb, Volodea Salnikov, inota 10 km la un antrenament, dar la nivel calitativ superiori.. si a fost primul care a inot de 15 x 100m, continuu, sub media minutului/100m, adica 1500m = 14.56,oo / 1981]
10. Practice does not make perfect. Perfect practice makes perfect. What you do in practice will determine what you do in meets.
10. Antrenament fara sarcini precise spre a fi depasite nu duce la perfectiune . Antrenamentul cu obiective clare conduce la perfectiune. Ceea ce faci la antrenament vei face si in competitie.
Indicatia este logica si perfecta..., 'no comment' .....
11. The fastest swimmers are the ones who slow down the least.
11. Inotatorul cel mai rapid este acela care incetineste cel mai putin [vezi BEST]
Asa s-a gandit mereu, dar, incepand din anii '80, filozofia inaintarii in apa a inceput sa se schimbe; ma laud meritat; am fost primul care a intuit acest lucru, am pulbicat primul si apoi au aparut aceleasi reflectii si la altii, fara sa ma fi copiat ! Asta arata ca judecata mea daca era proasta nu putea fi reprodusa, al fel, si de altii; studiati conceptul BEST, definitiile !
12. The fastest you ever travel is when you dive off the block and push off the wall.
12. Viteza cea mai mare de inot o obtii daca iei, imediat, startul cel mai bun si daca 'ritmul intoarcerii' este egal cu cel al tempoului de inot, pentru a putea sa te impingi cel mai puternic din perete.
Indicatia asta, mi-am permis s-o reformulez astfel..., era ambigua, acum ea contine sfaturi punctuale ds. cum sa concurezi cu succes.
13. Slice through the water, don't plow. Make your middle name"streamline".
13. Aluneca prin apa, nu “ara” apa. Al doilea tau nume sa fie "eficienta" [vezi BEST]. In anii '60-70, era o indicatie imperioasa; atunci se inota' in forta' si cat iti 'dadea natura'..., acum pregatirea a devenit o stiinta; alunecarea vs. 'boxul cu apa' este clarificata definitiv.
14. Don't think of pulling the water. Learn to anchor your hands,wrists, and forearms, and hold onto the water. Learn to use your legs for balance and body stabilization.
14. Nu te gindi sa “tragi” apa pe linga tine../ vezi miscare 'senilei'; Invata sa “prinzi” apa cu palmele, cu bratele si sa mentii apa / vezi 'propeler mouving-Doc Counsilman'. Invata sa-ti folosesti picioarele pentru echilibrarea si stabilizarea corpului care aluneca pe apa.. la fel, indicatie reformulata de mine, la ora aceea Doc. Counsilman, viitorul antrenor care l-a facut celebru pe M. Spitz, deabea incepea sa se afirme iar teoria sa ds. adevarata miscare de inot / miscare derivata din cea helicoidala, va aparea public prin anii '74 / M.Spitz a devenit celebru la JO '72 cu cele 7 medalii de aur; acum este randul de top a lui M.Phelps cu... 8 medalii / JO Beijing 2008.., dar daca Phelps ar fi concurat si la proba de maraton (planificata cu o saptamana inaintea probelor de piscina)... poate ar fi avut 9 !
15. Power is generated from the hips and torso. Use your shoulders for your recovery and to generate additional arm speed.
15. Forta este data de sold si trunchi. Foloseste-ti umerii pentru restabilirea pozitiei pe apa si producerea unei viteze suplimentare prin miscarea bratelor.
Nu am inteles indicatia... sorry
16. Relax from the inside out.
16. Relaxaţi-vă din interior spre exterior.
Seamana cu o aluzie din Yoga si iarasi nu am inteles-o, am s-o 'devorez'...
17. Never look back.
17. Nu ne uităm înapoi.
... dar cateodat este bine sa stii ce a fost ca sa poti intui 'ce vine'....
18. Attack your race, attack your opponent.
18. Abordeaza agresiv cursa, ataca-ti adversarii.
Ataca expresia moderna 'non combat', asa e !
19. Embrace your opponents. They make you a faster, better swimmer.
19. Urmareste-ti adversarii. Ei te vor face un inotator mai rapid, mai bun. ??????????????????
20. Use visual and mental imagery of yourself achieving and surpassingyour goals.
20. Foloseste-ti imaginea vizuala si mentala pentru realizarea si transpunerea in practica a scopurilor. Reprezentarile corecte ds. tehnica fac parte din suita mijloacelor de instruire; ele ajuta, in urma demonstratiilor corecte ale antrenorului sau a altora, sa devii mai bun, se merita a fi retinuta de antrenori !
21. Swim smart, use your head, and keep your head still.
21. Inoata inteligent, foloseste-ti mintea, si tine-ti capul permanent fix (nemiscat).
Asa e ! No comment !
00000 - 00000
iata cum 'vede' antrenorul american Dick Hannula exprimare grafica a compenentelor pregatirii pe un 'mezo cilcu' de 15 saptamani: pe o 'singura lectie' si aprecierile sale ds. relatia 'tempo/viteza' [ ca click si imaginea se va mari]



Iata un material 'cadru' {ce inseamna a organiza si a desfasura activitatea de into sportiv} de la un club de peste Ocean:
Tri – Hampton YMCA Age Group Swim Team Short Course Handbook 2009-2010
YMCA/USS Competitive AGE GROUP Swim Program
Training in Newtown at the Bucks County Community College
A YMCA NATIONAL “TOP-FIFTEEN” SWIM PROGRAM WHICH OFFERS THE BENEFITS OF BOTH YMCA NATIONAL SWIMMING AND USA SWIMMING
Lead Coaches: Nicole Glace Skinner & Heather Jorris
Asst. Coaches: Erin Dunn, Paul McKenzie
Director of Competitive Aquatics: Dave Prutow
For team information:
Contact Nicole Glace Skinner coach.nicole@yahoo.com;Heather Jorris cooperjorris@comcast.net or Dave Prutow dprutow@verizon.net
Tri-Hampton Branch of the Lower Bucks Family YMCA (215-579-6200)
The philosophy and objectives of the THY Age Group Swim Team are:
· To provide a quality competitive swim program for 9/10 & 11/12 age group swimmers.
· Applicants must be proficient in all four strokes and who aspire to achieve excellence in the sport
· To provide an opportunity for the personal growth of the swimmer as an individual and as a member of the team.
· To help all members reach their God given potential in spirit, mind and body.
· To embrace the YMCA vision of building strong kids, strong families and strong communities, and reinforce the YMCA core values of caring, honesty, respect and responsibility.
· The seasonal goals for the THY Age Group swimmer will be to become more proficient as a competitive swimmer and to excel at YMCA Districts and States. The early season focus will be to peak for a HIGHLY ENCOURAGED holiday taper team meet in Pittsburgh in December. The ultimate long term goal of all THY Age Group Swimmers will be to attain status on the THY Senior Team and eventually qualify for YMCA Nationals.
·
· The ultimate goal of all THY Age Group Swimmers will be to attain status on the THY Senior Team and qualify for YMCA Nationals.
· Team members are expected to attend all required team meets and all YMCA District, State, and National meets for which they qualify.
· To seek team members who work hard, are dedicated and who want to do what it takes to reach their potential without the need for coach mandated practice requirements.
· To understand that it is in the club setting where the swimmer learns to hone their craft. And it is at this age where the swimmer must decide if they are going to pursue excellence or participation. We are trying to provide a training environment, an avenue, which allows for this commitment. We will remain flexible with those who are not ready to make that level of commitment however; the focus of the club will be to pursue excellence for those that aspire to achieve excellence.
· To seek year – round team members. Missing one summer is permitted ONLY if there is a space available. Year ‑ round swimmers will be given priority. Not swimming for THY two summers in a row will eliminate a swimmer from the roster.
· We will cap our Age Group roster at 50 members who are training daily at BCCC.
· As a member of Middle Atlantic Swimming, United States Swimming and YMCA National Swimming, the YMCA Swim Team will promote and participate in the local, regional and national competitions sanctioned by these bodies. These competitions progress in proportion to the abilities of a swimmer.
Founded in 2002, the THY Swim Team has risen rapidly to national prominence. THY athletes not only improve athletically (whether it’s obtaining a first “A” time or a USA Swimming Senior National cut) they also grow to embrace the core values of caring, honesty, respect and responsibility. We realize that every club has it's pro's and con's, including ours. That is not to say we are better. We are just different.
Our new age group program will be capped at 50 swimmers to ensure an optimal training experience. We seek swimmers who understand our expectations and are committed to our program. Sign up early to guarantee your spot in this exciting program.
Our swim team emphasizes having fun and learning to enjoy the sport. We also emphasize the development of life-long values of sportsmanship, self-respect, respect for others, honesty, caring for others and responsibility to self and others. We hope to develop healthy attitudes about winning and losing.
The YMCA is a volunteer driven organization. Like all YMCA programs, our swim team program's success is dependent upon two groups of dedicated individuals working together: YMCA coaching and administrative staff and the volunteer THY Swim Team Parents Association
THY AGE GROUP OBJECTIVES FOR SUCCESS
Age group swimmers are the backbone of YMCA and USA Swimming. At this level swimmers learn to train and compete in meets from intra squad, local and possibly regional levels. One of the biggest challenges for coaches, parents, and young athletes is the wide variety of ability levels during these years. Some children may have been in the sport for several years longer than their teammates, and some mature early, some late. Although there is a wide variety in ability level during these ages, many principles remain constant.
Keep in mind that early success does not predict later success. The success demonstrated by early maturers is due to a biological advantage and biological maturation is genetic. Late maturers, who are at an initial physical disadvantage, don't have control over biology. Given this, be cautious about focusing attention and energies onto only the young athletes who are showing initial talent.
With an age group practice, yardage is more important than with a novice group, but still does not have the importance that it has with a senior group. Many coaches are used to designing sets or thinking about yardage as the primary goal. Age group swimmers are not miniature seniors. They continue to have special needs and considerations. The primary goal is to get the swimmers ready for moving to the senior group.
The most basic elements to include for age group swimmers are: Progressive Aerobic Development, Kicking, Long Quality Swims, Race Preparation, Sprinting, Test Sets, Technique (Stroke, Start and Turn work), Games and Relays (making swimming fun), and Dryland Training.
We are striving for:
]
Consistent Leadership - Director of Competitive Aquatics. Here we use the analogy of a limousine. The limousine is the club, the passengers are the board and membership, and the chauffeur is the coach. The goal is to get the limousine to a destination. The Director of Competitive Aquatics set’s the destination. If this is their chosen limo, the passengers get on board to get them to their destination. The chauffeur (head age group coach) takes care of the immediate task at hand of getting the limo to its destination on time, safely, and without losing too many passengers. Conflict happens when the passengers start redefining the destination or the route to the destination even though the chauffeur knows the best way.
Consistent Head Age Group Coaches. There’s not a lot of flip-flopping around and the message is consistent. The direction of the age group program is being set consistently by the age-group coach who passes well prepared swimmers on to a Head Coach/ Director of Competitive Aquatics who has a consistent direction for the Senior Program.
System Wide Goals. The entire THY team and each group have system wide goals. Goals were not something just being set up for the senior kids. There are yearly, seasonal, monthly, even daily goals present in one form or another.
Common Teaching Language. There’s a common teaching language that is introduced to the swimmers in the novice group (the entry level group), and that language is then expanded on and enriched on all the way up to the Senior National Program.
Supportive Parent Layer. There is a supportive parent layer.
Maintain a Standard of Excellence. Both groups want to be the best that they can be … from age group to national. They are not interested in being one of the gang. We are not interested in recreational swimmers.
Dates & Deadlines:
June 15 – August 3: In keeping with our senior program philosophy … THY’s new age group program will be capped at 50 swimmers to ensure an optimal training experience. With this in mind registration may occur at any time by contacting lead coaches Nicole Glace-Skinner coach.nicole@yahoo.com, Heather Jorris cooperjorris@comcast.net or Competitive Aquatics Director Dave Prutow dprutow@verizon.net
The THY Age Group Handbook and Registration forms may be downloaded on our website at http://swimthy.worldswim.net/
Once approved by the coaching staff for registration please mail all completed forms and payments to: Paul Mckenzie, 2013 Trowbridge Road, Newtown, Pa. 18940 or email Paul at flipperclu@hotmail.com
Monday, July 13, 2009: THY Age Group program “Meet & Greet” at the BCCC Pool – 6:30 – 8:30 p.m.
Monday, August 3rd – Deadline for notification that you desire to join the THY program. This may lead to an invitation to register or to placement on the waiting list.
Monday, August 24th - Deadline for all forms and payment submission
Sunday, August 30th – Mandatory Parent’s Meeting at 7:00 p.m. at the BCCC. Room TBD.
Practice begins Saturday, September 12th at 10:00 AM.
Practice Schedule & Practice Philosophy
The YMCA Swim Team will be built on a developmental coaching philosophy. The training program will be tailored to the physical and emotional development of the swimmer, and will incorporate a variety of techniques. The approach will be a highly motivational one that focuses on individual improvement. The practice attendance expectations will be communicated by the coaching staff. THY relies upon a cooperative effort between the YMCA coaching staff, the swimmer and the swimmer’s parent/guardians.
Practice Assignments are made by the coaches. Practice assignments are based on the age and capacity of each child to handle a given amount of work. Confer with the coach for any question, variation or exception regarding your swimmer’s practice routine.
Getting Out Early: If there is a valid reason a swimmer needs to leave practice early, (dentist, doctor, etc.) the coaches request that a note be sent with the swimmer. The coaches are responsible for your child at the assigned practice time and want to make sure he/she will be released with your knowledge and into your care.
Every effort must be made to have the swimmer arrive for practice on time. The swimmers need to be ready to dive in the water at the scheduled time. This is very important to the continuity of practice. Coaches must be notified if there is some reason the swimmer will be late. Likewise, parents, please be prompt when picking up your child after practice.
The practice schedule is determined by BCCC pool availability and is subject to infrequent minor changes. When there is a practice cancellation or change, swimmers will be notified via text message. Please check email daily for swim team notifications. The tentative winter practice schedule is as follows:
M,T,W,R: Dryland 6:30 – 7:00 PM
Pool Time 7:00 – 8:30 PM
* We may utilize Friday in lieu of one of the other week days if there is a BCCC conflict.
Saturday Pool Time 10:00 AM – 12:00 Noon
Participation in Outside Activities
The age group coaching staff will work hard to allow for flexibility with our athletes. We understand that our athletes are still in a developmental stage and participation in other sports and activities is typical. We recognize the importance, fitness, and fun that are involved in participating in other activities and sports. With that said, our goal is to instill a passion for swimming … and for swimming at THY in particular. We hope that this will lead to a desire to pursue excellence, rather than participation, and a desire to become a part of the “THY family”. THY age group swimming practices will be held five days a week. In order to take advantage of this training environment, every effort should be made to attend as many practices as possible. If attendance at a majority of the THY practices is impossible then it will be difficult to attain stated goals. Please keep in mind that we are trying to provide a high quality training environment and we expect a waiting list for athletes who desire acceptance into our club. It is in the THY practice setting where the swimmer will learn how to "hone their craft" and progress in the sport. We seek team members who work hard, are dedicated and who want to do what it takes to reach their potential without the need for mandated practice requirements. We know that age group swimmers are involved in many things and we will remain flexible with those who are not able to make that level of commitment throughout the entire season. As long as we keep open lines of communication we will strive to do what is in the best interests of each swimmer. However; the focus of the club will be to pursue excellence for those that aspire to achieve excellence. Please discuss with the THY coaches about reaching appropriate balance when conflicts arise.
General Season Plan for Swimmer Development
We will stress both the biological/physiological and mental/psychological aspects of athlete development. It is important for not only coaches, but also swimmers and parents to understand the physiological development of the young athlete so that we may work together to maximize the potential of the swimmer.
Season Plan
Cycle I - Preseason (September): The goal is to lay the foundation for a successful season. There will be more “teaching” and development of technical skills. There will be a focus on developing good practice habits such as getting in on time, warming up/down, pace clock use, streamlining, starting and finishing at the wall, etc. We will implement a Dryland program which will emphasize translating muscular work to swimming velocity. Dryland will focus on land based aerobic work, abdominal training, the use of medicine balls (upon age and ability), stretch cords, jump ropes, and stretching. During this phase we will attempt to advance the swimmers and parents general knowledge and understanding. There will be a gradual improvement and maintenance of physical conditioning. Freestyle stroke drills and technique training will be emphasized as well as starts, turns, and finishes.
Cycle II - Aerobic Development (October / Late December-January): The goal is to consolidate training and to lay the foundation to meet the physical demand requirements of the season. We will begin developing a “Base”. The toleration of increased levels of physical and mental endurance in order to meet challenging but realistic goal sets. More emphasis on specialty stroke drills and technique training will occur. Dryland will continue.
Cycle III - Anaerobic Development (November / Late January – Early February): Gradual shift from quantity intense training to quality speed work. Maximizing of specific training effects without undue fatigue. Aerobic “maintenance” work will still occur. All swimmers will focus on developing proper technique, pacing & racing strategies for all strokes and distances. Specialization will not occur until later in the swimmers development. Dryland will continue.
Cycle IV - Race Specific Development (November- Early December / Late February - March): Development of the racing attitude with particular emphasis on specialty race technique (mental & physical). Improvement of tactical skills, starts, turns, finishes, pace judgment and race rehearsal. Relay Team bonding and technique work. Dryland will be phased out.
Cycle V - Taper (Early December / Late February or Early March): Recovery of physiological systems as the body commences the super compensation phase. Rest. final race rehearsal. Commitment to both the high quality efforts and the necessary rest, relaxation and nutritional components that are essential to the taper phase. No Dryland except stretching.
Competition (December / March): Go for it!
Re-tapering (e.g. Y States and J.O.’s) - After a successful taper, you may have to “retaper” for another meet which closely follows the original taper meet. For the first couple of practices we will move the aerobic yardage back up to 30-50 percent pre-taper yardage. We will then bump them up to full pre taper aerobic yardage for a couple of days. We will then start an abbreviated taper for the next meet relying on the same principles and belief systems which made the first taper work.
Recovery: Set mind on other interests. Post competition evaluation and assessment. Active recovery with non swimming light aerobic training.

Training and Training Categories

When looking at workouts you will occasionally notice “training categories.” The coaches use a modified list of training categories to design workouts throughout the season plan. This includes is recovery work, where effort is undefined, and the swimmer’s exertion level is very low; base endurance work, with a low to moderate effort level from swimmers; fast endurance work, with the swimmer exerting moderate to high amounts of effort but still able to sustain the same speed for the duration of a work set; sprint work, with the swimmer going as fast as possible, even if it results in a decrease in speed during a work set; and power work, with the swimmer exerting a maximum effort, but with a short duration of work and a long duration of recovery. We ask the athletes to monitor their heart rates (Count for 10 seconds) during practice in order to monitor which training category is being affected.
The THY Senior National Group uses “Color Codes “ to designate these training categories and the athletes given specific target heart rates and specific swimming intensities while working in a cyclical training plan.
If you would like to learn more about this please see the THY Senior Team Handbook. A simplified version is explained below. We are targeting five “Training Adaptations”:
1. Aerobic Endurance – (Both Long basic endurance maintenance and “threshold” endurance .. the ability to sustain a sub-maximal pace for an extended period. We color code this PINK & RED.
2. Aerobic Power -- VO2 max, maximum ability to consume oxygen. We color code this BLUE.
3. Lactate Tolerance – Lactate Tolerance, the ability to prevent large drops in pH when lactic acid accumulates, physiological (buffer capacity) and psychological (pain tolerance) factors. Work on swimming at Race Pace. We color code this PURPLE.
4. Anaerobic Speed – Sprints, ability to reach and maintain maximum
Velocity. Important for our distance swimmers so we can that we reduce the “slowing effect” of endurance training. We color code this GREEN AND YELLOW.
5. Recovery – We must make sure we incorporate the principles of recovery during our high volume and intensity phases. We color code this WHITE.
Most of our training will occur at Pink, Red & Blue:
Aerobic Base – PINK (5% slower than anaerobic threshold)
Threshold Pace - RED
MaxVO2 – BLUE (7% faster than anaerobic threshold)
Color Rest Period Heart Rate Pulse for 10 count
Pink 5 to 40 seconds 120 – 140 22-24
Red 10 to 40 seconds 150 – 170 25-26
Blue 30 secs - minute (can be “active” rest) 180 – 190 27- 31
Lactate tolerance sessions are far more intense and so need to be done in longer rest intervals (rest can be “active”)so we can swim at or near race – pace (Purple – HR 31+).
Speed, or lactate production allowing for rest (Green – Yellow , HR Max 32 +) sessions will be brief and intense.
We BELIEVE in Learning how to do PACE WORK.
The YMCA Swim Team Age Group Practice Groups
All swimmers will practice together. The coaches place swimmers in lanes according to ability level and specialty. On occasion, a further sub division will occur into “Stroke” “Sprint” and “Distance” subgroups, with all of the age groupers being exposed to specific training in each stroke and various distances.
Announcements
Most announcements are made via email, or in the event of an unexpected event requiring practice change, text message. It is critically important that we have all email addresses and cell numbers on file.
Visit the BCCC website at: http://www.bucks.edu/ to see if the campus is closed forcing practice cancellation. Also visit our Website at: http://swimthy.worldswim.net/ for important announcements.
YMCA Swim Team Parents Support Association
The purpose of the YMCA Swim Parents Support Association is to support a program of competitive swimming, thus providing an opportunity for children of all ages to develop in this program. All parents of YMCA swimmers are also members of the Association. The Parents Association has a general membership meeting periodically. These are announced in advance and all parents are encouraged to attend. The Executive Committee is elected every September and meets every month. Parents who are interested in becoming members of the Executive Committee should contact a coach or any committee member. To support the YMCA Swim Team the Parents Association generates revenue through various fund-raisers and special events. This money is used to fulfill our budget needs for the year.

YMCA Swim Team Code of Conduct

As a YMCA Swim Team athlete, all swimmers must recognize and agree to conform to the following Code Of Conduct at all times while representing the YMCA Swim Team.
  • Offer congratulations to my opponents, win or lose, and cheer on my teammates.
  • Act and conduct myself with dignity and with respect for others and the property of others.
  • Dress in a manner suitable to my position as a representative of the YMCA.
  • Be humble in victory and courageous in defeat.
  • Always teach and practice good sportsmanship.
  • Be a responsible goodwill ambassador between the sport of swimming, the YMCA and the public.
  • Promote positive high team spirit and morale.
  • Cultivate in myself and encourage in all team members the virtues of patience, courage, justice, and sincerity.
  • Strive to do my best, and encourage all team members to do the same.
  • Deal justly, kindly, impartially, and intelligently with all of my fellow team members.
While taking part in any YMCA Swim Team function:
  • I will not cause physical harm or threaten physical harm to a fellow team member, coach, or parent.
  • I will not possess, use or be under the influence of alcoholic beverages, chemicals, or illegal drugs.
  • I will not behave in a manner that in the opinion of the coaches or team representative is contrary to normally accepted behavior.
All swimmers must agree that violating any of these may cause me to be sent home, at my parents’ expense, and subjects me to dismissal from the team. This Code of Conduct remains in effect as long as the swimmer is a member of the YMCA Swim Team.
Records
THY maintains team records by age group in Yards, Long Course Meters & Short Course Meters. These records are periodically updated and can be viewed on our website at: http://swimthy.worldswim.net/
Coach’s Responsibilities
The coach’s job is to supervise the age group swim program. The YMCA coaching staff is dedicated to providing a program for youngsters that will enable them to learn the value of striving to improve oneself--"to be the best you can be." Therefore, the coaches must be in total control in matters affecting training and competition.
1. The coaches are responsible for placing youngsters in practice groups/lanes. This is based on the age and ability of each individual. When it is in the best interest of a swimmer, he/she will be placed in a more challenging training group/lane by the coach.
2. Sole responsibility for stroke instruction and the training regimen rests with the THY coaching staff. Each group's practices are based on sound scientific principles and are geared to the specific goals of that group.
3. The coaching staff will make the final decision concerning which meets swimmers may attend. The coaching staff also makes the final decision concerning into which events a swimmer is entered.
4. At meets, the coaching staff will conduct and supervise warm up procedures for the team. After each race, the coaches will offer constructive criticism regarding the swimmer’s performance. (It is the parents' job to offer love and understanding regardless of their youngster's performance.)
5. The building of a relay team is the sole responsibility of the coaching staff. It is the swimmer's responsibility to find out if he/she is in a relay. Relays are very important to THY and if a swimmer is chosen to swim on one he/she is expected to do so.
Advancing to the Senior Group
Entry into the THY Senior group is based on recommendations from the Director of Competitive Aquatics in consultation with group coaches. Senior group members must be 13 years of age as of the December team travel meet. A rare exception may be if a 12 year old achieves a YMCA national qualifying time and will be preparing for YMCA National competition.
Parents...Your Athlete Needs You
To have a successful program there must be understanding and cooperation among parents, swimmers and coaches. The progress your youngster makes depends to a great extent on this triangular relationship. It is with this in mind that we ask you to consider this section as you join the YMCA Swim Team and reacquaint yourself with this section if you are a returning YMCA parent.
You have done a great deal to raise your child. You create the environment in which they are growing up. Your child is a product of your values, the structure you have provided, and the model you have been. Human nature, however, is such that a parent loses some of his/her ability to remain detached and objective in matters concerning his/her child's athletics. The following guidelines will help you keep your child's development in the proper perspective and help your child reach his/her full potential as an athlete.
The Coach is the Coach!
We want your swimmer to relate to his or her coach as soon as possible concerning swimming matters. This relationship between coach and swimmer produces best results. When parents interfere with opinions as to how the swimmer should swim or train, it causes considerable, and often times insurmountable confusion as to whom the swimmer should listen. If you have a problem, concern, or complaint, please contact the coach.
Best Kind of Parent:
The coach's job is to motivate and constructively criticize the swimmer's performance. It is the parent's job to supply the love, recognition, and encouragement necessary to make the child work harder in practice, which in turn gives him/her the confidence to perform well in competition.
Not every time:
Even the very best swimmer will have meets where they do not do their best times. These "plateaus" are a normal part of swimming. Over the course of a season, times should improve. Please be supportive of these "poor" meets. Swimmers may have only two or three meets a year for which they will be rested and tapered.
The Coaches
The YMCA Swim Team Coaching staff is a dedicated group of professionals. They have both formal and experiential training in competitive aquatics.
Nicole Glace Skinner – Head Age Group Coach:
Nicole Glace-Skinner has been a dedicated swim coach for the past fourteen years. Developing a love for the sport at an early age, Nicole served as the assistant coach and eventually the head coach for the Phoenix Swim Club Junior Team from 1995 to 2005 for a total of ten years of coaching in the Lower Bucks Swim League. Aside from her experience as both a swimmer and coach for the Phoenix Swim Club, Nicole was an accomplished club swimmer for several USA club teams around Bucks County and was a qualifying swimmer for the Nazareth Academy Swim Team in Philadelphia for the years 1996 to 2000. Nicole is knowledgeable in and out of the pool as shown in her attainment of a Bachelors of Science Degree in Biology from Gettysburg College and is currently employed as a scientific researcher in Princeton. Combined with her enthusiasm and experience, Nicole’s loyalty to her commitments and attentiveness to her athletes’ needs gives her the coaching edge needed for success. Upon her college graduation in 2004, Nicole took a coaching position on the Tri-Hampton YMCA Swim Team and has been integral member of the senior staff for the past five years. Nicole became engaged to Nicole is a fully accredited YMCA and USA swimming coach and her philosophy is to work hard and have fun.
Heather Jorris – Lead Age Group Coach:
Heather’s 20+ years working in the fitness industry and numerous personal athletic achievements have created in her a lifelong passion for fitness and coaching/training. Heather is in her fourth season as Head Coach of the Lower Makefield Township Swim and Dive Team and was an assistant coach for 3 seasons prior to this. Heather’s other swim coaching experience includes coaching age group swimmers as an assistant for the Pennsbury Aquatic Club, coaching a summer league team in Northern Virginia and creating and directing a beginner swim program on the island of Guam. Heather also coached Masters swimmers in Honolulu and at the Newtown Athletic Club, and has directed and coached triathlon/cycling/ run training programs for over 12 years. Heather graduated from Penn State University with a BS in Exercise and Sports Science. Upon graduation, Hawaii was home to Heather for 10 years. In Honolulu, Heather was as a Personal Trainer, Fitness Center Director, Personal Training Director, Triathlon and Marathon Coach, and Group Exercise Director for the largest fitness club in Hawaii. Heather also worked as a Physical Therapy Assistant in Honolulu and relocated with her family to Pennsylvania in August 2001. Heather competed as a Professional triathlete from 1998-2007 and currently competes on The Accelerade Philadelphia Elite Triathlon Team in national and international competitions. She was an age group champion at the Hawaii Ironman World Championships where she has qualified and competed 7 times, placing among the top 25 overall females twice. Placing Top 10 overall in numerous International Ironmans and Top 5 in many Half Ironman competitions, Heather specializes in the distance swim races. Heather swam on the Varsity Swim Team at Penn State and ran for one year on the Penn State Varsity Cross Country team. Heather is the mother of two boys (ages 7 and 10) and currently teaches strength and Spinning classes at the Newtown Athletic Club, and during the winter months, organizes and coaches the Guys Bicycles Winter Training Series. Throughout the year, Heather teaches corporate fitness classes to companies in the Bucks County and Philadelphia areas.
Erin Dunn – Assistant Coach:
Paul McKenzie – Volunteer Team Manager / Asst. Coach:
Paul has volunteered his time to help coordinate the age group program for YMCA as needed. Paul is a USA official and Masters swimmer. Paul played collegiate water polo at University of Pennsylvania.
Dave Prutow - Competitive Aquatics Director – Senior Lead Coach:
Dave over see’s the entire THY competitive aquatics program. He has been involved in educating young people all of his adult life and has been coaching swimming for over 30 years. He founded the THY Swim Program in 2002 and has been serving as Lead coach ever since. He has lead THY to national prominence (14th place team at last years spring nationals and the highest rated area club in the USA Virtual Club Championships). He has developed swimmers to the highest levels of YMCA and USA Swimming with multiple Junior and Senior National qualifiers. As the head coach of the men’s and women’s teams at West Windsor- Plainsboro HS in NJ he was awarded “Coach of the Year” honors three times. In 1998, the Newark Star Ledger selected him as one of the top 3 coaches of the last 20 years. In 1987 the National Federation named him “New Jersey Outstanding Coach”. His high school teams won two N.J. state championships, 9 county championships, and 10 conference championships. He retired as the 6th winningest HS coach in NJ history. Dave was also an age-group head coach for several years and his summer team once won the summer team national championship. Dave is a Middle Atlantic referee in addition to being an NJSIAA, NCAA and Canadian collegiate official who was named the NFIOA “New Jersey Outstanding Official” in 1991. He served on the NJSIAA swim committee and was Meet Director for the New Jersey high school team championships for 10 years. In 1989 he won the NJSIAA dedicated service – swimming award. He is a USA Swimming and YMCA certified coach. For four years, Dave served as a Jr. II and Senior coach for Spirit Swimming. He served as a Mid-Atlantic Zone Team coach twice. For three years, he was a senior level coach for the Hamilton YMCA Aquatic Club. Dave also has coaching experience in other sports, most notably as a head football coach, where he helped develop players to succeed in all collegiate levels and the NFL. Dave is the Director of Pupil Personnel Services for the Hunterdon Central High School District and is a nationally recognized speaker on college admissions issues.
YMCA Swimming Eligibility Guidelines
Must be in good standing as a member of the YMCA of the U.S.A.
Full privilege annual membership of the YMCA. (Each Swimmer must join the YMCA)
Be a member for a full 90 days prior to the first day of the National, District or State Championships.
Have represented only his/her local YMCA in an open competition during the current season (defined September 1–August 31). A swimmer may represent a team other than their YMCA or school team during the current season but before their eligibility period commences (30 days prior to competition for local meets, 90 days prior for District/Regional/State/National competition). This permits a swimmer, who has represented another team or whose family has relocated, to join and represent a YMCA team at Nationals, Districts or States, even if he/she has represented another non-YMCA team in competition since September 1.
For National Championships swimmers must be 12 years of age and not over 21 years of age (if has not competed for a college team) as of the first day of National Championships.
In order to swim in National, District or State Championships Swim in one YMCA Sanctioned Meet, sanctioned by the National YMCA of America Competitive Swimming Committee and at least three closed inter-association meets contested on separate dates during the current year (Sept 1- Aug 31).
If swimming at YMCA Nationals or Districts, meet the qualifying time and provide certification of such. Certified USA and HS times can be used for qualifying times.
Have a physical within the last 12 months.
Guidelines Regarding Summer League Competition for YMCA Swimmers
The YMCA of the USA Competitive Swimming and Diving Advisory Committee has established the following guidelines for YMCA teams and swimmers participating in summer league competition.
YMCA teams may compete in summer league competition without affecting the eligibility of YMCA swimmers representing other teams in the summer league providing the following guidelines are met.
1. The summer league season runs between the dates of June 1 through August 31.
2. The summer league meets are closed to the teams in that summer league.
3. Summer league invitational’s are closed to only teams representing summer leagues.
4. Non-YMCA teams in the league are strictly summer league teams that disband at the end of the summer season.
If there are no YMCA teams competing in a summer league YMCA swimmers may participate for non-YMCA summer league teams provided the league meets the above guidelines.
Competitive Age of the Swimmer
Under YMCA rules, the age of
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