Today was another good day at practice here at Bolles. From now on I will try to post some of the practices we do and some of the times that our kids swim at practices. For the last years we have been working on creating a culture of not being afraid and standing up in practice and swimming FAST. Today Santo Condorelli swam an impressive 100 Free in practice.
Yesterday Santo came up to me and asked me to make a deal with him. If he swam 44+ in the 100 free I would cut each set of the practice by half. Yesterday I told them no but he asked me again today and I figured that if he really is asking to go 44 in the 100 free in practice that I need to let him go and do it.
So after the warm up of:
1) 400 swim / 200 Kick / 200 Pull / 200 Im Drill
8 x 50 IM on 50” with Hand Paddles and Fins holding 150 heart rate
100 easy
2) 8 x 25 on 30”
Two of each stroke [1 build to choice / 1 at 90% effort]
50 easy
3) 10’ choice to get ready
And then he stepped up and swam an impressive 44.65 [9’73 / 20’81 / 23’84]. Watch the video, his strokes are not good since he was feeling tired and his turns were pretty bad 😉 On the last 25 we thought after the turn he was finished but he really pressed deep inside and finished very well. But it is very impressive for a high school swimmer.
Here is the Video (you can adjust the Youtube settings to watch it on HD):
After the 100 Free I told him to warm down. The rest of the team did ½ of the practices and we had some pretty good swims by everyone. The set they did was:
3 x 75 on 2’ at 10% slower than the 150 they did this past Friday
Divide the 150 time by 2 and get the 10% of that time
Example: Ryan Murphy was in the 150 Backstroke 1’17’95 (1’18) = 78 seconds / 10% =7,8 / Goal Time = 45,8
2’ extra rest
1 x 75 FAST from Dive
Ryan Murphy (Back) & Joseph Schooling (Fly) were going 39+-40+” on the 3 x 75 and on the 1 x 75 from Dive Ryan was 34,83 Backstroke and Joseph was 34,41 Fly.
Overall everyone in the group swam very well and very FAST so hopefully it is a good indication of great times at the State Championship on November 10th.
GO BOLLES!!!
