Friday, October 30, 2009

Welcome to the ACAC coaches' blog

If you got one of our tryout flyers this week, be sure to also visit www.swimacac.com. That is the team’s official website, where you can find more information about swim groups, etc. While there, be sure to check the Tryouts tab. Here, you will find some of the information we pass on to our swimmers and parents on a regular basis. Be sure to also check our weekly shows on the right!

We want to welcome you to ACAC and we are looking forward to hosting this tryouts. Please, contact coach Lucas Ferreira (lucasedf@hotmail.com or 901 652-3443) to guarantee your spot on the try-outs or if you need more information.


Thanks,

ACAC Coaching Staff

Thursday, October 29, 2009

Last weekend highlights

Last weekend was full of great races from ACAC swimmers! We hope you enjoy reading these highlights as much as we did watching the races and putting them together.

Brian Bacon: dropped more than 1sec off his 100 back for a new AA time;

James Bentley: cut over 11sec off his 500 free and dropped more than 6sec off his 100 breast for a new BB time;

Sara Bentley: in a busy weekend, took advantage by swimming her first 200 fly for a new B time, shaving almost 1sec off her 200IM, more than 12sec off her 500 free and almost 4sec off her 200 back, swimming her first 1000 free and dropping nearly 1sec off her 100 breast for two new A times, on top of swimming her first 400 IM and dropping more than 8sec off her 200 breast for two new BB times;

Matt Boylan: dropped some time off his 50 free to slip under 30sec for the first time, shaved more than 6sec off his 100 breast for a new B time, and cut more than 2sec off his 100 fly;

Mauricio Chacon-Medina: swam his first SCY 50 free for a new A time;

Luuk Dekkers: shaved more than 1sec off his 100 back, over 2sec off his 200 breast, over 0.5sec off his 400 IM, and almost 8sec off his 200 back;

Hannah Dietrich: cut nearly 5sec off her 50 back for a new B time, and swam her first 50 free;

Liz Funk: shaved more than 1.5sec off her 50 free, over 4sec off her 100 back, and swam her first legal 100 breast;

Jazlyn Horras: cut just under 5sec off her 200IM;

Olivia Jenks: swam her first 50 back and 100 free, and cut nearly 5sec off her 50 free;

Jackie Johnson: cut more than 0.5sec off her 50 free, and some more off her 100 free and 50 fly;

Taylor Kutchen: dropped more than 13sec off his 400 IM for a new BB time, 12sec off his 200 fly, 4sec off his 500 free, and nearly 6sec off his 200 back;

Christopher Merchant: dove in for his first 200 back and a new BB time, and for his first 400 IM and 200 breast and two new B times;

Molly Muench: swam her first 100 back and 100 breast, and dropped more than 2sec off her 100 free;

Anna Napolitano: swam her first 200IM and dropped over 1sec off her 50 back for two new BB times, and dropped 0.5sec off her 50 fly;

Hannah Newell: swam her first 400 IM for a new BB time, her first 200 fly and 200 breast for two new B times, and cut over 7sec off her 500 free for a new A time;

Alex Pyle: had a full weekend, and took advantage of it by dropping more than 1sec off his 200 IM and swimming his first 400 IM for two new A times, nearly 5sec off his 1000 free for a new AA time, and over 1sec off his 100 back and almost the same on his 200 back, on top of swimming his first 200 breast for a new B time and his first 200 fly;

Cael Rasmussen: cut almost 5sec off his 50 back for a new B time and swam his first legal 50 breast;

Cameron Rasmussen: cut some time off his 100 free, enough for a new A time, and dropped over 1sec off his 50 fly, on top of shaving some time off his 100 breast and breaking the 30sec barrier for the first time on the 50 free for a new Q time;

Paige Ravenscroft: swam her first 50 back, cut almost 3sec off her 100 free, and nearly 10sec off her 100 breast for a new B time;

Dustin Rhoads: bettered his 200 back time, and swam his first 500 free for a new AA time, his first 400 IM for a new A time, and his first 200 breast for a new BB time;

Morgan Rosser: had the busiest schedule of all our swimmers, totaling 11 events in 3 days, and in the process swam her first 1000 free for a new 11-12 BB time (she is still 10, but there are no standards for this race at that age group), and cut over 1sec off her 50 back and off her 50 fly for two new AA times, on top of dropping 2sec off her 50 breast for a new A time;

Tony Rosser: dove in for his first 25 back and improved his 25 free time;

Katie Sailer: swam her first 100 back;

Eva Scheibe: dropped more than 10sec off her 50 breast and over 25sec! off her 100 IM and dove in for her first 100 breast and 100 free for a total of four new BB times, and cut over 10sec off her 50 back and swam her first 50 fly for two new B times;

Grace Scheibe: shaved over 1sec off her 50 fly, and swam her first 100 fly, on top of swimming her first 100 back, dropping more than 5sec off her 100 breast and over 35sec! off her 200 IM for a total of four new B times;

Matt Schuka: dropped more than 6sec off his 100 free and over 1sec off his 50 free for two new B times, and bettered his 50 fly time;

Anna Snyder: shaved more than 1sec off her 50 free;

Gracie Snyder: cut some time off her 50 fly, almost 1sec off her 100 back, and dropped more than 4sec off her 100 fly and over 10sec of her 200 IM for two new B times;

Olivia Snyder: dropped more than 2sec off her 100 breast;

Sophie Sorenson: had a long weekend, and during it swam her first 500 free for a new BB time, dropped more than 5sec off her 50 breast, and cut over 1sec off her 50 back;

Sydney Sorenson: swam her first 400 IM for a new BB time, her first 200 back for a new B time, her first 200 fly, and shaved some time off her 100 breast;

Zak Strohm: cut over 2.5sec off his 50 back and just over 1sec off his 100 free for two new BB times, and 1sec off his 50 fly;

Priyanka Tomar: swam her fist 50 back, 50 breast, 50 free and 100 free;

Caleb Utesch: another one with a full weekend, cut more than 1sec off his 100 back and over 10sec off his 200 fly for two new A times, almost 10sec off his 1000 free, more than 0.5sec off his 50 free, and some more time off his 100 fly, swam his first 400 IM for a new BB time, on top of shaving more than 6sec off his 200 back for a new AA time;

Molly Winer: cut close to 1sec off her 50 back;

Franklin Zhu: dove in for his first 50 fly and 50 free, and cut some time off his 50 breast.


ACAC Coaching Staff

Wednesday, October 21, 2009

General Update

Hello ACAC! What a busy time of year this has been. We have lots of things happening with swim meets, equipment orders, hard practices, coaching staff updates, and VLOGing about it all.

NO PRACTICE ON THURSDAY THE 22ND AND NO PRACTICE ON SATURDAY THE 24TH

Other than that, we have a few videos we have been working on recently. We hope to post those near the end of the week along with a short video on Lucas's version of how his first two months in Ames have been.

We are really excited for this weekends swim meets and hope that you are as well. It will be awesome to witness all of the great things you have been working on in practice and see you put them in to your swims at the meet. Good Luck to all!

Keep up the hard work and we will check in a little later.

Friday, October 16, 2009

Meet Highlights

Sorry about taking so long to post something new here! We have been work on these, and as you will notice, we had a lot great swims to recognize!

Congrats to all our swimmers. Not only we won our home meet, but so many of us showed improvement and achieved new time standards. Here they go:

Brian Bacon: lowered his 100 fly by nearly 1s, for a new AA time; got a new A time in his first swim at the 100 Back;

James Bentley: tried out the 200 Free, 500 free, 100 back and the 100 Breast for the first time, getting a total of four new B times; cut a combined (during the event and the lead-off in the medley relay) 1.9sec in his 50 back for a new BB time.

Sara Bentley: went 8 for 8 in personal records, shaving 10sec off her 500 Free, over 4sec off her 100 and 200 Breast, just over 5sec off the 200 Free; more than 3sec off her 100 and 200 Back, almost 3sec off her 100 free, and almost 10sec off her 200 IM for two new A times;

Alex Biedenbach: tried out the 100 breast, 50 back,

Matt Boylan: swam his first 1000 free, going for a new BB and Q time;

Grace Carleton: swam her first meet ever, trying out the 100 free, 100 breast, the 200 IM, and also got a B time on the 50 free;

Wesley Carleton: at his first swim meet, dove in for the 50 and the 100 free, and the 100 breast;

Mauricio Chacon-Medina: swam his first swim meet in yards, achieving A times in the 100 Fly, 200 fly, 200 free, and 100 free;

Luuk Dekkers: shaved over 1.5sec off his 100 back, just under 0.1sec off his 400 IM, and nearly 23 sec off his 100 breast for a new BB time;

Hannah Dietrich: dove in for her first 50 back and 100 free;

Leah Dietrich: swam her first 25 back and 50 free;

Irfan Dotani: cut over 25sec off his 100 breast and over 10sec off his 50 breast for two new B times, shaved over 6sec off his 50 free, and over 15sec off his 100 free;

Ishaq Dotani: tried the 200 free, 100 breast and the 50 and 100 free for the first time;

Matthew Farrel: did his first 100 IM;

Maddie Fowler: swam her first 100 free and 50 free;

Liz Funk: at her first ever swim meet, tried out the 200 free, the 100 Back, the 100 free, the 100 breast, and the 50 free;

Jon Hagen: shaved almost 3sec off his 200 fly and swam his first 200 breast for two new BB times;

Amber Harrata: cut almost 3sec off her 100 breast, nearly 2sec off her 100 back, over 1.5sec off her 100 IM, almost 0.3sec off her 50 back, and dropped some time off her 50 breast and 100 free;

Jazlyn Horras: shaved just under 9sec off her 100 breast, 2.5sec in her 50 back during the medley relay, almost 4sec off her 50 free, and more than 15sec off her 100 IM for a total of four new BB times, on top of dropping more than 3sec off her 50 fly and swimming her first 100 back for two new B times, and shaving almost 2sec off her 100 free;

Olivia Jenks: tried out her first 100 IM and 200 IM, and 100 back;

Timothy Jenks: swam his first 50 and 100 back, 50 breast, and 100 free in short course;

David Jiang: cut over 20sec off his 25 back, over 15sec off his 25 free, and swam the 25 fly and the 25 breast for the first time;

Wendy Jiang: cut over 4.5sec off her 25 back, almost 3sec off her 25 free, and tried out the 25 fly, 50 back, 50 breast and 50 free for the first time;

Jackie Johnson: cut over 2.5sec off her 100 IM and 100 back, almost 5sec off her 200 free, and nearly 3sec off her 50 breast;

Taylor Kutchen: shaved just over 0.5sec off his 100 back;

Nicky Lin: did her first 25 and 50 Breast, 25 back and 50, 25 fly, and the 25, 50 and the 100 free for a total of seven new B times;

Ethan McCallum: dropped over 12sec on his 200 Free for a new BB time;

Joshua McCunn: swam his first swim meet, diving in for two relays and the 25 free;

Sarah McCunn: had huge time drops all over the board, including nearly 45sec! off her 200 free, over 16sec off her 100 IM, almost 4sec on the 50 back, 22sec off her 100 free, over 5sec off her 50 breast, and over 1sec off her 50 free for new B time, on top of swimming her first 100 back;

Isabel McLeod: swam her first 100 IM and 100 back and cut over 6sec off her 50 free for three new B times, sliced over 4sec off her 50 back, swam her first 200 free for a new BB time, and tried out the 50 fly and 50 breast for the first time;

Christopher Merchant: lowered his 100 fly by almost .5sec, over 2sec on his 100 breast for a new BB time, and had a small cut on his 50 free, on top of a 0.15sec drop on his 100 free that gave him a new AA time;

Molly Muench: tried out the 50 and the 100 breast, the 100 free, and cut over 7sec off her 50 back and 5sec off her 50 free;

Anna Napolitano: swam her first 100 breast and 100 fly, getting two new BB times, cut just over 0.3sec off her 50 back, on top of shaving over 0.5sec off her 50 breast and 12sec off her 100 free for two more BB times;

Hanna Newell: did her first 500 Freestyle, getting a new BB time, and cut almost 5sec off her 200 IM;

Alex Pyle: shattered his 100 fly by over 10s! and tried out the 200 IM for the first time, getting two new B times, on top of shaving almost 1sec off his 200 back and nearly 0.4sec off his 50 free;

Cael Rasmussen: tried out a full program, including the 25 and 50 breast, 100 IM, 25 and 50 back, 25 fly, and the 25 and 50 free;

Paige Ravenscroft: dove in for her first 50 and 100 breast, 100 free, and got a B time on her 50 free;

Dustin Rhoads: swam his first 200 Breast, getting a new A time, shaved nearly 2sec off his 200 fly and almost 5sec off his 200 back to slip under 2 minutes for the first time, getting two new AA times, and dropped just over 0.1sec off his 50 free for a new AAA time;

Arik Rizshshky: did his first 200 free, 100 free, 50 breast, and 100 breast, getting a total of four new B times,

Morgan Rosser: cut over 1sec off her 100IM for a new AAA time;

Tony Rosser: dove in for his first 25 free;

Katie Sailer: was blazing through the meet, including new BB times on her 50 free leading-off the relay and the 200 free, swimming the 50 back for the first time and dropping 10sec off her 100 free for two new B times, and trying out the 100 breast, 200 IM and the 50 and 100 fly;

Eva Scheibe: despite not being signed-up for any individual event, stepped in to help one of the girl’s relays;

Grace Scheibe: tried the 500 Free for the first time, shaved more than 8sec off her 100 breast, over 21sec off her 200 IM, and nearly 5sec off her 50 breast for a total of three new BB times, dropped over 1sec off her 50 free and tried out the 50 fly for two new B times, and dropped more than 5sec off her 100 free for another B time;

Matt Shuka: did his first 100 breast, 100 free, 100 IM, and got a new B time on his first 200 free, on top of cutting almost 5sec off his 50 breast and shaving some time off his 50 free;

Ryan Smith: dove in for his first 50 breast;

Grace Snyder: swam her first 500 Free for a new B time; cut nearly 4sec off her 100 free and almost 3sec off her 50 fly for two new BB times, almost 1sec off her 100 IM, over 0.3sec off her 50 back, and almost 0.5sec off her 50 breast, on top of slipping under 30sec on the 50 free for the first time;

Anna Snyder: diving in for her first swim meet, tried out the 25 breast, and got B times in the 25 fly 25 free, and 50 free;

Olivia Snyder: on her first swim meet, dove in for the 100 and 200 Breast, 200 Free, 100 free, and also got a B time on the 50 free;

Sophie Sorenson: dropped over 10sec on her 200 free, and swam her first 200 IM and 100 fly for two new BB times;

Sydney Sorenson: cut over 3.5sec off her 200 breast and almost 2sec off her 100 breast;

Michael Stark: did his first 100 Fly, getting a new B time; got a BB in his first attempt at the 200 Free;

Quentin Strohm: swam his first 25 and 50 back, 25 and 50 free, 25 fly, and 25 breast;

Zak Strohm: cut almost 2sec on his 50 back for a new BB time, and cut some time off his 50 breast and 100 IM;

Hattie Sttenberg: tried her first 50 and 100 breast, getting two new B times, in addition to getting times in the 50 free and 50 fly;

Takeshi Suzuki: swam his first 50 back 50 free, and 50 breast;

Priyanka Tomar: dove in for her first 25 breast and 25 free;

Marios Tringides: cut over 0.5sec off his 100 free for a new A time;

Caleb Utesch: shaved 2.5sec off his 100 Back, over 7sec off his 200 fly, and just over 2sec off his 100 free and almost 5sec off his 200 back for two new A times;

Glenn Van Staalduine: tried out the 500 Free for the first time, got a B time in his first attempt at the 200 Free, and two BB times in the 50 and 100 free;

Nina VanDerZenden: swam her first 100 free, and dropped over 10sec off her 50 free;

Sam Wiedemeier: had a breakout meet, including cutting over 3s of his 100 fly for a new A time, over 4.5sec for a new A time in the 200 free, swimming his first 100 breast for a new B time, and shaving just over 0.1 sec in his 100 back, and in addition to a small cut on his 100 free, cut just over 0.4sec off his 50 free for a new AAA time;

Molly Winer: swam her first 100 breast, achieving a new B time, cut almost 9sec off her 50 back, over 6sec on her 50 free, and tried out the 50 fly, 50 breast, 100 IM, and the 100 free for the first time;

Erin Wolter: dove in for her first meet, trying the 50 free;

Franklin Zhu: in his first ever swim meet, got B times in the 25 and 50 breast.

Wednesday, October 7, 2009

Age Group 3 workout

This one has been promised a long time ago. We were not lying… there was just too much going on and some things that took precedence on the blog. Here it finally goes. We hope you enjoy it! video

Monday, October 5, 2009

Amazing Backstroke

What a day! We had short staff today and switched up the coaching coverage. I got to work with the Novice. We invented a new drill...kick on your back and slap your belly every six kicks. The drill enforces great body position with hitting yourself in the stomach. The action causes the core of the body to flex and tightens the body line.

We also performed the Kung Fu Panda backstroke drill. The swimmers use their amazing Kung Fu skills to perform a windmill karate chop attack on the water. The fast acting hands allows swimmers to maintain speed and body position. In short the swimmers all had outstanding backstroke. Way to go Novice!!!!

Saturday, October 3, 2009

From Dr. John Berardi, Ph.D.: "Increase your fruit and veggies intake"

First of all, we must apologize again for the lack of new posts lately. We have some videos (long promised!) of Age Groups working out already edited – we just didn’t have time to process those videos and upload them. I’ll do so next week!

Meanwhile, while searching for some content in the internet, I found this video of Dr. John Berardi, Ph.D., stating yet another reason for us to increase our fruits an veggies intake. As he states in the video, this is even more important for endurance athletes, and swimmers usually at least eat like those!

So, make sure you are always having those 2-3 servings of fruits or veggies with every meal! We hope you enjoy the video.