Thursday, September 30, 2010

Practice change(s)

Sorry this went up so late, I didn't realize I had never made this post until one of the girls mentioned it was not on the main page.  2 very minor changes.

Tonight Thursday the 30th. We are done at 5:30

Saturday is 9am-11am

Saturday is being moved because of both homecomings.  I know the girls would like to get out ASAP, and I am more than happy to oblige.

I wanted to let everyone know that the entire team was invited to the South pep rally tonight.  Unfortunately, the new director didn't even know there was a swim team.  I am sorry that I was not more proactive in trying to get us into the rally.  Having talked to John Treiber(the AD) he is also very apologetic and wanted to make sure I stress to everyone this was entirely an accidental slight and one he feels very bad about.  He did contact me today during practice, and I did turn in a quick write-up to be read to the crowd.

With no meets this week there will likely be no "update" on Sunday outside a schedule (plus it is homecoming season and my house will be a bit busy).  That said, I have 2 links I would like to share with you.

First, drink more water!

Water Study

Second, I get very frustrated watching what the girls eat at meets.  While I am not saying my theories are the absolute answer, I will also be the first to admit they work for me.  The following is probably why I am stronger than I have ever been and weigh less than I have since I was in high school.

The Paleo Solution

Please note, I am not saying to do this. I am simply trying to explain to the girls (and therefore the parents) why I don't eat grains.  Do with it what you will.

chris.flamion@gmail.com

Sunday, September 26, 2010

Weekly Update

We have a standard practice schedule this week.  Saturday is still up in the air, as I would like to move it forward a little, but need to talk to Lifestart first.

Top Times by Name

Top Times by Event

Just to make sure everyone is aware, I have updated the record page to show all the times from this year.  For the relays everyone is limited to only once per year.  Otherwise we could have the same relay be the entirety of the top 10.

Please do your best to watch nutrition and rest over the next couple weeks, this is a long break without a meet and I fear it may get a bit tedious.  Good nutrition and sleep are extra important now.

chris.flamion@gmail.com

Saturday, September 25, 2010

Wildcat Recap

Great Meet! I am so proud of everyone on how they all stepped up and handled the pressure, and everyone delivered over the weekend.  While we finished second, we did swim very well and the final gap of 21 points shows that....Results..

WV - 309
GSW - 288
LWN - 278
WC - 246

Event winners were...

Joy Xue, Connie Hsu, Meg Beese, Brenda Liu

Congratulations to everyone who had a season best time(which was 17 swimmer/17 swimmers)

Brenda, Meg, Hailey, Lucy, Katie S, Joanna, Connie, Jenny, Courtney, Brianne, Joy, Allie, Nicole, Jenna, Katie R, Elise, and Malvika

I can not express how proud I am of everyone's performance over the past 2 days.  This was the first time everyone swam with heart and emotion.  Keep that kind of effort up on a daily basis and I promise amazing things will happen.

The following is some required viewing.  We have struggled to get our Breaststroke kicks were they need to be, so please watch and be ready to see it on Monday


Breaststroke - 3-2-1 STRETCH from Glenn Mills on Vimeo.


The narrator knows about Breaststroke.  He has 3 medals in it.

I will put up the weekly update post tomorrow.  However, I would like to request full attendance on Monday morning.  At the girl's request it is time for boot.

Chris.Flamion@gmail.com

Friday, September 24, 2010

Wildcat Entry - Relays

First off, great night for everyone.  You know it is a good day of swimming when the biggest disappointment is someone being a bit to aggressive.  Below are the relay entries for tomorrow.  I changed a couple of small things after seeing how people were looking/behaving late in the meet.  I feel the 6 relays below allow us the best oppurtunity to keep running down Waubonsie Valley.

Relay Entries

This will continue to be updated as I do some more math on results from this evening.  I know I'm a nerd.

After prelims we have significantly closed the gap on WV.  Originally we were spotting almost 70 points to them, as well as 3 or 4 to WC, but if the meet ended now....

WV - 308
GSW - 280
WC - 259

Be fired up, be loud, and most importantly be ready to race tomorrow.  We can catch them, it is only a matter of how bad do you want it.

Finally, congratulations to Connie Hsu.  She was recently named a USA Swimming Academic All-American.  That is kinda a big deal.....

chris.flamion@yahoo.com

Thursday, September 23, 2010

Sectional Assignment

This is not a focus at the moment, but wanted to let everyone know.

We are in the Elmhurst(York) Sectional.  There are 4 teams of note other than us in that Sectional.
Downers Grove North
York
Willowbrook
Wheaton

I will talk in more detail about sectionals at a later date.

Please remember tomorrow is going to be a long day.  Make sure to have food with you for at the meet.  Being on a hot deck all evening without any food is not a good idea.

chris.flamion@gmail.com

Wildcat Championship Meet

Please be at West Chicago Community High School by 3:15 or so on Friday.  The pool is located at the far north end of the building.  They have requested we use Entrance E which is on the East part of the building right next to the pool.  Address is...

326 Joliet St.
West Chicago, IL 60185


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I am looking forward to this weekend.  We have a great chance to swim very fast against a very deep field of swimmers.    See everyone there.

Chris.Flamion@gmail.com

Sunday, September 19, 2010

Weekly Update

Not a lot of news to post about, but did want to talk about a couple things.  First is a small schedule change.  We will only be practicing from 3:30pm - 5:00pm on Thursday.  This is due to a number of small things, greatest of which is a 2 day meet on Friday/Saturday.  As a suggestion, with a long meet on Friday(I am guessing 9:00 pm plus) and then turning around and swimming again on Saturday, it is probably best to come to Monday and Wednesday morning practice if possible.  Friday is already going to be long enough without making it even longer.  Below are the current Wildcat Championship entries, as always these are not 100% final

Wildcat Entries

If you/your daughter are not listed, please try your best to attend.  I, of course, can not make it required but feel their is great value in being there and cheering for your teammates.

Below are the weekly updates to the top times list

By Name

By Event

Finally, I want to apologize for being a bit late on Friday morning.  I got all the way to South and then realized that I had forgot my coaching bag, which of course had the keys.  Thanks to everyone for waiting, I appreciate it.

Chris.flamion@gmail.com

Thursday, September 16, 2010

Practice Update

Updated schedule is as follows:

Friday - 2:00 to 4:00
Saturday - 10:00 to 12:00

Unfortunately that is the earliest I could get the pool on Friday.

Wednesday, September 15, 2010

Morton Recap and lots of stuff

Congratulations on another conference win to all the girls, the final Score was

US - 132
Morton - 35

The event winners for the top division were...

Connie, Bri, Katie, Elise, Meg, Joanna, Nicole, Courtney, Allie, Joy, Jenny, Elise, and Colleen

People who achieved season best times were...

Jenny, Courtney, Connie, Kallan, Brenda, Allie, Colleen, Nicole, Bri, Katie R, Katie S, Malvika, Alayne, Lucy, Hailey, and Joy

Now on for the updates about practice and meets.

First off for practice.  We do have practice Friday afternoon and on Saturday. The times of both are not set in stone at this time however.  I have a request in to Lifestart Wellness to look at moving Friday forward a little bit so everyone can enjoy an evening off.  I have Saturday scheduled for 10-12, but am still waiting on a reply for the exact time on that as well.

We have now exited the majority of our dual meet season.  Over the next month we only have 2 meets, both of which are Championship Meets that I will be forced to have a limited number of entries into.  Next Friday & Saturday we will be at the West Chicago Prelim/Final.  With a prelim/final meet everyone will swim on Friday night trying to qualify for finals on Saturday.  The top 12 swimmers from Friday night will be brought back and swim the event again on Saturday afternoon.  This is a great opportunity to get a feel for how HS state is run at the end of the season.  The meet is expected to be very fast with 2 top 20 teams, LW North(who won Fremd), and us.  We can enter 4 girls per individual and 2 teams per relay.  I will be going with the lineup that gives us the best chance of winning the meet,  unfortunately there is a possibility that some people will not be able to swim in this meet.  I will have entries done by Friday night at practice.  I am still expecting everyone to attend both sessions and cheer for their team regardless of competing.

We are going to start working pretty heavily on Pull-ups over the next couple weeks of dryland.  The easiest way for most people to get their chin over the bar is the "kip", below is a video from a trainer on the progression of how to get there.  Please watch and do your best to understand, especially the hip drive as that seems to be the biggest hurdle.



And just for fun, how kipping can be done REALLY REALLY well.  Warning the last 20 seconds are kinda gross.

http://media.crossfit.com/cf-video/CrossFit_ChrisSpealler106Pullups.mov

Monday, September 13, 2010

Morton Information

We can not get into the pool at Morton until 4pm.  As such please be there by 3:45 so we can get in as soon as we are allowed.  The entrance is on the west by the tennis courts.  Once I get there I will text the Captains the entrance number and try to help them out.

We will be working on relay exchanges tomorrow after warm-ups,  this is what we want....



As a side the guy who won the first leg did it in the fastest time ever recorded.

chris.flamion@gmail.com

Sunday, September 12, 2010

University Recap and Weekly Update

I hope everyone had a great weekend.  Let me first start with the recap of the meet from Saturday afternoon.

Glenbard - 149
Chicago - 83
Uni Urbana - 76

Congrats to the event winners

Meg, Brenda, Joy, Hailey, Katie R, Allie, and Joanna

Congrats on everyone who went a best time.

Courtney, Kallan, Allie, Nicole, Bri, Katie R, Katie S, Malvika, Jenna, Elise, Joanna, Alayne, Hailey

With regards to the meet for Tuesday,  I have emailed the coach multiple times and have not gotten a response.  I know we are supposed to be at Morton West High.  I believe the pool at that building is on the West near the tennis courts.  If I ever get a response I will let you know.

The next big information is concerning morning dryland.  I am aware a large number of girls were struggling therefore I have decided to only make 2 mornings a week mandatory for morning practice.  Any 2 days are fine.  Please choose whatever days work best for you.  I still encourage 3 mornings a week attendance.

Finally, I have updated the 2 top times list

By Name

By Event

chris.flamion@gmail.com

Friday, September 10, 2010

University Meet Information

Tomorrow is our last meet of the week.  We will be swimming at the Gerald Ratner Center on the University of Chicago campus. 

Gerald Ratner Center
5530 South Ellis Avenue
Chicago, IL 60637


View Larger Map



Please be at the pool by 12:15, warm-ups start at 12:30, meet starts at 1:30.  We have been invited to stay after the met for a bit and eat pizza with the other two teams.  Please try to stay for just a bit,  they have been very gracious is inviting us into this ongoing series between the two schools, and a proper thank you would be much appreciated. 

I will see everyone tomorrow.

Finally, Lt. Murphy was today's hero.

Non-official link

I have met SO2 Luttrell.  I would recommend to everyone read his book "Lone Survivor".  The men who wear that trident are my heroes.


Chris.flamion@gmail.com

Thursday, September 9, 2010

Reminder: Practice's tomorrow

Just wanted to remind everyone that we do have morning practice tomorrow at West.  Please enter through the front doors off of Ellyn Ave.  The far right one was open last Monday, and I would expect the same again.  Ellyn Ave is the road between the 2 buildings.

We will also have afternoon practice from 3:30-5:30 at Lifestart.  From now I will be letting people in through the Lifestart doors from 3:10-3:20ish.  If they are late for whatever reason use the doorbell and buzz in.

Finally, here is information on today's hero.

Staff Sergeant Travis W. Atkins

Wednesday, September 8, 2010

Proviso Meet Recap, and Lifestart Information

I must admit the Proviso meet earlier tonight was a bit of a letdown.  While we didn't swim "bad" we definately didn't swim well either.  If you/your daughter was one of the people that went as fast or faster than last night, be commended.  There were a large number of swimmers who added about 10% from the night before, unfortunately this ratio was far greater than those who improved or went nearly as fast.  This is unacceptable and will be discussed more in the future.

Scores
GSW - 122
PW - 24

Congratulations to the Event winners...

Connie, Joy, Nicole, Elise, Joanna, Katie S, Lucy, Jenna, Courtney, Hailey, Allison, Alayne, Brenda, and Jenny.

Also Congrats to everyone who went a season best time.

Kallan, Allie, Katie S, Jenna, and Elise

For tomorrow, and everything moving forward at Lifestart.  I will be there very early tomorrow(just early all other days) to let everyone into the training pool.  I ask that everyone be respectful, polite, and otherwise on their best behavior.  We are guest at the pool and I would expect everyone to behave as such.

Finally,  this week is Hero week.  While not as major as Intrasquad in grandeur, it makes up for it in importance.  As most everyone knows, I have very close ties to the military, and Naval Special Warfare in particular.  Since I resigned from my job with NSW I have received 3 "calls" concerning my former students.  My goal with this week is to help everyone understand the importance of these great men and women.  Most kids don't know the sacrifices people have made since 9 years ago this coming Saturday.  If nothing else I hope to open a few eyes to how lucky we all are to be doing what we are.

Today we saluted the CIA seven.  The workout was simple, effective and full of reminders about those who gave their all.

7 rounds:
7 pushups
7 ground to overhead(45#)
7 dumbbell swings (20#)

OPRF Meet Recap

Last night we lost a meet by all of 3 points.  The final Scores were

OPRF - 128
GSW - 125
RB - 69
We also got second in the JV division.

Congratulations to the following girls who won events.

Joy, Katie R, Connie, Hailey, Brenda, and Meg

Congratulations to the following for putting up season best times

Jenny, Katie S, Joy, Allison, Katie R, Meg, Jenna, Connie, and Colleen.

Tonights meet will be much different as Proviso has so few girls and no swim club that feeds the program.  Everyone will be using this meet to take an opportunity to swim some off events.  Parents I will need everyone to sign permission slips/liability waivers before practice tomorrow at Lifestart.  I will have these with me tonight so please make sure you grab one if you make it out.

chris.flamion@gmail.com

Tuesday, September 7, 2010

Proviso Information

Since we are going back to back meets I wanted to put up all the information for the Proviso meet now.

Proviso West High School
4701 W. Harrison 
Hillside, IL 60162



View Larger Map


Enter Door 7 off of Wolf Rd.

The meet entries will be done later today,  I am still waiting to hear back from their coach concerning format.

See everyone tonight

Chris.flamion@gmail.com

Monday, September 6, 2010

Oak Park/Riverside Brookfield Meet

Sorry that this is going up so late, the day got away from me.  First off below is the address and directions to Riverside/Brookfield High School

160 Ridgewood Rd.
Riverside, IL 60546


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The pool is located on the far Southeast corner of the building.  The door closest to 1st and Ridgewood will be open.  Parking is available along the side of the football field at the other end of the building.  Please drive over to the meet right after school.  I would like everyone to check in by 3:30 and be in the water by 3:45.

I have three attachments to throw up, including entries.

OPRF/RB Entries

Top times per person

Top Times per event

Tomorrow is the first time we will have to sit through diving.  Please make sure the girls have something to do. Diving can take as long as an hour and this is good time to get some smaller homework assignment complete.  I am well aware we might get home very late, as such Wednesday morning is in limbo until the meet is over.  I will not make that decision until I see what time the meet is completed.

chris.flamion@gmail.com

Saturday, September 4, 2010

Fremd Recap and Basic Information

So that meet was extremely crazy, and hopefully it was a lot of fun for everyone who got to come and watch.  We ended up in fourth place out of the 8 teams that came to the meet.  That said everyone had 1 great swim today and I made sure they knew it.  Congrats to the event winners.....

Meg, Brenda, Joy, Courtney, Nicole, Katie R, Allie, Connie, Hailey, Jenna, and Lucy

This is obviously a large number of our girls, I am looking forward to watching everyone get more aggressive in their races over the next week.

I do have a couple notes from the meet.  First, and by far most important, is the attitude by people not swimming at that moment.  Sitting down and not even facing the pool is not acceptable.  Everyone who swims for this team has been through the same amount of work and pain as everyone else.  Support them through the 2 minutes or so of racing.  The racing is the reason we get up at 5am for practice.  I can not overstate how disappointed I was in the lack of enthusiasm that you guys as a team showed.  Second,  today was an exception due to the fact that it was a holiday weekend and some people had to get out of town and others had to get to relatives, but moving forward we will always do a team warm-down.  Do not get changed early and stay on deck to cheer your teammates.  If a meet runs unreasonably long I will make a judgment call on how long warm down should be. 

Finally, let me touch on the notes for next week.  No practice Monday, but please do something active for 30 minutes (anything at all including walking).  Tuesday meet at Riverside Brookfield.  Wednesday morning at South, and meet at Proviso.  For the Proviso meet a large number of girls are going to be swimming exhibition.  This is a great chance for some of the girls to get some high finishes and add to there points totals that go towards earning a varsity letter.  Thursday and Friday are practice at Lifestart Wellness.  Thursday will also include dryland.  Saturday we have a meet against University Lab High School at University of Chicago.  This is a fantastic pool and one of the few in the country I haven't seen yet, so I am excited to go take a look.

I will post the lineup for the OPRF/RB tri and top times so far this season late tomorrow or early Monday.  Next week is another special week as well, that information will be introduced about the same time.  Please keep an eye out for them.


GO HAIDERS!?!?!
chris.flamion@gmail.com

Friday, September 3, 2010

Fremd Relay Information

The Fremd Relay's are tomorrow.  Please be there at 8:15am so we can get in the water right at 8:30am.

Fremd High School
1000 South Quentin Rd.
Palatine, IL 60067


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The entrance to the pool will be in the back of the school.  Please let me know if there are any questions.

Chris.Flamion@gmail.com

Thursday, September 2, 2010

Victory!!!


So, one meet into the season we now have a 2-0 record.  Not bad for about 90 minutes of work.  Here were the final scores:

Varsity- 141 us - 100 Dekalb - 66 Ottawa
JV - 121 us - 69 Ottawa - 47 Dekalb

I know most of you don't have a lot of experience with swimming scoring, but 2 points ahead in swimming is more like 3 in a ball sport.  In other words, this is a seriously big win over a solid team. Congratulations to everyone who won an event (varsity level only)...

Connie, Brenda, Joy, Katie R, Hailey, Allison

I know there were a number of best times,  I would post these but unfortunately don't have much of a database to work from.  I would like to congratulate everyone on good swims.  I believe every single person came up to me at some point during the meet and said that was a great swim and I'm very proud of all of you.

There are 2 new tabs along the top bar I wanted to share with you.  First is the records tab.  This will have a list of all the top 10 times throughout the 2 schools history since 1975.  I would like to offer a huge thanks to Mrs. Davit for doing so much work to compile the lists.  Please note the actual web link is still a work in progress.  Second is the link to the Test Set results.  At the bottom of the link you can select results for all 5 different test sets. I share this because there is no better understanding of how the girls are performing on a day to day basis than looking at practice results.  Next week will be the first time we start to hit the same workout a second time and this will be a great chance to compare the results.  Please understand that I have different expectations each time the set is issued, and those are not shared on a simple spreadsheet.  This data is to be used in measuring individual performance.

Finally, tomorrow is our last day in the great outdoors.  Next week we head into our home pool for the remainder of the season.  Thank you to everyone who helped set up pool time at Butterfield,  the girls and I are eternally grateful for being able to spend a great month in the sun.

chris.flamion@gmail.com

Wednesday, September 1, 2010

Important Dekalb Meet Information

Tomorrow's meet at Dekalb will not be at the High School.  It will be at Kishwaukee YMCA whose address and maplink is below.

Kishwaukee YMCA
2500 W. Bethany Rd.
Dekalb, IL 60115



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I will be there around 3:45.  Please drive carefully and I will see you there.


Chris.Flamion@gmail.com



September!!

Welcome to the second month of swim season.  More importantly though, welcome to the start of competition season!  Our first meet is tomorrow at Dekalb High School. With this being a parent funded team we will have to drive to all of our meets on our own,  please drive very carefully.  I told the girl's this morning that I will have the lineup done this evening at practice.  Please understand that dual meet lineups are not due until seconds before each event and are subject to change throughout the meet.

I want to remind everyone one more time about morning practice expectations.
All practices are required.
Everyone is allowed 1 absence, no explanation needed.
We will be alternating schools as best as possible.
After the first absence all subsequent absences will need to be made up the following morning.
This is all in the handbook and was discussed at the Parent meeting.

Finally,  I have told the girls but want everyone to know that I have left BR Ryall swim team.  I have accepted a position as Head Senior Coach at Hickory Willow Swim Association.  I am very disappointed to have left the Y, but this is the best thing for me and my family.  This will also not affect my HS coaching ability as HWSA practices at Conant HS and much later than we do, so I will never have a schedule conflict.

See everyone tomorrow night.

chris.flamion@gmail.com