Monday, November 23, 2015

The Grind

I heard a lot of complaining today.  Think about your goals and why you are here.  Here is a little inspiration #motivationmonday #thegrind

Tuesday, June 30, 2015

Eric Gets Back In Shape Pt2

Pre Warmup: Pick 3-4 and switch it up each time
3 x 15 pushups
3 x 15 seated dips
3 x 15 relay jumps
3 x 15 squats
3 x 25 glutes
3 x 25 Bicycles
3x 1 minute on 1 minute off planks
3 x 15 lunges (both legs)
Warmup (1000 Yards)
200 swim
4 x 50 kick fly (front, side, side, back) @1:30
150 DPS @ 10 sec . rest
4 x 50 pull/paddles @ 1:15
150 DPS @ 10 sec . rest
3 x 50 des 1-3  @ 1:00

Conditioning Set (1000-1500 Yards)
8 x 100 @ 1:40
6 x 75 DPS/wall focus @ 1:30
4 x 50 kick @ 1:00
2 x 25 Max @ 1:00

Technique Set (300 Yards)
Full Extension/Rotation & Balance

Monday, June 8, 2015

Swimming in the Summer

Hi everyone!

In an attempt to track progress this summer I will be updating the blog regularly.  I am always excited to hear your results so please send them to me.  I am also going to be attempting to get back in swim shape this summer.  I will be posting my progress and what I am doing to get back in shape.  This week I am focusing on kicking.  Check out the youtube videos below to see what you can do to improve your kick.

Pre Warmup: Pick 3-4 and switch it up each time
3 x 15 pushups
3 x 15 seated dips
3 x 15 relay jumps
3 x 15 squats
3 x 25 glutes
3 x 25 Bicycles
3x 1 minute on 1 minute off planks
3 x 15 lunges (both legs)
Warmup (1000 Yards)
200 EZ
3 x 50 kick (back, sides, stomach)
100 build
3 x 50 pull
100 build
3 x 50 drill
100 build
50 perfect
Conditioning Set (1000 – 1500 Yards)
6 x 100 free @ base time (1:40) 
4 x 50 IM order @ 2:00 recovery
2 x 200 free @ basetime (3:20) 
4 x 50 IM order kick @ 3:00 recovery
1 x 300 @ basetime (5:00) 
Technique Set/ Cooldown (300 Yards)

Wednesday, February 25, 2015

Saturday, February 21, 2015

Division I Districts Postponed

Division I Swimming Sessions Postponed
The Girls and Boys Division I district swimming sessions have been postponed and rescheduled for tomorrow, Sunday February 22nd.

The following schedule will apply for tomorrow:

Boys Division I
Warm-ups: 10:15 AM
Competition: 11:45 AM

Girls Division I

Warm-ups: 4:15 PM
Competition: 5:45 PM

Friday, February 20, 2015

Friday Quote

Hakuna Matata!
What a wonderful phrase
Hakuna Matata!
Ain't no passing craze
It means no worries
For the rest of your days
It's our problem-free philosophy
Hakuna Matata!

Thursday, February 19, 2015

Thursday - Quote

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.


Saturday, February 14, 2015

Sectional Wrap

What an afternoon!  Without a doubt our season has been a success and I'm very proud to have been a part of it.  Thanks to all our swimmers and parents that have worked hard all season.  It's hard to believe we started this journey just 14 weeks ago!

All results are now available on

Remember if you have not qualified for districts you are finished for the high school season- but welcome to attend practices next week.  However, please remember that Eric and I will have to be primarily focused on the girls racing at Districts.

Also, if you have not signed up for email alerts for this site please do so - I will be continuing to post throughout the year with all kinds of fun stuff.  Even though our season is short we are still a team during the off season!

Information on summer and or club teams with myself and/or Coach Eric will be upcoming.

Sectional Pics

More pictures on shutterfly site

Ready to ignite

Be the lightning - Be empowered

Friday, February 13, 2015

Sectional Week Pics

Friday Quote

Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think.

A. A. Milne

Word of day: Empowered

Definition: make (someone) stronger and more confident, especially in controlling their life and claiming their rights.

As in be empowered!

Thursday, February 12, 2015

Someday my prince/coach will come??

Thursday Quote

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas Edison 

Word of day:  Reap

Reap what you sow.

Wednesday, February 11, 2015

Dryland round 1/5

Morgan does dryland @ Clippard

Repeat that cycle 5 times!

2 min rest between rounds

I don't get it

Wednesday Quote

"Everything will be okay in the end. If it's not okay, it's not the end."

Word of day: aware

As in - I'm aware that my actions have consequences; and if I want a certain outcome the choices I make in this moment are the most important.

Tuesday, February 10, 2015

Tuesday Quote

Only those who will risk going too far can possibly find out how far one can go.

T. S. Elliot

Word of the day : Trust

As in trust that you have prepared to the best of your ability.  Allow that feeling to sink in and confidence will bloom from it.

Monday Quote

Success consists of going from failure to failure without loss of enthusiasm.

Winston Churchill

Word of the day: Sabotage

As in don't sabotage your season by making poor choices the week of championships.

Every action has an effect - be mindful of what those effects may be.

Monday, February 9, 2015

F.C. Invite Results

Check here for all the results from the 2015 FC invite

Meet - Sectional - 2/14/2015

Location : St.X

Warmup: 10:00

Meet: 11:00

Qualifiers: To qualify for districts you must either:

Finish top 2 at your sectional pool

Finish within the top 22 of all remaining sectional swimmers

The T word

I didn't write this but it does a good job putting our championship prep (aka taper) into perspective.  Take a read (it's not that long)

Training Activities that Provide Excellence After Rest

Taper can be an extremely stressful time for swimmers. Whether you are new to swimming or a veteran of the sport, there is a great amount of time and effort invested into each season. It is extremely hard not to let nerves get the best of you. In fact, some of the top swimmers in the world still have their doubts when it comes time to rest. There a few techniques that you can follow to help keep your eye on the prize during taper time.

First and foremost, trust your training. By the time that taper rolls around, the fitness aspect of your training is long gone. Staying in the water longer to do an extra aerobic set may put your mind to rest, but you may actually be hurting your end result. Instead, take the time to pinpoint a few key areas of your workout, such as carrying speed into your walls or the way your kick feels underwater. Make it a point to keep things sharp and technically sound throughout the taper process. Focusing on these small victories will be better for both your physical and mental state leading into the championship season.

Second, try using visualization or meditation to alter your conscious state. People are extremely different when it comes to their ideal racing mindset, so take the time to consider whether you benefit more from thoughts of relaxation or of intensity. If you are becoming anxious or nervous during taper or before your races, you will definitely want to use this as a calming exercise. Focus on your breathing, allowing for each breath to be drawn from the pit of your stomach. Clear your mind of all outside thoughts and concerns, focusing on your breathing until you are perfectly calm. From there, you can either direct your thoughts towards specific races or feelings, or to something more relaxing like a stretching routine or the appearance of the pool. It is not uncommon for swimmers to complete this exercise 2-3 times a day leading into their bigger meets.

Third, take care of your body. Due to the way that swimmers train, the body actually goes through immense changes during this time of rest. Many people are known to get sick or have sore joints during taper. This is entirely normal. In fact, most swimmers will tell you the lack of a bad day or “funk” is more worrisome than a few days of sniffles or slow times. Be stingy with your time during taper, making sure to eat well and get enough rest.

Sunday, February 8, 2015

FC Invite Wrap

A strong post season showing!

10 season best swims

Great job Michelle, Anh, Kelsey, and Colleen for dropping time in all their individual events!

Everyone is either swimming at or near the best we've seen all season - Coach Eric and I are very proud of all the hard work you've put in all season.  Please don't sabotage yourself by making poor choices this coming week.  Eat healthy, sleep enough and be at practice every day this week.  If you're feeling stressed or worried about anything feel free to talk it out with us - we're here for you and want everyone to have a positive experience during championships!

Coop Pics

Be Empowered


That's better

Cell phones have revolutionized the wait time between events!  Anyone remember playing cards?

You're not allergic to latex right ?

Friday, February 6, 2015

Great practice tonight!

We had a great practice tonight - leading into our final week before sectionals!  Everyone there was looking confident and comfortable in the water.

Continue to rest up as much as possible this weekend and don't forget practice at PCY 10-12 tomorrow (Saturday)

Wednesday, February 4, 2015




Congratulations on an excellent start to the championship season!

Full results are available on meet mobile or

Team Scores


1Cincinnati St. Ursula442
2Cincinnati Ursuline389
3Cincinnati McAuley116
4Cincinnati Mt. Notre Dame109
4Cincinnati Mther of Mercy109
6Cincinnati Seton62

By my count we had 17 season best swims tonight!

Great job dropping time in all your individual event to:


Keep the confidence high as we go into our final stretch - be sure you are taking care of yourself !!


Meet- Sectionals - 2/14/15

Location:  St. X

Warmup:  10:00

Meet:  11:00

Meet- FC Invite - 2/8/2015

Warmup: 1:00 - 2:00

Meet:  2:10

Championship Prep

As we enter our championship season it is more important than ever to bring all our resources together to improve our chances for success.  

Maintaining a positive mind state is important when preparing to compete - it allows the body to stay relaxed and conserve energy for when we need it.

Throughout the day today and the meet tonight practice using positive self intentions to support all the hard work you've done this season.

Here are 2 to practice:
(Say them to yourself or out loud throughout the day)

1.  In this moment I am full of confidence.

2.  In this moment I am prepared to do my best.

3.  By tonight make up a third intention for yourself - it could be in regards to a skill you are focusing on (kicking in streamline, being aggressive on breakouts etc.) or it could be whatever else you want/need to feel happy and confident about yourself.  (Maybe you could use "In this moment I am happy and confident" :-)

I'll be asking you about this and about goal times tonight - so try and spend a few minutes thinking about it if you can.

Monday, February 2, 2015

Final Coaches Poll

Hey coach Eric how many swimmers are on each of these teams?

Lesson from Olympic skater

A great lesson for everyone - athlete and non athlete alike.

Face adversity

Week 13 Quote

“Continuous effort — not strength or intelligence — is the key to unlocking our potential.”– Liane Cardes

Sunday, February 1, 2015

Mason Results

Mason Results are available on Meet Mobile



Coach Kevin Recipe - Primal Cookies


2 cups almond flour
1/4 tsp salt
1/4 tsp baking soda
1 stick butter (melted)
1/4 c maple syrup
1/2c (or  more) chocolate chips

Combine all dry ingredients except chocolate chips

Separate bowl - combine wet ingredients

Mix together - add chocolate chips

Bake (on parchment paper lined sheet) @ 350 for about 8-10 minutes or however you like them

Remove from oven and let sit  on cookie sheet for at least 5 minutes (or they will fall apart)

Reminder to be mindful

I didn't get a chance to remind everyone but please start paying attention to the kind of messages you are sending yourself especially leading up to and just before your races.

Just being aware of the overall "flavor" of these messages (positive, negative, neutral) can help you swim smarter.  And hopefully give you some new insights.

Mason notable swims

Just wanted to highlight a few notable swims from this weekend at Mason:

Emily Driehaus almost 4 second drop in 100 breast!

Sam Baxter 5.5 second drop 100 back

Monica Bartler almost 2 second drop 200 IM

Colleen Brugger 3 second drop 100 free (relay lead off)

Emma Barbee 1.6 second drop 200 IM, and under 30 seconds on 50 back medley relay lead off.

Morgan Hennard 3.7 second drop 200 IM, and again meeting AA standard for 100 breast

Great job everyone!  

Thursday, January 29, 2015

Monday, January 19, 2015

Classic Highlights

Great job to everyone!
Here are some highlights (which I think are accurate)

First Place finish at Miami A for both JV and Varsity Women's Teams!

Third Place overall following St.X and Versailles!

Notable swims:

Dropped time All events:
Allison - first place 100 IM, 3rd 50 fly @ Miami A
Anh - second place 100 IM, 50 breast @Miami A

Competed in 1650
Claire - 2nd @ Miami A (also 3rd in 500 free @ Miami A)
Emma - 3rd @ Miami A

Achieved AA YMCA standard
Morgan 100 breastroke
Claire 1650 freestyle

Achieved Zone YMCA standard
Amanda 100/200 freestyle, 100 backstroke (finished 1st @ Miami A in 200 free and 100 back and 2nd in 100 free)

Finals Qualifiers
Amanda 100/200 freestyle, 100 backstroke

Sunday, January 18, 2015

Regular Practice Tomorrow - Monday 1/19/2015

Get some rest tonight after 2 early weekend mornings.  Practice is at regular time tomorrow 645-830.

Amanda Finishes 8th at Classic Finals

Amanda finishes 8th overall in the 2015 Classic Finals - one of the (if not the) largest high school meet in the country!  Great job Amanda!

Amanda makes top 8 at finals!

Congrats Amanda and good luck tonight in the 100 free at finals.

Classic Pics

Thursday, January 15, 2015

Sunday, January 11, 2015

Classic Psych Sheet

Check out the lineup for classic events.

Wednesday, January 7, 2015

SUA Meet Wrap

It was a chilly night outside - but the Keating Natatorium was plenty warm.  I'm proud of the hard work our swimmers have put in over the holiday training and continue to put in at practice.  This meet was what I consider a "practice" meet.  A meet where we get a chance to try some new things.  Maybe swim a new event - maybe try and incorporate a technical change you've been working on - but probably most importantly practice having faith in yourself, your teammate and your coaches.  Often times as a season progresses tension can build up around having personal best swims.  This can lead to lot and lots of energy going into worrying about races and getting fixated on time drops.  Of course getting faster in your races is important - but PR'ing every race is just not realistic.  The most successful swimmers I've worked with take each race as a learning opportunity.

If they drop time great - but what did they learn? 

If they don't drop time - fine - but what did they learn?

As we approach the mid-point of the season these learning opportunities become more and more important.  We want to maximize the effectiveness of our time in the water and to do this takes a combination of 

Focus - 
            In practice: 
                  Your coaches really want you to do your best - we spend a lot of time thinking about your practices and how to structure the limited amount of pool time we have.  Often times each set during practice has a specific focus point or goal - be sure you know it and are working towards achieving it.

          Outside practice:
                   You are going to be sore.  Swimmers have tight and sore shoulders.  If you want to minimize your discomfort you must do maintenance on your body EVERY DAY.  During preseason daily stretches and stability work was given out - are you doing it?  If you have sharp or severe pain that is different of course and needs to be evaluated.  If you have any questions just ask - your coaches want to help!

Faith -
         Trust in yourself, your coaches and your team.  We are in this together and we all want the best for our team. We may be a small team with individuals of many different backgrounds but we are united by our dedication to bettering ourselves in and out of the water.

On a less philosophical note the results from tonight meet are available on meet mobile right now and will be posted on this site when the pdf is made available.

Tuesday, January 6, 2015

Meet 01/10/2015 - JV Invite @ STX

Warmup - 1:00

Meet Start - 2:00

Meet 01/7/2015 - VS SUA @ STX

Warmup : 5:30

Meet Start: 6:30

Please review the lineup from Coach Eric's email and understand what you are swimming and where it falls in the meet.

Be prepared for an extended warmup before the meet - this is an excellent opportunity to practice our "meet skills"