THE WARM UP QUEEN DID it AGAIN!!!

Tuesday 29th was the day!!!

5.15am was the time!!!!

She arrived prepared, and even had diagrams and drawings for me. After a quick losening up from me, The Warmup Queen showed us what to do. I call her AMF, or The Warmup Queen. Her Team mates call her ANNE MARIE. We all watched and learnt as AMF dazzled us with some great exercises, "The straddle, The Pike, The Mushroom" and then the most awesome exercise ever!!! Single Legged Squats - RIGHT down to the floor and back up again.

Anne Marie, Thanks for a great dryland session on Tuesday morning and I'm pleased to announce that next week you can show us again and we all looking forward to it. Well done Girl.

In all seriousness, this level of flexibility, core strength and basic body weight strength and control is somethign that EVERY world class swimmer is good at. EVERY day training should involve dryland work, Theraband exercises, stability exercises, mobility and loosening and basic body weight and core strength exercises. If you are serious about staying injury free, developing your technique more easily, getting more powerful and stronger then YOU need to do this exercise routine every day. Most importantly IT MAKES YOU FASTER !!!!!

Wednesday 30th

WE had a great session on Wednesday too with Niamh Murphy setting a time on a broken 200 swim that was 12 seconds inside her PB and would have won Gold at last years Nationals - Awesome swim by her and by all who attended on Wednesday. This was truly one of the best sessions we have had for race quality swimming in the whole year. EVERYONE who swam was under PB pace for the set and you can take a big confidence boost from that guys n gals!!!

Keep thinking RACE TECHNIQUE and RACE SPEED in TRAINING - MAKE IT HAPPEN EVERY DAY IN TRAINING !!!!

Thursday 31st

Special Note to the team members who worked had on a long aerobic piece today and delivered solid 200's throughout the set. Special mention to Lisa Meehan on a fantastic session and one of the best I have ever seen her do. Also to Laura Martin and Dylan Farrell for their consistency in the set and making all the descenidng times. Also to Andy Farrell who lead Ian for the majority of the set. Strong session after such a great day on Wednesday. Well done one and All !!!

QUOTE:

GOOD, BETTER, BEST

NEVER LET IT REST

TILL YOUR BEST IS BETTER

AND YOUR BETTER IS BEST !!!

It's that TIME of year AGAIN !!!

Just a quick note for Today !!

Best of luck in EXAMS for ALL TEAM MEMBERS doing Junior Cert & Leaving Cert in the next few weeks. Also to those of you doing College exams the best of luck to you too.

For those of you who have finished school this week it's VITAL that in the run up to Nationals and Age Group competitions that you continue to do the following

1. Maintain a regular sleeping pattern daily.
2. Continue to be Early to Bed if doing Early Mornings
3. Quick "NAP" after training is fine but DO NOT go to bed for the day
4. Set your alarm clock for c. 40 mins as a catnap but no longer
5. Daily Dryland Circuit - No Excuses as you have more time now !!
6. Daily Flexibility programme - No Excuses as you have more time now!!

• Additional Sessions will commence next week for those doing Div 1's & Nationals. ONLY swimmers who swim in the AM will be accomodated in the extra PM session. These sessions are EXTRA and not substitute.

Best of luck to one and all in the exams. I know you all and you're all going to be fantastic and do great in your exams. Enjoy !!!!

LEINSTER Training Session - FANTASTIC !!!

WOW!!! is all I can say - Ian, Daire, Amy, Grace, Dayna, Alison & Anne Marie turned up tonight to Train with the Leinster Squad session in the NAC and what a fantastic set of results we got on the main set. Anne Marie showed me a thing or two on the Dryland session that she did. She's going to show the whole TEAM how a good stretching and dryland warmup could benefit us ALL. Watch out TUESDAY AM as Anne Marie - The WarmUP Queen !!! is going to show you a thing or two. Listen and learn from her - Lets all get stronger by doing the dryland work EVERY day !!!


In the Pool it got better and better this week. Earl McCarthy (Trojan SC) led the session and Peter O'Brien (Portmarnock SC) and I kept everyone in check. The session was a tough one but we swam Training PB's again - Ian went 2:03 for a 200FC Pull and a 2:01 for a 200FC Swim on the main set and Dayna finished up with a 2:27 200FC Swim and a 1:07.1 100FC effort. Alison really impressed at her 1st ever Leinster Session with a strong 1:15 100FC at the end of her second 2Hr training session today. Grace too delivered some good quality on the 200's and continues to impress as she copes too with the 2nd 2Hr session in the day. Well done Grace as some considerable improvements over the last few weeks. Amy Mc stayed strong throughout the session and delivered some strong Kick results ont he main kick set too. Daire's commitment to his technique development is going to be the reason he continues to improve, isn't that right Daire !!!


What happened the rest of our TEAM !!! - This is an important session in the week and when we have the Chance to train with other people and learn how to keep competitive and FAST when you're tired it's a MUST for everyone on the TEAM to experience that. Next week Let's see you ALL in the NAC !!.


Quote for the Day !!
Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.
Muhammad Ali

TEAM TSC Training like Olympians !!

440 DAYS to GO to Beijing - What about Training this week - What a great week it was!! There's been a lot of really good stuff in training this week. I actually think the Olympic ATTITUDE we want in training showed it's face on Wednesday.

Ian Thom swam two season's best times and equalled his PB's in Training with a 55.3 100FC and a 1:01.32 100BC. Niamh Bergin swam a PB in training with a 1:04.3 and a 1:04.1 100FC and her PB before now was a 1:05. Niamh Murphy & John Martin swam 1:04's and Dylan Farrell went 1:00.7 and 1:00.6 for his 100's Free. Shane Faul too swam Training PB's on the timed 100's as did Aoife Newe.

The other swimmers there swam equal to PB or very close to Training PB in the session. This is what it takes and to think that the majority of our senior Athletes are capable of getting to that level in Training fills me with confidence that we really are stepping it up. We also had a shock appearance of Collie Kelly on the poolside to say hello on Wednesday AM.

I'm just back from the NAC where the 1A's swam another quality session. One disappointment was that only 5 swimmers were there and I know we have more people who could be there. COME on TEAM get that Olympic ATTITUDE of your TEAM MATES and lets get the best out of Training EVERY SESSION.

This is a FANTASTIC TEAM - Each and Every one of YOU has the capability for PB swims and ongoing improvement in TRAINING. Think TECHNIQUE, TECHNIQUE, TECHNIQUE as it's the KEY to success. Our Sport is ALL about Technique. You've gotta concentrate in training EVERY day about technique. TRAIN smart, TRAIN technique, RACE fast and RACE TECHNIQUE every day.

Well done to ALL of the TEAM TSC swimmers who are training like OLYMPIANS - Quality TEAM guys. Well done!!! Maybe some of you will be heading to LONDON in 2012 if training keeps getting better like this.

NAC Minnows

Hi to the TEAM members who are competing in the NAC Minnows Gala tomorrow. I'm here in the NAC this weekend with the IRISH 2012 TEAM and I've spent the weekend listening to Steve Parry, British Bronze Medallist at the Olympic Games in 2004. What a fantastic guy and a phenomenally positive speaker. We've done a lot of work on the "5th" stroke Butterfly Kick under water and I've learned loads from the weekend so watch out one and all, as we bring home the info and help you all to learn to kic better fly and be FASTER !!!

Best of luck to ALL the TEAM TSC Members on the hunt for best times and better racing experiences in this GALA. Good Luck to you all and I know you will do yourselves and the TEAM proud.

Remember to Stand TALL and RACE with every ounce of power and commitment you have. BE Strong and positive and give it your best. Most of ALL ENJOY being part of this wonderful TEAM

LAG Div 1

Well done TEAM on a fantastic Weekend. You all raced well and did yourselves and the TEAM proud. Special note of congrats to SHANE FAUL who broke Colm Kelly's 200BS Club Junior Record. The new Junior record is 2:30.57. WELL done TEAM!!! Time to get back in the Water COLLIE !!!!