Free:
30x100 - done as
15@1:25/1:35/1:45
10@1:20/1:30/1:40
5 @ 1:15/1:25/1:30

IM:
15x200 - done as
2 free @ 3:30 / 4:00
3 IM @ 3:20/ 3:45
2 free @ 3:30/ 4:00
3 IM @ 3:10/ 3:30
3 Free @ 3:30/4:00
2 IM @ 3:00/ 3:15

Our attack phase also saw us increase the amount of stroke work we were doing on a daily basis with a little more specificity in sets along with harder intervals for kicking and more race oriented sets in a broken format that emphasized our race tactics of build-attack-finish.

With eleven weeks of good, hard training under our belts we went into our competition week feeling strong and confident, ready to swim fast and perform past expectation. Our Youth Cup/Mega-City meet got off to an exciting start on the Thursday afternoon session at Youth Cup as Jacquelyn Kicksee got things rolling with a very aggressive 800 free and taking off another 4 seconds from her last 800 at the Harvest meet four weeks earlier. With the three day format at Mega-City, it allowed us to test ourselves in some new events, specifically the 400 free which saw some great results from Tina, Ariella, Rana and Ozgu. We had some strong performances from Matt Gamelo, Andres, Will and Kate in the 100 free. Radu and Ron inched closer and closer to their provincial cuts as they showed aggressive front end speed in their 100 fly and 100 breast respectively. Sarah Spitz showed great versatility with wins in the 100 fly and 100 back. As I stated earlier we were able to try some new events (much to Coach John's delight) as we had some gutsy 400 IM's from Evelin, Patrick and Yaakov on Saturday's session. Matthew Got, Chris and Vince showed great speed in their 100 fly's with all three boys dipping under 1:25 for the first time. Along with great individual swimming we had some exciting relays at the end of each session, competing with as many as four relays in one age category. Special mention goes out to our two high point winners of the meet as Jacki placed first in the female 13-14 category along with Tommy winning the 15-16 category.

All in all the weekend was a great success. With the first third of the swim season done we are currently in our two week training camp right now where we are testing ourselves both mentally and physically. Our camp will culminate with the COBRA distance meet on January 6 with everyone competing in the 800 free and 400 IM. Once we get back to our normal schedule we have a number of events to look forward to, which includes the Etobicoke A/B meet on January 20 and 21 and our first championship meet, Central Region Champs on the February 8-11 weekend.

Once again I would like to thank Olga in the office and Steve Lim our pool rep as their hard work and dedication to our group is greatly appreciated with many thanks from the parents, swimmers and Coach John.

Hope you are all having a great holiday season. I'll talk to you in the New Year.

John Calnan
Coach: Provincial 2