WEEKLY UPDATE - Saturday, September 30, 2023 *Important: Practice Schedule Changes

Monty Hopkins
Hello MAST Families,                                                                                                            #5 / 2023-0930
In this update:
  1. Practice Schedule
  2. MAST Intrasquad
  3. MAST Swim-A-Thon
  4. Goal Setting
  5. Swim of the week
  1. Practice Schedule – Due to changes in the water polo days, our schedule has been adjusted.  Please check the schedule at the end of this message.
 
WK # 4  
REVISED
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
DATE
Oct. 2
Oct. 3
Oct. 4
Oct. 5
Oct. 6
Oct. 7
Oct. 8
MAST
PLANNING
 
Different Schedule
Today
 
 
 
 
 
POOL TIME
6:30 – 9:30 pm
3:00 – 7:30 pm
6:30 – 9:30 pm
6:30 – 9:30 pm
6:30 – 9:30 pm
NONE
NONE
RED 1
NO
PRACTICE
Dryland
6:15 – 6:30 pm
SWIM
6:30 – 7:15 pm
NO
PRACTICE
Dryland
7:30 – 7:45 pm
SWIM
7:45 – 8:15 pm
Dryland
7:15 – 7:30 pm
SWIM
7:30 – 8:15 pm
NO
PRACTICE
NO
PRACTICE
RED 2
Dryland
7:30 – 7:45 pm
SWIM
7:45 – 8:15 pm
Dryland
6:15 – 6:30 pm
SWIM
6:30 – 7:15 pm
Dryland
7:30 – 7:45 pm
SWIM
7:45 – 8:15 pm
NO
PRACTICE
Dryland
7:15 – 7:30 pm
SWIM
7:30 – 8:15 pm
NO
PRACTICE
NO
PRACTICE
RED 3
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:00 pm
Dryland
4:45 – 5:00 pm
SWIM
5:00 – 6:15 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:00 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:00 pm
Dryland
6:15 – 6:30 pm
SWIM
6:30 – 7:30 pm
NO
PRACTICE
NO
PRACTICE
BLACK 1
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:15 pm
Dryland
4:45 – 5:00 pm
SWIM
5:00 – 6:30 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:15 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:15 pm
Dryland
6:15 – 6:30 pm
SWIM
6:30 – 7:30 pm
NO
PRACTICE
NO
PRACTICE
BLACK 2
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 7:45 pm
Dryland
2:45 – 3:00 pm
SWIM
3:00 – 5:00 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 7:45 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 7:45 pm
NO
PRACTICE
NO
PRACTICE
NO
PRACTICE
BLACK 3
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 8:15 pm
Dryland
2:45 – 3:00 pm
SWIM
3:00 – 5:00 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 8:15 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 8:15 pm
NO
PRACTICE
NO
PRACTICE
NO
PRACTICE
OTHER
 
 
 
 
 
 
 
HIGH SCHOOL
 
 
 
 
 
Water Polo
game
Water Polo
game
 
 
 
 O ct. 9 - 8  
WK # 5  
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
DATE
Oct. 9
Oct. 10
Oct. 11
Oct. 1 2
Oct. 1 3
Oct. 1 4
Oct. 1 5
MAST
PLANNING
 
 
 
 
 
MAST INTRASQUAD MEET
 
POOL TIME
6:30 – 9:30 pm
6:30 – 9:30 pm
6:30 – 9:30 pm
6:30 – 9:30 pm
6:30 – 9:30 pm
7 am – 12 am
NONE
RED 1
NO
PRACTICE
Dryland
7:30 – 7:45 pm
SWIM
7:45 – 8:15 pm
NO
PRACTICE
Dryland
7:30 – 7:45 pm
SWIM
7:45 – 8:15 pm
Dryland
7:15 – 7:30 pm
SWIM
7:30 – 8:15 pm
Pre-Meet
8:30 – 9:00 am
SWIM
9:00–11:30+ am
NO
PRACTICE
RED 2
Dryland
7:30 – 7:45 pm
SWIM
7:45 – 8:15 pm
NO
PRACTICE
Dryland
7:30 – 7:45 pm
SWIM
7:45 – 8:15 pm
NO
PRACTICE
Dryland
7:15 – 7:30 pm
SWIM
7:30 – 8:15 pm
Pre-Meet
8:30 – 9:00 am
SWIM
9:00–11:30+ am
NO
PRACTICE
RED 3
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:00 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:00 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:00 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:00 pm
Dryland
6:15 – 6:30 pm
SWIM
6:30 – 7:30 pm
Pre-Meet
8:30 – 9:00 am
SWIM
9:00–11:30+ am
NO
PRACTICE
BLACK 1
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:15 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:15 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:15 pm
Dryland
8:00 – 8:15 pm
SWIM
8:15 – 9:15 pm
Dryland
6:15 – 6:30 pm
SWIM
6:30 – 7:30 pm
Pre-Meet
8:30 – 9:00 am
SWIM
9:00–11:30+ am
NO
PRACTICE
BLACK 2
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 7:45 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 7:45 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 7:45 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 7:45 pm
NO
PRACTICE
Dryland
6:30 – 7:00 am
SWIM
7:00–9:00 am
NO
PRACTICE
BLACK 3
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 8:15 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 8:15 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 8:15 pm
Dryland
6:00 – 6:30 pm
SWIM
6:30 – 8:15 pm
NO
PRACTICE
Dryland
6:30 – 7:00 am
SWIM
7:00–9:00 am
NO
PRACTICE
MORNING
BLACK 2 & 3
SWIM
5:45 – 7:15 am
 
 
SWIM
5:45 – 7:15 am
 
 
 
OTHER
 
 
 
 
 
 
 
HIGH SCHOOL
 
 
 
 
 
 
 
 
 
  1. MAST fall meet will be a one-day intra-squad meet. – We will have an MAST only Intra-squad meet on Saturday, October 14.  The Red 1, Red 2, Red 3 and Black 1 groups will race a couple events (to be determined).  We will also use this intra-squad as a way to educate both parents and swimmers on how swim meets work.  We would like to have every swimmer, and at least one parent, at the meet.  More details to come.
  1. MAST SWIM-A-THON – MAST will be hosting a Swim-A-Thon on Saturday, November 4.  This is a very important fundraising program for our team and we hope to have an enthusiastic 100% participation.  More details in coming weeks.
  1. Swimmer Goal Setting. As we get ready to start swim meets, I’d like to share a simple goal setting process that works well with developing and age-group swimmers.
The Three Percent Goal Progression
.
Step 1 – Pick an event and begin with the swimmers PR (personal record) time.  New swimmers can use times from practice, or the first intra-squad meet as the starting point.
Step 2 – Convert the time to seconds (example a 1:20 would be converted to 80 seconds)
Step 3 – Multiply the time by 0.97 to establish a properly set seasonal goal time.
Step 4 – Using the Three Percent Goal Time back up to mid-season and set the December goal at 0.99
Step 5 – Properly frame the goal using the S.M.A.R.T. system. 
 
S = Specific (you have done this by using the 1% mid-year goal and the 3% season ending goal formula
M = Measurable – once the three percent goal is set, break it down into splits (your coach can help with that.
A = Attainable – This is automatic due to the three percent formula
R = Realistic – Again, the three percent formula takes care of that too
T = Timely – The three percent goal applies to the end of the season and the one percent formula is a mid-season steppingstone.  And
 
Specific in Time – goals should be measured in specific times (minutes, seconds, tenths and hundredths) not in “I want…” or “I feel…”
 
Re-setting goals – Even if you are close to the goal, avoid the temptation of re-setting until the goal is achieved.  If you arrive at the three percent goal before the end of the year.  Celebrate the accomplishment and then reset the end of season goal but only by another one percent.  Save the next three percent goal for the next season.  Momentum is important, so if you achieve goals in season, you want to keep that going.
 
Framing the goal – Once you establish the goal time for a particular event.  The proper way to communicate it to yourself (and anyone else who will be positive and supportive of your goals) is to say:
“I will go at least XX:XX.XX by the end of season meet (name it specifically).”
 
Final step – Get to work. Nothing worthwhile is ever easy and if it were easy, everyone would do it. The first part of the word goal is “GO.”
  1. Swim Video of the week (Two this week from World Aquatics Championships in Fukuoka)
    1. Qin Haiyang 200 breast World Record (2:05.48):                   https://youtu.be/sRz02bbn198?t=158
    2. Leon Marchand 400 IM (world record) underwater video:      https://youtu.be/xCIrFi9meoU  
Let’s have a great week!  See you at the pool.
 
Monty
 

“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.” – John C. Maxwell