EmPOWERing Swimmers FOR Success in LIFE.  A USA Swimming / Gulf Swimming member organization in Katy/West Houston     Call Us! 832-622-2561


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Week 1 Rankings





Thunder 1 -- 

Thunder 2 -- 

Thunder 3 -- 


The annual Distance Challenge Month for Thunder swimmers starts April 1st.   This is a tough month  but it's worth the effort!

  • Successful long course swimming requires that swimmers are in great shape. The high school season demands that most Thunder swimmers hold their taper for the whole month of February.  This generally benefits only a few sprinters (and let’s face it, high school swimming is geared towards those few swimmers who were ‘blessed’ with a predominance of fast twitch muscles). By April, Thunder swimmers are out of shape from this long taper.  We've had a bit of a physical and mental break since the March championships and spent some time revisiting stroke technique.  Now we have to get back into shape.
  • The long course season is relatively short. Championships will be held in mid-to-late July, giving us only 15 weeks to the start of taper. Everyone must get up to speed quickly.
  • Swimmers must understand the link between hard work and performance. Hard work will more than make up for a lack of talent every time. Swimmers with the higher distance totals at the end of this month will perform better at meets. 
  • Distance training helps to increase aerobic capacity and cardio-vascular efficiency. This type of training in young athletes around the time of puberty has shown that the effects are long-lasting and far-reaching. Adults who have done this type of training in their youth will still enjoy the effects of an enhanced CV system.
  • Distance training effect helps the body more efficiently turn food into muscle glycogen which the body can store for delivery to the energy systems the next day. The more efficient the body becomes at this type of energy storage, the less likely swimmers will be to produce fat cells from the consumption of large amounts of food after this type of training.


  • Swimmers should bring water and if possible, Gatorade to practice – and drink it! Staying hydrated helps muscles to keep performing and to recover more quickly.
  • Ice your shoulders for 15 after practice to help your shoulder muscles recover. Most importantly, let your coach know if your shoulders are sore or tender outside of practice.
  • Plan to eat within 30 minutes of the end of practice. Everything you eat will go immediately to the production of glycogen which your muscles will need to perform the next day. Eat a balanced meal with carbs and protein and lots of veggies. A good recovery drink after a hard workout is chocolate milk. Drink a bottle as soon as you get out of the water.
  • Eat as healthily as you possibly can. If you expect your body to behave like a racing car, you cannot feed it junk fuel! Make sure it gets the high-test stuff!
  • Drink, Drink, Drink! Staying hydrated helps to move the waste products out of your muscles and transport energy to them.
  • Get as much sleep as you can.
  • Let the coach know when you are struggling physically and mentally. This is a hard month – we get it! We are here to help!
  • Remember to get your yardage recorded each day – it is your responsibility to check in at the table on your way out the door each day!

Swimmers in each training group (Thunder 1, 2 & 3) will be competing against other swimmers in their group for the top prize of dinner for themselves and a friend at Olive Garden!

Good Luck. Train Hard and Smart. Bring your best to every practice. Remember, everyone is a winner when they do their best!  Challenge yourself to do more than you have ever done and translate it to your best performances this season!​