Tuesday, March 14, 2023

12U girls practice

 4:30pm - 200 Reverse IM (2 laps free, 2 laps breast, 2 laps back, 2 laps fly)

4:40pm - 8x 50’s free 0n 1:30

On your whistle
4:55pm
4x25 Head up free
4x25 freestyle kick w/sculling hands, head up
4x25 3 strokes stop and go (start with a hard breaststroke kick)
4x25 lunges (fingers wide and fingers firm, lunge at a 45 degree angle)
4x25 3 strokes head up, 3 strokes head down, lots of kick

5:08pm
Legs (lots of jumps, to all directions)

5:20pm
Passing (groups of 3 or 4)
Set up a triangle of a square

Clock wise 50 passes
Counter Clock wise 50 passes
Clockwise Right Back 50 passes
Clockwise 3 fakes 50 passes(elevate after each fake)

5:47pm Passing under pressure
Group of 3 (2 players face each other and one person with the ball, pass to the players feat.  Protect the ball for 3 seconds and then pass back to the passer, then reset and do the same thing with the other player) then rotate

6:05pm - Shooting
2 lines at 6Meters (passer 3 fakes, and pass/Shooter catch and shoot, no fake)

6:15pm add a shot blocker
2 lines shooter can fake and move laterally

6:30pm Clean up

Thursday, March 9, 2023

14u boys/girls practice

 Stretch

FROG SIT
RUN
Wall Sits
Crunches
Pushups


Warm-up

444

4x25’s Progression
4 laps legs

Sprint SET
10X50’s .45
10-10 stroke sprints back to the wall
10 - reverse scull to shot block, knock down sprint back (use cones)


LEGS

Egg beater battles with partner.
20 seconds each (5x through)

Front to front

Back to back

Back to chest
Push Down
10 Jumps as high as you can


PASSING
Passing progression
Clockwise 

Counter Clockwise
RB
Hot Spot
3 Fakes
Clockwise w/release
4-3 keep away

Shooting
2 Lines pass wet and scoop to shooting hand

Shooters at 1,2,4,5

Shot blockers in front of them

4 passes to 1 shot

5 passes to 2 shot

1 passes to 4 shot

2 passes to 5 shot


Each shooter goes twice


Shooters rotate counter clockwise

Shot blockers rotate clockwise

6 on 5
154641
645152
65656563
1456543
1456542

Scrimmage

Wednesday, March 8, 2023

14u boys/girls practice

Warmup
444
10x100 1:30/1:20
2x25s of each w/ball
Head up, flutter kick w/scull, stop & go, forward lunges, sprints
Find space quick twitch swim on my whistle/direction, with ball

leg w/ball passing to your hands 

Fakes (stationary, then slides)


Passing 100 of each

Monkey in the middle passing

Passing under pressure, force weak side turn and defense counter pivot
Shooting warm up

Pick up and shoot off the water. With a passer. Shooter takes a stroke to the ball and picks up underneath
3 shooters 2 defenders in the gap
1 on 1 drive. Set is on the post, starts with the ball, Defender plays lane and must counter pivot and force over pass.
2 down w/post up
4 down with post up
1 in
5 in


1/2 Court work on defensive lanes and crashing

Add 2 drill
6 on 5 -1/2 court

Scrimmage

Tuesday, March 7, 2023

14U boys/girls practice

Dryland
Stretch
RUN
Wall Sits
Crunches
Pushups
Frog Sit

Warm-up 444 4x25’s Progression
4 laps legs



10X50’s .45

10x 25s on 20


10-10 stroke sprints back to the wall
10 - reverse scull to shot block, knock down sprint back (use cones)
Egg beater battles with partner.
20 seconds each (5x through)
Front to front
Back to back
Back to chest
Push Down
10 Jumps as high as you can
Passing progression

Clockwise
Counter Clockwise

RB

Hot Spot

3 Fakes

Clockwise w/release

4-3 keep away

Monkey in the middle (about lane line apart)


Groups of 3
1 person with ball, throw 50/50 ball and other 2 players seal, bear in, wrestle for ball, then pass back, other player presses with no foul.
Shooting from 1,2,3,4,5,set each player/Must sprint to every spot
6 on 5
154641
645152

65656563
1456543
1456542
Scrimmage.

Sunday, January 3, 2021

Private Lessons #swimming #waterpolo

Happy 2021! As we move into the new year I just wanted to say...I'm back. I will begin doing swimming and water polo lessons again. I'm going to try something new this time around, I'm going to screen who I give private lesssons too. The prerequisite is going to be attitude. I want an athlete that is self driven, a student of the sport (swimming or water polo), and has a desire to want to improve. Athletic ability is not a prerequisite. For learn to swim we have other options available thru Speed Aquatics and North Irvine Water Polo Club. If you are interested please email me at ed3carrera@gmail.com. I am going to give January a go and see where it goes. See you on deck

Tuesday, March 17, 2020

Workout 2

IM workout
Warm UP
444 (1000yd)
400 Reverse IM
4x100 Free 1:30
4x50 Free :55

Kick (Fins)
12x25 :40 (300yd)
underwater flutter odds (1st, 3rd, etc) 1 breath if necessary
Dolphins on your back even (2nd, 4th etc) Knees can not break the surface of the water(300)

Drill
8x50 1:05 dolphin kick toy soldier position (400)Your body is on the surface of the water with your hips breaking slightly, keep head position still and downward natural position

10x50 1:10 25yd 2 breaststroke pulldowns 2nd 25yd 3 frog kicks and a breathe with a Y pull (500)

8x150 IM order broken (but continuous) (1200)
50 R
50 drill
50 L
For breaststroke pull with a dolphin quick for R and L and streamline breaststroke kick for drill

9x50 IM order:50 (450) (fly back, back breast, breast free) ALl Out Sprints focusing on transitions from wall to wall and stroke to stroke. Engage core.

200 shoulder warm down

Total 4050yds

Sunday, March 15, 2020

Workout 1

Day 1
Warm Up 400 reverse IM (no interval)
4X100 Free 1:30

4X50 free on :55
1000yds

Loosen up
9x50’s 1:00 (fly/back, back/breast, breast/free repeat 3)
450yds


Drill
8x25 :40 Underwater dolphin odds/Underwater flutter (2 breathes tops)
6X100 2:00 (kick boards -flutter kick)
5X200 3:00 (freestyle pulling with buoy)
1800yds

Main Set 15X100
5 on 1:40 (choice NOT FREE)
5 on 1:20 (IM) 

5 on 1:10 (Freestyle)


1500yds

16 Break Outs IM Order


240yds

Warm Down
200 choice

Total 5190yds

Warm Up/Loosen up
During the warm up, just make the interval. Take the slow paced interval as a "yoga" stretch in the water with each recovery. Try and elongate your reach through your shoulder blades, to shoulders, to forearm, to your fingers all the way to stretching your toes out on your streamline position.

Drill
It's important to always focus on underwater streamline, with an emphasis on oxygen control through your breakout on all swim sets. As well as proper head position through the breakout. During the kick sets focus on consistency over power. Do not let your kick stop for any reason, limit gliding into the wall. Last lap of kick should be aggressive and focused more on the down strike velocity of the kick.


Main Set
you can break up the strokes per 100, entire 100 needs to be the same stroke. You can not do freestyle for the first round. The second round is a 100 IM, Interval is fast so you got to get in and off the walls quickly. You need to also breakout at full speed, don't glide to the point you slow down. Take a 2 min break for water Third round just don't breath in the flag area. Thats it... and sprint. Make the interval 5 Min break into Aggressive Full Speed Breakouts with 3 Strokes, IM Order. If your facility has a block you can use it for this set. The goal is to get to 15 Meters. Warm Down and your done Great Job! Over Hydrate








Sunday, July 26, 2015

Pan American Games 2015

People have been asking me "How was it?" and I have not been able to really put it into words. The only answer I have is "amazing!".

Its one thing to be an athlete in your prime and compete at a high level tournament, it's a completely different thing to compete as an athlete past your prime, with a family, work, and in an international setting. I left my home at 5am in the morning, a bit teary eyed because I was leaving my family, I knew my wife would be fine but the kids…that was rough. I have never been away from them for more than a couple days. I was picked up by the Kaltenbachs, the ride up was quiet, everyone pretty much passed out (it was the morning of July 5). I spoke with Elena and Geoff the whole ride up, and we talked about the past, present, and future of Ecuador Water Polo.
Ecuador Water Polo played in it's first South American Games ever in 2010, then our 2nd in 2012. I passed on going to the 2014 South American Games as my wife was pregnant with our 2nd child, I didn't feel right about leaving, but I was asked to go. It was really hard to say no. When I got the call about the Pan Am games, I was ecstatic, but had my reservations. I mean, I am closer in age to most coaches than I am to the players.
So many emotions in just making the decision to go! Am I to old? Can I contribute? Am I going to embarrass myself? Am I going to have a heart attack? WIll my teeth be knocked out? You're not Kelly Slater! Don't ruin your legacy. Your family needs you…. But some how, every time Im faced with an athletic decision, I am haunted by the theme song to ROCKY, those horns just blaring through my head. The song to this day sends a chill through my bones, emotions through my veins, and a humbleness to my soul.
Once I got to the airport, I met the rest of the American-Ecuadorian players that I would be playing with. My teammates were/are young, Carlos 16, Jeff 17, Troy 19, Chandler 19, Garrett 19. I immediately became a kid hahaha. Practical jokes, messing with them, establishing my dominance hahaha especially with Carlos and Jeff because it was the 1st time meeting them. Of course all in good fun, things like; get me food, hold my bag, I got aisle, go get me pretzels, etc… I felt like Kobe Bryant riding the rookies. With that being said, throughout the 2 weeks we were there, I watched out for them. I saw my son in those 2 kids, and made sure they kept their noses clean and were professional.
Once we arrived to Toronto, you can feel the energy in the city. We were greeted at the airport and were treated like VIP, our own separate line through customs, shuttle service. They made sure that we were comfortable the entire time. Once we got to the village, it was so great to reunite with my old teammates from 2010 and 2012. It had been so long since I had seen them. It was like we didn't miss a beat. I love those guys, the respect I have for them is second to none.
As for the games itself..
USA. They killed us, I got a few minutes of playing time in the 2nd quarter and Coach didn't play me the rest of the game. It got to the point where I asked him (in a very brat like way) when am I going in? Coach unloaded on me, benched me for the remainder of the game. Which I deserved, as a coach I should now better. But my only thought at the moment was I need to score vs the USA. I need to get in there!!! To not play really, really hurt, and there was nothing I can do about it. I was a player, a soldier, Im given an order and I follow. Frustrating game to say the least.

Argentina. So it wasn't enough that coach was mad at me, I was also rooming with him. I had to apologize, and tell him it was the emotions of the game and that If he felt disrespected I was sorry. He told me he was planning on benching me for a few games to send a message to everyone on the team...GREAT, I was the example. Argentina had beaten us at the South American Championships like 30-1 in 2010 (I scored the only goal, on a 6 on 5 from 1 under Chalo's arm, look him up. Plays pro in Spain..lol), then 24-2 in 2012. 2015 we jumped on them early, we were actually up 3-0 at the beginning of the game. 2nd quarter I got my opportunity. I knew coach was still mad at me and that any mistake and I was out. First play, I tell Toto to drive, from 3 to 5, I was at 4 with the ball, he cut just right and got the defender on his back, I dropped a dime, and drew the 5 meter penalty. Troy Kaltenbach scored it. 2nd offensive play Troy was posted up on the 3 post, I was at 5 with the ball, he was nodding his head and giving me the big eyes, Like pass the ball. I waited until I thought he had better position and dropped it in...kickout! I got to 5 up top on the 6 on 5. The ball was worked around once and I moved in as x4 was commited to 2 post and x5 slid over to 4. I moved in, seemed like forever, trying to fake and breaststroke kick in, to the best of my ability, I saw an opening, and instinctively took a shot cross cage low, the moment was like slow motion. It was like I was waiting to exhale...went under the goalies arm and I just turned at my bench, waiving my index finger, like, I got 1 and pointing up to God. Coach pulled me out after that, our trainer who was on the bench asked me, why are you out? I told him, "I don't know?" Seems like there was stuff lingering from the USA game with him...But he did let me in again in the 4th. By that time the game had gotten out of hand, but that was when the most memorable moment of that game was (for me), and it occurred on the defensive end. I told coach "#9 is lighting us up, put me in and he won't score." I had to say something to get some playing time and it worked, coach put me in! #9 (Ivan Carabantes) is the Argentina captain and someone who I admire, but I was fighting for PT...I played defense with a reckless abandon. I don't know if Ivan was being nice, if he was tired, or the game was already in the bag for him, but I stayed true to my word and played lockdown defense. I stuck to him like glue for those few possessions that I guarded him for, before he was subbed out. I stayed aggressive for the remainder of the game, so aggressive that on one play the 2m defender Ramiro Veich was up top with the ball at 3 and I went to steal/foul the ball I sunk him, he popped his head up and I punctured his forehead with my front teeth. Referee's pulled the ball out, I was checking if my teeth were still in place or if they were loose and Ramiro was underwater holding his forehead. Ramiro is a friend of mine! After the game we shook hands and walked through the media line. We spoke with the press and as soon as I walked out, doping control said that I was randomly selected to do a doping test.

Now mind you this was on a Wednesday after the game, I had JUST BEEN "randomly" selected to do a doping test on Monday. I lost my marbles, I was so pissed! I was yelling this is harassment, f/u, this is b/s, and much much worse. Poor guy who was just the messenger. I unloaded on him. It wasn't so much about the test it was more about the process. It is very uncomfortable. Guy standing a yard away watching the whole thing and heaven forbid you're hydrated because if you are it's to diluted and you have to wait 30 minutes and do it again (which is what happened the Monday prior).

Anyway, I felt like that was the turning point of the tournament. My teammates were now talking about how crazy I was with my defense, how effective I was on offense, and how I should be playing more. I won my teammates trust, and it happened on the defensive end. I vividly remember Garrett (our goalie) saying "I was like DAMN! Ed is kicking ass on defense!"

Cuba. Didnt play, I think I went in for like 1 minute. I was ready to pack my bags and take the next flight out of Toronto. I'm thinking I didnt train this hard, leave my family, and work for this. At that point I just felt Coach had something against me and I was going to be his bench boy. The funny thing was we were using my game plans for every game, MY PLAYS! I was calling them out. The only thing that kept me in Toronto was my teammates, the thought of letting them down was just not an option. I had to be the example, playing or not playing. I had their respect and trust, I wasn't going to tarnish that. I finally talked to coach that night and I simply asked him "What can I do to gain more playing time? I'll change my game to anything you need me to be. If there is something I am doing wrong please tell me and I will fix it. He told me Im not doing anything wrong, he just thought he was coaching the team to give us the best chance to win. We continued the conversation and I told him I am so familiar with everything we are running wouldn't it make sense to play me during those times? I had lost hope, I hated him. I couldn't believe this was going to be my Pan American experience.

Mexico. We are in the locker room, stretching getting ready for warmup and coach announces to the team.."Edwin is starting". WOW! Um, now all that smack I was talking...I better back it up. I don't know what happened but I have a pretty good idea. I think our team captain Roberto talked to coach without me knowing about it and told him I can help. Great lesson for me man, it's not about winning the coach over its about winning the trust of the people you are in the trenches with! My heart was racing! I couldn't calm down, that moment of lining up for the sprint was everything you can imagine. Fear, insecurity, doubt as you await the whistle. Then once the whistle blows it's instinct, muscle memory, and attitude (I play with a lot of that). We lost the sprint I immediately just become that pest on defense, checking the guy, pushing him, grabbing his wrist, cap strings, any advantage I can get mentally. All that doubt is just washed away. It was the best game we had. We were leading at half 7-6. We ended up losing that game but gained a lot of respect as a program. Remember we just started 5 years prior!

Cuba. This time I got my playing time. The officiating was horrible, many of the USA refs were present and a couple told me after the game that we were robbed of so many kick outs and so many what should have been penalties. I was so angry after that game, I walked over to the referee and in Spanish went off on him. For awhile too! I was so angry at the injustice of the officiating. I mean the game was for 7th and 8th place but for me it was like the gold medal game and to be robbed, I just couldn't cope. After the game, I gave coach Raul a big hug and I thanked him. I thanked him for teaching me a lesson, even at my age I learned something. On the way back to the village, I acted cool, had my shades on, my beats by dre head phones in. Sat by myself on the bus and thanked God, literally I said thank you to him, for watching me, taking care of me. I asked him why he was so good to me, I told him "you have never turned your back on me"and I cried to myself out of thankfulness. No one saw me, I couldn't show these young kids any emotion...no way hahaha. But I had a moment a very special one. Gets me chocked up now thinking about it.

It's hard for me to remember my day to day activities but all I can say is this one is for the books. I will forever cherish those 2 weeks of my life. I'd like to thank my Mother, Father, Steve, Justin, Kaylen, Kyson, Fiori, Jacob, the kids I coach (thought of you guys a lot) and all my coaches, especially Flip Darr & Mike Santos who made me believe in me, when I didn't.