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Wednesday, January 7, 2015

Training Camp Circuit Workout!

After five really good workouts, it was time to mix it up, and bring the whole team together. 

Eight stations - 4 on deck, 4 in the pool.  
9 Minutes of Work, 1 Minute to Switch
Music blaring out of the new speakers.
80 Minutes of swimmers killing it.  

It was awesome!  

Some photos and videos below


STATION 1 - Tethered swimming... 9 minutes, find your rhythm.

Mike Connolly

STATION 2 - Kicking!  1:00 All Out.  :30 Rest.  2:00 All Out. 1:00 Rest (repeat)


Sarah Sachs

STATION 3 - Running Dives

STATION 4 - 12 x 25 ALL OUT on :45

white water always means sprinting

STATION 5 - Core Circuit with Hefty

STATION 6 - Jump Rope (:45 On / :15 Off)

STATION 7 - Body Weight Circuit with Coach Carrier

STATION 8 - Stretch Cord Circuit (:45 on :15 Off)

Tricep Extensions and Chest Flys

Reverse Flys and Butterfly Pulls

Andrew Seaton

Monday, May 5, 2014

Alumni Update! Elle Sergi '14

May 3, 2014

Sergi leaving Bates at her peak

Newburyport native earns All-NESCAC honors a fourth time

By Chris O'Donnell

— LEWISTON, MAINE – Ask Gabrielle Sergi about what she’s going to do after graduation and the question is almost overwhelming for her. A little frightening even for a swimmer who has dedicated her entire life to swimming over the past few years.

A senior swimmer at Bates College, Sergi recently earned New England Small College Athletic Conference (NESCAC) All-Conference honors for the fourth time in her career (two relays and two individuals). It is the culmination of years of sacrifice, travel and more sacrifice. She was also named to the NESCAC Winter All-Academic Team with a 3.61 grade point average in psychology. She earned a 4.0 last fall.
“Elle has been one of those athletes who defines what it means to be a student-athlete at the Division III level,” said Peter Casares, head coach of the Bates swimming and diving team. “It was never a zero sum game for her. She was always going to get great grades and swim fast. It was never one or the other.”

That’s not the half of it.

It was only within the past few years that Newburyport High School merged with Triton to offer an interscholastic swimming program. That was never an option for Sergi, who graduated from Newburyport in 2010 and chose to attend Bates.
Instead, Sergi swam for the Solo Aquatics, a year-round competitive swimming factory in Haverhill that manufactures collegiate swimmers like an automobile plant. Competing for Solo was more than an after-school activity. It is also a before-school activity.
In her early teens, with a love for swimming, Sergi decided to forgo all things school-related (except for studying) to devote herself to Solo. Not only did she make the commitment, so did her parents, Michael and Stephanie.

For more than four years, Sergi, along with Mom or Dad, awoke at 4:30 a.m. to make it to Haverhill for the Solo morning practice. Afterward, it was off to Newburyport for classes, then back to Solo for the afternoon session, which lasted between 2-3 hours.
On weekends, there were meets all over New England, sometimes as far as New York. There wasn’t a whole lot of television in the Sergi household. Nor was there the time for the things that high school kids do: sleepovers with friends, late movies, birthdays.
“My dad would sit through practices, because it didn’t make sense for him to drive back to Newburyport to just turn around and come back to get me,” Sergi said. “I was too young to drive myself. I definitely owe a lot to my parents.”

Individually, Sergi enjoyed a stellar career at Solo, where she still ranks among its all-time leaders in four events: the 50-meter freestyle (second, 24.48) and 100-meter freestyle (sixth, 54.38) and the 200-meter backstroke (seventh, 2:12.95) and the 100-meter backstroke (eighth, 1:02.48), which drew the attention of Casares.

After committing to Bates, she threw Casares a curve. Instead of competing in the middle distances, Sergi wanted to be a sprinter. “We had a lot of talented sprinters on the team,” Casares said. “Clearly, she knew herself very well.  She became one of the conference’s best freestyle and backstroke sprinters.”

Casares liked Sergi for the relays too, but she had sparse experience in the relays during her time at Solo. College swimming is more of a team sport, where clubs are geared toward individual acceleration. 

“There was a learning curve,” Casares said. “But she learned very fast.”
Casares recalls Sergi’s first collegiate meet when she dove in too early during a relay, resulting in a disqualification. “We laugh about that now,” Casares said.
Fast-forward to the NESCAC Championship in February, where Bates’ 400-yard freestyle relay team placed third and earned All-Conference honors by 0.6 seconds. Sergi led off with a 52.50 split, a personal best. “Elle went from (the disqualification) to dropping .5 off the best performance of her career when her team needed her most. That’s something we’ll never forget.”, Newburyport, MA

Thursday, February 20, 2014

Men's NESCAC Meet!

Here are the links to follow along this weekend!

Live results at

NESCAC Site with the webcast link under the "live results" tab

first year boys ready to make an impact. can't you tell?

Wednesday, February 19, 2014

Women's NESCAC Wrap Up

The 2014 NESCAC Team
The usual night by night recaps got put on the back burner this year. It must be that new Facebook page that is taking up the coaching staff's time each night (or maybe just the 10:30pm arrival time back at the hotel - and pure exhaustion!).   I did however, want to get some highlights written down as I never want to forget the 2014 NESCAC championships.

DrakeDaddy designed T's!
First off, the theme of this year's meet was two-fold; trust your training and celebrate.  I wanted eliminate all worries about what place we got, or what heat they ended up in, or even what time, or score, they received.  We came to Williamstown, MA for one true reason - and that was to perform at our best, and reach our potential.  That is how we have defined success here... and we have celebrated that in the years we ended up 10th and the others when we ended up in 5th.  Places, wins and losses, well, that will take care of itself.  It always came down to never ceasing to be your best, always believing in yourself, and swimming for your teammates and the college.  That is how we would judge ourselves.  What you can't control will never take away from our definition of success.  We've held our head high like we won the meet almost every year I have been here.

That proved to be a relevant message as this meet ended up being defined by adversity and challenges as much as hugs and high fives.  For example, every coach wants a 4 hour bus trip to turn into 8 because of a blizzard, right?  Heading to the pool at 5:30 right off the bus only to hear almost every athlete tell you they felt pretty awful the night before the biggest meet was exactly how we planned it, correct?  This group wasn't fazed. They showed up the next morning and saw everyone drop time.  They went 20 lifetime bests.  They broke school and pool records.  They popped B-cuts and they sent 21 back to finals to compete again.  Seven of them were in the top 8.  (We didn't had seven top 8 swims in the whole meet last year - and this was day one!).  Even better too was we had Emma Jarczyk on the one meter getting 4th (another top 8!), and Katie Stevenson finishing in that beautiful 16th spot!
Coach Bartley with Katie (L) and Emma (R)

At night things continued to be great - we were in second place! - and we capped it off with both the A and the B relay breaking the college record.  What? They both were under it?  What kind of depth do you have?  What kind of training and improvement was going on?

• E. Depew (1:00), Paione (105.7), Skaperdas (58.9), C.Depew (52.5)
• Paine (58.1), Daher (1:05.3), Prelgovisk (56.4), and Sergi (52.6))  

The A relay finished 4th too!  They went a B-cut only .4 off what was invited last year!!

Then the officials walk over.  And the legacy of 'going-for-it' at night led to the other not-so-great (yet weakening) tradition of jumping relays. But I would always rather make a mistake then fail to try our best - so I am ok with it.

I get upset, don't get me wrong (with the officials and/or technology of course), but it would be an absolute travesty to see a team trying to be safe when they have come to take the risk of being the best they have ever been.

The message at dinner that night though...  no one can ever take away the 8 relay performances that actually happened.  Those swims were all perfect.  The strategies were correct.  The times were amazing.  And they really did happen - whether or not we get points for them.  They were real.  No doubt.  They can still own those swims, and call them a success.  And you just don't get 8 women all "on" during a 4 minute period if the whole team wasn't doing it right all year long.  We are going to be good tomorrow.  No doubt.

Emotional roller coasters like that are hard to handle, and we came back the next morning and relied on our training and team depth to get us through the session.  Tons of night swims set up well, but we needed to get back to the hotel, look at a few mistakes on video, and figure out a few corrections.  The night races could be better.  No doubt.  Everyone seemed OK with it.  For the most part we were able to land in the right heats - and everyone knows NESCAC swimming is first and foremost about night swims, and scoring points for the college.  That we had accomplished.

Well, the quick chats, the rest, the video, it all helped. It all came together and worked.  The evening was almost a blur of lifetime bests, accolades, podiums, national cuts, and school records. There were simply too many to go one by one, but let me tell you this - in all my years of coaching, I have never experienced a session that was more impressive.  I hesitate to call anything the best, but yes, I haven't experienced better.
From relays to individuals.... From top eight swims, to pre-consolation swims... and everything in between.  Every Lady made Bates proud.  The sheer number of dropped jaws, and looks of amazement could only mean one thing, "I didn't know I could do that"  - and that to me is what the previous 6 months of work should be about.

We started with a NESCAC champion in the 1000 and finished with a 800 Free Relay punching Bates' FIRST EVER RELAY TO NATIONALS! with a come from behind 2nd place finish over Amherst (by a tenth!).  It was phenomenal.

Sunday was more of the same.  Rough moments due to fatigue - both mental and physical.  Amazing moments of self belief and tremendous performance.  But the 'good times' clearly won in the end.  There was more success than frustration.  There were more smiles than tears.  There were more hugs than pats on the back.  This team's identity was forged all year long, but also in the final 3 days.  These Lady Bobcats made their coaches, parents, and alums proud by continuing such important traditions that have always defined us...

They were truly tough individuals.  They were a team that loved each other.  And they believed in both themselves and the program.  And believing can be so hard.  There is nothing tangible there.  You cannot objectively measure it, or truly put your finger on. It is simply a blind faith... a faith in your teammates, coaches, and self.

Similarly, another intangible is imagination.  A great mentor of mine (Jim Steen) would say it is imagination that trumps everything.  Hard work is important, but imagination is the key.  I get that after weekends like this.  And I hope our Ladies never forget how powerful that is.

So, just keep dreaming Bobcats...

           just keep dreaming...

Wednesday, February 12, 2014

Women's NESCACs!

The Lady Bobcats are leaving tomorrow morning for Williams College!  
With the impending snow storm, this photo just looked too good!

You can find live results starting Friday at 10am at the following places

Women's meet at:

and at the NESCAC Site by clicking here

(and a few quick shots of the women's team taken last weekend!)

Monday, February 10, 2014

The Maine Event

The 5th Annual Maine Event went live this weekend... and it was the biggest one yet.  With four teams on deck and over a hundred swimmers walking around in tech suits, there was a fantastic vibe flowing around Tarbell Pool.

Gogs and Mitch
The meet was great with UMaine bringing their whole men's team in attempt to get more qualified for ECAC's.  Bowdoin brought 25, UNE Men's team finished up their season too - with an amazing group of supporters in the stands! - and of course 50+ Bobcats attacked their races with confidence and a sense of eagerness that means the taper was in full gear!

Swims of note...

Alex Gogliettino... smashed is lifetime bests and pops a 1:01.0 and 2:11 in the breaststroke events.
He took 7 seconds off his 200 breast and 3 off his 100.  Unbelievable.  No one worked harder - or smiled more this year.

Chris Makrides! ... male comeback swimmer of the year.  After a season off as a junior, he poured his heart and soul into the season at a whole new level - and it paid off.  He drops 10(!) seconds off his seed time in the 200 fly going a 2:01... and hit his personal best in the 100 on the way out too.  He then sheds nearly 3 seconds off his in-season 100 fly time with another lifetime best.

Hannah Kogan... welcome back Koganator!  She took off 7 seconds in her 200 fly for a lifetime best...and the 3 off her 100 fly time!  She came ready to rumble.

Hannah Lutz  - swimming with a 24 stomach virus, Hannah pooped 3 times... errr, I mean POPPED 3 times which show us she can score points at NESCACs.  It's a tremendous comeback for her too.  Freshman year injuries led to a strong but unsatisfying season... With sophomore year coming you can tell she is on a mission - only to return to school in a wheelchair b/c of a severely broken ankle.  January rolls around and she finally swims her first meet with great results... then when it is time to see her hard work pay off, she's can't stop throwing up.  It was amazing to see her stay composed and deal with adversity - and all the while she kept swimming so fast!
E Depew, I Meyer, H Chory

Rachel Pedersen killed it by taking .5 off her lifetime best in the 50 free! and another full second off her LTB in the 200 free.  She never looked better!

Zach Antonio swam all lifetime bests and never looked smoother.
Pete Mihalcik came back from abroad and swam his distance events like a pro!
Hannah Chory wins the 100 back with a LTB to show she is a force in 3 different events!
Melissa Paione broke the pool record in the 200 breast with a LTB!
Captain Emily Depew swam one of the most beautiful 200 backs of her career too which also broke the pool record!

800 Free Relay Chat
And of course we can't forget our two women's 800 freestyle relays that both broke the pool record - as well as the A relay which set the school record and is currently ranked 4th in the country.  It was a great swim by all 8 ladies - all of them at their season best a week out of NESCACs... all with great swims... but also all knowing that they will be even faster with a shave - and the NESCAC meet environment.

On that A relay that broke the school record was a young lady leading off by the name of Sara Daher.  We have an amazing group of men and women this year, who really embrace the John Wooden mentality of industriousness and enthusiasm that I hold dear to my heart, but all will agree no one works harder than Sara.  And no one pushes their teammates more - mostly through actions, but also with words of encouragement.  Sarah dropped 2 seconds off her LTB with a 1:52 leadoff time... which was also a school and pool record - and B-Cut.  She then jumped in and tried the 100 breast for the first time this season and broke the school and pool record there too! (1:06.3) It was so awesome to see.  Her swims were strong, controlled, and powerful.  She was in total control.  Well Done Sara!

Kogantor and Daher

Laugh Swim Float

Tuesday, February 4, 2014

Dual Meet Season Ends with Solid Swims at Conn

A visit from over a dozen alums at Conn College inspired the swimmers and divers. The women's team got edged out by Conn College but beat Wellesley.  

The men's team swam smart tough races, but only walked away with 3 wins against the always tough Camels.

Meet Recap here