{"id":489155,"date":"2021-10-08T10:00:09","date_gmt":"2021-10-08T17:00:09","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=489155"},"modified":"2021-10-08T09:59:46","modified_gmt":"2021-10-08T16:59:46","slug":"swimming-world-october-2021-presents-how-they-train-with-santa-margaritas-maggie-mcguire-and-jack-nugent-sponsored-by-strechcordz","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-october-2021-presents-how-they-train-with-santa-margaritas-maggie-mcguire-and-jack-nugent-sponsored-by-strechcordz\/","title":{"rendered":"Swimming World October 2021 Presents – How They Train with Santa Margarita’s Maggie McGuire and Jack Nugent – Sponsored By StrechCordz"},"content":{"rendered":"

The latest issue of Swimming World Magazine<\/em><\/span>
\nis now available for download in the<\/span> Swimming World Vault<\/span><\/strong><\/a>!<\/p>\n

Non-Subscribers Can Download This Issue Here<\/span><\/a><\/p>\n

How They Train with Santa Margarita’s Maggie McGuire and Jack Nugent<\/span><\/h1>\n

By Michael J. Stott<\/p>\n

<\/span><\/p>\n

\"strechcordz<\/a><\/p>\n

 <\/p>\n

Teammates Maggie McGuire and Jack Nugent are poised to continue Santa Margarita Catholic High School\u2019s impressive Trinity League and California Interscholastic Federation (CIF) Southern Section success. Both have strong club training backgrounds: McGuire at Socal Aquatics and Nugent with Evolution Racing Club. SMCHS has been a lucky beneficiary.<\/p>\n

Maggie McGuire:<\/strong> A backstroke\/distance\/IM specialist, the 5-10 McGuire is the 14th-ranked Golden State female in the Class of 2023 (114th nationally) by collegeswimming.com (swimcloud). Additionally, she is a two-time NISCA All-American in the 100 yard back (55.15, 47th) and 500 free (4:56.13, 62nd).<\/p>\n

\u201cMaggie comes from an athletic family (dad MLB, mom swimming, brother collegiate baseball) and possesses a strong work ethic,\u201d says Ron Blanc. \u201cA highly skilled technician, her years of swim training have produced an efficient freestyle, smooth backstroke and an improving IM.\u201d<\/p>\n

McGuire gained her first junior cuts in 2018 and has performed well in Junior National and U.S. Open competitions when held. \u201cRegrettably, the COVID lockdowns interrupted her rapid progress, but now she is regaining her speed and confidence. Her return to form resulted in her first individual CIF Southern Section title in the 100 backstroke (55.15),\u201d he says.<\/p>\n

\"Maggie<\/p>\n

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\"Swimming
\n<\/span><\/strong><\/p>\n

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SAMPLE TRAINING SESSION: MAGGIE McGUIRE<\/span><\/strong>
\n(Day 21, Week 5\u2014Wednesday, March 31 p.m.)<\/p>\n

Warm-up (900 yards)<\/strong>
\n\u2022 300 freestyle
\n\u2022 6 x 100 (1st: breast\/free, 2nd: back\/free,
\n3rd: fly\/free, repeat)
\n(Take heart rate at 200 yards)
\n\u2022 4 x 50 freestyle @ :50 (sprint down, easy
\nback)<\/p>\n

EN3 (1,600 yards)<\/strong>
\n\u2022 8 x 200 freestyle
\nOdds free @ 2:20, evens back @ 2:30
\n(Maggie held 2:05 on free, 2:15 on back)<\/p>\n

Stroke Work (300 yards)<\/strong>
\n\u2022 Turns (6 x 50 choice, full turn from midpool)<\/p>\n

Kicking (300 yards)<\/strong>
\n\u2022 6 x 50 choice kick @ 1:00 (high speed,
\nall back kick)<\/p>\n

EN3 (1,000 yards)<\/strong>
\n\u2022 3x {3 x 100 freestyle @ fastest interval
\npossible
\n(Easy 50 after each set)
\n(Maggie swam on a 1:05 base and
\nheld 1:01s)<\/p>\n

EN2 and SP2 (1,400 yards)<\/strong>
\n\u2022 8 x 100 @ 1:20 (75 free, last 25 is sprint
\nchoice)
\n\u2022 8 x 50 free @ :35
\n\u2022 8 x 25 choice sprints @ :30<\/p>\n

Warm-down (200 yards)<\/strong>
\n\u2022 4 x 50 easy freestyle @ 1:15
\n
\nTotal: 5,900 yards<\/strong><\/p>\n

Jack Nugent: Like McGuire, Nugent specializes in back, distance and IM. Standing 6-2, he is the third member of his family to swim for SMCHS and is quickly getting faster.<\/p>\n

\u201cHis level of improvement in the past two years has been astonishing,\u201d says Coach Ron Blanc, \u201cand his time drops have positioned him as a major college recruit.\u201d At present, collegeswimming.com (swimcloud) has him ranked 21st (state) and 175th (nationally) in the Class of 2023.<\/p>\n

\u201cJack\u2019s technique is well-suited for mid-distance backstroke,\u201d says his coach. \u201cWith increased growth, strength and tempo, he will be a SCY sub-:50 backstroker and sub-1:50 IMer. He has connected the intensity requirements in training to produce results in racing. A fierce competitor who doesn\u2019t like to lose, he qualified for his first junior nationals this summer.\u201d<\/p>\n

Examples of his progress include a 51.23 Futures 100 back plus 1:49.19 and 2:06.82 200 backs from the 2021 short and long course junior nationals.<\/p>\n

 <\/p>\n

\"Jack<\/p>\n

 <\/p>\n

\"Swimming<\/p>\n

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 <\/p>\n

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SAMPLE TRAINING SET: JACK NUGENT<\/span><\/strong>
\n(Day 26, Week 7\u2014Monday, April 12 p.m.)<\/p>\n

Warm-up (900 yards)<\/strong>
\n\u2022 300 freestyle
\n\u2022 6 x 100 (25 choice, 25 free)
\n(Take heart rate at 200 yards)
\n\u2022 4 x 50 free @ :50 (25 hard, 25 easy)<\/p>\n

EN3 (1,000 yards)<\/strong>
\n\u2022 20 x 50 freestyle (interval descends by 1
\nsecond\u2014swim until failure)
\n(:55, :54, :53, :52, :51, :50, :49, :48, :47,
\n:46, :45, :44, :43, :42, :41, :40, :39, :38, :37,
\n:36, :35, :34, :33, :32, :31, :30)
\n(Jack made the :28 interval before missing
\nthe :27 interval, so he attempted 29 50s
\nfreestyle)<\/p>\n

Recovery (300 yards)<\/strong>
\n\u2022 3 x 100 @ 1:30 (25 choice, 25 free on
\neasy pace)<\/p>\n

EN2 and SP2 (900 yards)<\/strong>
\n\u2022 6 x 150 @ 2:20, 2:25 or 2:30.
\n(Jack held 1:40s and went on the 2:20
\nbase)
\n\u2022 100 free (85%), 10 seconds rest, 50
\nchoice (100%)<\/p>\n

Kicking (300 yards)<\/strong>
\n\u2022 12 x 25 sprint kick @ :45 (:15 sprint wall
\nkick, flip through arms, 25 sprint kick)<\/p>\n

Specialty\u2014EN1 and SP3\/EN3<\/strong>
\n(specialty\u20141,300 yards)
\n\u2022 Specialty (done backstroke)
\n\u2022 5 x 100 specialty @ 1:20 (25 specialty,
\n25 free)
\n\u2022 4x {2 x 50 choice for time (100%) @
\n1:30, 100 choice stretch (medium effort)
\n@ 2:00<\/p>\n

Warm-down (200 yards)<\/strong>
\n\u2022 4 x 50 easy freestyle @ 1:15
\nTotal: 5,150 yards<\/p>\n

 <\/p>\n


\nClick here to download the full October issue of Swimming World Magazine, available now!<\/a><\/strong><\/span><\/p>\n


\nMichael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, \u201cToo Much Loft,\u201d was published in June 2021, and is available from Bookbaby.com, Amazon, B&N and book distributors worldwide.<\/em><\/p>\n


\n<\/strong><\/span>
\n\"Swimming<\/a>[PHOTO BY GEORGIO SCALIA \/ DEEPBLUEMEDIA]<\/p>\n

 <\/p>\n

Get Swimming World Magazine<\/em> and Swimming World Biweekly<\/em> FREE When You<\/span>
\nBecome A Member of the International Swimming Hall of Fame<\/em><\/a><\/span><\/h3>\n

New! 30 Day Membership to ISHOF AND<\/em> Digital Swimming World Subscription for just $10 a month!<\/a><\/span><\/h3>\n

Want more? Get a 1 Year ISHOF Family Membership With Swimming World Print AND<\/em> Digital Subscription<\/span> Order Now!<\/span><\/i><\/a><\/h3>\n

Non-Subscribers can click here to download this issue for only $5.94<\/strong><\/span><\/a><\/h2>\n

 <\/p>\n

FEATURES<\/p>\n

010<\/span>\u00a0\u00a0\u00a0\u00a0 THE OLYMPIC \u201cQUADRENNIUM:\u201d\u00a0 A LOOK BACK AND A LOOK AHEAD<\/strong><\/span>
\nby David Rieder<\/strong>
\nSwimming World reflects on the last five years since the last Olympic Games in Rio and ponders the questions that lie ahead during the next three years leading up to Paris 2024.<\/p>\n

014<\/span>\u00a0\u00a0\u00a0\u00a0 A CANADIAN SURGE<\/strong><\/span>
\nby Matthew De George<\/strong>
\nSwimmers from Canada exceeded expectations at the Tokyo Games. And the Canadian delegation showed that the future is as bright as the present, with prolific young talents on both sides of the competition.<\/p>\n

020<\/span>\u00a0\u00a0\u00a0 ISHOF FEATURE: AQUATOTS MURDER CASE\u2014THE KATHY TONGAY STORY (Part 1)<\/strong><\/span>
\nby Bruce Wigo<\/strong>
\nIt is doubtful that in the annals of aquatic history, there has ever been an example of abusive parents like the story of \u201clittle Kathy Tongay.\u201d<\/p>\n

024\u00a0<\/span>\u00a0\u00a0 EXPECT GREAT THINGS!<\/strong><\/span>
\nby John Lohn<\/strong>
\nDavid Popovici just turned 17 years old, but the Romanian sprint freestyler appears poised to follow a path to prominence.<\/p>\n

031<\/span>\u00a0\u00a0\u00a0 NUTRITION: KNOW THYSELF<\/span>
\n<\/strong>by Dawn Weatherwax<\/strong>
\nKnowing your body composition can help you swim fast and stay healthy.<\/p>\n

COACHING<\/p>\n

029<\/span>\u00a0\u00a0\u00a0 BASIC DRYLAND TRAINING<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nA concentrated, ongoing strength and conditioning regimen provides a quality supplement to in-pool training, helping swimmers become stronger and faster. Coaches Ron and Rich Blanc of Santa Margarita Catholic High School in Southern California share last season\u2019s dryland training schedule that helped his girls\u2019 and boys\u2019 teams become national powers.<\/p>\n

030<\/span>\u00a0\u00a0\u00a0 WEIGHT ROOM COMMON SENSE<\/span>
\nby J.R. Rosania<\/strong>
\nThese \u201cDo\u2019s and Dont\u2019s\u201d are courtesy of exercise scientist J.R. Rosania, whose performance enhancement firm Healthplex serves multisport athletes worldwide.<\/p>\n

034<\/span>\u00a0\u00a0\u00a0 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 5): MINIMIZING THE ARM RECOVERY PHASE<\/strong><\/span>
\nby Rod Havriluk<\/strong>
\nThe greatest possible time decreases for additional swimming velocity increases are in the non-propulsive phases (entry and recovery). This article includes strategies to minimize the recovery phase time of all four strokes.<\/p>\n

045\u00a0<\/span>\u00a0\u00a0 Q&A WITH COACHES RON & RICH BLANC<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

046<\/span>\u00a0\u00a0 HOW THEY TRAIN MAGGIE McGUIRE & JACK NUGENT<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

TRAINING<\/p>\n

033<\/span>\u00a0\u00a0\u00a0 DRYSIDE TRAINING:\u00a0 BACK TO BASICS (Part 1)<\/strong><\/span>
\nby J.R. Rosania<\/strong><\/p>\n

JUNIOR SWIMMER<\/p>\n

044<\/span>\u00a0\u00a0 UP & COMERS:\u00a0 MARYJANE (MJ) NEILSON<\/strong><\/span>
\nby Shoshanna Rutemiller<\/strong><\/p>\n

COLUMNS & SPECIAL SECTIONS<\/p>\n

008\u00a0\u00a0<\/span>\u00a0 A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n

009\u00a0\u00a0<\/span>\u00a0 DID YOU KNOW: ABOUT FAMOUS GUYS WHO GOLF?<\/strong><\/span><\/p>\n

016\u00a0<\/span>\u00a0\u00a0 HOLIDAY GIFT GUIDE<\/strong><\/span><\/p>\n

036\u00a0\u00a0<\/span> PREP SCHOOL DIRECTORY`<\/strong><\/span><\/p>\n

048<\/span>\u00a0\u00a0 GUTTERTALK<\/strong><\/span><\/p>\n

049\u00a0\u00a0<\/span>\u00a0 PARTING SHOT<\/strong><\/span><\/p>\n

 <\/p>\n

Swimming World is now partnered with the International Swimming Hall of Fame. To find out more, visit us at ishof.org<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

The latest issue of Swimming World Magazine is now available for download in the Swimming World Vault! Non-Subscribers Can Download This Issue Here How They Train with Santa Margarita’s Maggie<\/p>\n","protected":false},"author":5977,"featured_media":489157,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,16],"tags":[1986,67742,58441,129478,129477,129475,129476,129474,36692,67744,54417,129389,36706],"class_list":["post-489155","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-swimming-world-magazine","tag-california-interscholastic-federation","tag-cif-southern-section","tag-how-they-train","tag-jack-nugent","tag-maggie-mcguire","tag-rich-blanc","tag-ron-and-rich-blanc","tag-ron-blanc","tag-santa-margarita-catholic-high-school","tag-southern-section","tag-swimming-world-magazine","tag-swimming-world-october-2021","tag-trinity-league"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSwimming 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