Manley Athletic Development

I've never put this in writing until today, when I sent out a workout, just wanted to send a little motivation, thought I'd share with everyone!

I typically tell this to a few athletes each season, when they need to hear it!

Something to think about, in a year you’ll probably be driving, you’re going to need to learn about these signs called “warning signs”, they’re typically yellow, they’re diamond shaped and you find them in curves in the road, “school crossings”, “stop ahead”, etc. Specifically the ones on curves have a speed on them, they might show a right turn arrow and 30 MPH. That’s a suggestion, it’s not the speed limit. Same with lifting weights, swimming, etc. We get tired and our body says, “whoa, that’s exercise, that’s hard!” It’s not the speed limit! The human body is capable of so much more than you can imagine. You’re no where near hitting it’s limit, so ignore the “Warning Sign’s” a little and push beyond that 30 MPH on the curve sign! Work is uncomfortable, but so is not improving! Ignore some warning signs and lets get better!

Manley Athletic Development There needs to be direction and purposeful movement towards your goals!

May 2026 - Specific Distance
Tell A Teammate They Did Something Good Today!

200 Swim – 200 Kick – 200 Scull & Pull

8 x 25 Fast Choice @ 1:00 – Dive Last 2

Fly Drills / Swim:
12 x 25 Alt Drill / Swim… Drill: Tesla Fly (Start from float, press chest, lift hips, pull breathe, reset)
50 Choice anything but Fly

4 x 300 Free @ 7:00 - Hold 400 Pace
1:05= 4:20
1:10= 4:40
1:15= 5:00

20 x 50 Kick / Swim w/ Fins @ 1:00 (Fast Kick / DPS Swim Hypoxic 3 / 5 or 3-2)

8 x 25 Scull (2 x front, middle, full, choice)

Fly & Breast Turns

Read first comment for a breakdown!

I had a great mentor, Charlie Cunningham when I was with the Gauchos, he always used to ask the question... Did you come to train or did you come to be trained? Dogs get trained, athletes need to come to train, listen and learn so they can

Story time at next practice. Got to pass it on!

Happy Mother's Day to all mothers today.

Athletes, please consistently give gratitude to your mother.

Coaches, please remind your athletes to consistently acknowledge their parents for their opportunities.

100 Back End Speed Practice for 14u

Tuesday, May 5, 2026 - SCM

200 Swim – 200 Kick – 200 Scull

Back Drill / Swim: 12 x 25 Alt
Single Arm Backstroke (Connect Your Hips and Shoulders Through Your Core) & Full Stroke

50 Choice Anything but Backstroke

8 x 50 Max Effort Average @ 2:00 (Hold Fastest Possible Average)

200 Arm Lead Kick On Side w/ Fins
200 Scull (2 x 25 Front, Middle, Switch, Choice)

6 x 75 (25K/50S) w/ 15 crunches
8 x 25 IM Order w/ 10 Jump Squats

8 x 50 Pull (Hypoxic (7,5,3,7,5,3,7,0) @ 1:10
8 x 15m UWK @ :40 w/ Fins
8 x 50 Free / Back @ :20 rest
10 x Free / Back Turns

Summary: Quick easy warm-up we've been using lately. Backstroke Drill & Swim with lots of feedback. 100 Pace set @ 2:00 required to replicate Back Half 100 speed. Some easy kick and scull working on rotation and feel. Hypoxic pull set numbers are breaths allowed per 50. Streamline underwater kicking. Finishing up with good free and back swimming and turns.

I don't really count yardage (meters). Except for the 400 meters at race pace. I'm sure my little buddies will be saying, "Eight fifties on 2", but they're running out of my athletes, so...!

One on One professional Coaching by Tim Manley! Reach out if you have an interest in stepping up your game.

2025 was a rough year, for myself, for many! I always tell my athletes to , better than yesterday, better than your last race, better than last month, better than last year!

2025 became better... I renewed my relationship with God, I lost a job that didn't respect me and I believe that was God's plan. I feel like my relationships have never been stronger with my family and friends. Do not fear God has a plan for you!

2025 Verse of the year!

Isaiah 41:10-12

[10] So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. [11] “All who rage against you will surely be ashamed and disgraced; those who oppose you will be as nothing and perish. [12] Though you search for your enemies, you will not find them. Those who wage war against you will be as nothing at all.

Isaiah 41:10-12 (NIV) - So do not fear, for I am with you; | YouVersion So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. “All who rage against you will surely be