It’s been a quiet week in sports, between February break and the end of the winter season, but the boys swim team has been working hard. Five Bonackers will compete at the New York State Public High School Athletic Association Boys Swimming and Diving Championships on March 6 and 7 at Ithaca College: Nick Chavez, Liam Knight, Jasiu Gredysa, Aidan Menu, and Zeb Ryan.
They’ve spent the last week focusing on strength and conditioning in the pool and in the gym. Here’s what they were up to: On Monday and Wednesday, the swimmers dialed in race-specific resistance training in the water, targeting the muscles and movements they need to perform at their peak during competition. Those sessions delivered the stimulus they’ll need on race day.
On Tuesday and Thursday, Ed Cashin, the owner of Truth Training, and Coach Lisa Faber hosted the boys for a strength-based program using tools like TRX, kettlebells, and resistance bands for a balanced, full-body workout to build power and overall athleticism.
They took rest and recovery days on Friday and Saturday, which were timed perfectly, according to Craig Brierley, their head coach. “After pushing hard through the week, this recovery window allows the body to adapt and super-compensate -- turning all of that effort into real gains. I’m proud of how the boys showed up, worked smart, and embraced the variety. This kind of focused block sets us up well for the races ahead.”
At the state championship meet, all five boys will be part of the 200-yard medley and freestyle relays. Knight will also swim in the 200-yard freestyle and 100-yard backstroke, while Chavez will compete in the 50-yard freestyle and the 100-yard backstroke.
