NEU » Was visually impressive in the Caulfield Guineas, when

Under the bright Southern California sun, in the pool at Segerstrom High School in Santa Ana, 15 of the best water polo players in the U.S. are divided into three groups -- each group with one goalie and four field players. Three nets are set around the pool. The players take turns catching the ball with one hand, moving side to side into position and shooting for a goal .From the far goal, shouting erupts and a player leaves the group to swim laps on his own. If you hear them yell -- Club! -- that means they missed [the shot] and have to swim Russians, says Carling McMichael, the sports medicine trainer. They can get pretty into it. Any chance they have to get competitive, they really go for it.On this April day, the U.S. mens national water polo team is in the midst of a four-day training session that starts daily at 6:30 a.m. and ends at 7 p.m. This time together is important for their Olympic hopes -- both as a team and individually. In less than three months, on July 7, the 13-man roster for the Rio Games (Aug. 5-21) will be named.And after an eighth-place finish at the 2012 London Olympics -- a big departure from the silver won in 2008 --the U.S. is aiming for a podium finish in Rio. Its a two-week tournament, not one game, says 38-year-old goalkeeper Merrill Moses, who competed at both the 2008 and 2012 Olympics. You have to be at your best for the whole two weeks. You have to give everything to prepare and put yourself in the best possible situation. Its the biggest stage in sports and you train for four years for those two weeks.For now, though, its about avoiding the collective shout of Club!Yes, thats a yawn from defender Nic Carniglia. Its an early start for the 20-year-old and his teammates, who start the day in the gym. After the morning meditation, each player gets to choose a 20-second exercise or stretch for everyone before moving onto more strenuous exercises.With only 100 days out until the Rio Olympics, the teams focus is evident. Attacker Alex Bowen, 22, finds space outside to complete his morning dryland exercises. After about an hour-and-a-half in the gym, the team makes its way over to the pool for the rest of the day.Despite the seriousness of the teams training, there is also a lightheartedness to their interactions -- and the camaraderie is visible. A joke between goalkeepers McQuin Baron and Merrill Moses shows that. (Left to right: Moses, with back facing camera; John Mann; Baron; and Drew Holland)During circuits, the team is broken into three groups and three different stations. One group throws a medicine ball against the wall, one does side-sit-up toe touches and one performs sit-ups with overhead weights.Attacker Bret Bonanni works with a Thera-Band on resistance exercises. These exercises are an important part of building a well-rounded player by targeting muscles groups that are needed for both strong play and injury protection.Everyone jumps, dives or steps into the pool at the same time to start the pool workout. This first session lasts three hours. It begins with a swimming warm-up and moves into a passing warm-up.Once warm-up is done, various drills are performed to improve strength and agility. This group treads water while moving weighted balls quickly from side to side, tied to the edge of the pool with resistance bands. When finished, they move onto the next station.The mid-morning break divides the two back-to-back morning sessions, and the smoothies the team trainers prepare are one of the highlights.These players have each others back. And the sunscreen of choice? Coppertone Water Babies. Some use an even thicker skin-toned sunblock for their face, creating a mask to protect from the suns reflection off the water.The team is divided into offense and defense, and they go about running the set plays. When the coach wants to make an adjustment for the offense, the defensive players are asked to go underwater so they cant hear.Toward the end of the week, players, including defender Alex Roelse here, take turns describing the set plays to each other. With so little time together as a group between now and the Olympics, the coach and the captain stress the importance of this activity. These plays are then put into action in the second pool session.Moses, 38 (in forefront), is the oldest member of the team. He balances the national team, assistant coaching for the water polo team at Pepperdine University in Malibu, California, and family life as he heads to his third Olympics. I say Im like a fine wine: I just keep getting better with age, the California native says. I can say that when I turn 39 at the Olympics games, Ill be in the best shape of my life.Baron explains that this afternoons torture for the three goalkeepers involves a water jug. He fills it with water and raises it upside down above his head, treading water as the jug empties. Our position is all legs, so we have to train differently, says Baron, Class of 2018 at USC. Some bottles you can swirl and it empties a little faster -- theres nothing you can do with this one. Its just horrible.Mann stands ready for the final challenge of the day against his teammates: 100-meter freestyle for time. Theres a particular challenge with team sports, Mann says. Learning to work with all of these different personalities, learning to control your ego and emotion and to sometimes lessen some of your own personal success for the betterment of the team to achieve your goals. Im not just playing for myself.In the lunch room, Carling McMichael, responsible for the teams sports medicine, helps the guys to sort out aches and the pains. Here, attacker Bonanni receives a massage while the others guys eat their lunch.Next stop for defender Jackson Kimbell? The dentist. He cracked his tooth during one of the scrimmages. While these players are training together for the Olympics, they often play against one another for their college or club teams and scrimmages can get just as physical as a game.At first glance, water polo might appear to be a low-contact sport, but theres plenty of contact above and below the surface. My face has scars everywhere, Mann says. Ive had probably 40 or 50 stitches in my face, teeth going through my lips -- been stitched on the side of the pool deck in Croatia with no anesthetic. It was like fishing line and moonshine on my face. Its a brutal sport.As the sun sets on a long day in the pool, Bowen sits out with a suspected dislocated rib. He remains attentive to the play and uses it as an opportunity to study from outside the water. The coaching staff, which includes head coach Dejan Udovicic -- former head coach of the Serbian national team -- is constantly giving the players feedback.The first pool session of the day is done. As soon as I get out of the pool, its all about recovery, Kimbell says. He will get a 30-minute break before returning to the pool for the second morning session.The second pool session of the day is done at 1:30 p.m., with the third session beginning at 5 p.m. and ending at 7 p.m. Before they depart to run errands, take a nap or relax between sessions, the guys head to the breakroom. The small portable at the edge of the pool serves as a meeting room for the coaches, a physical therapy space and a spot to eat lunch. Wholesale Nike Free UK . 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Victoria DerbySacred Elixir has been crunched in the market since his impressive win last week at Moonee Valley and subsequent draw in gate one for the Victoria Derby.The Kiwi is bred to run the staying trip and is certainly the one to beat, but at $2.80 with UBET he has hit rock bottom and represents no value at all.With the favourite at that price, and with just two other runners presently in single figures, the betting suggests this is a Derby of little depth.Im not sure that is the case, however, and am happy to speck a few at longer odds.Swear finished just behind Yankee Rose (who then placed in the Cox Plate) in the Spring Champion Stakes and races as if hell appreciate the trip, even if his pedigree suggests he wont.Morvada was just behind Sacred Elixir in The Vase, and was very good leading against the pattern; this formline ties in another roughie in Silvera, who beat Morvada home the start prior and should be forgiven his luckless Vase defeat.So Si Bon was also good at the Valley and is looking for the extra journey, while Kent and Highlad are racing better than their form suggests and should be included. Captain Duffy, too, was strong in winning the Geelong Classic and cant be ignored.Recommended bet: No knock on the favourite but keener on playing the multiples. Box trifecta numbers 1,3,5,7,8,10,11,12.Coolmore Stud StakesThe race of the spring. These three-year-old sprinters are a fabulous group, and Saturdays stallion-making Group I is shaping as a definitive contest for several gallopers and their connections. One will emerge with reputation enhanced and a humungous price tag on his head; others will have their bubble burst.So where to start? There are currently six runners at $11 or shorter with UBET, suggesting an open race. But Im prepared to say this contest is between three horses: Extreme Choice, Astern and Star Turn.If youre a fan of Extreme Choice -- and, frankly, why wouldnt you be? -- youre getting great odds about a Blue Diamond winner who returned with a stunning win against his elders in the Group I Moir Stakes. Its possible to pick holes in the form -- the likes of Chautauqua, Buffering and Wild Rain have done little subsequently to uphold it -- but dont hold that against Extreme Choice; hes a star.Godolphin entrant Astern is following the Exosphere path here, having won the Golden Rose before being dropped in trip. His Group I win in Sydney over 1400m had the makings of a horse wanting further, not shorter; indeed, his shock defeat next start in the Roman Consul can be blamed partly on 1200m being inadequate, partly on pilot error. Either way, his closing sectionals were jet-like and that will hold him in good stead down the straight. Freshened since, Astern can do what Exosphere couldnt and win the Coolmore. But James McDonald will not want to get as far out of his ground as he did at Rosehill.Astern beat Star Turn in the Run To The Rose, running him down over Saturdays journey of 1200m, but the latters come on again since that narrow reverse to trounce open-class sprinters in the Group II Schillaci Stakes. Definite chance.In summary, Im leaning towards Extreme Choice at $3 with UBET, but Im scared stiff of Astern, one of ESPNs horses to follow through the Spring Racing Carnival, and have a healthy respect for Star Turn.Recommended bet: Include the aforementioned trio in all multiples from quinellas to first fours.Myer ClassicI was all set to make Dont Doubt Mamma my best bet of the day, but the barrier draw for this Group I for mares has muddied the waters.On form, Dont Doubt Mamma just about wins the Myer Classic. Her two wins this prep, both at Group II level, have been full of merit, and she dismissed any doubts about the mile with her last-to-first triumph at Moonee Valley last time. Whats more, Flemington is her favourite track.But gate No. 13 in a field of 15 is a worry, even for a mare that would probably get back anyway. As much of a concern could be the pattern of the day and pace of the race. Keen, but with concerns, and Ill want to see how the first few races unfold before committing.First Seal showed glimpses of her old form when winning a Group II at Caulfield last start, and she has a favourites chance, but, perhaps perversely given the remarks above, barrier No. 1 might not be the blessing it appears.One that does appeal at each-way odds is Danish Twist, the half-sister tto Happy Trails with Joao Moreira aboard.dddddddddddd She meets First Seal 2kg worse for a two-length defeat at Caulfield, but her run was just as good as the winners. Having her first go at the mile, but theres a good chance this will bring further improvement.Recommended bet: Dont Doubt Mamma to win at $6.50 with UBET, but have a saver each-way on Danish Twist at $8.50.Cantata StakesTough, tough race, as one would expect for a Group I mile handicap at the backend of spring. Its possible to make a case for at least half a dozen of these, and even then miss the winner.The United States is favourite at $6 with UBET, and rightly so; his win last Saturday in the Crystal Mile, off an interrupted preparation, was emphatic. The quick back-up, and the fact he stays at 1600m when he has good form over further, are question marks, but The United States is in form and in with a chance.Hes Our Rokkii, a good friend of this column, has been excellent all campaign, gaining his maiden Group I victory last start in the Toorak Handicap. Saturdays challenge will ask more of the gelding, but he remains progressive and could improve again.Take Palentinos last-start flop in the Epsom Handicap out of the equation and he would probably be the market elect. Loves Flemington and loves the mile. Discount at your peril.Darren Weirs Voodoo Lad is flying and a very interesting runner; if he takes to 1600m at the first time of asking, and can get cover from his wide draw, hell go close.Of the others, Le Romain was excellent in the Epsom and has a case, while the Chris Waller pair Mackintosh and McCreery come here in good form and should be afforded each-way chances. Prepared to leave out the three-year-old, Seaburge, but more on that below.Recommended bet: See no reason to desert Hes Our Rokkii, so back him each-way at $7.50 with UBET, but do the same with Palentino at $8.Best BetFlemington Race 2, No.2 Pretty Punk @ $4.80 with UBETHas been a revelation since being upped in trip, winning in Listed grade in Adelaide before running second against the boys in the Geelong Classic. Both of those formlines are well represented in the Derby later in the day, giving Pretty Punk an outstanding chance against her own sex in the Wakeful Stakes. Difficult to find a best bet on a fiendishly difficult Flemington Card, but this filly should be shorter than her current quote and will go close to winning.Over the OddsFlemington Race 9, No.4 Generalife @ $21 with UBETHas become something of a money muncher, flattering often only to deceive, but is very capable on his day and finds himself in a race that could be run to suit. Was very good last start over track and distance -- finishing not far behind The Quarterback, who was then excellent in the Group I Manikato Stakes -- and might have won this race last year but for a troubled passage. Might get out to silly odds on the day and is worthy of an each-way ticket.Lay of the DayFlemington Race 8, No.16 Seaburge @ $8.50Rather puzzling to see Seaburge running in the Cantala Stakes and not in the Carbine Club (or the Derby for that matter), so he should be respected on that point alone, but this is a huge ask for the three-year-old. Was visually impressive in the Caulfield Guineas, when just failing to peg back Divine Prophet, but had the kindest run of those to fight out the finish and might have been flattered somewhat. Even with that run taken on merit, Seaburge will need to improve again to get the better of these -- and looks poor value to do so.Under the OddsFlemington Race 1, No.7 Acatour @ $5 with UBETHas been in good form this prep but had every chance when third at Caulfield and meets a tougher field here. Mortons Fork was probably a better run that day, Hey Doc brings superior form via the Caulfield Guineas, and theres no telling how good Criterions half-brother Comin Through might be. Acatour is a chance on Saturday, but youre taking unders on him winning at the current price.Multi of the WeekendFlemington Race 1, No.3 Mortons Fork - PLACE @ $1.80Flemington Race 2, No.2 Pretty Punk - PLACE @ $1.90Flemington Race 4, No.8 Oceanographer - PLACE @ $1.43Flemington Race 5, No.3 Astern - PLACE @ $1.56Flemington Race 6, No.7 Dont Doubt Mamma - PLACE @ $2.40Multi price: $18.31 with UBET ' ' '