Just got to keep getting after it, we will get there together. For the last month we have looked at ways that you can make both in the pool and away from the pool that could produce positive results in your races.
“WIN”. What’s Important Now
Friday, June 27, 2025
POSITIVE CHANGES episode #5 plus THURSDAY FOLLIES
Tuesday, June 24, 2025
UNDERWATER DOLPHINS TUESDAY
Today we spent a lot of time discussing our walls and the underwater dolphin kicks off the wall and into the breakout in the race. We did this with all of our 9and overs just on a different scale for each group.
We had our seniors talk to them about how important the kicks are in a race and how you are more efficient if you can master the technique. We explained that it is not about the distance as much as it is more about how fast you can cover that distance. They needed to figure out the exact moment when they needed to go into their breakouts.
We explained how the hardest thing they needed to do was becoming comfortable being un comfortable u dear water. With supervision we had them partner up and while one partner placed a hand lightly on the head the other partner would sit on the bottom and relax while exhaling through their noses.
We also explained that young swimmers think the underwater’s originate at the knees and they don’t
realize they need to engage the core. We used the baby pool for that and had them doing leg lifts while engaging their core muscles. After a few minutes we turned on the mushroom to see if they could remain calm. (Probably a mistake) even with goggles on they had trouble focusing on core muscles.
Next we placed a cone in each lane had them put on their fins and they had 5 kicks to get to the cone while being timed. We recorded times on whiteboards. RULE WAS THEY COULD NOT TAKE MORE THAN 5 kicks. Added up times for each lane and the lowest score got ice cream from snack bar.
This is what our 9-12 age group did with the blue squad in the big pool and the green squad in the trap pool (24 yards).
WARM UP
- 200 (50 free/50 back)
- 2x100 free (build off each turn) we are picking up the tempo
- 4x50 (25 free swim/25 back kick
5 minute kick with partners. Start out easy choice. ON WHISTLE FAST FREE KICK. NEXT WHISTLE back to easy. KEEP REPEATING. LETS WAKE UP OUR SLEEPY LEGS.
SET
Work the underwater using cones and stopwatch.
Finishing up we worked on underwater’s and free and fly breakout. In fly they were not allowed to go for air on first stroke. In free we had our older kids tell them how many breaths they took in free. We started with our 10 and under’s taking 3 and 11-12 taking 2 on first 25. We placed cones on bottom to spots we thought they could use for getting air. First 25 lots of them went with no breath. I explained thats great for a 25 it at your age that won’t work for a 50. We are trying to figure out where to get your air in the pool.
After that they did a pretty good job.
Monday, June 23, 2025
MONDAY SIZZLER
Waking up to temperatures in the 90’s and will be getting hotter. Make sure you all stay well hydrated especially tonight at your meets.
Thursday, June 19, 2025
MEET READY THURSDAY
Since we eat and play as a team on Fridays, our theme every Thursday is “MEET READY THURSDAY”. This is where we do everything fast from starts, turns and finishes. No slow pace drill just thinking about quality speed.
Here is what we did in our yard pool with our green squad for 9-10 while the blue squad worked in the meter pool.
Don’t forget our color code red=smooth 60-70% BLUE= build to your race speed 80-90% PURPLE is our GO SPEED race here no slackers
- 4x50 free/back
- 4x25 IMO
- 4x50 free/back
- 4x25 IMO
- 4x50 free/back
- 4x25 IMO
- 4x50 free/back
- 4x25 IMO
Wednesday, June 18, 2025
SHORT AXIS WORK ( breast fly)
So today we split up into a long axis group in our meter pool (free/back) and a short axis group in our yard pool. There choice which pool. I. The 13 and over group we had 25 with me in the short axis pool and about 15 with Helen n the meter pool.
Yes it is nice to have the two pools and we use every yard and meter from 7:30-10-30 and on a few occasions you might catch Helen and I swimming before the kids get there.
Anyway this is what today looked like. First off we all warmed up together in the meter pool to the sounds of country music.
WARM UP
12x 50 free/back swim +25 choice kick with boards working on engaging hip rotation which was done yesterday (#6&12 rounds giddy up and put some dolphin speed into it
Short axis work
FINS ARE ON ALL ARE RACE SPEED BREAST FAST HANDS FORWARD WITH A DOLPHIN PRESS HOLD YOUR STROKE COUNTS THROUGHOUT
- 4x25 breast @25
- 2x25 fly @25
- Rest 30
- 4x25 breast @25
- 4x25 fly @25
- Rest 45
- 4x25 breast @25
- 6x25 fly @25
- Rest 1:00
- 4x25 breast @25
- 8x25 fly @25
FINS OFF AND GO 4x50 free back steady pace and smooth RECOVERY
16x25 @40 ODDS ARE BREAST AND EVEN ARE FLY HOLDING STROKE COUNTS THROUGHOUT
After 8 rest a 1:00
BACK TO THE BIG POOL FOR STARTS/turns/finishes
EACH GROUP MOVING ON WHISTLE REACT TO SOUND you jump you do push-ups LISTEN
5 times through
- 1x15 from start with breakout
- 1x22.5 into turn back to cone in pool (halfway)
- 1x12.5 to a BIG DOLPHIN FINISH
Monday, June 16, 2025
POSITIVE CHANGES. episode #4
So, we’ve gone through some changes that you can make in your head to help your swimming, but what are some changes you can make in your actual training to help.
It starts with the old saying, “ you’re going to get out of it what you put into it.” What I like to say is “ garbage in, garbage out.” You have a choice on what you want out of it and the choices you make will have consequences later on.
SHOWUP: Before you can improve anything in the pool, you have to first show consistently. Showing up means being ready to go on time (not on your timetable)
IMPROVE: Trust the process day in and day out. Be prepared to improve each day from the moment you get wet.
STEP by STEP: Set some small goals for each workout and focus on those rather than one big goal for the day. Pay attention to your technique as you move through practice especially when you become fatigued. To achieve big things, you start by focusing in on the little things during workout such as;
- underwater's off EVERYwall.
- breakouts off every wall with no breath.
- being more aggressive in and out of turns.
- Finishing into the wall hard on every swim.
Show up each day.
MONDAY LONG AXIS DAY (13and overs) 1hour
WARM UP
- 400 swimming and steady (200 free to start than mix it up) KEEP IT MOVING
- 4x100 (50 kick boards/50 free to back hold your underwater's)
- 4x50 (25 back kick/25 back)
Thursday, June 12, 2025
POSITIVE CHANGES episode #3
CONGRATULATIONS you’ve made it through another school year and we hope you’re moving on with flying grades.
HOW TO FIND PEACE WHEN CHAOS SURROUNDS YOU
- Focus on your race: Shift your focus to your own race and execution, away from comparing yourself to others.
- Stay in the “NOW”: Concentrate on the present moment, both before and during the race.
- Positive Visualization: Top worrying about what might go wrong and instead visualize yourself navigating the challenges in the race.
- Relaxation Techniques: If you feel anxious, focus on your breathing, practice slow deep breaths and visualize yourself calmly moving through the water with unimaginable speeds.
- The past can’t be changed.
- Opinions don’t define your reality.
- Everyone’s journey is different.
- Judgements are not about you.
- Overthinking will lead to stress and sadness.
- Happiness is found from within.
- Your thoughts affect your mood.
- Smiles are contagious.
- Kindness is free.
- It’s okay to let go and move on.
- What goes around, comes around.
- Things always get better with time.
POSITIVE CHANGES episode #5 plus THURSDAY FOLLIES
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