BEHIND THE BEST TIMES

 "Swim your own race.  Be in competition with no one but yourself."

The best times in swimming come from a mix of physical, technical, and  mental factors working together.  There's no magic ingredient-- you hit your peak performance when all these systems align.

Let's dive into what actually drives best times;

• Stroke efficiency-- DPS is one of the strongest predictors of your race performance.  You must be able to hold that DPS at high stroke rates and when fatigue.  This comes from consistency in practice.  Pretty simple stuff. Right.
• Stroke rate-- Speed= stroke rate+ distance per stroke.  Learn to push your stroke rate up without losing DPS.  Critical for sprinters.
• Starts and turns-- Explosive starts and turns are where you can outperform your competition in races.  You might not be able to win races here but you can definitely lose a race or swim harder to come from behind.
• Lower body power-- Don't be lazy in your kick sets in practice.  Strong legs drive starts, turns and that sprint to the wall.
• Swimming velocity-- faster top end speed is a key factor in your race performance.  This all means you need several race strategies depending on the event you are swimming.

MAKING PROGRESS TOWARDS YOUR BEST TIMES

Progress is not magical its takes commitment, dedication and focus.  Focusing on the drills and your technique during workout is critical especially at a young age.  The reason is simple because progress towards those best times will begin as you get faster and older.  Performing each set and repeat with a purpose will keep you on track for those best times.

Know how to pace the event your racing in and don't be afraid to challenge yourself somewhere in the race.  Have the confidence in the event your racing and be the swimmer you've trained to be.  Focus on the the execution of your race.

SET OF THE WEEK: DIVISIONALS  this was Tuesday 

meet warm up

4x50 free @1:00 descend to fast

4x25 kick @40 descend to fast

4x50 @1:10 (IMO/free or stroke /free)

SPEED DRILL 16X25 (4SETS OF 4)  swim the stroke your swimming Saturday and stay with each stroke thru each round

 3x25 spin drills @45

1x25 fast stroke @45

rest 15 between each round.

Back shoulders up arm tempo

Breast and Fly with free kick

Free head up and steady

swim down

IM SWIMMERS 3 rounds on me

25 fly

50 fly to back

25 breast

50 back to breast

25 free

50 breast to free

swim down

TRIVIA TIME

Last week’s answer: When the league started the first difference from today and then was that the 8 and under's did not swim fly.   There were also only 12 swimmers who qualified in each event.  The 13-14 and 15 -17 age group (yes it was 17) all swam 100's at divisional's and all stars.  And yes I had to do those 100's.

 THE CROSSOVER TURN.  ( some people have asked). 

B

Before you use this remember on race day be the swimmer you’ve trained to be.  

WHEN THE LIGHTS COME ON

 "Keep your face always toward the sunshine--and shadows will fall behind you."

You ever had one of those days where everything lines up or a swim meet where every race it seems like everything just seems to go off without a hitch.  My little swimmers that’s when the lights go off in your head and you begin to believe that when you work hard, pay attention to the little things during practice the process will come together on race day. 

As you begin to head into the last weeks of your season begin to lock in to the little things during practice that will pay big dividends during championship week.  You know what they are;

• starts

• streamlines
• strong breakouts
• strong kick
• fast turns 
• big finishes 

Coaches say when the lights on it refers to that mental shift from preparation to performance.  It's the moment the meet begins, your name is called, and it's time to trust your training instead of thinking about every detail.

• TRUST THE WORK.  You've already done the hard training.  Race day is about executing, not overanalyzing.
• EMBRACE THE PRESSURE.  The "lights" aren't something to fear--they're an opportunity to show what you've prepared for.
• STAY IN THE PRESENT.  Focus on your race plan and what you need to accomplish: the start, underwater kicks, turns, finish.  Don't worry about times until your fingers touch the wall and the task at hand is complete.
• RACE WITH CONFIDENCE.  The goal is to be aggressive and enjoy the challenge.

When those lights go on, don’t try to become a different swimmer.  Be the swimmer you’ve trained to be.  Trust your preparation, race with confidence, and let your hard work shine.   The lights do not make the swimmer they only reveal the swimmer that’s already there. 

SWIM SET OF THE WEEK

FRIDAY JULY 3. Annual dolphin triathlon 

500 swim (rules no flip turns. Odd lengths breathe head up)

2.0 run

500 kick (replaces the bike)

TRIVIA CORNER

LAST WEEKS QUESTION WAS: how was swimming different 250 years ago?

Most people could not swim and those that did swam out of necessity rather than for leisure or sport.  In the colonies swimming was done as a vital combat skill for scouting or retrieving equipment.  However, Native Americans were know for their aquatic skills.

This weeks question. How did NVSL DIVISIONAL meets differ in the 1970’s from today?

YOUR PATH

" Everything you've ever wanted is on the other side of fear."

 What is your swimming path?  What are your goals?  Your aspirations?  Your dreams?  Your practice habits?  Your work ethic?

Your swimming comes down to writing your own story and not someone else's story.  The story you write on your curiosity, experience, goals and aspirations which may be different from swimmer to swimmer.

There are many "WINS" involved with swimming and these wins differ from swimmer to swimmer.  A lifetime personal best may be a huge win for most swimmers while just winning a heat or event might be huge for others depending on their path for that race.  Then their are swimmers who try a new event/distance and finishing with good technique under fatigue.  A big win might also come in practice with a great set with great effort all the way through.  Then there are those wins when you walk away feeling good about the improvements/strides your making in starts, turns, breakouts, kick, finishes and race strategies.

Swimmers also thrive on many things.  It could be the thrill of competition and racing that they are looking forward to or it may be all the fun things that happen in swimming.  It could be the joy of jumping

into that water and letting it engulf where you feel like you have super powers as you move through that quiet atmosphere.

Your mindset will also have a direct impact on your journey down the path in your swimming.  You have probably already discovered that competition brings with it the "thrill of victory and the agony of defeat" and you need to grow emotionally and confident as you go down your path.  

These paths aren't separate, they're parallel paths and need to move in the same direction on the way to your destination.

FAVORITE SET FROM LAST WEEK 

MEET WARM UP (THE USUAL)

4x50 free @1:00

4x25 kick @40 descend 

4x50 stroke/free @1:10

BREATH CONTROL SET on coaches whistles 

 

3x25 free (breathe every 2/ every 3 and every 4) + 1x25 fly fast from a start

3x25 free (breathe every 3/ every 4/ and every 5) + 1x25 fly fast from a start

3x25 free (breathe every 4/ every 5/ and every 6) + 1x 25 fly fast from a start 

HUMP DAY SET (back and fliers stay in competition pool. Breaststrokes go to trap pool)

200 of stroke you picked (focus on smooth and long + strong turns

3x25 sprint stroke from a start walk around

150 of your stroke same as above but more effort

2x25 sprint stroke from a start walk around

100 of your stroke same as above but get I to race speed on back 50

1x25 sprint stroke from a start walk around 

Everyone to competition pool deep end for a 5 minute treading water

NUTRITION CORNER--"THE BREAKFAST of CHAMPIONS"

• THE CLASSSIC--A plain bagel or slice of white toast with a thin layer of peanut butter or almond butter topped with sliced bananas.
• THE WARM BOWL--Instant oatmeal or low-fiber cereal made with low-fat milk, topped with some kind of fruit.
• THE POWER COMBO-- Scrambled eggs with a side of fruit and a slice of whole wheat or white toast.
• FOR NERVOUS SWIMMERS-- A fruit and yogurt smoothie with a handful of oats blended in.

TRIVIA CORNER 

Last week’s answer— the average strong swimmer can swim at a 1.0–1.2 miles per hour which is equivalent to 2000-3000 meters an hour.

In honor of AMERICA 250 this week’s question is, how was swimming different in 1776 than it is today in 2026? 

WE GOT OUR FEET WET

 "Summer is about to get funner; just add water."

First week jitters are out of the way and now we can really focus on this short summer season.  Hopefully most of your races went well last week although I’m sure a few of us probably got punched in the face with a little reality.  It’s okay because if your reading this you got back up and you live on to race another day.   One day, one meet, one race does not define you.

Summer league warmups are like a roaring stampede for 20 minutes and what are we really accomplishing during this madness.  First off as our swimmers started we told them to make sure there is water in the pool, the lane lines are in, the flags are up and lets not forget two walls (start and turns) and at the end end of warmups if we have all that, we can race with anyone.  

where there mis-steps once the meet started, absolutely, but hey that's life throwing us a lesson to learn from.  One of the best lines from yesterday was, "My Goggles Betrayed Me".  Coach Mike they were fine and all I had was "until the beep."  Another one was "My Turn" and I said was it was the turn that wasn't.  We know what we did so lets work on it this week.  The very last one was that "the water felt extra thick" well than that was a truly awesome effort because you moved through it with relative ease.

Every athlete has low and high points and the best part of just being an athlete is the fact that your glow-up meet is coming and your revenge race is loading as we speak, your moment is imminent and yes we still have practice tomorrow with all those kick sets.

Summer league is a very short season but the lessons and the memories will last you a lifetime.  Keep showing up and encouraging your teammates because your next breakthrough might be waiting with the next race and one encouraging word to a teammate may help them breakthrough on their next week. 

NUTRITION CORNER 

As you are running around and making memories at your summer meets always remember to fuel your body and hydrate to keep your energy up and wear sunscreen.    

SPEED TECHNIQUE SET FROM LAST WEEK

3 rounds of 4

12x25 (dolphin turn 25)

4 cones are at all 10 meter marks from each wall

Swim into wall turn. Fast turn +3 fast strokes smooth to next cone. Stay with same stroke for a set of 4 than you may switch strokes.  Into the wall is fast always.

MOVE TO OTHER POOL AND SPREAD OUT

LOCK IN YOUR STREAMLINES AND ON WHISTLE  GO DOWN AND EXPLODE OFF THE BOTTOM.  HOW HIGH CAN YOU GO? Let? Do 5 good ones. Rest 20 seconds.  We go thru this 5 times

Move to other pool in deep end lanes 1  and 6 

3 running steps and explode into a dive and swim fast free.  FEEL THE BODY MOVEMENT OFF THE DIVE.

TRIVIA ANSWER:  A NVSL meet has 420 total points up for grab.  First place =5.  Second place =3  

Third place =1.  Relay =5 points for the win.  Every team sets out in the morning to get to the magic number of 210.5 which will give them the win.

TRIVIA QUESTION FOR THE WEEK: How fast (MPH) does the average strong swimmer swim?

RACE TIME

 

As you are heading over to the clerk of course this Saturday for your team's first meet of the summer, remember you've already done the hard work and now it's time to kick back hang out with your teammates and friends and cheer for them as they race.  Summer league is always full of surprises, it's fast, fun with cheers, dress ups and of course that team lunch at the end of the day.  Make your first meet unforgettable.

This first meet will help set the tone for your future races.  Remember to control the controllables.  Swim your race not the person next to you.  One race, one stroke at a time.  Stay calm, but sharp and ready to race.  Activate your muscles and get your heart rate up.

While we know times are important remember summer league is about scoring points for the team.  Do your job and have fun this weekend.

NUTRITION CORNER

Your stomach should feel light but not empty.  Fuel your muscles!  Some meet snacks: crackers, pretzels, fruit,  and applesauce.

Don't forget to hydrate early and often.

WORKOUT SET OF THE WEEK:

MEET WARM UP :  (FOR ALL AGE GROUPS)

MAIN SET  (3 rounds )

Focus here is race skills

• starts
• streamlines
• breakouts
• turns
• finishes

4x50 (descend 1-4) start smooth with tight stream and finish fast

4x25 kick race tempo kick

4x25 breakout + 8-10 fast strokes

GET OUT WALK AROUND BOTH POOLS AND TALK WITH EACH OTHER (NO PHONES)

This set helps us with our confidence for the end of the week and the meet on Saturday.

TRIVIA MAIL BOX

Last weeks answer

Freestyle is an official stroke but you may swim it any way you wish.  The exception is in a relay or IM you cannot repeat any previous stroke.

This weeks question:   In the NVSL how many points are available to score and what is the magic number for every team to get to?  

RESETTING

 "Breathe in confidence, breathe out doubt."

As all of you head off to your team time trails this weekend and into your first meets let’s spend this one on how to RESET after a unusually tough outing.

A bad workout or race will happen to all of us at some point and as you age these moments seem to happen more and more.  It happens to all athletes across all the sports and no one is safe from those moments.  It all comes down to how do you respond when those moments smack you down.

The first thing that you need to do is: acknowledge that it will happen and develop a plan to deal with those moments.  Your frustrated and that makes sense.  It was a tough set or race and it's okay to feel the way you do.  Everyone has off days and those moments don't define you and they don't make you a bad swimmer.

The next thing you should do is to redirect your focus on the things you can control (the past is the past).

History teaches us that is important to learn from the past or it will keep repeating itself.  Take one thing from the moment and decide to work on that and make it better such as;

• first three strokes
• stronger streamlines
• breathing
• finishing kick
• pacing strategy

Look at the moment, don't be overwhelmed or get to emotional and make a mental checklist and then get get to work.  It becomes easier to reset when the targets are small and specific.  The smallest success allows you to hit that reset button sooner than later.

Talking to yourself positively  will help you build a resilience to moments like this in your swimming, phrases such as;

• "One race doesn't beat me."
• "I can fix one thing and be better."
• "I can get better by trying again."
• "I'm learning, not losing."

Put these in your self talks with yourself. In closing try this after a tough race.  Go to the swim down pool and come up with a 30 second  Reset Routine before talking to anybody.

1. Breathe ( take a few dep breaths and do a 10 second exhale)
2. Shake it Out (arms-shoulders-legs-neck/head)
3. Choose One Fix (take one thing, don't try to fix everything at one time)
4. Try Once Again ( same event one perfect lap and walk away)

Sometimes your effort means more than the time.  Your always learning so that you may come out stronger at the next opportunity.  Your a good swimmer it was just a tough moment.

NUTRITION CORNER

Strawberry Banana Swim Fuel Shake--It's fun, easy to make, easy on the stomach and great for recovery INGREDIENTS;

• 1 cup frozen strawberries
• 1 ripe banana
• 1 cup milk/oat/or almond milk
• 1/2 cup Greek yogurt
• 1 tablespoon of nuts/almonds or wheat germ (optional)

SET of Week (for our 11-12 year olds)

WARM UP 2x2x2

2x100 mix (50free/50 kick boards/ 50 back/ 50 kick no boards)

2x25 kick fast boards

2x50 (first one build to fast/ 2nd one all fast)

TECHNIQUE BLOCK (20 MINUTES)

2 ROUNDS

8x25 back (odds back focus on rotation/  evens breast 15m corners then 4-5 hard strokes to wall)

4x50 ( odds back  evens breast with 2 hand touches+strong pull outs)

STARTS (back and breast)

BACK- explode and get your rear ends up hold your streamlines +3

BREAST--lock in your streamlines 3-2-1 and explode into those pullouts + 3 stroke

GAME BEAT THE COACH

TRIVIA MAILBOX

Last week answer:  breaststroke

This weeks question: Is freestyle really an official stroke?