THE PRESENT WILL SOON BE PAST

 “Dear past, I survived you. Dear present, I’m ready for you.  Dear future, I’m coming for you.”

Sometimes it’s hard to let go of the past and in swimming the same can be true from competitions, a bad race, a mistake on the start, a missed turn or a bad finish.  The best thing you the swimmer can do in this situation is to accept it, learn from it, let it go and move on.

The past is the past and all you can do is learn from it.  The present is where you need to focus and be channeling your energy as that will become your past quickly and now we are into the future.  

So how can we move forward in a positive way.  The 4 areas I have observed through the season by all of you at some point in one way or the other are: Confidence, Focus, Resilience, and Emotional Control.

We are going to make this simple and straightforward.

Confidence: Get to the point where you believe in your training and ability to execute.  No matter what.

Focus: Do not let your head go wandering.  Stay present during workouts, warm ups, while racing and during the recovery.

Resilience:  Let’s figure out how to handle your nerves, bad races, mistakes and that unexpected challenge when life throws you a curve.

Emotional Control:   Get off that roller coaster and let’s figure out how to handle your anxiety, excitement, frustrations

To summarize, race with courage not fear.  You don’t have to be perfect (that’s hard to do every time out), you just have to be ready and let the race happen.

SET OF THE WEEK (OUR JUNIOR BLUE GROUP)

WARM UP

• 300 swim free (no rushing or sprinting.  Feel the stroke. Slow down)
• 4x50 free to back (fast feet over the top)
• 8x25 kick boards (odds breast with a glide.  Hold end of board face in. Breath +strong kick and ride the wave

MAIN SET (focus middle of IM)

2 rounds

• 4x25 breast kick 00-40-20-00 ( get to full extension after breath and deliver strong kick)
• 4x50back to breast with glide swim  ( work that turn)

1 round

• 4x25 breast kick (same as above) 00-40-20-00
• 4x50 breast to free swim

POST SET WITH FINS working on our fly

 

2rounds

• 4x25 fly drill (2r 1 cycle 2l 1 cycle)
• 4x50 fly to back swim

NUTRITION CORNER 

Workouts are done for the week and you find yourself away from the pool and are looking for a snack, what’s a swimmer to do without jeopardizing all their hard work.

First off always hydrate and do it early before your body starts feeling the effects of dehydration. 

Apple slices, watermelon wedges and orange wedges are a good source of nutrients and they help to keep you hydrated.

Trail mixes and whole grain crackers are easy to keep on hand so that you don’t have to grab surgery junk food.   Smoothie pops are excellent on those hot days after workouts.  Here is one that will try, frozen grapes or bananas dipped in yogurt.

TRIVIA MAILBOX 

Last week answer:  proteins will repair your damaged muscle tissue after workouts and competition.

Next question: What’s the term for bouncing back after a tough race?

NO MATTER WHAT

 “If you don’t see yourself as a winner, than you cannot perform as a winner”

Good races start with great self belief.  The swimmers who have the greatest success are the swimmers who are disciplined have great confidence and an unshakable self-belief in themselves, no matter what.

You may have all the talent and be the greatest worker during practice, but without the belief in your work and talent, your chance of success will always be limited in some degree.  

The bottom line is it comes down to your mindset (sound familiar) which is critical to your success, without it you often sabotage all your hard work in the pool.  When you step onto the blocks you should have the mindset that you can win anything no matter the distance or the event.  No matter what.  Probably not realistic but that’s what your mindset should be.

The truth is no one is born a winner however no one is born a loser either.  Everyone is born a chooser, so what is your choice going to be.  There will e both good and bad days, it’s normal.  This Is why journalling your workouts and competitions good or bad is so important when working on your mindset.  

It serves as your swimming resume that you can refer to and remind yourself that you have done this before which will motivate you to keep moving forward.

THE SEAL SET

Focus is to keep it moving at a fast pace and keeping your heart rate up on all the 25’s.  The 50’s are an active recovery swim.  There is no stopping for any reason until we get to the swim down set.

40x25 @25 free

50 back @2:00 drill/swim (active recovery)

30x25 @30 back (hit all UW off walls between flags and 10m)

50 breast@2:00 drill swim (active recovery)

20x25 @35 breast with fins (with a free kick set your corners hard

50 fly @2:00 drill swim (active recovery)

10x25 @25 fly with fins

Fins off

SWIM DOWN

6x75 @1:20 (50 free to back+25 kick on back)

NUTRITION CORNER

15 minute power pasta bowl

Ingredients 

• Cooked pasta
• Rotisserie chicken, turkey, meatballs or white beans
• Spinach, cheery tomatoes, zucchini, or frozen mixed veggies 
• Light marinara, or olive oil

BENEFITS 

• Carbs restore energy
• Lean protein repairs muscles 
• Veggies add hydration + vitamins 

As always don’t forget your 

TRIVIA MAIL BOX

LAST WEEK ANSWER: B  The temperature of a competitive pool should be 77-82.4 degrees

This weeks question: Which nutrient is important for a swimmer to include in a meal to repair muscles after a swim practice or swim meet?

Saint Pete’s Meet

"We cannot direct the wind, but we can adjust the sails."

Six days of hanging with swimmers, teammates, friends, clipping and getting clipped and taking on the clown to the left or right and racing.  Watching the sunrise over the bay behind the pool during the 13 and over warmups, having a thunderstorm pop at finals on Thursday night and swimming relays at the end of finals on Saturday night during a torrential rain storm.  All of that and one of our swimmers asked how they looked in the relay, “ um” you looked wet that’s about all any coach could see no matter where they were.

We can now close the book on our 2025-2026 short course season.  Each swim season is a story with ups and downs bringing all of the emotions with them.  A single meet or race is part of that story and 

not the story. 

 We have set the foundation and given you some tools to work with and now it's for you to decide how much work you want to do to strengthen your foundation as you begin to formulate bigger and bolder dreams to fill in the pages of your next chapter.  Don't forget every swimmer grows at a different pace and will hit peateus at different times throughout a season.  Your value as a person is not tied to winning medals or your times and this is important for your long term confidence as a swimmer and an individual in todays world.  

Our last three meets over the past few weeks have brought a wide range of emotions; pride, disappointment, relief, excitement, frustration and it's okay to feel all of it.  It shows you care, and being able to process your emotions is a huge part of being a swimmer.                         

Looking back at your season  it was awesome watching you take risks with new events and distances and how you attacked those oppurtunities and the resilience you had after a tough swim.  It has been fun watching the effort you put into the season and watching you grow into who you are today.                                                                                                                                                                                          

 NUTRITION CORNER

A good spring time lunch for swimmers should hit three targets right away: carbs for your energy, lean protein for your muscle repair and colorful produce for both your vitamins + hydration..

GRILLED CHICKEN SALAD which has all the following:

• chicken
• mixed spring greens
• cucumbers
• whole grain crotons
• vinaigrette

Don't forget to KEEP HYDRATING throughout the day.  Spring time brings the warmer weather  + more outdoor time in the sun.

SET OF THE WEEK

This set is to reset and recover after meet and spring break.  Not meant to be a grind.

FOCUS: Get moving again.  Flush out the fatigue and soreness in your body.

GOAL: To be feeling good when walking off deck.

WARM UP

400 SWIM (150 FREE/150 BACK/100 IM (stay smooth and relax with long strokes

2x

  4x50 (25 free/25 kick on stomach and sculling slowly out front)

  4x50 free to back 

  4x25@30 build to strong but stay relaxed

AEROBIC SET

5x100 free

4x100 IM (do not sprint fly Everything else 85%

3x100 free but hold breathing pattern3/5/3/5

TECHNIQUE RESET (2 rounds of this)

4x75 (25 drill/25 swim/25 perfect stroke) rotate thru IM STROKES

4x25 IMO @30 at 95%

20 seconds rest

LITTLE SPEED SET

16x25 (25 free fast to 15m SMOOTH TO WALL  Odds smooth no free and no primary stroke

SWIM DOWN

200 smooth free/back by 25 tight open turns

4x25 @40 UWD to 12.5 smooth swim to wall

100 (75 back swim 25 double arm back

TRIVIA MAIL BOX        

Last week answer was D The second 50

This week question is; What is the standard temperature for a professional competive swimming pool?

A)75-78 degrees

B) 77-82.4

C)80 degrees

D) 78-82 degrees

Don’t forget no devices allowed

SPRING BREAK EDITION

“We all swim in the same water. We all start at the same end.  We all turn on the same wall.  We all finish on the same wall.  It does not matter what lane we find ourselves in.  We all have the same opportunity.”

Hope everyone’s spring break is off to a great start wherever your travels take you.  Maybe you find yourself on a cruise, or on the slopes, or a beach.  Visiting grandparents is a popular destination this time of year or maybe it’s just hanging out in your neighborhood.  No matter where you find yourself enjoy the time with family and friends.  Look back at all the hard work and sacrifices you have made this year, take a deep breath and prepare to come back and finish both the school year and swim season strong.  It’s not about how you start but how you finish.

This week we have 42 14 and under swimmers down with us in Saint Petersburg to compete in the ISCA ELITE Championship meet.  This meet is a great opportunity for our swimmers to do some quality racing with swimmers from all over the country in an environment filled with music, swimming, and making memories to last a lifetime.  

One of those memories involves Coach Logan as a 6 year old swimmer at one of the first meets when it was held in Miami Beach.  Picture Coach Mike driving the van back from finials with Logan and our older kids.  Logan starts throwing up (projecting food all over the van) and our older swimmers freeze and calmly I just asked them to stick her head out the window.  Bottom line is Coach Heather is fuming because I dropped the kids off for the dinner and disappeared.  I had to explain to her that I had to go and clean the van thanks to her daughter and here I am again still driving that child around. 

We hope our 2026 edition of Mako swimmers will create some of their own memories at this meet maybe just less vivid.

TRIVIA MAIL BOX

Last week’s answer.  The lanes in a competition pool nearest the walls are often referred to as the slow lanes, the outside lanes, and out side smoke. 

A CLOSER LOOK  First off I have never believed in a slow lanes.  A lane is an opportunity for a swimmer to race.  The swimmer makes the lane fast or slow.  Stop using your lane as an excuse to

fail.  Second as for outside lanes that just what they are as the middle lanes are inside lanes and again the swimmer will dictate if the lane is slow or fast.  They are all opportunities to race others.   That’s it, don’t make it an issue.  Lastly as to outside smoke means that in most races your leaders are not worried about swimmers in those lanes and in the summer I ask my swimmers as they step into those lanes to repeat this question to themselves,  Why not me today?  I belong. So there you have it.

This week’s trivia:

What part of a swimmers race is often called' "the back half" in the 100 back.

a) the middle 25

b) the underwater kicks

c) the last 25

d) the second 50

e) b and d

NUTRITION TIP OF THE WEEK

Electrolytes. Do you know what they are?  Why they are important?

What it boils down to is that they are important minerals that help your body function not only in the pool but outside in your dail lives also.  Over your head maybe but it is an important part of your nutritional plan, or should be.

Your body needs sodium, potassium, calcium, magnesium, and chloride to help maintain hydration, balance your acidity levels, help regulate muscle movement and your central nervous system.

How does your body lose these all important minerals and this is simple through your sweating ( surprise little ones you do sweat in the water) and during all those bathroom breaks unless you go in and take a shower.

Have you ever had to swim with headaches, nausea, cramping, fatigue, or loss of energy?  The majority of these symptoms can normally be controlled by proper hydration before you ever dive in and continuing throughout your workouts or competitions.  This is why we stay on you to drink and is another part of staying focus and on task.

Let’s talk sports drink for a moment.  Are they good for you?  Yes and No (opinion here). They are filled with unnecessary sugar and food coloring.   Your body does not need all that sugar because all it does is keep you on a that roller coaster and eventually that roller coaster is going to hit the summit and come crashing back to reality with a thud.

How can you make a sports drink work for you.  Mix your sports drink with a 50/50 split of water and sports drink.  It can be a lower mix of your sports drink but no higher than that 50/50 mix.   It’s not about the taste, it’s about getting the proper electrolytes into your body to stay balanced so that you can perform at a optimal level throughout workouts and competitions.

SETS OF THE WEEK. There are none this week as we are on spring break.  The swimmers in Florida this week hit the pool today and went through their meet warmups to familiarize themselves with not only the pool but the environmental conditions of swimming outside.

Below are our Mako swimmers warming up at the pool.

DO YOU HEAR WHAT I HEAR

“It takes two to speak: one to speak, and another to hear.”

So what am I referring to in the above quote?  Really, it's pretty simple in what it boils down to is that communication only works when both sides are actively doing their part and why it matters so much in the swimming environment with 14 and unders.   The question then becomes, are you doing your part at practice.

The coach is trying to give the swimmer the best advice, but if the swimmer in not focusing or talking to others or worse not present, or not trying to apply the message, the message goes nowhere. It falls on deaf ears.

It's not a lecture, it's a partnership between the coach and the swimmer.

For the young swimmer, hearing means:

• Paying attention even when tired or distracted
• Trying the correction and not just nodding
• Asking questions when something doesn't make sense
• Being open to feedback, even when it's uncomfortable
• Incorporate the cues and corrections from one practice to the next
• Take those corrections and cues into your next competition

This is how you will make improvements in your swimming and have a better shot at success.

We've talked about accountability. My job is to give clear, helpful and age appropriate instructions and your job is to take ownership and apply it when swimming and in this way we are holding each other accountable.

The feedback we give you is not personal, think of it as a gift.  Your improvement requires both your effort and an openness to apply the feedback

In summary:

• Listen the first time
• Let's keep the group moving
• Let's reduce the need for repeated explanations

Our job is to help you get better.  Your job is to hear it, try it, and keep trying it.  We're a team, A group and it's time for one to speak, one to hear.

SIMPLE SPRING BREAK MEALS

Spring break means no school, sleeping in maybe, traveling or just hanging out.  Swimmers still need to eat balanced meals throughout the day to stay healthy so that they can enjoy the wee.

WRAPS; (turkey, cheese veggies) be creative

PASTA SALADS: ( plain veggie, turkey, tuna)

RICE BOWLS: ( taco bowl, beans + salsa)

PB+J with fruit and yogurt

 

  SET OF THE WEEK (after a warmup for all 3 groups)

Why do it.  First off to give you a little break coming off a fantastic few weeks of competitions.

Second we used the green clock that reset after all repeats so there was no stressing doing math with intervals

Third and what I felt was most important; Could you stay focus and on task without distractions (what round are we on) something that kids have trouble with in today's world.

GOLD
30 rounds 
1x50 @1:00 IMO/free rotates with each 50 (fly/free—back free— breast free—free free
1x25 kick @1:00 with boards

BLUE 

24 rounds with fins
1x50 @1:00 IMO FREE (same as above)
1x25 @1:00 kick boards

PREP
30 rounds
1x75 @1:10
1x25 kick @1:10 no boards

Last post trivia answer-- The 15 rule in swimming states that the swimmers head must break the surface before the 15 meter mark which is the second yellow buoy from the wall you left from (2 comments answered correctly).

Spring break trivia;    What are three nicknames given to the outside lanes near the wall called in competitive swimming?

LIVING IN YOUR COMFORT ZONE

 "F-E-A-R has two meanings:  FORGET EVERYTHING AND RUN or FACE EVERYTING AND RISE"  The choice is yours.

Where is your comfort zone in swimming?  When things get hard and uncomfortable in either your workouts or in competition do you pull back into your safe space?  Afraid to take a risk?  Afraid it might hurt to much?  Afraid you may fail?  You will never Reach your full potential until you have the courage to open the door and walk through.

"THE COMORT ZONE"

I used to have a comfort zone, where I knew I couldn't fail.  But the routine and familiar walls were like a jail and I longed so much to do the things I'd never done before.  I stayed inside my comfort zone and same the same old race even thou the my inside kept saying "let's go, what are you waiting for we can do it, but i was scared to leave my happy place.

It didn't bother me that I wasn't doing much, I didn't care for things like self esteem and such because I was content with things inside my comfort zone.  However, inside I wanted that experience of that perfect race when everything comes together and when I looked at the scoreboard I knew I accomplished something very special for myself.

It was time to stop watching my swimming just slip by and watch others experience the feeling that I sought, so I held my breath, and stepped outside, to let the process begin. I took that step with an inner confidence and a strength I had never felt and honestly it felt awesome.  I said goodbye to my comfort zone and I closed and locked that door forever.

If you are stuck in your comfort zone, afraid to put yourself out there, remember every swimmer was once

consumed with doubt, so don't hold back just take that first step and seek something new.  Embrace your races with a smile because that GREAT RACE awaits you.  Go find it.

BEST MEET SNACKS FOR SWIMMERS AT A MEET

Bananas-- prevents cramps

Apples/Orange slices--hydration + natural sugars

Dried fruit--portable and energy dense

Applesauce pouches-- gentle on the stomach and mess free

Cereal-- dried and provides energy

Rice cakes, crackers, pretzels are also good thing to pack to keep fuel in the tank

Water— don’t forget to keep sipping DO NOT WAIT UNTIL YOUR THIRSTY 

LAST WEEK'S SPECIAL SET (SATURDAY)

BROKEN 250

75 free build to a fast last 25

   25 EZ back

50 all out fast (25 primary non free + 25 free)

   25 EZ back

25 fast all out primary non free

   50 EZ free 

GET READY FOR NEXT ROUND

HAVE YOU CHECKED ALL YOUR BOXES.   

GOGGLES

SUITS

CAPS

SNACKS

SWEATS

SHIRTS

POSITIVE MINDSET

CUE WORDS

TRIVIA TIME

Last week answer was breaststroke.  Did you guess it?

This weeks trivia-- What is the 15 Rule in swimming?  

Have fun the next few weeks it’s just swimming!

BRAIN HEART COURAGE

"Athletic skills are acquired over a long period of time after countless hours of practice.  Your talent sets the floor.  Your mindset sets the ceiling", and "It's not how far you fall, but how high you bounce back that counts."

The Wizard of Oz can teach a swimmer some valuable lessons that can be applied in their training and competitions.  What do you have in common with the scarecrow, the tin man or the cowardly lion?  

Let's jump in and see if we can learn anything from this classic.

THE SCARECROW and how important is the brain for a swimmer. 

Swimming is not just a physical activity but a highly cognitive sport requiring a good mental mind set.  Your brain helps you control how you learn, focus and respond under pressure.  The brain in young swimmers is still developing which makes mental skills are a big part of your swimming success.  

Your brain-to-muscle communication is important in your reaction time in getting off the blocks and into your race.  The good thing is that all of you already have a brain (whether you use it or not) that is a big part of your mental game.

THE TIN MAN  and how important is the heart for a swimmer. For obvious reason the heart controls and regulates the blood flow rich with oxygen to your body.  This allows you to maintain speeds for longer periods of time which helps with muscle fatigue.  This is the reason you do not need to breathe so much in a 50 as all of you are racing for only 23 to 35 seconds.  For the longer swims that breathing pattern you have worked on allows you to have a steady pace throughout the race.

Your heart supports your brain by delivering the oxygen to your muscles to effectively train and race.

A healthier heart makes you a more confident athlete and the good thing is that all of you already have a heart and don't need to seek out a wizard.

THE COWARDLY LION  and how important is courage for you as a competitive swimmer. 

Courage can take many different forms, but the type of courage a swimmer needs is that is about taking risks, try hard things even when you don't want to.  It's about staying steady when something feels uncomfortable or uncertain in the pool.

Swimmers courage is the ability to race with confidence even when you're nervous or unsure how it will go.  It's about the ability to bounce back from a bad start, turn, DQ or bad race.  It's having the ability to push into that discomfort zone during workouts and competitions and succeeding.  

Courage comes in all shapes and sizes and the good thing is that within each of you lies some type of courage, you don't need a wizard. you just need to look at yourself and realize it's there.

YELLOW BRICK ROAD

Yours is that black tile line on the bottom of the pool, follow it in your race and don't veer off of your road to success or you might run into those flying monkeys and witches.  You will find your land of oz at the end of that road.

So there you have the story of the wizard of oz and how you can apply it to your own swimming.  Follow that yellow brick road (black tile on bottom of lane) and if you need a wizard  look into a mirror, there's the wizard and surprise it's YOU.

WEEKLY TECHNIQUE TOPIC

THE START:

 What exactly is the purpose of the start and are there ways that you can practice to get off to that great start.  The first thing is to be ready as soon as you step onto those blocks.  That is not the time to be putting on your goggles or waving to mom or day.  Your focus should be on what is in front of you, THE RACE, that’s it.

Some tips:  As you are standing behind the blocks that is a signal that it is time to clear the mind and you should have a key word or phrase (do not share it, it becomes your password to the race) that you say to yourself so that you know it's go time.  

Reaction time:  Be ready to react to the buzzer.  This is why I like to use a whistle during practice.  It is as close to a real time situation as we can get and the sound is consistent each time.

Move forward not up.  This is one of the most common problems I see with young swimmers.  On hearing the buzzer they stand up and dive when they should be propelling themselves forward and over the water.  If you stand up first it wastes time and time is a commodity in swimming especially those short sprint events.

Water entry, Streamline, and breakout:  Three areas that are often overlook but are critical when setting up your race.  The entry should be clean as your entire body should be passing through that hole created by your arms.  The body should be in a tight streamline with your thumbs locking around your other hand and all your muscles squeezing.  The breakout or first stroke should be strong and taken with a statement that you are here to race.

SET OF THE WEEK:

This was a pre set we did after warmup with fins.  The purpose was to engage the heart rate with some speed work.  The other thing we wanted to work on was some speed with all our IM strokes.  Intervals were different for the three groups.  We did 2 rounds with prep, 1 for gold and blue groups.

• 1x50 fly (85% and don't forget to get your air)
• 2x50 back (increase your tempo on the 2nd 25)
• 3x50 breast (first one 3 second glid  2nd one build  third one race)
• 4x50 free (first 3 at 95%  last one ALL OUT)

 NUTRITIONAL TIP OF THE WEEK 

When you pick your fruits and vegetables think of the rainbow.  Try to make your choices as colorful as possible with each meal.  How many of you can get a different color on your plate during the week.  Write it down and keep track because you may actually see a difference in the way you feel during workouts and competition.

TRIVIA TIME

Last week answer "the breakout"  Did you get it right.

This weeks question.  Which stroke is know as the oldest know competitive stroke?