TAKE ADVANTAGE

 

“Expect the best.  Prepare for the worst.  Capitalize on what comes.

Have you ever looked at the meet sheet and got excited to see where you are seeded only to be disappointed in the result.  The competition takes place in the water not on paper.

  You have your event.  You have your heat. You have your lane. You have an opportunity to race.  This is all the heat sheets give you.  Yes your seeded from either 1 to let’s say 100 but that doesn’t matter.  There are no guarantees.  No promises.  No handouts.   You need to show up take the opportunity and go out and race.

SWIMMING TIP FOR THE WEEK

THE CROSS OVER TURN

Watching some of our back to breast turns this past week, there seems to be some confusion on how to execute the proper turn.  It's called a cross over turn.  There is no flip during the turn.  Let me repeat that; there is no flip turn during the turn.

Here is one of the better videos I have  found over the years taking the turn and breaking it down step by step and i would like you to view the videos as often as possible and we will start learning the proper execution of the turn.  It will take some time to get it down so be patient.

With that being said we will not be using the turn during our upcoming championship season, it's too soon.  Let's plan to use it in the Mako April meet when there is less pressure and stress.

BEST SETS FROM THE WEEK. 

9x100 broken

9x

  25 fly @30 about 85 % DO NOT SPRINT THIS

  75 @1:30 (backstrokes do 50 back 25 breast.  Breaststrokes are 25 back 50 breast) 95%

PACER SET

4x25 free fast @25 snorkels, paddles, fins

20 seconds rest

4x50 free @45 (90-95%) snorkels, paddles, fins

1:00 rest

4x100 free @1:15 race speed fast fins 

All equipment off

Swim down

4x50 free to back @1:00 70-75% effort

4x25 back @30 (55-70%). 4th 25 double arm

LIGHT AT END OF TUNNEL

“Actions speak louder than words” 

Do it once = Action

Do it twice = Repetition 

Do it a few times = Behavior 

Do it consistently = Habit 

 With the conclusion of our meets last weekend everyone should be set for their own CHAMPIONSHIP MEET in March.   Starting with PVS OPEN CHAMPS on March 5 followed by 14 &UNDER CHAMPS March 12 and finishing up with the mako spring champs on March 21.

Mako swimmers will also be headed to St. Petersburg Florida for championship meets March 24-28 and March 31-April 4.

Whatever meet you find yourself racing in will be your last meet of this short course season and is YOUR CHAMPIONSHIP MEET.  The last meet of our short course season and the meet where our goal will be to swim the be our best races of the year.   Let’s get excited about the possibilities.  This is where we find ourselves today.

What I am going to say next is an important part of the process for swimmers especially our younger ones and whether you choose to agree with it or not it will remain a part of all swimmers lives.  Over the last couple of weeks including last weekends meet I had several swimmers asking about swimming events and how can I make a cut in my race?  Asking me as if I’m a magician and had some special dust I could sprinkle on them.   

Every season without fail there will be those swimmers who only start thinking about making cuts at the

end of January and during the month of February.  The problem with this approach is that it comes a little late where the process should have started back in September on that first day.  I’ve always said that the first 25 of your race will set up the rest of the race just as the first day of practice sets the tone for the entire season.

That not only involves showing up for practice but it also matters the way you practice.  Success isn’t overnight, a week or a month.  It happens when you can get a little better  than the day before.  It all adds up.

Each swimmers season will change from season to season and some of these changes can be drastic if you are moving up to a different age group.   I believe some swimmers rest on their laurels stop doing the hard work and just expect things to happen as before.  Qualifying times for 11&12 are going to be harder than they were when you were a 10& understand just as they will get harder when you are 13 &over.  These changes are significantly harder as you move up into the older age group just as they are significantly harder when you get to that next level of meets.  This is why they call it championship season.  

Saturday’s Set

PRE SET WITH FINS. (All 50’s at 85-90%. All 25’s are FAST

5 rounds 1 minute reset between rounds

• 50 fly/back@50
• 25 back @30
• 50 back/breast@50a
• 25 breast@30
• 50 breast/free@50
• 25 free@30

MAIN SET (5 ROUNDS)

50 @1:00 (25 primary non free+25 free) build each 25

2x25 @40 (primary non free) fast

50 free cruise @1:20

WEEKLY NUTRITION TIP

This week the tip is simple. HYDRATE yourself throughout the day. Yes we keep on reminding you over and over again but just this past week I picked up a few bottles and they were still filled at the end of practice.  Some of them belong to swimmers who are always sitting out because of cramping or headaches.  You think there may be any connection there, maybe so.  Hydration is one of the easiest, cheapest things that you can do to keep yourself in optimal working condition.  Let’s do a better job in this one part of your swimming and day to day life.

BETTER THAN YESTERDAY

 

"The best way to predict the future is to create it."

Two questions for you-- Do you know your weakness in your stroke/events?  Second, Do you focus on that weakness during practice?

Interest and swimming.  What do they have in common?  Every time you show up for practice it's up to you how big of an investment your willing to put into your swimming.  Overtime you small investments

 (little things) will collect interest that you will be able withdraw during your races.

Each of our workouts tries to build on the last workout and in doing that we are building up a nest egg that can be used on race day.  Sometimes, in the real world it's easier said than done, I get it for swimmers.  

With that in mind I want to first talk about our warmup.  I truly believe that most swimmers view this as goof off time or what I like to refer to as "garbage yardage", and this is totally the wrong approach to take during workouts or meets.  While coaches are not putting your body into stressful situations during warmups they do expect you to focus on good technique, quality turns and all the other little things.  During this part of the workout you are telling your body to "get ready" I'm about to put you through a workout.  

Avoid this mindless yardage by setting a specific goal that you are going to work on.  It could be as simple as a breathing pattern or maybe increasing your underwater dolphin kicks by 1 and doing the same number of strong kicks off  EVERY WALL.  Maybe today during every free set you really focus on pulling with that deep arm off you walls and not breathing on that first stroke. Try working on that finishing kick by focusing on going hard into all your walls from 10 meters out.  

Maybe it could be doing "a little extra", but coach when do I have the time?  Really! Maybe instead of plopping down on the ground and getting on your phones when you arrive you might do some light stretching on the mats and this may be a wake up call but you can actually do this while using your phones or listening to music.

Control the controllable, focus on your technique, your attitude, your routines at all workouts and on race day.  Stop focusing on the noise that surrounds you.   This is all part of developing a positive mindset.  

There are always things that you can work on during practice that will be an investment come race day.

It's all about being BETTER THAN YOU WERE YESTERDAY.  

SET OF THE WEEK

Why do it?  This set was designed to maintain our aerobic base that took a little hit over the last few weeks between the snow storm, pool closings, and trying to stay fresh for two meets.  It can be a delicate balance especially as we prepare for championship season.

Doing it correctly.  The intervals on some of them were set to swim at 80% effort in an attempt to hold a steady pace with out much rest but at a lower heart rate.  Looking for almost a continuous swim during all the 80% effort.

First we went through a normal warmup and then into a short pre set just to get the heart rate going.

PRE SET

TARGET IS TO GO ALL OUT ON ALL OF THEM   NO BREATH OUT NO BREATH IN!  2 ROUNDS

• 50 free fast @55
• 25 free fast @40
• 50 free fast @50
• 25 free fast @35
• 50 free fast @45
• 25 free fast @1:25

RESET FOR ROUND 2

MAIN SET

3x100 free moderate pace (80%) @1:20

3x100 free @1:30 (90%)

100 primary stroke-non free (90%) @2:00

2X200 free moderate pace (80%) @2:45

2x200 free (85-90%)@3:00

200 (100 free cruise 15 seconds rest +100 primary stroke at 95%) @3:45

1x300 free moderate pace (80%) @4:15

1x300 free (200 at 90% +100 cruise @4:30

300 (200 free cruise rest 20 seconds +100 primary stroke at 100%)

NUTRITION TIP  FOR THE WEEK

Before practice try to eat something to put a little fuel into your tank so you have the energy you will require.  It should be an easily digestible such as toast, fruit, or dry cereal.  Try to do this an hour or two before workout.  You can still do this is time is short just make it a smaller amount and put the rest away for right after workout.

THE FINISH

 As I was watching you all on Monday and Tuesday doing your finishes on are fast repeats I noticed one glaring thing and that was how lackadaisical ( I know big word for me 🤪) you were with your last couple of strokes.  It’s not trying to be negative.  The finishes just don’t pass the old eye test tat coaches have and yes I can see the finishes.

 I was reading through a book and was reminded how important your mindset is in the sport of swimming.  If you go back and watch the 100 fly men's final in the 2008 Olympics when Phelps was trailing coming into the wall you will see how in a split second a decision Phelps made secured his place in history.  

Sure he was a talented swimmer with a great feel for the water but he also had the mindset to never give up, trust his instincts and finish what he started, something that I think a lot of swimmers overlook during their training.  They take the little things for granted such as the starts, turns, breathing and finishes which brings us to our topic today.

You had a great start and swimming the race of your life but in a a split second decision you pull back and coast into that finish,  Why would you do that?  Making a decision that will cost you hundreds or tenths of a second in a sport that could cost you a cut, a spot at finials, a place on the podium or at the very least a PB.

My take on this part of your race is that it comes down to your mindset, a will to never give up and trust your instincts.  Its not like your devices where you can ask it a question and instant results follow.  Swimming is not your phone.  You actually have to "CHOP WOOD" (do the work)

if you want results and your mindset is no different than any other part of your swimming.  So what are the critical things to focus on for a "championship mako" finish.

• First thing is to lock your mind into that finish.  See it.  Feel it.  Train your finish in workout that's where it starts. Every finish is another opportunity for you to master your finish.
• Your finish begins anywhere from 5-10 meters out.  Maintain your speed  all the way in.  Do not let up and coast in.
• Use your legs.  Your lungs are burning, arms are heavy, use the legs to drive you into that wall.
• Finish with your head down and at full extension. We are not breathing into that wall.  It's a MINDSET. a DECISION made by you.  Regardless of the event your focus is to get your hand or hands on the pad faster than your competition.  It starts with your head down and not trying to look at the scoreboard.
• Don't just touch the wall.  Accelerate through the wall.  Punch a hole in that wall.

"THE RACE SET"

As many rounds as possible  at end of workout

• 1x15 choice from a start on whistle
• 1x30 choice (same stroke)with turn
• 1x15 choice (same stroke) fast finish

HOG the lane stay in the middle.  After start stay at 15 until everyone is done than we go into the next part one at a time and so on.  Everything is done at race speed.

Why do it you ask?  It puts your whole race out there.  The start, the turn, and the finish.  It's an opportunity for you to improve those parts of your races.

You too can have the mindset of a champion if you work at it.

THE IMPORTANCE OF SLEEP FOR YOUNG SWIMMERS

 "The road to success is always under construction."

Interrupted or irregular sleep schedules will affect all human beings, but for a young swimmer it can have disastrous consequences on performances.  Young people are always growing and they need the proper amount of sleep to maintain both their physical and mental wellness.

We now how busy today's world can be and the schedule that a young swimmer has can become very crowded in a heart beat.  When you factor in academics and other school activities and then add to that swim practices and meets it can become very difficult to stick to a regular bedtime during the week and get that quality sleep that a young body needs.

Your body runs on an internal clock that can be disrupted easy when you change your sleep habits and when this happens it can actually be harder to get a good night sleep or even fall asleep at all.

THE WEEKEND TRAP

We have all fallen into this trap where we think if we sleep in on weekends or days off that we can catch up on all the sleep we missed during the week. Unfortunately the damage has already been done to that internal clock disrupting  your body rhythms.  You may have felt this with your mood swings  or the amount of time it takes for you to get rolling for the day.

Having quality sleep is just as important in your performance in your daily life which includes school and swimming.  It's as important as your nutrition, hydration, and your workouts in the pool.  Lack of proper sleep will also affect your mindset and we have talked about how your mindset will dictate your performance in the pool.

SET OF THE WEEK

PURPOSE   Work through the IM.  Work tight streamlines and underwaters.  Work on changing speeds.  Work turns on 50's and 100's.

 2 ROUNDS

4x25 fly descend to fast

4x50 back descend to fast tempo on 2nd 25

4x25 breast fast hands forward and get flat

4x100 free (effort level on each 25  85%--90%--95%--hammer down)

THE BACKSTROKE TURN

"Yesterday ended last night.  Today is a brand new day."

Have you ever wondered why we do so many turns during warmup at practice?

 Yesterday I was scrolling through last weekend's High School Championship meets and from the ones that were posted had 16 DQ's attached, and what I found interesting was that there ALL involved the backstroke turn.  All with a delay in initiating the turn.  Yes at that level you will get slapped with a DQ if you have not perfected it.  Through all my years of coaching I believe it comes down to lack of focus both during practice and in your races.

Swimmers especially at the age group do not understand the importance of doing all turns correctly during the course of the workout.  Swimmers go through their workouts completing turn after turn with little focus on the proper mechanics of the turn which really starts before the flags.

The biggest mistakes that I see young swimmers doing are;

1. Stroke count-- not knowing it.  not knowing when to start counting.  turning head as you count.
2. Lifting of the head--swimmers who lift their head going into the turn will have their hips sink which causes a loss of momentum just when you need to hold your momentum to execute the rotation and flip.
3. Kick slows down-- again a slower kick when approaching the wall only results in the hips sinking and momentum slowing.
4. Poor push off position-- where you place your feet will determine your position coming off the wall.  Feet too low swimmers come off near the surface where coaches call the water slow.

Below is a short video on the backstroke turn.  Pay attention to the key points, stroke count, final stroke and the push off.

SET OF THE WEEK

This set we called Quarters .  We were trying to work on changing our speed and going fast.

$1.00--4x50 @50 (12.5 fast/ 25 fast/ 37.5 fast 50 fast the rest all long and smooth)

.75 cents 3x50 @55 (25 fast/37.5 fast/ 50 fast the rest all long and smooth)

.50 cents 2x50 @1:00 (37.5 fast/ 50 fast  the rest long and smooth)

.25 cents 1x50 fast all out

SHIFTING GEARS

 

Why is it important to learn how to pace in swimming and how does it relate to your overall speed in the race.  If your parents have the gauge on the family car ask them to explain it to you.  

Basically it is called a tachometer and it measures how hard your engine is working to move forward.  Notice how steady it is when the car is moving at a consistent speed and how it jumps around when it stops and goes.

Your event will ultimately determine how you manage and pace your race.  The hardest part to understand is that pacing is not all abut speed.  It's about strategy, control and most important efficiency.  The better you understand your pacing strategy the more confident you will be with your races.  Every workout we do is an opportunity to improve your pacing skills.  There are also things (we call them the little things) that happen during your races that ultimately affect your ability to pace your race correctly.

THE LITTLE THINGS (THE LIST)

• the start (not reacting and exploding)
• tight streamline off start
• poor stroke technique
• weak underwater kicks off starts and turns
• breathing off first stroke off walls
• slowing down into walls
• not finishing hard into pad

All of these "little things" affect your efficiency while swimming and it will drive your inner tachometer crazy and when that happens you use more energy (fuel).  It all goes down hill from there because as your energy/fuel levels start dropping your technique begins to falter.  Your engine is beginning to struggle and sputter as you are trying to finish your race.

FRIDAY GOLD MAIN SET

18x100 free (3 rounds of 6)

ROUND 1

3x100 @1:40 ( hold a smooth steady pace working technique and turns)

2x100 @1:30 ( building a little speed of each turn. DO NOT GET TO RACE SPEED)

1x100 @1:20 (we are building our pace so we are racing)

Go right into 50 easy kick.  Catch your breath.

ROUND 2

2x100 @1:40 (hold a steady pace working technique and turns)

2x100 @1:30 ( building a little speed off each turn but don’t go too crazy)

2x100 @1:20 ( building a little to race pace. These will hurt a little bit but no excuses.)

Go right into 50 easy kick, breathe and reset

ROUND 3 with your fins

1x100 @1:40 ( again hold that steady smooth pace)

2x100 @1:30 (again build off each turn but don’t race yet)

3x100 @1:20 ( now we are going to see who the super heroes are)

Go right into that 50 easy kick 

How to do it well?  Instead of just showing up for workout and swimming, focus on the purpose of the workout and what we  are trying to accomplish.