THE HARD WORK COMES FIRST

"Hard work is a choice.  Attitude is a choice.  Discipline is a choice.  Excellence is a choice."

 Happy labor day weekend.  We hope that your first two weeks of school went well and that you have settled into a regular routine and are now ready to dive into our first week of workouts starting Tuesday.

The theme for our first week of practice will center around re-establishing our feel for the water and with this in mind I want you to focus on these 4 areas during the week:

1. HEAD POSITION AND ALIGNMENT
2. BODY LINES
3. STREAMLINES +3 UNDERWATER KICKS OFF EVERY WALL (NO EXCUSES)
4. AGGRESSIVE TURNS AT EACH WALL

Let's set a positive tone and mindset from Day 1 and I promise you everything else will come naturally and you will be in a better position to achieve those goals.

All of this starts with hard work and yes even on those days when you’re not feeling it.  So let’s get to it.

I have never met a swimmer who is born great.  No one owns that podium when they are born and I venture to say it’s not even reserved for the most talented.  Being a “great swimmer” is a choice that you make.  Being great is the choice to maximize all the little things that require absolutely no talent.  They are the decisions you make everyday starting with hard work and discipline.  Those 3 words will determine the swimmer you will become during the upcoming season.

I will do my part to help you this season become the swimmer you choose to become and with that in mind here are the daily warmups for Senior prep and Junior gold.  This is our everyday warmup.  Why do it?  This allows you to be comfortable and know exactly what we are doing as soon as we get into the water.  No questions need to be asked and there so be no confusion.  

A quality warmup is not about yardage.  It’s about preparing your mind, body and stroke for a great workout.  Use this time to feel the water and your body connecting with each other, find your rhythm and get ready to swim fast.

SENIOR PREP WARM UP (1000)

JUNIOR GOLD WARM UP (850)

200 (100 free/ 50 back/50 kick boards)

4x75 (25 IMO +25 free +25 back) with aggressive flip turn +strong streamline +3 underwater kicks)

4x50 kick with boards (25 moderate +25 build to 90%)

Start looking at the fall invite meet at the end of the month this week.  Look at the days and events and make a plan.  Without the plan your throwing things at the wall hoping something will stick.

LABOR DAY TRIVIA

The “No White after Labor Day” Rule.  This rule originated in the late 19th and early 20th centuries.  Wealthy upper-class citizens used it to separate their summer resort leisure wear from their autumn city clothes.

My response would be I’ll wear want I want but you all knew that probably.

FALL IN LOVE WITH THE PROCESS

 

"Today is your opportunity to build the tomorrow you want"

Swimming is a sport where improvement takes patience and time.  Some days you will feel good and then there will be those days where nothing 

seems to go as plan and you struggle.  that goes for competition also where you will have great races, good races and not so good races.  The process that you start with on day 1 will help you deal with all of it.

All of that is okay.  Your job is not to have a perfect practice or race.  Your job is to show up listen, work hard and embrace the process that this sport requires every day.   It's the little things in the process that you do every day that will get you to your goals such as:

• positive self talk
• pay attention to sets and focus on the work
• better streamlines
• better under waters
• stronger kick
• faster and more aggressive turns
• more confidence
• one practice at a time

As you work through the process this season don't be afraid of making a mistake, they will happen such as

a bad start, missed turn, bad finish or a race that just does not go the way you visualize it going. That's part of not just being a swimmer but a big part of being an athlete.

Mistakes aren't a sign of failure they are an opportunity to grow and learn.  The best swimmers are not the ones who never make mistakes, they are the ones who make mistakes learn from them and come back ready to get after it again.

So, enjoy the journey and process.  Laugh hard.  Enjoy your teammates. Celebrate your improvements.  Set big goals and try things that scare you a little.

PRE SEASON WORKOUT

PURPOSE: Shake off the rust and develop your feel for the water again.  Get some light aerobic work in early.

  Coach Mike’s Clipboard:  Warm up 200 MIX (50 free/ 50 back if you have flags) +12x25 kick every 4th one fast

6x50 @ moderate speed (25IMO+25 free) 15 seconds rest

FINS ON 4 sets of 4  with 10 seconds rest after each 25

25 position 11 kick

25 right arm lead

25 left arm lead

25 fast free

SWIM DOWN 200 (50 swim/50 kick)

READY TO DIVE IN

"You don't have to be great to start, but you have to start to be great."

There is something special about starting a new swim season and although the pool feels familiar after that first dive, everything else feels different.  New groups, new teammates, new goals, new dreams and just maybe a new sense of what you are capable of this season.  

As we prepare to dive into those first practices this season hang onto this thought, "you don't have to be the best swimmer on the first day.  You just need to show up ready to get better."

All swimmers have this one thing in common, they show up that first day with a goal and whatever that goal is, it is important to them.   Most young swimmers look towards a time on the scoreboard as a goal

and that is a great goal to have, but there are other things to look towards that will influence that goal.  Try not to be narrow minded when establishing your goals for this season.  Other goals might be:

• "I want to be a better teammate."
• "I want to work harder when practice get's harder."
• "I want to focus on doing things correctly during practice.  No GARBAGE SWIMMING."
• "I want to be more confident when I step up on the blocks."
• "I want to listen, learn and always give my best effort."
• "I want to take meet feedback back to practice and focus on improving."
• "I want to improve my streamlines."
• "I want to be aggressive and master all my turns."
• "I want to be consistent and start all practices on time."
• "I want to challenge myself with new events this season."
• "I want to stay POSITIVE during tough times including bad races.

The important thing is to pick goals that matters to you.

"SEASON STARTER SET"

Has it been a while since you jumped into the pool and did some swimming?  Over the next few weeks would be a great time to go down to your summer pool and dive into those lap lanes and get in a small non stress workout.  How Often?   Two or three times a week in the water will make that first week of practice go smoothly.

SET:  Purpose is to blow out those cobwebs and reset your feel for the water

200 controlled swim (alternate 50 free/50 kick)

4x50 free @moderate effort 15 rest (focus long stroke and breathing every 3) 

4x50 kick with snorkels and position 11 (focus on your body lines)

2x4x25 IMO (10 seconds rest) Focus on your streamlines and first 2 strokes during breakouts)

4x50 free descend speed on each 50 (15 seconds rest)

SWIM DOWN WITH a 200 kick with boards.)

This won' t take you long but it will shake off the cobwebs and set your feel up for the water again.

DON'T FORGET YOUR WATER!!

TIME FOR A REST

 

So now what?  The last, meet, the last cheer, the last race is over for this season.  The times are recorded and in the books and the medals and ribbons have all been passed out. 

The season that you've just completed was not only about the races-- it was about much more even thou you may not realize it at this exact moment.  It was all about building relationships and creating memories long after the races fade with time.

It's was also about building the swimmer and person you want to become.  You learned how to train hard and trust that training in competition.  It was about learning how to celebrate your wins (big or small) and how to bounce back after suffering setbacks.   It was about showing up with a purpose.

What You Should Be Proud Of:

• Your Consistency-- showing up on those days you were tired.  Going hard during sets when you were exhausted.
• Your Courage-- going outside your comfort zone and racing an event that struck fear in your heart.  Pushing past your comfort zone and trying new skills.
• Your Growth--stronger streamlines, stronger and faster turns, improved race strategies with better pacing.

I know it is hard sometimes to step back and take a break from activities.  Now is the time to be proud of everything you accomplished this year and treat yourself to a small break.  Enjoy your vacations with your family and enjoying hanging out with friends.  Reflect on the past year and how far you have come not only as a swimmer but a young person.  Celebrate that.

Use the next few weeks to start preparing for the upcoming academic year.  It will be here before you know it.  Don't wait until that Sunday night.  Success starts with preparation.

As for your swimming start looking at setting up some goals for the upcoming season both time base and non-time base.  Ask yourself these two questions' 

1) What areas do I want to work on?

2) What is my major weakness?

In a couple of weeks we will post some things here to help you prepare for that next season.

As for now rest. Recharge. Enjoy your break.  And when you get back, we'll build something stronger and better--together. 

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?