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Showing posts from March, 2018

JO WRAP UP

The Mako 🏊🏽swimmers have just completed another very successful Junior Olympics championship meet at UMD this past week.  Our swimmers had many great swims during the meet producing countless personnal bests.  Did we have 100%? NO, but WE all raced and performed well so hold your heads up high and be proud for going through the process.  One of the big highlights of the weekend was Blake Madsen who won the HIGH POINT award for the 10 and under age group.  I read an article recently explaining this equation “E+R+O”  which represents the basic way of how life works.  “Events happen.  You choose how to respond and an outcome is produced.  The only thing you, I, or anyone has control over in that equation—in life—is how to respond”.  It is called the R factor, and separates the good swimmer from the great ones.   It is easy to respond after a successful swim, but it’s how you respond to those difficult swims where you display your true character.  Two swimmers who I was extremely proud

THE FINISH

We are in the home stretch now. How are you going to finish?  We clawed our way through the middle part of the race, and now it’s time for that last turn.   “WIN, LOSE, OR DRAW”,  it’s “GO TIME”!   Might go well, might go bad, but you do have to race to find out.     Come off that last turn with the determination to decimate any competition that comes off that wall with you.  It’s time to engage those legs now just like we have in practice for the last two weeks. Push that last 12.5 yards into that wall with a “BIG GIRL/BOY finish.  Don’t forget bring those legs with you on that last 25!   OUR CUE WORDS: HAPPY LAND, BREATHE, EXPLODE, EASY SPEED, EXPLODE INTO THAT FIRST TURN, CLAW, GO TIME, SMASH THE MIDDLE, BIG LAST TURN, ENGAGE THE LEGS, DECIMATE, PUSH AND FINISH!   In closing I would wish you luck, but you don’t need it, and I don’t believe in it.  You all have made the sacrifices, put in the hard work and now all you have to do is look in the mirror and believe in that person

THE RACE

You’ve made it to the blocks, found that easy speed into that first turns.  We explode into and off of that first wall and are now going to build off that good feeling and speed into the middle part of your race.  In your mind you know the race is on and it’s go time , start setting up the race, claw if you must , but you need to go now!   Pain is inevitable, but the way you choose to suffer is optional, so push yourself towards that great finish!  SMASH this part of your race!   Tomorrow topic “THE FINISH"    

IT's TIME

Some of you have talked to me about feeling a little stress, and nervous about this weekend.  So lets start with waking upthe morning of the race.   Let' s start the day with a good breakfast and being on time for warmup.  Start your warm up and stay under control, we are not trying to swim to fatigue.  Get some of our stretches in as a group, as this will go a long way to settle those nerves.   As your event nears try to remove yourself from all the distractions that are around you, go that happy place in your mind.   This would be a good time to go get that second warmup done, as this will also help settle those nerves and prepare your body for the race.  Get a little fluid in you and stay warm right until your ready to get on the blocks.   As you stand behind the blocks don't forget to breathe, and visualize yourself exploding off those blocks into that easy SPEED into that first turn, and now it's on!   Enjoy the moment, enjoy the atmosphere, enjoy being with your

RACE DAY

🏊🏽On race day the number one rule is “don’t do anything different.  No new energy drink, no massage if it has not been part of your training, no new foods.  Stick to the plan!  It all boils down to your checklist that  if followed will set you up for a great meet!  Let’s go through your checklist;   Pack your bags  🛍(the night before) 2 pairs of goggles  2 or more MAKO caps Sweats and shirts 👕for on the deck 2 towels  Water 💧 Snacks (pasta, cereal bars, unsalted nuts, dry cereal (without the word frosted) bananas, apples prepared vegetables such as cucumbers, and celery Try to eat something small right after warm down.  It is important to keep your tanks at least 3/4 full.  If you let it get down near empty it takes longer to recover and this would not be good if it happens on the first day, could set up along weekend.   Race day presents other challenges because swimmers will have to warm up and down multiple times, the start of the session and before each event. You

CHAMPIONSHIP SEASON

It’s that time of the year when all your hard training is in the rear view mirror.  All the miles have been logged , dryland done, and sacrifices made by all.  Championship season is on the horizon, the time of the year when you can really enjoy what this sport has to offer.  Try and enjoy the shorter fast pace workouts, the races, hanging out with your teammates and the overall atmosphere of the season.   A look at what you should start to feel over the next two weeks. Increase energy as yardage goes down. Feeling more powerful Stroke feels longer Feel faster Mentally feel better  What can you do over the next couple of weeks to help?    Make sure you are eating properly! Stay on top of your school work!  Get ahead if possible!  Finish those projects! Get some extra sleep if possible! (Even 10 minutes help) Have a plan for race day!  Write your races down! Have cue words! (Don’t wait until race day to come up with a plan)   During this period you may catch yourself o

TAKING CONTROL

Talking to you all over the  last few months I have realized that a lot of you get very nervous at meets, and after a comment that was made last night I understand that the bigger the meet the higher the anxiety and stress you may feel.  The comment I heard was " after all the work I 've done all year I get nervous this time of year."  If it makes you feel any better I feel it also. A lot of this stress and anxiety comes from overthinking leading up to your event, and again the bigger the race the more you think. The result of all this overthinking is increase stress levels which results in weighing you down.  Think of it like a giant vacuum that just sucks the energy and fun out of you, at a time in the year that should produces the best memories and results.  A lot of times at meets like this I watch how you carry yourself as a clue to how I am going to talk to you.  One way I can tell that your stress levels are up is the way you are sitting and walking around the de