Skip to main content

YOUR ANSWERS


Why do this exercise?  It's simple.  It's hard to improve if you come into workout, jump into the water and proceed to swim lap after lap after lap without a true understanding of what you are really trying to accomplish.  Yes it is true that we are trying to get in a workout that will cumulate in your personal best times at that last meet of the season.

HOW DID YOU DO

STROKE ACRONYMS

FR=FREE  BK=BACK. BR=BREAST FL=FLY. IMO=INDIVIDUAL MEDLEY ORDER

IMFR=IMO/FREE. RIMO=REVERSE IMO

OTHER ACRONYMS

YOYO=YOUR ON YOUR ON

UW=UNDERWATER

UWD=UNDERWATER DOLPHINS

DPS= DISTANCE PER STROKE

HR= HEART RATE

BP=BREATHING PATTERN

OTHER THINGS WE USE

BROKEN SWIMS= EXAMPLE 200 FREE BROKEN 50/100/25/25

KBRD KICKING USING BOARDS

K NBRD KICKING NO BOARD

NEGATIVE SPLIT= EXAMPLE 100 BACK 2ND 50 FASTER THAN FIRST

EFFORT LEVEL

GREEN=SMOOTH 60-70%

PINK=75-85@

BLUE= 90%

RED= ALL OUT

BUILD= EACH REPEAT GETS FASTER EXAMPLE 4X50 FREE 1@PINK/1@BLUE/1@RED/1@GREEN

DESCEND= DESEND YOUR TIME WITH EACH REPEAT

BEST AVERAGE=THE BEST AVERAGE TIME YOU CAN HOLD FOR ENTIRE SET. EXAMPLE IF YOUR DOING 5X100 FREE AND YOU CAN MAINTAIN 1:05 THAN THAT IS WHAT EACH 100 TIME SHOULD BE REGARDLESS OF INTERVAL.

GOAL PACE=TAKE YOUR TIME FOR AN EVENT AND ADD A SPECIFIC TIME AND ADD IT TO IT AND THAT IS THE TIME FOR THE SET.

So now that we all have the swim jargon down there should be less confusion and blank stares when you see our workouts, but is that simple.  Yes and No.  You know the jargon but how do you get the most out of practice.  First and foremost is this single fact, Keep your mind engaged.  Every repeat, every stroke focus on a specific thing that you want to improve.  Maybe it's a specific thing a coach mentioned during the feedback after one of your races.  It always amazes me when I watch the same mistakes over and over after giving the feedback after a race to correct it.

here is another example of how a swimmer can stay mentally engaged in practice.  Let' say we are doing 4x50 back.  Simple. Attack each of these 50's the same way you would in a race.  You can't just swim them.  I am a firm believer that if you want something to change (time) you need to change something to make it a reality.  


If you want to win your races during a meet, you have to win your sets at practice.  If you give up in practice your going to give up in your race.  No I don't mean your going to stop but when you face adversity during the race You better know what to do.  You won't if you back off in practice.

Making it fun will also help keep you mentally engaged.  Challenge your teammates.  It doesn't always have to be about times although thats a start.  When doing your 50's free challenge someone on breathing pattern such as 0/1 or 2/3.  Stroke counts can be another challenge as long as your not swimming slow.

I was happy today when one of you mentioned that the warmup was the same for the last few weeks. Way to go Sadie for noticing and yes you are correct.  Since Feb 1 we have been doing the same warmup and her is the reason, I want you to actually take that warmup become comfortable, feel like your getting stronger and getting faster during warmup as we head into championship meets.  As you may have noticed the colors and intervals are being tweaked as we are progressing.

Hope this all makes sense.






Comments

Post a Comment

Popular posts from this blog

“If it’s important to you, you will find a way.  If not, you will find an excuse.” FEEDING YOUR MUSCLES   Having trouble with those early morning workouts or competition?  Not sure what to eat or how much so that you can perform at an optimal level and get through it? Understanding the process and how to get there is not an easy one.Waking up early to jump into a cold pool for either swim practice or  a swim meet is no easy feat.  For sure one of the biggest advantage is you get to see the sun rise and you have a jump on everyone else.  One of the first things that you have to do to survive a early workout/swim meet is to fuel your vessel. By the time you wake up your body is already starving.  You need to figure out a way to fuel it that works for you.  It's not something that you can ignore because the consequences will affect your success.  I was amaze or maybe not that so many of you have nothing to eat before arriving at the pool in the morning.  This is an area of your traini
Post a Comment
Read more

Westward passage

  So I’ve made it this far riding south with the Rockies off to my right just need to find the correct route to go up and over, where is Coach Heather and her GPS not that I would listen to her.   Crossed over into Canada from North Dakota and went west in Canada.to Calgary and turned left south to Billings Montana  This will be our road west. Sun road in glacier national park.  On another note will be ending in San Diego sometime late week.  Hoping to be back by Friday practice but because of the heat we are riding less miles with more breaks.  Will definitely be there at st James Saturday morning barring any catastrophe. Make sure for you prep kids you get a good day of rest tomorrow and a good night sleep.  Get your homework done.  That first day will set the tone for the entire year.  The gold and blue groups let’s get some rest, get your homework 📚 done and set the tone for a successful season on day 1. Remember our motto “WIN”
Post a Comment
Read more

PRACTICE

  "If you don't practice you don't deserve to win." ANDRE AGASSI So you come to practice on a consistent basis hardly ever missing but yet you are always missing out on that one great swim you've been searching for.  The hard question that you need to ask yourself is this; Do I practice with with a determination to improve or do I just show up swim with little focus on what you are doing or why?  If that's the way you practice you will end up like the dog just swimming never able to capture the one big swim your searching for.  Like you after the race you will think your tired but frustrated that you came up short again. Practice is the Foundation for all of your swimming successes now and in the future and it all goes back to our theme for the season. "WIN". (What's Important Now" ).  Simply said Focus on what we are doing in practice at the moment. It's about how you approach practice and what and how you do in the water during that t
Post a Comment
Read more