TEAM WORK

  I was having "writers block" the last few days to have a topic to discuss going into this weekends races so I reached out to a fellow coach and parent for suggestions and she said "teamwork", so let's see what we can do with this topic.

Swimming, individual or team sport?  What are your thoughts on the subject?  You may have to think outside the box when you answer that one.

Swimming by it's very nature can be a very individual sport if you allow it to happen.

What do you think would happen to the dog in the picture if his little teammate/friend was not there to help him out ?  Probably would have been able to get his toy but then would have to do a little dog paddle to get to the side, and then would he have been able to climb out?  Endless possibilities, but all avoided because of TEAMWORK.

As we said at the beginning swimming by nature can be a very individual and lonely sport if you allow it.  Think about it you dive in and begin your journey down that long black line surrounded by silence and immersed with your own thoughts when all of the sudden you are met at the end of the repeat by that familiar face, a teammate, a friend, you exchange a glance a few words to help you out and off you go.

That strong team/group culture will increase your overall success in the pool as you work towards your goals but it can also hold you back.  The swimming season is long and WE all have those days or workouts where we need some encouragement to get through.  Swimmers are not alone in this, all athletes go through it if they stay in the sport long enough.  What can you do create a positive team/group culture that will benefit everyone and ultimately yourself.

The first think you can do is "TAKE OWNERSHIP" of your swimming, something we've repeated over and over the last few years.  At some time you need to stop making excuses or coming up with reasons why you can't do something.  You need to put a foot down and it may be at that time that you have to become a leader.  Stepping up and taking the lead can be a scary thing because being that one who gets in on time or does each repeat properly and without complaining can make you stand out and it can be both hard and challenging, but you know what being excellent is not normal.  To help each of you overcome this challenge when we come back from this meet we are going to have mystery leaders of each lane periodically.

Leaders come from all types.  There are those leaders that can be very loud and boisterous but I also had very good leaders on our summer teams who are quiet and reserve.  They lead by example or they might have that one word of encouragement for a swimmer who is down and struggling.  The last thing that all leaders do is criticize, instead they motivate, encourage, help a teammate who is struggling.  Step up and help the newbies in the group, help them understand the standard and what is expected within the group.  Give them pointers, encourage them to try going a little harder, give them their times, be positive after a BIG number.  You don't have to be a superstar to have a big impact on another swimmer. 

Have you ever been put in this position during a workout; You go first! No way. You're always on my feet.  You Go.  Always going through that tug-of-war about who is going to lead.  Developing lane leaders involves so much more than about who is going first. Leading the lane involves accepting all of the following; 

•  Be First-- You should be the first in the pool.  You set the tone of the workout.  
• Attention--  You need to understand the set and what the goals of the set are.  Get others in the lane to be quiet so that they are able to hear what is expected. 
• Understand the clock-- You don't have to be a math major but you do have to do some simple arithmetic such as adding and subtracting.  So much swimming is mental and that is why I like to throw sets into the workout from time to time where we may do something on the 21 or 37. It helps keep us mentally sharp.  Lane leaders understand the clock, they leave on time, every time.
• Be Flexible--  Sometimes in the set different strokes are performed.  Help you lane mates organize so that the breaststrokers don't become road kill by the freestylers.
• Be Committed-- This simply means not getting out. Period. If you're in practice, you stay in practice until it's over.  No getting out for bathroom breaks.  No stopping during sets to fix goggles.  Whatever comes your way, you face it head on and complete the task at hand.  Whatever the coach throws your way, embrace it and set the example for the group.

Being the lane leader simply means having pride in yourself, your fellow swimmers and the task at hand.  You don't need to be a screamer.  You don't need to be a "in your face person".   Be yourself, an organized and committed athlete with the one goal of "being better" and bringing as many of your teammates with you as you can.  You bring your teammates UP to a new level instead of allowing them to flounder like a fish out of water.  

All of you have had those races where for whatever reason you seem to struggle and all of a sudden you hear a familiar voice in the distance shout out.  Somehow that voice gives you the inner strength to reach down swim a little harder and get's you to the finish.  Instead of sitting around on those cold metal bleachers, get off your butts and go to the end of the lane and cheer for your teammates no matter who it may be.  Without knowing you might also benefit by getting your blood circulation going... A WIN--WIN for everybody in the group

As a swimmer remember that practices are designed to get each of you to your goals and the time you spend in the pool is all about YOU, to challenge YOU, to make YOU better.  When we are not working together lanes, and workouts are disorganized, unproductive and in the end... nobody wins...everyone loses.

We are all in this together and we need to work as a cohesive group to keep moving forward.  In the end I believe everyone will benefit and will get better.

THANKSGIVING

 

Hopefully today finds each of you safely at your Holiday destinations surrounded by family and friends.  Each of you should take a moment today and look around and really be thankful for all that you have and I'm not talking about the material things, I'm talking about the things that truly make your life a happy one.

As for your swimming endeavors this is a great time to take stock and relish all the accomplishments you made in the last year.  For sure there were goods times and bad times, good swims and bad swims, vans with dents in them, finals in a thunderstorm, and long car rides with Heather.  But you all got to swim, race and meet new friends along the way and these are the things you should be thankful for in this sport for they will lAst longer than ribbons and medals.  They last a LIFETIME.  Where else can you dive in become fully submerged with only you, your dreams and goals away from all the Noise of daily life.  Be Thankful for that feeling.

I know I'm thankful to the sport for giving me the chance to work with some amazing kids who just happen to be great swimmers and who also have great parents that trust me to work with each of you throughout the year.

HAPPY THANKSGIVING

For those of you who get the itch to find a pool and Gert in a little swim here is a little workout 

WARM UP (1200)

8 Rounds

 100 free @1:40/1:50/2:00

50 kick @1:10 (odds board evens no board)

SET (550)

2 Rounds

75 fast kick + 50 easy swim choice @2:00

50 fast kick + 25 easy swim choice @1:30

75 ALL OUT KICK @2:30 allow recovery time for next round

SET (1350)

3 rounds

3x100 IM (fly--back-- breast--  which ever stroke is your major race add a 25 to it) 20 seconds rest

3x50 free @:50  RED (80%). BLUE (90%). PURPLE (race pace)

 rest 1:00 between rounds

finish up with a 400 rest 1:00 200 rest 1:00 100 all swim paddles buoys snorkels.

LOOKING BACK AT SWIM AND ROCK

Another swim and rock has come and gone.  We hope that you all enjoyed yourself over the three days of racing.  I know that swim and rock was always my daughters favorite meet of the year.

It was great watching a lot of you doing the things that we worked on in practice and doing at such a high level during the races.  Our walls are getting stronger with each meet and we will continue to put a lot of emphasis on them.  The effort on the UW was outstanding and we will keep doing our little "perfect set" as wee move through our journey.  Do I expect you to get to the 15M mark?  No not at this stage but what I do expect is that the effort is there to get better off every wall.  A lot of the UW is a mental block.  That mental block is "being comfortable when your uncomfortable", in other words, being uncomfortable underwater.

We saw a lot of swimmers post "personal bests" throughout the weekend and you all should be very proud of your hard work.  A lot of swimmers got to experience the feeling of qualifying for finals and having the chance to get a second swim ion totally different environment.  Congratulations to all of you who swam finals.  We also had swimmers try some "scary events" for the first time and who performed well.  Shout outs to Anna Helms (400IM), Owen Hill, Katie Baldwin and Nick Harris (200 Fly), who all swam these events for the first time at PRELIMS but also returned in the evening to see if they could do it twice.  They Did and it was AWESOME you all.

GREAT JOB LAST WEEKEND

LIGHT THE MATCH

 "I am building a fire, and every day I train, I add more fuel.  At just the right moment, I light the match."  

We have a big weekend of racing coming up with the annual Swim and Rock meet at Oak Mar.  Our first prelim/final meet of our journey this season.  This will be a good measuring stick to see where we're at, in our journey this season.  As such we would like to take a moment to go over some information about the meet.

WARM UP TIMES: FRIDAY AND SATURDAY FINALS 5:00-5:50 PM

FRIDAY 11 and over 7:40-8:20 boys pool 3-7 WU pool 1-4

SATURDAY- 13 and over 7:00-7:40 Girls pool 1-8 WU 3-4

                       11-12 year olds 11:25-11:00-11:50 Girls pool 1-8

                         9-10 year olds 2:50-3:10 Girls pool 1-8. WU 3-4

SUNDAY- 13 and over 7:30-8:00 Girls pool 1-5 WU 2-4

                  11-12 year olds 11:00-11:25 Boys pool 1-7

                    9-10 year olds 3:20-3:40 Girls pool 1-8. WU 3-4

POSITIVE CHECK IN

Those of you may have events that need to be checked in before the end of warmups.  First thing, THIS IS YOUR RESPONSIBILITY so make sure you take care of this.   There will be a table on deck that will allow you to do this.  At this meet the table is normally down next to the diving boards.  Check your events in as soon as you arrive and before you get in for warm ups.  If you fail to check in you may not be allowed to swim that event.  If you check in and fail to show up you will normally not be allowed to swim your next event.  

FINALS:

Friday and Saturday will be a prelim/final format.  The Top (8) 11&12 year olds will be brought back to swim in the evening.  The top (16) 13-14 and 15 and overs will be brought back to swim in the evening.

All SCRATCHES will be done virtually.  If you qualify to advance to finals you need to show up and swim.  If you fail to show up and have not scratched you will b e taken out of your next event.

If you need to scratch you need to talk to a coach and get permission before you drop it.  You better have a valid argument for scratching and saying I'm tired won't fly, but I"ll listen.

Warmups and Warm downs

Make sure that you prepare yourself for each of your events by properly warming up and warming down. 

If you have been sitting around YOU need to get in the pool and jumpstart your heart rate so that your ready to race.  TAKE OWNERSHIP of your swimming and put yourself in the best possible position to be successful.

TYPICAL SECOND WARM UP. 100 stretch out.  2x50 kick swim. 4-6 where you kick hard to the 10 meter mark in position 11 3to 4 fast strokes and return to wall.  When done put some clothes on get some water and get ready to swim fast. 

When your day comes to an end it is important to jump in the pool and do a warm down.  I know that is probably the last thing you want to debut here is why it is important.   You need to release all the bad toxins that have built up from a session of racing and being on the pool deck.  It will allow you to get a better night of sleep and will allow you to get up the next morning feeling a little better, a little fresher and ready to go at it again.  As the weekend goes on some of you (you know who you are) will need a little more yardage to get yourself ready to race.  

STAYING IN THE MOMENT

As you work your way through the meet, don't get ahead of yourself.  What do I mean by this?  Let's not worry about your seed.  Doesn't matter, it just gives you a lane to swim in.  Dive in and Race.  That is all you can control.  Don't worry about Saturday events when you have your Friday events taring you in the face.  Don't worry ab out your 400 IM when your next event is the 50 free.  Your seed does not put you into finals, you need to swim that first race in Prelims to get shot at finals.   So stay in the moment.  Handle each race as it comes around and then you can move on to the next.

AVOID THE NOISE

There is always a lot going on at a swim meet both in the pool and on the deck, both positive and negative.  Stay in your lane and avoid all the distractions that will try and tug you away from your purpose and that is to RACE. 

HAVE FUN

Lastly enjoy this moment.  The opportunity to do something that you enjoy.  The opportunity to put all your hard york over the last 2 months into a racing environment, and see just how far you have come.

Enjoy your teammates this weekend and have fun racing. 

AVOID the NOISE

 

You were ask to write down 2 practice and 2 meet fears that you all face in your swimming.  Some of you gave them to me and some did not but now the time has come to take a look at these fears.  

Let's take a look at these fears and see if we can come up with some coping mechanisms that you can use to deal with them.  There are no guarantees or promises that your fears will disappear.  The hope is that you can get to a point were they don't control you, as you step onto the blocks and that you are in a better position to remain calm and relax and just GO FOR IT.

The list;

PRACTICE FEARS

• having a fear with some part of my body (shoulder, cramps, head, foot) (5)
• not making the interval (3)
• getting lapped (2)
• being in a hard lane
• not keeping up and being behind
• doing an easy practice for long time because I feel I won't improve
• never be as fast as friends (2)
• getting injured
• having to sit out because I'm tired and getting embarrassed 
• missing practice
• distractions
• Getting burnt out

MEET FEARS

• not being prepared 
• gaining a lot of time (6)
• bad swim (9)
• getting beat (8)
• DQ (3)
• feeling embarrassed 
• feeling slow
• goggles fall off
• not being as good as sibling 
• other people getting faster but I don't (5)
• not getting a qualifying time for a meet (7)
• good effort but bad time
• missing my race
• false start (3)
• missed turn
• person next to me has faster seed time (5)
• going out too fast in a long event (4)
• distractions 
• not meeting dads or others expectations 
• not practicing as hard as others
• halving a non achievable goal

A very interesting list to be sure.  As a coach reading this I see that there is a lot of work to do on the mental side of your swimming which is as important as the work your doing in the pool.  Let's start with this premise, "I will not let the mental side sabotage my hard work in the pool."  Write it down in your journals.  Saying it is one thing but writing it down holds YOU accountable.

Swimming honestly is the toughest sport mentally out of all the sports.  Once you have reached the competitive level of the sport you need to develop a strong mental edge to be successful.  Think about it, when you step onto that block it is just you and the lane ahead.  The thrill that you have when your hand hits the pad and you look up and see a personal best on the scoreboard is thrilling for sure.  It's a testament to all of your hard work and sacrifices. 

However stepping up on the blocks can be a lonely feeling bringing with it all the stress, fears and anxieties that you shared above and they should not be dismissed, they exist and are real to each of you.  Now is the time to face those fears and to control them and use them to your advantage.

Over the next few weeks we will go through these fears and see if we can turn them around and look at them in a positive light.  A lot of these fears are directly related to practice and so that's where we will begin later this week.  If you have anything else write it on an index card and hand it to me at practice.