IMX TEAM 2023

 This past weekend 11 of our Mako swimmers went out to the university of Maryland to compete in the IMX extreme swim meet.  Each of the swimmers raced the same list of events.  The 11-12 year olds list started on Friday afternoon with the 500 free.  On Saturday they came in and raced the 100 fly and 100 breast.  They finished up their list on Sunday afternoon with the 100 back and the 200 IM. Our two 10 under girls Serena Howard and Hannah Carroll had the same list of events except their list started Saturday with the 200 free instead of the 500 free.  

This was an opportunity to swim all of their 100 events and a distance free event within the same weekend.  It was not a meet for the faint of heart swimmer looking for that sprint 50 event nor was it for the swimmer not wanting to swim that 100 of a stroke they do not like

On Friday afternoon our 11-12 year olds did a great job with the 500 free showing extreme toughness with all of them achieving personal best times.   Overall the group of Maddie Carroll, Laura and Anna Roth, Claire Anderson, Shannon Stegmaier,  Gwyn Howard, Dude Moy-Jacobs and Gerard Gibbs dropped  a whopping 64 seconds⏱ in the event. 

Saturday with the arrival of our 9-10 year olds we were about to be treated to some great swims in the 200 free for the 9&10 and the 100 fly and 100 breast for everyone.  The Mako swimmers had 22 splashes for the day finishing with 16 lifetime bests.  The swimmers brought everything we have been working on in practice into play during their races.  The underwater swimming off the walls are looking awesome and it seems to me (maybe not you) that you are getting more and more comfortable being underwater.😀.  The work we have been doing during practice in breaststroke is starting to pay dividends.  We are getting more from are wide press to the corners, getting our arms back out quickly and at the same time getting our heads down in the correct position to slide through the water.  Even those of you who do not like breaststroke are beginning to look like one.  

Sunday would bring clouds and rain to our area but it was not enough to dampen the Mako swimmers spirits. The swimmers awoke knowing they had 2 events today the 100 back and the 200 IM.  Again we had 22 splashes during the afternoon and finished the day with 19 lifetime best.  During practice we've been working on being more aggressive around the walls (remember it's not a rest stop on the highway) and having a faster tempo throughout the race especially on that middle 50.  Watching all of you put all that into your races was awesome to take on.

The 200 IM saw all the Mako swimmers finishing with lifetime best in their races.  We had talked about finding that comfortable speed on that first 25 and getting air in the fly, being aggressive on the back 25 and finishing with your heart and getting home hard in the 50 free.  You all were totally awesome as you put this race together in your head and then went out and delivered.  

We had some MAKO SWIMMERS make it to the podium at the conclusion of the meet in their respective age groups.  To get the swimmers rankings they added all the times from each of their scores and combined them for their final rankings. 

Dude Moy -Jacobs 16th

Gwyn Howard 16th

Serena Howard 4th

Laura Roth 14th

Maddie Carroll 7th

GREAT JOB TO ALL OUR IMX SWIMMERS

IMX SWIMMERS

 

There is a change to the 12 and under sessions on Saturday and Sunday. 

Warm up will start at 11:50 am and the meet will start at 1:00 pm.  This should get us out about 40 minutes earlier.  The time line posted may be wrong so please go by this.  Warmup for us will start at 11:50 am

IMX “the 500”

 

So we start off this meet Friday afternoon with the 500 free.  Do you have a plan, a course of action or are we just going to wing it.  Hope for the best and that we don’t crash and burn.  

First off come in suited and ready to get after it.  You should arrive about 90 minutes before your event ( plan for traffic).  Get in get comfortable and go through your warmups.  Don’t forget all we are doing on this day is the 500 so get in some pace work during warmups, use the clock.

 Now for the race itself.  I am sure the question all of you have is, How should I swim this?  First off I have all the confidence in the world that with a good attitude and mindset all of you will shine like rock stars.

Get ready to become a little uncomfortable.  We are going outside of your comfort zone for this one.  It’s the only race of the day, no reason to save your energy now, so let’s get to it.  Okay!

Think of that first 100 like this;  I’m going to get out strong (Not a true sprint). From this point we should be into a groove until the 425 mark where you maintain those 50 pace times (WE DON’t WANT ANY BIG NUMBERS HERE).  When we hit that 425 mark we should have enough to be able to build into a sprint into that big finish.  

Stay in the middle of the lanes, hit those turns hard, set up a good breathing pattern, race anyone near you and for goodness sake be aggressive with this race.

Have fun with it!

THE LETTER V

 The letter V in the swimmers alphabet refers to visualization and no we are not talking about staring at your devices 24 hours a day.  We are talking about the ability to see your race unfold before your eyes, from the moment you walk onto the pool deck and that familiar smell of chlorine hits your senses and you know it's time to go to work.

When you were little (maybe some of  you still are) did you ever have those days where you filled your heads with imagination. It could have been a day were you thought you were a super hero and you had the powers to save the world or maybe something as simple as looking up at a plane in the sky believing you were being whisked away to some place exciting.  Believe it or not you were already starting to develop your power of visualization and now we can use that in your swimming.

Just as you are trying to create muscle memory physically in your swimming workouts going through all of your stroke drills, turns and race scenarios, you are trying to create muscle memory in your brain through the power of visualization.  This skill needs to be practiced often just like anything else if you want to master it, and the best part is that you can use it anytime in life and not just in your swimming.

When you show up on race days with negative vibes, we have to ask ourselves, what was it all for?

When you use visualization in your swimming you are creating your own movie and the best part is it's low budget (FREE).  You get to be the director, the editor, and the main star.  It's yours!  You own the copyright.  I hear a lot of things from swimmers at meets such as; I can't!  I'm tired! I'm not going to get my best time! It will hurt!   The list goes on and on way too many negatives being tossed around to waste our time on.  The point is why do we spend so much time and energy on all the negative things, things that in no way help us relax or put us in a position of success.  If you need an example of how your body feels with all those negative thoughts and feelings try the following exercise.  Take a empty gallon container and hold it with one hand at a 90 degree angle.  Have someone help you by adding some water every time you say a negative phrase or word.   See how it just weighs you down as you begin to tense up.

How do you practice visualization?  Practice by closing your eyes and talking to yourself out loud, and how you feel and want to accomplish during the race frame by frame --- a perfect start where you feel yourself explode off the blocks---how you and the water become one---how your break out stroke carries that feeling and speed to that first turn---how the turn feels fast and strong---the sounds as your body knifes through the water---how each stroke feels more powerful than the last--- how you feel that power off the last turn all the way to the last touch on the pad.  Use all your senses!  Can you smell the chlorinated water and air?  Can you see the backstroke flags?    Can you feel yourself grabbing the block your toes wrapping around the front?  Can you hear the BEEP?

Now become the spectator and visualize how your parents, teammates and coaches look at you standing on the blocks.  They are in awe with the confidence you exhibit standing there strong and powerful.  Smile at them knowing that you have this.  Then turn and get to work.

"Winners make a habit of manufacturing their own positive expectations in advance of the event."

GREENSBORO THOUGHTS

 

We had a good weekend for our traveling Mako swimmers.  Swimming at a new venue is always exciting and fun and the Greensboro Aquatic Complex did not disappoint.  The coaches will get together and review the meet but moving forward my recommendation would be to add this meet to our schedule and drop the IMX meet in the future.  This meet is set up as a training meet coming off our holidays where we try different events and with that we can do some of our 200's, and the 400 IM.  That being said there will be no reason to add that long weekend of swimming at the end of January.  

One of the great things to come out of a travel meet is the team bonding that takes place.  It could take place both on the pool deck during the meet but also in the hotel lobby hanging and eating together.  As we were sitting around the lobby in the evening it was evident that swimmers were getting along and getting to know swimmers from other groups.  On the deck we saw Mako swimmers swimmers supporting each other from the first event on Friday evening to our last 500 swimmer Monday afternoon.  Those are all memories you will have forever long after the ribbons and medals are gone.

The most ask question I got early Saturday morning was, Can I wear this suit?  Over and over to the point

I didn't want to hear it again.  Calmly I asked Coach Courtney to take care of that issue.  Thanks a million Courtney, you saved me from going over the cliff.  After all that dust settled the Mako Swimmers headed to the blocks and had some really good races for where we are at this point in the season.

The swimmers did a great job of being on time for warmups and took care of what they needed to once they started.  You all did a great job of getting to the blocks on time for your races although a few of you must suffer from short term memory as you kept checking with me about your heat and lanes as if they might change.  Even are three 8 year olds got themselves over to the blocks and NO we did not have to hold their hands and walk them over.  They did it like the BIG KIDS DO.

Our Mako relays all swam at finals in the evening.  They all did an awesome job with many fast times and some GREAT lead off swims.  We had a lot of swimmers make it to finals in the evening and turned in some more excellent swims.  Both champ and Tampa cuts were achieved by some swimmers during this meet.

With every race there is the start from the blocks and the finish with the hand on the pad.  What comes after that is the inevitable look towards the scoreboard and that is when emotions come into play whether it happy, sad, mad, regret, disappointment, whatever it is there will always be some kind of emotional response.  It's human nature.  It's how you handle those emotions at that moment that will shape the bigger picture moving forward.

We had a few swimmers who experienced disappointment tears and maybe embarrassment and with each of them I put my hand on their head, had them close their eyes and take a deep breath and we counted backward from 10.  We were allowed to have a pity party for those 10 seconds and then it was time to let go and move on to the next thing.  Swimming like all athletics is a game and meant to be enjoyable and there will always be the highs and lows and if you swim long enough there will be more lows. It's unavoidable so lets learn to face it all and deal with it.

A lot of times swimmers will have a different view on what a bad or good race is so we as coaches try to hear them out.  An example is a swimmer who finished a race at this meet with a new best time but was very disappointed with the result.  To her it was a bad swim, because she wanted a bigger drop.  In my eyes I saw a great swim we just fell a little short.  It was important for her to understand that the season doesn't end with that one swim, but it could if you let it.  Learn from it, let it go and move on.  In athletics it about managing expectations.

Take out your journals and write notes to yourself.  What went well. What went bad.  Warmups, swim downs, 2nd warmups.  Writing it down will help you improve next time out.

Time to hit your reset button get back to work for the push into championship season.

Great job this past weekend.

MEETS THIS WEEKEND

 

We will be attending 2 meets this weekend.  Friday and Saturday will be the annual Mako Polar Plunge meet that will take place at the St.James pool.

Saturday 13 and over warm up time 7:30-7:55

               10 and under 10:10-10:30

               11-12. 1:50-2:10

Sunday  11 and 12.  8:30-8:50

              10 and under 10:45-11:05

              13 and over 1:25-1:45

Please be on time for warm up.  When you are late you are disruptive to your teammates.  

POSITIVE CHECK IN -- This is required for the 500 free, 400 IM and all the 200's.  Take care of this before you get in for warmup.  This is your responsibility not the coachers.  Take ownership.

Senior Prep, Junior Gold and Junior Blue swimmers please see a coach after your swims for feed back as I will be in NC attending that meet.   Pick something we have been working on during practice and try to focus on that area during your races.  We have been working our streamlines and UWK off parts and all walls and I expect to hear great things about your races in that area.

JUMP START MEET-- Greensboro Aquatic Center NC

As you all know this is a prelim/final meet set up so pay attention.  The meet will have relays and they will take place at the start of finals on Saturday and Sunday.   Monday morning will be timed finals.

FRIDAY. warm up 4:00-4:45 pm (400 IM and 1000 free swim fast to slow)

SATURDAY, SUNDAY, MONDAY.  12 and under warmup 7:30-8:05 am

                                                            13 and over warmup 8:05-8:45 am

SATURDAY AND SUNDAY FINALS-- warmup 4:30-5:15 pm

the 12 and under will be swimming in the 10 lane pool near the scoreboard and the 13 and overs will race in the 8 lane pool near the dive well.

SELF CONFIDENCE Flip that switch

Let's go into this weekend at both meets with our self-confidence high.  It's not enough to just show up on race day hoping and wishing for some big swims.  Take each opportunity to race and step up onto those blocks and leave no doubt.  Have that confidence in all your hard work and just let it go.  Have "no fear."  Instead of thoughts like I'm tired, this will hurt, or what if I get a bad time, lets replace it with a positive mindset.  Too much of your time and energy goes into what might go wrong instead of visualizing about how things will go.  In other words visualize your race the way you see it unfolding and going your way.

Create realistic goals for this weekend and then set out to check each one off and record them in your journals.  Be sure they are attainable because when they are and you can check them off,  it builds competency which builds confidence which will allow you to make new and harder goals as we continue on this journal.

I won't say "good luck" because you don't need it.  There is no luck involved in your race, just have fun, be who you are and everything will fall into place.

THE "X' FACTOR

 

The "X" factor in swimming.  What is it?  Do you have it?  Can you obtain it?  Does the "X" involve a great start, an aggressive turn, great stroke technique, proper nutrition, good sleep habits, or is it something else.  While all the previous things are important when trying to be successful in the pool on race day there is one thing that many of you overlook and that is the mental or emotional X factor.  

You all spend so much time, energy and sacrifices chasing your dreams and goals that sometimes you forget about the mental and emotional energy that is also required during the chase.  Although I truly believe that you understand that side of athletics I also believe it's vastly underutilized, misunderstood and thus not properly channeled to better your results both at practice and at meets.

Why do I say that?  Let's use a couple of practice examples.  First we all know how important it is to hydrate so it amazes me when you don't have a water bottle or you leave it in your bags until your thirsty.  Why you leave it in your bag is always a mystery unless you have a pet squirrel living in your bag.  While we are on the subject of hydration I don't understand why you think it's okay to skip some repeats, sit on the wall drinking as if it's a coffee break while your teammates are working hard in the pool.  You should be sipping every time you stop between repeats if only for 10-15 seconds. Don't let it get to the point where you are thirsty, it's too late by that time.  Next item is taking "ownership" and that means being on time.  That does not mean that you arrive early at practice but still get in for warmup late.  Doesn't matter if you sleep in the building, if your not in on time YOU'RE LATE, period.   That's disrespectful to the coaches your teammates and the sport.

Fast forward to a meet.  Before the swimmer goes over to the block we talk and I can't help but to think I'm looking into empty eyes, her face tells the whole story.  Why am I here?  I'm going to die. I'm going to lose.  Lost, confused and totally disconnected from the moment she steps onto the block, but this swimmers race is over before she takes her first stroke.  Without that emotional strength from within she will struggle with every stroke, every breath as she attempts to get her hand to the pad.

The physical and emotional strains of our sport are enormous.  The results are immediate and deeply felt regardless of what they are.  Although it's hard to measure and difficult to define, the X factor cannot be ignored in your swimming.  If your head is not in the game both at practice and at meets you are going to struggle.  Swimming is an individual sport but swimmers cannot make it on their own. Behind all your success is a team, your parents, your teammates, your lane mates, your friends, your coaches and that little person in your head that controls your emotions. Lean on this team of yours as they will bring not only support but wisdom, knowledge and most of all safety.

So how do I get the "X" factor?  First off it starts with having fun, a positive energy in the sport, relaxation  and a overall playfulness.  It starts with the person inside your head who talks to you when no one else hears.  Learn to channel those talks through visualization (which we will discuss with our next topic) and the result will be a mental toughness that is focused and fearless in the face of any pressure.