RIPPLES

 

Have you ever thought about how everything that you do in practice has a ripple effect on your races in competition?  This ripple effect has a direct relationship on all of your competitions starting with the first day of practice.  Are you ready to commit and take your swimming to a new level beginning on that first day of practice.

As you begin to think about the start of our season put some thought into the skill set that is holding you back and creating that ripple effect.  It a could something as simple as a streamline off a start or a turn.  What about your breakouts off the walls?   Is the momentum into and out of your turns holding you back? how is your finishing kick Ito the wall?

"LEAVE NO STONE UNTURNED THIS SEASON".  As I said last Saturday everything that you do from that first day of practice will have a direct impact on all your races throughout this season.  I know I';m getting ahead of myself but it happens every year, swimmers wait until the February qualifier meets to start thinking about events and championship season and I always think to myself it's too late now.  Don't make that mistake.  Leave no stone unturned each day as you walk onto the pool deck.  

Know your season plan.  Know the ripples that you need to work on every day to improve.  

We talked some last week about how you should be thinking about setting some goals for the upcoming season and we will sit down the first two weeks of the season and talk about them.

Use this chart on the left as you start thinking about your goals.  Have some big goals but at the same time set some smaller ones that you can hit as you work through the season.  This will accomplish a couple of things, first they keep you on track for that big goal and at the same time they will help you mentally because you will see you can do this,

Goals can always be adjusted as we work through the season.

Aim high and don’t forget to WIN

WORKOUTS FOR THE WEEK

It may be hard this week but see if you can get in a pool once or twice. 

Here are a couple of workouts.

WORKOUT #1 1

WARM UP (600)

3x100 @2:00 or 10 seconds rest) (50 free/50 back)

4x50 @1:00 (25 breast with dolphin kick 25 build free)

4x25 IM KICK @40 (fly hold board at end with face in water. Back hold board on tummy Breast same as fly free hold board stretched out)

PRE SET WITH FINS (500)

20 x25 @30/40 (1-4 breast with free kick fast hands #5 fast free 4xthrough no rest between rounds

MAIN SET (some longer swims here) 900

9x100 with 20 seconds rest between each. #1=70% #2 =80% #3 = 90% get HR REST 1:00  repeat 

Goes like this first one 25 major race 75 free. Second one 50 major race 50 free third one 100 free

SWIM DOWN 

8x10 meter in and out (1 breathing to turn no breathing out. Focus on fast feet to wall swim easy)

WORKOUT #2

WARM UP (600)

3x100 @2:00 (#1 free #2 back #3 free)

PRE SET (600)

4 rounds

4x25 kick @40 position 11 each 25 faster snorkels 

1x50 free @1:00 

NO REST BETWEEN ROUNDS

MAIN SET  (1200)

4rounds

2x100 free second one faster than first

4x25 UWK AS FAR AS YOU CAN HOLDING PERFECT STREAMLINES COME UP SWIM IM ORDER @40

Rest 30

Swim down easy 50

I will be missing the first few days of practice as I will be taking a road trip beginning on Wednesday.  On this trip I have chosen a motorcycle so there will be no room for Coach Heather as I head out for a cross country trip to Oregon and down the pacific coast to LA.  I will be off the grid for this trip so I will try and do an update on Tuesday before I head ou to discuss that first meet.