THE CLIMB

 "THE ONLY ONE WHO CAN TELL YOU CAN'T WIN IS YOU AND YOU DON'T HAVE TO LISTEN"

MEET WRAP UP

THE GOOD, THE BAD, THE UGLY :

How were your races from this past weekend.  Putting the times aside did you accomplish what set out to accomplish because long term you will have a better chance to reach your goal by understanding how to race.

WEEKLY NUTRITIONAL TIP - - -Hydration, how important is for you in everyday life and especially as it relates to your swimming.  From watching all of you there are still some of you who are not drinking enough or worse not even bringing water to practice.

Staying hydrated and drinking water throughout the day are important to your body’s overall development

and will help keep your energy levels high throughout the day including during swim practice.  So how much water should you as an athlete be drinking during the day.  There is a lot of research out there and many opinions, but what it comes down to is you as an individual and how much training you do in a workout.  A general rule is 8-10 glasses a day, more for you all as swimmers.   Another rule is not to wait until you feel thirsty and just as you need to breathe when swimming you also need to be sipping during your repeats at the walls.  If you need to stop, sit at the wall and skip repeats so that you can drink, you have waited too long.

Some benefits that you will realized when you stay hydrated are;

• Less  headaches
• Improved digestion 
• Less tired during the day
• More energy in the morning
• Reduce amount of wrinkles
• Less cramps and muscle tightness 
• Better concentration
• Less craving for junk food

When hydrating don’t make the mistake that juices, coffee, Gatorade is the same as water, and although they will help they are in no way a substitute for the real thing 💦.

LET’s take out your phones.  Yes you heard me correctly.  Have you ever listened to the song “the climb” by Miley Cyrus and  thought about how you can relate it to swimming.

I can almost see it.        

That dream I'm dreaming

But there's a voice inside my head saying 

You'll never reach it

Every step I'm taking

Every move I make feels

Lost with no direction

My faith is shaking

But I, I gotta keep trying

Gotta keep my head held high

There's always gonna be another mountain

I'm always gonna wanna make it move

Always gonna be an uphill battle

Sometimes I'm gonna have to lose

Ain't about how fast I get there

Ain't about what's waiting on the other side

It's the climb

I may not know it

But these are the moments, that

I'm gonna remember most, yeah

Just gotta keep going

And, I gotta be strong

Just keep pushing on, cause

There's always gonna be another mountain

I'm always gonna wanna make it move

Always gonna be an uphill battle

Sometimes I'm gonna have to lose 

Ain't about how fast I get there

Ain't about what's waiting on the other side

It's the climb

Yeah

Keep on moving, keep climbing

Keep the faith, baby

It's all about, it's all about the climb

Keep your faith, keep your faith

Whoa

We are going to write your own song now by taking all of the highlighted words or phrases out of the song and filling in your own words to make it unique to each of you.  Think outside the box for this exercise.  Be creative. 

 That being said when writing your own version remember that the subtle meaning of the song is not to give up and that it is not just about the rewards in this sport, but the journey that you have been tasking in the sport since you first got your feet wet.  It's about all the things you have learned about yourself, the experiences you've had with people along the way, and all the valleys and peaks you've conquered to get you were you are today.

"Life's a climb but it's the views, the struggles, hardships, the hardships and being outside your

comfort zone during the climb that you will remember always and lead you eventually to success."

FAVORITE SET OF THE WEEK: KICK SET FOR END OF PRACTICE

"THE FINISHING KICK" with fins (26 minutes 1000 yards)

4X25 @40 UWDK ( 15 m) easy feel it and connect to the dolphin feel

8x25@40. UWDK more effort here race partner to 15m easy swim to wall

4x25 @40 UWDK same as above

8x25 @35 UWDK at effort same as above

4x25 @40 UWDK easy same as above

8x25 @30 UWDK at effort same as above

4x25 @40 UWDK easy same as above

FINS OFF and go 200 back with # UWDOLPHINS off each wall

This Sunday all of you will get that hour of sleep back that you lost way back in March.  With technology most of you will have this done automatically for you, life is so simple for you all.  That is a clock on the left and for some us older ones we do still have them around and will have to do it manually.  Hint I actually do it a week before so I can get adjusted properly.

Don’t waste that extra hour by thinking you can stay up later, it will throw your body clock off.