“If you fail to prepare, you’re prepared to fail.”

LAST WEEK'S  

This past week we spent a lot of our pool time working on our IM's.  You all have done a great job at putting your IM' together especially with your transitions into each of the strokes.  Our underwater streamlines and kicks have been consistency been getting better.  We want you to understand and buy into the fact that this is important part of your race.  By improving your streamlines and underwater kicks, you will shorten your races and the amount of actual swimming that you are doing.  In the end you save energy and become more efficient, but don't forget WE DO NOT sacrifice SPEED FOR DISTANCE.  It becomes a juggling act trying to figure it out, that's why you need to focus while working on it.

Each of the groups (BLUE--GOLD--PREP) have got a set warmup for each day and it's the same every week and you may have been wondering why that is.  Good question and yes I have a reason for this.  First off they are all on a interval in the afternoons and the reason is that you are already stretched out and your ready to roll.  Each week the intervals are a little faster and the reason for that is simple.  I want you too mentally and physically want each of you to feel like you are getting stronger and faster.   These swims are longer and get some distance done before we go into our main theme for the day.

SENIOR PREP GROUP---Something that I notice last week was that some of you pull back when I challenge you and that is exactly when you need to get your head into the game and get after it.  So how do you approach that type of set;

• first off reverse ANY negative thoughts.
• then you can approach it with a purpose.
• focus on the little things such as streamlines, turns, stroke.
• feed on your teammates energy. Encourage each other.
• blast your pump up music internally 
• Visualize yourself getting through the set and how it will help come race day

Above all don't forget our theme for this year and that is "WIN" whats important know  Stay in the game and work each lap as it comes and give that lap your very best and then move on.  Sometimes we back away too quickly with all type of excuses and excuses are a internal thought in our brain that says it's alright to fail because.............. you can fill it in.

SET OF THE WEEK

16x25 partner race from a dive climb up each end 8@30 8@40

8x50 IMO @50 fins smooth transitions and UWD

8x25 different partner race from a dive climb up each end 4@25 4@35

4x100 IM @2:00 fins smooth long working transitions 

4x25 partner race @30 climb out from a dive

1x200 IM fins smooth and long

UPCOMING MEETS

MAKO PUMPKIN MEET---- this weekend October 28 and 29 at St. James.   Warm up times 11-13 Saturday 8:25-8:45. Sunday 8:00-8:20.  10 and under and 14 and over  Saturday and Sunday 10:50-11:10. 

Know the events that you are in.   Get some fuel (food) into your tanks before the meet and hydrate.  Have a plan for each of your events and if you have a time, have a plan to get there.

MAKO GOBBLE MEET-  NOVEMBER 11-12

SWIM AND ROCK- NOVEMBER16-19. BLUE GROUP PARENTS. if your swimmer wants to do this meet you need to contact me for approval.

NUTRITIONAL TIP---Should swimmers drink chocolate milk?

"Despite the fact that some criticize chocolate milk for being too sugary, too processed, and containing too much fat rather than protein, there is still no research that demonstrates that chocolate milk is harmful to an athlete's performance.  If anything, there are more studies and research that conclude that this tastes beverage is indeed a beneficial recovery aid for athletes."  

Chocolate milk acts as both a performance enhancer, and a recovery aid.  It has an ideal ratio of carbs to protein, which helps deliver protein to damaged muscle tissue.

The power of Visualization.  Too often athletes have no plan of action and simply learn from trail and error in order to reach their goals, but by visualizing and developing simulated mental scenarios this will change how you prepare an ultimately help you to reach those goals.

Through visualizing you will better be able to control your muscle tension and be able to relax and save the real effort for that big moment.  You will be able to control your breathing, heart rate, emotions, and nerves leading up to that big race and also after the race.  You will develop a positive approach towards fear and nerves and be able to overcome both when you feel overwhelmed.  

Simply put YOU become more efficient with your energy use.  YOU reduce distractions. YOU become more confident.  Find a quite space and take it for a spin.

HAVE A GOOD WEEK AT SCHOOL, WITH WORKOUTS and as always thank your parents and help out around the house.