PRACTICE

 

"If you don't practice you don't deserve to win." ANDRE AGASSI

So you come to practice on a consistent basis hardly ever missing but yet you are always missing out on

that one great swim you've been searching for.  The hard question that you need to ask yourself is this; Do I practice with with a determination to improve or do I just show up swim with little focus on what you are doing or why?  If that's the way you practice you will end up like the dog just swimming never able to capture the one big swim your searching for.  Like you after the race you will think your tired but frustrated that you came up short again.

Practice is the Foundation for all of your swimming successes now and in the future and it all goes back to our theme for the season. "WIN". (What's Important Now").  Simply said Focus on what we are doing in practice at the moment.

It's about how you approach practice and what and how you do in the water during that time that will put you in a position to be successful in chasing your dreams in this sport.  For you to be the best swimmer that you can be, you must be serious about your practice in every area that impacts your races and this includes physical, technical, tactical (race strategy) and mental.

We will discuss aspects of practice throughout this week as we are ending our first phase of our season so that you can make changes after the next two weeks.

PRACTICE LIKE YOU COMPETE

There is one big difference between practice and competitions: competition matters. How well you perform in practice has no value beyond that day except for the fact that it builds a foundation for the next day and the next day until your foundation is so strong that it won't crumble.

The fact that competition matters means that it brings all that baggage with it such as, expectations, only focusing on results, comparing yourself to everyone else in the pool and fear of failure.  Guess what last time I checked you are the only one in that lane and a Good Foundation should rid yourself of any fears.

What ever you visualize yourself doing in competitions must first be accomplished in practice as you build that foundation.  If you want to perform technically and tactically well in competitions you need to be able to do it in practice first.  The purpose is to develop good technical stroke, turns, and race strategies that you can fall back on in practice.  But the problem is that swimmers often practice bad skills and habits in practice and even if you do not do it intentionally, it is what you become good at and that's what will come out in competition.

Whether you practice good or bad skills, habits that you have developed will have effect on your mental preparation.  Here is an example that drives me completely bonkers.  Swimmers invest large sums of money in tech suits but yet they don't invest in the biggest thing that will help them that lies between their ears:  MENTAL PREPARATION.  Here is an example; you arrive to a swim meet and spend anywhere from 30- 45 minutes warming up and then you stand around with nothing on as your muscles start getting colder and colder and then you expect them to answer your the call when you race.  

THIS WEEK

Let's really focus on the things that will help us going into the next 2 meets and beyond.

'

GREAT UNDERWATER'S

GREAT BREATH CONTROL

HIGH TEMPO

I will be at the meet on Friday night and will be at practice Saturday 9-10:30 and then I will be headed out to South Carolina as my daughter will be giving birth to her little girl.  I will be back Sometime Thursday and will be at the meet for our 500 swimmers that evening.

SET OF THE WEEK: leg set So you think you have nice legs let's see!

• 3x25 kick fast free @25
• 1x25 kick smooth steady choice no free recovery @45
• 1x50 kick fast free "keep them churning" for the whole 50 @55
• 1x50 kick choice recovery @1:25 get ready to go
• 1x100 kick free fast "no easy no building just old fashion fast for time"

Intervals are for prep group and changed for gold and blue group

NUTRITIONAL TIP

As we are heading into our last 2 meets in 2023 don't fall apart with your holiday eating.   Don't compromise all your training and sacrifices that you have made up to this point.  The biggest mistake that I have seen athletes make at this time of the year is they try something different from their norm and it can throw off digestion, energy levels, and performances.  There is a lot of sugar out there so be sure you don't jump on the "sugar roller coaster" where your up one moment and than the next your crashing down and your performance suffers as a result.  That cookie can wait for 2 more weeks.  Are you staying hydrated throughout the day, remember water fends off a lot of problems that come up such as headaches, cramps and just asa overall lethargic feeling.

APPLE PIE SMOOTHIE  

• 1 apple sliced
• 1 frozen banana 
• 1.5 cups almond milk
• 1/4 teaspoon pure vanilla extract
• 2 dates pitted
• 2 tablespoons pecans or walnuts (optional)
• dash of cinnamon (my favorite)
• dash of nutmeg (another favorite)

Place in a blender and get ready for a treat

LET'S HAVE A GOOD WEEK IN THE CLASSROOM AND AT THE POOL'

THE COMFORT ZONE

“Courage doesn’t mean you don’t get afraid.  Courage means you don’t let fear stop you.”  Bethany Hamilton

Mari and I would like to thank everyone for your kind words and thoughts over the last few weeks, it has meant a lot.  Courtney and Lauren (her twin) would also like to express their appreciation for all your thoughts and kind words over the last few weeks.  It's funny as I sit here at the Swim and Rock and post this that I can't help but think how a few years ago they would be swimming and how this was their favorite meet  of the year.  I would also like to thank the Mako coaches who filled in during my absence, I know the swimmers were in good hands and it is evident with the way they are swimming this weekend.

Thank you again.

SWIM and ROCK wrap up

We had a awesome weekend of racing with many Mako swimmers posting best times throughout the weekend.  We had large number of swimmers returning Friday and Saturday night for a second swim during the finals.  The music was loud (just ask Eric and Peter) and the playlists were good although if I don't hear YMCA for a year life will be good.

We did a good job at exciting our races and I believe each of you learned something about yourselves.

For our groups just some things that stood out;

• CONFIDENCE. the meet sheet says you belong in that heat and lane.  You own it.  Step up on the block with the confidence of a Champion.
• TURNS  we need to have more confidence around the walls.  Be aggressive. Fast in Fast out.  walls are not a rest stop along the way.
• FREE. the race was awesome but we need to do a better job with our turns especially pulling with deep arm (the bone near the bottom of pool) and not breathing till our second pull.
• BACK. better job on our tempo and rotation on the catch.      
• BREAST. our pull is getting better.  better job of keeping elbows up and in front of ourselves. Extension
• FLY not bad. maybe more work on our breathing pattern and keeping our hips up. 2 kicks per stroke
• STREAMLINES. awesome job they keep improving each time out
• UWK. some of us have improved tremendously in this area. others bare still a work ion progress.  they have veto be fast and hard to maintain your speed into the breakout.  if we keep improving in this area we can greatly reduce the distance that we need to swim in our races.  this will  save tremendous energy and is much more efficient.  This will also give you an advantage over swimmers of equal talent who refuse to get better ion this area. there Arte a lot of them out there.

• SET OF THE WEEK: QUARTER SET as we prepared to race

The object and focus here was to work each part of the race and execute each racing part of the segment.

For example the streamline, the breakout, the fast feet to turn, breakout off the turn and the BIG finish.

Prep group 4 rounds, Gold group 3 rounds, Blue group 2 rounds.

• 50 free (12.5 fast and the rest long and smooth.
• 50 free (25 fast to feet and the rest long and smooth)
• 50 free (37.5 fast and the rest long and smooth)
• 50 free (ALL FAST PUT IT TOGETHER ON THIS ONE)

THANKSGIVING NUTRITION TIP:  FRUIT AND VEGGIE TURKEY

• 1` PEAR CUT IN HALF
• 1 BABY CARROT NOSE AND FEET
• 1 YELLOW PEPPER SEEDED AND CUT IN SLICES
• 1 RED PEPPER SEEDED AND CUT IN SLICES
• 2 WILTON CANDY EYES
• WHITE FROSTING OR PEANUT BETTER
• 1 PIECE OF SALAMI HAM OR PEPPERONI

INSTRUCTIONS

1. Lay the cut pear on a plate
2. Add a tiny bit of white frosting to the back of the candy google eyes using a toothpick to give your turkey some eyes
3. Slice your baby carrot and cut a small triangle from one of the pieces to use as it's nose.
4. Apply some frosting or peanut butter to the back to adhere it to the pear.
5. Use another 2 slices of carrot for his legs.
6. Finally cut a tiny longer triangle out of the salami/ham/pepperoni for his gizzard.
7. Arrange his feathers by lining them around the pear.
8. Feel free to play around with the peppers.

There is no wrong way, just like swimmers no two are alike.

THE COMFORT ZONE

What is the comfort zone in swimming?  Here are my thoughts and you may have different ones so grab a

pen and your journals and write them down to gain a b better understanding of your swimming.

First off swimming in your comfort zone comes down to feeling safe and above all it's easy and it's a way of avoiding risks.  Inside that comfort zone you fail to challenge yourselves.  You feel in control. We are afraid of hurting ourselves both physically and mentally and because of that we don't venture outside our safe zone.  What you fail to realize is that pain and hurt are two different things.  In swimming pain is a little discomfort which subsidizes after the race and hurt may require some medical attention.  Some signs that you are stuck in your comfort zone;

• you feel every day is repetitive
• you keep complaining 
• you see rejecting new ideas
• you keep missing that big swim

STEPPING OUTSIDE YOUR COMFORT ZONE

First off understand YOUR reasons for not going outside that zone.  I'll take a stab at that one, its the fear of what is lurking around outside of your safe zone.  It could be all kinds of monsters like pain, and failure.  Face those monsters and conquer them no matter how big they are.  Remember David and Goliath, it just takes one big race to conquer your monsters.

1. Challenges that you direct are the best to overcome.  It's your show, you are the director and the actor.  There are few things more satisfying than directing a plan and than going out and fully and utterly conquering that plan. Win a Grammy.
2. Face your fears in steps.  Your feeling a little anxious and fearful of what is lurking out there b ut at the same time you want some of what is lurking out there.  ?You can't have both.  Identify what has you staying in place and make a list of steps to get you unstuck.  They don't have to be huge but should be substantial enough to get you energized and moving in the right direction.
3. It won't hurt as nearly as much as you think it will.  Most of you (99.9%) have never really hurt in a race.  Some think they have, but you haven't, be honest.  Have faith in the fact that you are far tougher both physically and mentally than you give yourself credit for.
4. Stretch.  Just as you stretch your muscles, start stretching your comfort zone to encompass  more and more.  Don't shut the door on an opportunity because of fear.  Be willing to stretch yourselves to the point of discomfort, for there is awaiting that big swim you have been searching for.

Next time out push the boundaries some, you hjasve nothing to loser and everything to gain.

LIMITATIONS

 “The only ones you have are the ones you place on yourself “. Not sure who said it but it seems to make sense.

IT’S TIME TO RACE

" Positive thinking will let you do everything better than negative thinking will." zig ziglar

SWIM and ROCK

This weekend we will be pulling out your favorite racing suit as we prepare to head into our first "racing meet " of the season to see where we are at.  It's time to put away all your fears and doubts and get excited to do some FAST SWIMMING.  

HEAR YE, HEAR YE

If you take nothing from this issue please take this.  Do Not Get Ahead OF Yourselves This Weekend and avoid the outside noise (distractions). Over the last weekend a lot of you have used words such as afraid, scared 😳 tired, hurt and the list goes on and I'm not sure what the problem is.  I've have even heard a comment about skipping a final, WHAT?.  As far as I know a swimmer does not make finals until you swim preliminaries and as we know there are no guarantees in this sport, so please remember "WIN", what's important now.  Stay focus on what you are trying to accomplish at the moment at hand and then we will move on together.

Remember to visualize your races and see yourself succeed.  Don’t just say it visually see yourself achieve the results that you are looking for.  Just saying it is lip service.

THINGS YOU NEED TO KNOW THIS WEEKEND

This is our first prelims and finals meet of the year for our 11 and overs.  11-12 year old will advance the top 8 swimmers to finals in the evening.  13 and over's will advance the top 16 swimmers to finals.  It is your responsibility to check to see if you are advancing.   No one is allowed to scratch without talking to a coach first.  For the Gold and Prep group there will be no scratching.  If you ask you better present a VERY GOOD argument.   If you fail to show up at finals you will be scratched from your next event.

WARM UP TIMES 

FRIDAY  11 and overs 7-8:20  meet starts 8:30

distance follows the morning session

FINALS 5:00-5:50. MEET STARTS 6:00

SATURDAY. 13 AND OVERS 6:30-7:40. MEET STARTS 7:50

11&12 10:30-11:20. MEET STARTS 11:30

10 AND UNDERS 2:15-2:55  MEET STARTS 3:00

FINALS  5:00-5:50. MEET STARTS 6:00

SUNDAY 13 AND OVERS 6:30-7:40. MEET STARTS 7:50

11&12 11:00-11:50. MEET STARTS 12:00

10 AND UNDERS 3:00-3:40  MEETT STARTS AT 4:00

NO FINALS

Please be on time for warmup.  It's not fair to other swimmers when you hop into a lane when swimmers are already into their warmup.  It's very disruptive, annoying and rude.

NUTRITION TIP OF THE WEEK

When packing for a swim meet how much thought do you put into the fuel you need for your body, sure water is easy (right Claire) but what about a little substance to keep your energy levels up so that you can bring your A game to the blocks.

Bananas excellent way to restore energy.  Easy to pack.  Quick digesting carb. Swimmers best friend 

Granola. Has lots of carbs great and are swimmers primary source of energy.  

Cereal and Fruit bars. Simple and easy and you can eat small amounts and save the rest.

Prepared small vegetables 

Cut up apple pieces.  Easy simple.  Also contains water which aids in hydration.

Strawberries which can aid in hydration and reduce cramping due to the water content.  Very easy to digest.

SET FROM LAST WEEK

4 rounds fins and paddles

25 Right hand lead @30

25 Left hand lead @30

25 line to line. Engage your hips and drive arm forward @30

50 fast free AOS @1:00

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.