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.