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ARE WE LEARNING

 

SENIOR PREP

So, yesterday Dude and Anna had their birthday swims where they were ask to guess their times in a 50 free within 1.0 seconds up or down.  The reason I like doing this is twofold, first to see what your confidence level is and second to show you what it takes to swim fast.

This 50 took place at the end of practice and after we did those 6x100 and 6x50 all out at a tight interval.  Forward to the guess (Dude 27.7 and Anna 27.9) and at first thought I wanted them to think about it, because at first thought I knew they were probably guessing high and being safe.  Let me repeat that “being safe”.

THE RESULTS ARE IN—-The two of them finished in a dead heat coming in at 25.90 on my watch.  Compensating for human error let’s say 26.3 and so by playing safe they were outside of that 1.0 second of their guess.

What’s your point coach?  It’s simple CONFIDENCE. The swimmer who is confident will have a much easier path towards their goals and it starts with how you talk to yourself in your head.  It’s nearly impossible to not get into your head before a race but with practice YOU can master it just like everything else you do.  What won’t work is to worry about results, not doing well or what you may feel like during your race.  Control that uncontrollable stuff  by knowing that you have put in the work and are in control of your destiny.

The next point is that it is possible to swim very fast after a hard set and much easier than when you’re sitting around which brings us to your second or specific warm up before a race.

THE SECOND WARMUP

That first warmup (early swim) is important as it lets you get settled in, and stretch out and get in some


easy swimming.  depending on the event your swimming it is important to get in again to make sure your muscles are warmed and your heart beat i.e. elevated a little.  If your doing a 50 you should allow yourself about 15 minutes from the end of your warmup to the start of your race.  Longer events give yourself 20 to 30 minutes.

First estimate what time you need veto get in.  Swim a 100 easy than a couple of 50's a little faster.  Next swim some 12.5 fast with good breakouts and 3-5 fast strokes and easy free back to wall. Do anywhere from 4 to 8 of these with about 30 seconds between each.  When finished hop out, hydrate and put a parka or sweatshirt on and your ready to roll with confidence.


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