Swimming also brings new possibilities with some of you getting ready for long course competition and others looking forward to going back to your summer watering holes and renewing those relationships and where it all began.
As we wrap up our journey during this short course season I would like to thank all of you for showing up each and every day, making the sacrifices throughout the season, and for the hard work you put in during our training sessions and also at our competitions. I hope that all of you achieved some if not all of your goals and expectations during the year. Remember that your journey is long and there are always new things to learn, new goals to set and always fast times ahead. See you down the lane.
LAST WORKOUT BEFORE GOING OUTSIDE
WARM UP
400 MIXER (200free/200 back)
600 Mix done as following
8 rounds
(50 free to back @1:00. fast turns)
(25 fast kick @30 with boards)
400 IM mixer done as
4x (round 1&3 IMO. rounds 2&4 reverse IMO) WHY? so we can double up on fly
4x25 IMO @25 UWD to 10 meter mark on all
rest :20 between each round and drink
1x100 fast IM
100 social kick smooth
BEAT THE CLOCK. CHALLENGE YOURSELF WITH GOOD NUMBERS
1X50 ALL OUT FREE (LOOK AT GREEN CLOCK TO GET TIME)
20X50 ALL OUT FREE FAST AND HARD WITH FINS. BEAT THE TIME FROM ABOVE
(GO WHEN CLOCK RESETS)
SWIM DOWN 100 BACK
Healthy Summer Smoothie
Ingredients
- 1 banana
- 1 cup frozen strawberries 🍓
- 1 cup frozen blueberries
- 1 cup frozen cherries 🍒
- 4 ice cubes
- 1/2 cup orange juice
- 3/4 cup vanilla yogurt
makes 4 servings
- Calories 139
- fat 1g
- carbs 31g
- protein 4 g
enjoy on those hot days
Something to think about as you prepare for your upcoming season and how you approach the mental side of your swimming which is as important as the work you do in the pool.
How is your mental side of swimming? Start by answering these questions;
Do you perform consistently better in practice but not at meets?
Does your confidence waver easily from race to race, meet to meet?
Does your confidence wavier with a bigger "NAME MEET"? It's only a meet!
Do you get easily distracted at practice or at meets?
Do you get frustrated or self-critical after a bad swim?
Do you feel pressure to swim well for parents, coaches or teammates?
Ha ve your parents print the following survey out. You fill it out and bring it back to me. we can help you so much h more if we know where you are mentally. BE HONEST. There are no wrong or right answers. All of you are individuals with your own identities.
NAME___________________________. BIGGEST SWIMMING STRENGTH______________________. BIGGEST WEAKNESS______________________
Directions: Check off all statements that apply to your situation.
☐ You do not have specific goals to accomplish or goals to help you improve.
☐ You typically perform better in practice than during competition.
☐ You worry too much about what others think about you or your performance.
☐ You have self-doubts (question your ability) about your sport before or during competition.
☐ You worry about letting down others if you don’t perform to others’ expectations.
☐ You think too much about disappointing your parents or a coach while performing.
☐ You feel anxious, worried, or tight/tense when in competition.
☐ Pre-game “jitters” or butterflies don’t go away after the start of competition.
☐ You are afraid to mess up or lose and it hurts your performance in competition.
☐ You worry about losing friends or other being jealous if you are successful in sports.
☐ You are not sure why you play your sport or you play to please others.
☐ You are motivated by rewards such as trophies, recognition, or praise from others.
☐ You worry that others will not like you as a person if you lose or don’t perform well.
☐ You lose focus or become distracted when under pressure or during a close game.
☐ Your have trouble getting focused and mentally prepared before competition.
☐ You have trouble getting pumped up and focused to perform your best in competition.
☐ You are too excited and feel nervous to perform your best in competition.
☐ You are distracted by things that go on around you when you compete or practice.
☐ You have negative thoughts about your performance before, during, or after competition. ☐ You cannot perform as well as you did after an injury because of loss of confidence.
☐ When performing well, you just try to hold on to the lead and worry about messing up.
☐ You become frustrated easily because you expert to perform great or win all the time.
☐ You cannot perform easily (or trust in your skills) during pressure moments.
☐ You worry about having good form or technique while competing.
☐ You do not concentrate in the moment and focus too much on winning or the score.
☐ You worry about how others will think or say after competition if you lose.
☐ You think too much about how to correct your mistakes after you mess up.
☐ You have low self-confidence or belief in your physical ability or skills.
☐ You call yourself negative names/labels, such as “I am a choker,” which hurts confidence. ☐ You have trouble forgetting or letting go of mistakes or poor performances.
☐ You become angry or frustrated during competition and it hurts your performance.
☐ You are often disappointed with your game or performance and wish it were better.
☐ You want to be the best at your sport or want to know how to improve your mental game.
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