One of the first steps in your swimming journey this season is GOAL SETTING. It is important for you to write these down in a journal as a way to hold yourself accountable to yourself. When you write them down and look at them throughout the season you stand a better chance of attaining them.
SETTING SMART GOALS
When setting goals you will have that one goal that is always constant, never changing but all your other goals will be like moving targets, ever changing from practice to practice, meet to meet, and season to season.
S-Specific.
M-Measurable
A-Attainable
R-Relevant
T-Time bound
Be as specific as you can when writing down your goals, avoid fluffy goals such as I want to be faster. Duh! We know that or you wouldn't be at workout. Swimmers come up to me all the time at a swim meet and say I want to go a best time and I always try to respond with, that's great but how are you going to do that.
When setting goals try to change from I want to be faster and write down something like this, "My goal is to drop 3 seconds in the 200 IM by April 1st." This goal now becomes very specific with both a time, distance and stroke, and it gives you a sense of urgency by setting a date. But there is still something missing, How are you going to do it?
The goal becomes just words on a piece of paper unless you choose to change something and this is the hard part when setting goals.Something has to change, so when you sit down, be honest with yourself and add the missing parts into your SMART GOALS.
You know the missing parts and they might look like this:
- I know my turns are weak and slow.
- My underwater's are weak
- I am not aggressive in and out of the walls.
- I shy away from pushing myself past my comfort zone.
- I know I'm a butterfly, but backstroke is so much easier Chen given a choice.
These are all things that should be included when writing down your goals for the season.
MAKO TIP #1. YOUR SECRET WEAPON
Do you know what it is? SLEEP
It is impossible to perform, recover or grow without proper rest. While you sleep your body is working for you repairing your tissues and muscles from the days workout or competition. This is the most important function of maintaining a regular sleep pattern, it allows your body to heal and maintains a strong immune system to fight off disease. Outside of injuries, getting sick is one of the leading causes of missing school and workouts.
COACHES TIP- Create a habit of going to bed at the same time each night (yes weekends too) and get up at the same time. We all have an internal clock and if you use it, you'll feel much better and get more accomplished. Create a dark environment and put your devices away and you'll have a better chance of getting some deep meaningful sleep.
MIKE'S SET OF THE WEEK
This set is a long axis drill for freestyle and will help in three things; head position, rotation, and swimming tall.
20x25 done in rounds of 4. We used snorkels, fins and paddles.
25 superman kick (position 11)@30
25 Right hand lead@30
25 Left Hand lead@30
25 swim free strong@30
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