POSITIVE CHANGES episode #5 plus THURSDAY FOLLIES

 

Just got to keep getting after it, we will get there together.  For the last month we have looked at ways that you can make both in the pool and away from the pool that could produce positive results in your races.  

This is one we are using where the swimmers write the changes they want to make in a place that is visible and that they see often.  Each week we have them write one positive affirmation on there water bottle that has a specific meaning to them.  In doing this they are learning how to hold themselves accountable and learning the lesson of discipline.  The following are some of the ones I see around the pool;

Just a race.

Heart rate up (I liked that one a lot).

My lane/my race.

They have to beat me.

Beast mode.

Racing is fun

Handle defeat

No failure if effort is there

Pick up teammates 

If you have any leave a comment, would love to use them on our board

Our practice theme Thursday was “THURSDAY FOLLIES “ and this was for the 9-12 year olds in both pools.  Remember there are 2 groups in both pools doing the same general thing at a different pace.

So we had the green squad in our yard pool yesterday and that group was made up of mostly Saturday swimmers and this is what it looked like.

WARM UP

200 smooth free work our breathing 2-3-2 or every 3 and swim like your 6 feet tall.

2x100 (50 swim /50 kick boards breast free)

4x50 (25 free 2/3 breaths and 25 kick on back) get your air on 2nd 25

SET 16x25 (4 sets of 4) rest 30 and hydrate after each round EVERYTHING IS RACE PACE 

1st set breast kick to cone finish free no breath

2nd set free kick (position 11) to cone breast swim to wall

3rd set breast to cone finish free

4th set free 2/3 breaths 

SET 12x25 (3 sets of 4) rest 30 and hydrate after each round fins on

1st set fly to cone then two hard breast pulls with fly kick to get to wall (no gliding work the breast pull hard

2nd set same but we move the cone further from wall

3rd set breast stroke with fly kick all the way holding stroke counts

SET 8x25 (2 sets of 4) rest 30 and hydrate after each round fins off

1st round 25 breast with double pullouts off wall (you better get in the neighborhood where I’m standing and don’t run into me STROKE COUNT SHOULD BE LOWER

2nd round same but with normal pull outs. HOLD YOUR NORMAL STROKE COUNTS

SET 4x25 IMO ALL FAST

LETS FINISH THIS OUT 

FROM A START 

Fast free to where I’m standing no breath walk back along bottom

Fast free same I’m a little further walk back

Fast free to where I’m standing and stay

BEAST MODE FINISH

TURN FACE YOUR FEAR RACE A PARTNER TO THE WALL WITHOUT A BREATH (15 meters out)

UNDERWATER DOLPHINS TUESDAY

 

Today we spent a lot of time discussing our walls and the underwater dolphin kicks off the wall and into the breakout in the race.  We did this with all of our 9and overs just on a different scale for each group.

We had our seniors talk to them about how important the kicks are in a race and how you are more efficient if you can master the technique.  We explained that it is not about the distance as much as it is more about how fast you can cover that distance.   They needed to figure out the exact moment when they needed to go into their breakouts.

We explained how the hardest thing they needed to do was becoming comfortable being un comfortable u dear water.  With supervision we had them partner up and while one partner placed a hand lightly on the head the other partner would sit on the bottom and relax while exhaling through their noses. 

We also explained that young swimmers think the underwater’s originate at the knees and they don’t

realize they need to engage the core.  We used the baby pool for that and had them doing leg lifts while engaging their core muscles.  After a few minutes we turned on the mushroom to see if they could remain calm.  (Probably a mistake)  even with goggles on they had trouble focusing on core muscles.

Next we placed a cone in each lane had them put on their fins and they had 5 kicks to get to the cone while being timed.  We recorded times on whiteboards.  RULE WAS THEY COULD NOT TAKE MORE THAN 5 kicks.  Added up times for each lane and the lowest score got ice cream from snack bar.

This is what our 9-12 age group did with the blue squad in the big pool and the green squad in the trap pool (24 yards).

WARM UP

• 200 (50 free/50 back)
• 2x100 free (build off each turn) we are picking up the tempo
• 4x50 (25 free swim/25 back kick

5 minute kick with partners. Start out easy choice. ON WHISTLE FAST FREE KICK. NEXT WHISTLE back to easy. KEEP REPEATING.  LETS WAKE UP OUR SLEEPY LEGS.

SET

Work the underwater using cones and stopwatch. 

Finishing up we worked on underwater’s and free and fly breakout.   In fly they were not allowed to go for air on first stroke.  In free we had our older kids tell them how many breaths they took in free.  We started with our 10 and under’s taking 3 and 11-12 taking 2 on first 25. We placed cones on bottom to spots we thought they could use for getting air.   First 25 lots of them went with no breath.  I explained thats great for a 25  it at your age that won’t work for a 50.  We are trying to figure out where to get your air in the pool. 

After that they did a pretty good job.

MONDAY SIZZLER

 

Waking up to temperatures in the 90’s and will be getting hotter.   Make sure you all stay well hydrated especially tonight at your meets.

Remember you’re not fully acclimated to the heat and it will take a toll at race time.  If you want to swim fast stay out of the heat during the day and hydrate frequently.  

You need to take care of yourself.

Mondays workout for seniors with the water cannons running.

WARM UP 8 rounds

50 swim free to back @1:00

25 choice kick @40 

TOO HOT TO HANDLE 4 rounds

8x25 fast kick with fins @25. Hop out go to the other pool 10x streamline jumps and 10 dips on the wall 

WIDTH UNDERWATER DOLPHINS

4 ROUNDS

6x25 followed by tread water for 1 minute followed by 30 seconds vertical kicking

MEET READY THURSDAY

 

Since we eat and play as a team on Fridays, our theme every Thursday is “MEET READY THURSDAY”.   This is where we do everything fast from starts, turns and finishes.  No slow pace drill just thinking about quality speed.

Here is what we did in our yard pool with our green squad for 9-10 while the blue squad worked in the meter pool.

Don’t forget our color code  red=smooth 60-70%   BLUE= build to your race speed 80-90%  PURPLE is our GO SPEED  race here no slackers

• 4x50 free/back
• 4x25 IMO
• 4x50 free/back
• 4x25 IMO
• 4x50 free/back
• 4x25 IMO
• 4x50 free/back
• 4x25 IMO

100 buddy kick (find out something new about your buddy). 

5 ROUNDS ALL IS FAST AND EACH GROUP LEAVES ON WHISTLE. NO LOOKING REACT TO THE SOUND.   STAY IN MIDDLE OF LANE.  All choice but do not change until next start.

Fast start to 2nd cone  in pool

Fast turn back to first cone

Fast finish to wall (get your fingers to the wall.  Do not grab up top on white stone.

CHALLENGE SET TO END PRACTICE FROM A START.  ALL FREE

1xFAST START WITH NO BREATH TO WHERE IM STANDING IN POOL walk back

2x same thing but I’m moving back a little

3x same thing but I’m moving back a little more.

4x let’s finish today with a challenge to go all the way.

GREAT JOB THIS WEEK WE ARE RACE READY. WE ARE DOLPHIN READY.

Good luck to all the mako swimmers this weekend.  Don’t forget it’s great to swim a best time but your role as a good teammate is to race and score points for your team.  Beat someone/ANYONE.  DO YOUR JOB HAVE FUN AND RACE

SHORT AXIS WORK ( breast fly)

 

 So today we split up into a long axis group in our meter pool (free/back) and a short axis group  in our yard pool. There choice which pool. I. The 13 and over group we had 25 with me in the short axis pool and  about 15 with Helen n the meter pool.

Yes it is nice to have the two pools and we use every yard and meter from 7:30-10-30 and on a few occasions you might catch Helen and I swimming before the kids get there.

Anyway this is what today looked like.  First off we all warmed up together in the meter pool to the sounds of country music.

WARM UP

12x 50 free/back swim +25 choice kick with boards working on engaging hip rotation which was done yesterday (#6&12 rounds giddy up and put some dolphin speed into it

Short axis work

FINS ARE ON   ALL ARE RACE SPEED   BREAST FAST HANDS FORWARD WITH A DOLPHIN PRESS  HOLD YOUR STROKE COUNTS THROUGHOUT 

• 4x25 breast @25
• 2x25 fly @25
• Rest 30
• 4x25 breast @25
• 4x25 fly @25
• Rest 45
• 4x25 breast @25
• 6x25 fly @25
• Rest 1:00
• 4x25 breast @25
• 8x25 fly @25

FINS OFF AND GO 4x50 free back steady pace and smooth RECOVERY 

16x25 @40 ODDS ARE BREAST AND EVEN ARE FLY  HOLDING STROKE COUNTS THROUGHOUT 

After 8 rest a 1:00

BACK TO THE BIG POOL FOR STARTS/turns/finishes

EACH GROUP MOVING ON WHISTLE  REACT TO SOUND  you jump you do push-ups LISTEN

5 times through

• 1x15 from start with breakout
• 1x22.5 into turn back to cone in pool (halfway)
• 1x12.5 to a BIG DOLPHIN FINISH

POSITIVE CHANGES. episode #4

 

So, we’ve gone through some changes that you can make in your head to help your swimming, but what are some changes you can make in your actual training to help.

It starts with the old saying, “ you’re going to get out of it what you put into it.”  What I like to say is “ garbage in, garbage out.”  You have a choice on what you want out of it and the choices you make will have consequences later on.

SHOWUP: Before you can improve anything in the pool, you have to first show consistently.  Showing up means being ready to go on time (not on your timetable)

IMPROVE:  Trust the process day in and day out.  Be prepared to improve each day from the moment you get wet.

STEP by STEP:  Set some small goals for each workout and focus on those rather than one big goal for the day.  Pay attention to your technique as you move through practice especially when you become fatigued. To achieve big things, you start by focusing in on the little things during workout such as;

• underwater's off EVERYwall.
• breakouts off every wall with no breath.
• being more aggressive in and out of turns.
• Finishing into the wall hard on every swim.

Stop going through workouts aimlessly without a roadmap.  Be prepared, build a plan, trust your plan and than go out and execute it.  

Show up each day.

MONDAY LONG AXIS DAY (13and overs) 1hour

WARM UP

• 400 swimming and steady (200 free to start than mix it up) KEEP IT MOVING
• 4x100 (50 kick boards/50 free to back hold your underwater's)
• 4x50 (25 back kick/25 back)

LONG AXIS SET

4ROUNDS

4X25 FREE @30 + 1X50 BACK with good rotation

25's done as

25 superman kick/25 R arm lead/ 25 L arm lead/ 25 fast free minimum breaths

CLOSING TIME  AMRAP 

? x40's  free Build your speed as you move down the pool to a fast turn, fast back not 15M mark walk to wall with long strides.

POSITIVE CHANGES episode #3

CONGRATULATIONS you’ve made it through another school year and we hope you’re moving on with flying grades. 

HOW TO FIND PEACE WHEN CHAOS SURROUNDS YOU 

Outside the pool some changes you can make to reduce the chaos that creeps up are;

• Focus on your race: Shift your focus to your own race and execution, away from comparing yourself to others.
• Stay in the “NOW”: Concentrate on the present moment, both before and during the race.
• Positive Visualization:  Top worrying about what might go wrong and instead visualize yourself navigating the challenges in the race.
• Relaxation Techniques: If you feel anxious, focus on your breathing, practice slow deep breaths and visualize yourself  calmly moving through the water with unimaginable speeds.

Some things to remember as everyone around you are losing their minds and the chaos is closing in.  If you can make these changes in your mental outlook things will start looking up.

1. The past can’t be changed.
2. Opinions don’t define your reality.
3. Everyone’s journey is different.
4. Judgements are not about you.
5. Overthinking will lead to stress and sadness.
6. Happiness is found from within.
7. Your thoughts affect your mood.
8. Smiles are contagious.
9. Kindness is free.
10. It’s okay to let go and move on.
11. What goes around, comes around.
12. Things always get better with time.

POSITIVE CHANGES episode 2

 

EXCEPTIONAL TIME MANAGEMENT

We all lead busy lives with busy schedules and you are no different.  You’re not only an athlete and a swimmer, but also a student and scholar, a daughter or son, a brother or sister and a friend.  You have a lot to balance on your plate and now is the time to learn time management so you are better prepared for adult life and the world.

The time management skills that you learn as a student/athlete is a crucial part of your every day life and is a great tool that you can fall back on in later life as an adult.  Swimming successfully is as much about managing your time as it is about training hard.  

The life of a struggling student/athlete is a precious juggling act, trying to fit in school, homework, training, rest and recovery while at the same time finding some "ME" time.  That "ME" time is vital in your rest and recovery. That rest/recovery time is as important as your time in the pool, Why?  Many swimmers are constantly on the go and its no wonder that regardless of their activity, their performance suffers.  That rest, recovery and relaxation time is a balancing act but extremely important because this "DOWN TIME" is when your body is recovering, growing and getting stronger and is fundamental to your swimming success.

Effective time management is another key to being not only a successful swimmer, but also a successful

student and person later in life.

So, how can you time manage like a pro?  Here are some simple suggestions and remember these are suggestions and by no means does one way work for all. Maybe you already have a system that works or maybe it needs a little tweaking.

MOST IMPORTANT TOOL IN THE SWIMMERS TOOL BOX: JOURNAL

Every swimmer should keep a journal which includes some kind of planner or calendar, it could be daily, weekly or monthly.  Regardless it should be written down because by writing it down you are holding yourself accountable and are more likely to follow through, if not you are just putting it off and eventually those bills come due and are you going to be in a position to pay them off.

Set up a color code using different colors to designate school time, homework time, swim workout, swim meets, free time, and me time.  Using a color chart  helps you visualize your day and week and what needs to get accomplished.

Be a champion packer.  Prepare your swim bag the night before.  There is no excuse for not being prepared, and it is basically the first step towards failure for that day be it school, practice or swim meet.

Remember, Ask for help if you feel overwhelmed. Have that go to person for support and if your that person, just listen to them, don't judge.  CELEBRATE YOUR WINS: Be proud of all your accomplishments, big or small.  Balancing your schedule is a victory in itself.

 

 HAVE FUN:  Swimming should nbc a release for stress, a home away from home.  Enjoy letting the water surround you and don't let time management take away the joy of being in the water.

TAKE AWAYS from MARYLAND STATES

 Several of our 12 and under's traveled out to Rockville this past weekend  to swim at the Maryland States championship meet.

The weather gods were doing everything in their power to make it as

difficult as they could for our swimmers especially with the older kids sessions.  As always, in the end it was the swimming gods who eventually won the weekend

We would be amidst if we did not give a shout out to Will Maier and his family for braving the Friday storms ands tornadoes so that he could have the opportunity to swim the 200 Free in which he set a new team record.

As we arrived Saturday evening the sun was shining although a little on the cool side, but as we started 

our warmups the skies opened up with the wind, hail and torrential rain and according to Gina those were giant rain drops.  The good news was there was no thunder or lightning so we could continue in the pool although in a long course pool they faded out of sight as they were meandering down the pool like ships disappearing over the horizon.   The bad news was that as we finished our warmup we arrived back at our team area only to find our stuff soaked which would end up making for a cold evening for everyone.

As far as the races our performance measured up to what I would expect at a long course meet outdoors in a crazy environment maybe no so fun. for parents.  

The progress that you all have made in your kicking (which was a priority) and the way you built the kick as you moved down the pool was awesome to watch.  It shows that if you buy into it and focus on it during the sets you can learn the skill.

The starts where you controlled yourself and did not take those breaths during the first 2 strokes is starting to show up in your races something you can carry into your summer races and next season short course.

One area that we need to improve is our last 10 meters into the finish.  The object is to get your hand to the wall and last time I checked the wall is not coming g to you!  I've seen sooo many races lost from the flags in because of lack of focus.  Either your breathing, slowing down your kick or just plan lack of effort to finish it out like a CHAMPION.  We need to increase our effort drive and aggressiveness as we approach the finish.

Our breathing during the fly and breaststroke is actually looking better, as we are staying low on the surface and moving forward as we are moving down the pool.  Now our breaststroke kick needs some work as I still think we go tooo wide and the wider those legs go you start to lose the water thus the power.    

We want to draw those legs up to our butts and drive that water backwards thus powering us forward.  

Our backstroke is looking strong with good head position and the rotation of our hips.  Liam Wall also had an excellent finish only problem was that it was in the middle of the pool, but he did recover and finished the race.

Over all it was a good weekend with some good racing opportunities in challenging conditions.