FOCUS versus DISTRACTIONS

“STARVE YOUR DISTRACTIONS, FEED YOUR FOCUS.”

 

Are you a swimmer who has trouble staying focused during swim practice or during a swim meet?  Think about that before you answer.

Do you have the ability to cut out distractions and ignore all the noise around you or do you allow those distractions affect your performance?

When you have tools (positive affirmations) in your tool box you can genuinely focus on the task right in front of you because your mind is free of clutter and distractions.

Those distractions are actions that move you away from your goals and to stay really focused is hard and takes a lot of practice just like your swimming.

When you are practicing during workout or racing in competition, it has to be the most important thing in the world at that moment.  Your mindset is crucial at that moment, it frees your mind so that you can move through the process to the next step.  Some may say this is “ being in the zone.”

Distractions can either be internal or external but both can affect your performance in workouts or

competitions.   Take a piece of paper and write down any distractions that you have experienced and whether they are internal or external.   Include mental cues that have helped you through those times. 

A good way to keep distractions at a distance is to have a reset word or routine to bring your focus back to the task at hand.

Here are a few:

PHYSICAL 

• The goggle snap
• The water splash
• The towel wipe
• The block grip
• The cap adjustment

MENTAL/VERBAL

• Next one/next lap
• My lane
• Head down
• Breathe in through the nose and out through the mouth
• Why not me today

Do any of these sound familiar to you, maybe you have used them.  You may have others that I would be interested in knowing as I’m sure your teammates would tool.  Start working on the mental side of  swimming because it is as important as the work you do in the pool.

LAST WEEK BIG SET

This was a set we did with the gold group on Friday towards the end of our workout.  The focus was to hold your speed throughout the entire set.  Focus on stacking your hands off the ready position and work a tight streamline off the push.  We split the lanes and started off both sides so everyone could have a strong finish into the wall.  The other focus was to not breathe until you got to the 12.5 mark on each repeat.   Hopefully this will set you up for strong breakouts and finishes during your upcoming races.

THE HAUNTED POOL

 Wind swirled around the starting blocks, whipping the pools surface into whitecaps as ten swimmers lined up for the final race of the day.   The four Mako swimmers—- Stella, Keagan, Evelina, and Maggie stood ready to race their first 1000 free, their hearts pounding and butterflies fluttering in their stomachs.  “1000 free,” the ghost starter announced.  “Swimmers, take your marks ….BEEEEP! “ The swimmers exploded from the blocks into the depths below.

The race was going smoothly until Keagan reached his 17th lap and heard a strange gurgling sound rising

from the depths below.  He remembered those stories from the older mako swimmers like Nick and Anna about the swimmer who disappeared years ago during this exact race and how he came back every Halloween looking for the next swimmer to snatch away.  At first Keagan had thought they were trying to make this race seem scarier than it was-–but then on that flip on the 17th lap he felt a sight tug on his feet as they met the wall as if it was pulling him through the wall. 

As Keagan pushed off the wall, Coach Mike’s. Warning flashed through his mind: never look back after a turn.  He looked anyway.  A dark figure hovered behind him, perfectly still, though its shadow stretched across the pool floor towards his feet.  Then the wall split open without a sound, and a kraken unfolded from the darkness, its long tentacles curling into his lane.  Keagan kicked harder than he ever had, but something cold tightened around his ankles and pulled him down.  His shout dissolved into bubbles.  Above him, the race continued—- but another Keagan was swimming in his lane, matching his stroke perfectly.  It turned to breathe, looked straight down at him, and smiled.

When the race ended, Maggie, Evelina, and Stella watched the swimmer in Keagan’s lane climb out without a word.  Then a hand broke the surface behind him—-the real Keagan was still trapped below.  

The three of them reached for him, but the kraken’s tentacles held tight.  Coach Heather seized a pole from the pool wall and thrust it towards the creature’s eye.  Its grip loosened, and together they pulled Keagan onto the deck.  Shivering and dazed, Keagan looked up at his teammates.  “What was that—-and what was my time?”   No one laughed.  Coach Mike closed the pool that night, but as the last light clicked off, the scoreboard flickered back on.  Beside Keagan’s name where his time should have been, two words glowed: NEXT HALLOWEEN.

AUTHORS: ARIAL, STELLA EVELINA MAGGIE.  Edits coach Mike

RACING WEEKEND

 

WHICH VOICE

 

“Your words have the power to lead you in any direction.”

Fear is a real thing in swimming.  It can be fear of a new event or distance, fear of a unfavorable outcome, fear of getting tired or any other thing that each individual swimmer might face.

There is nothing that you are going to face in a race that we have not faced down in practice, the trick is to face the fear with a plan.  If you have put in the effort and work in practice then you’re ready to face the ugly beast with confidence.   If you are always doubting yourself and not giving a honest effort in practice the beast will probably win most of the time.

Every swimmer can pretty much talk themselves into or out of, almost anything.  Your words have power.  What you repeatedly say to yourself will eventually lead to a strong mindset and eventually become your belief.

Good swimmers will not let negative thoughts hang around and that includes those races with unfavorable outcomes, that is why we do a swim down.  Go warm down after your race (positive or negative) and do on your own not with a group of friends.  Just you and that voice in your head.  Have an honest conversation and then move on to the next race.

Bottom line is that you spend more time with that voice that lives between your ears, so you may as well make it a voice that helps you in the long run, right?

You don’t have to pretend everything is easy.  Be honest with yourself, than than give yourself something that will end up being useful. Talk to yourself as you would to a teammate—-with patience, encouragement and a clear plan of attack.

MAKO GOBBLE GOBBLE MEET

You should only be swimming in this meet if we choose not to swim in the swim and rock meet at OAKMONT.   ALL OUR SENIOR PREP AND JUNIOR GOLD SWIMMERS SHOULD BE SWIMMING IN THE SWIM AND ROCK MEET.

If you have strong desire to swim my advice is that this meet offers a great opportunity to swim that 400IM and the 500. 

The beauty of this is that you could come in at the end of the meet, warmup, race and get out of there.

All of our JUNIOR GOLD AND SENIOR PREP groups should be planning to swim this meet.   Be prepared to swim your best events in a small championship type meet.

THE GHOST SWIMMER

 

WIN YOUR WALLS AND SHORTEN THAT NEXT 25

EFFORT

 

“Success is the sum of small efforts, repeated day in and day out.”

Success and a great swim is never an accident.  Your success is a direct affect of the process and your day to day attitude and effort in the pool and away from the pool.

If your attitude is positive and you’re giving your very best eventually your immediate problems will begin to disappear and you will be ready to face new challenges.

When you commit to focusing on the little things during workout souring each set it will eventually lead to long term success.  Keep taking positive steps,  no matter how big or small.  Each step you choose will lead you to your goals.  No matter who your coach is on deck, attitude and effort are on you.  No one should have to coach you in those areas.  Those two ingredients of your swimming require no special talent only a choice that only you can make.  Take ownership of your swimming and don’t make excuses, because an excuse only gives you an out and a reason to fail.  No matter how you feel, always show up and put in a honest effort. "

After a race I like to focus on these 2 questions; Did you give your best effort?  Do you really believe you tried your hardest?  Those are the things that you the swimmer can control every race.  The little things we can work on during workouts and everything else’s will take care of itself.

No one gets great by doing “just enough.”  Doing just enough might make you good but it’s not enough to become the best version of yourself.  Remember talk is cheap.  Effort isn’t in the words you speak, it is found in your behaviors and the actions you take.

In closing stop spending your time on outcomes and instead shift your focus on the things that you can control during workouts and in competitions.  Life and swimming are parallel; you will get out of it what you put into it.  Why would you expect anything else?

When you fall asleep at night, know that you put in an honest day’s work.

This week our focus for our senior prep and junior gold groups was on our IM with the emphasis on our breakouts and setting up our transitions to the next stroke.

 

Our next meet is right around the corner and you need to plan your list of races.  Let’s be smart and remember we are still early in the season.  Don’t panic.  The swim and rock meet is coming up in about 6 weeks when we will get suited up and go after our big events.   

Coach Mike

YOUR SNORKEL

 

Do you have a love/hate relationship with your snorkel?  Make excuses for not using it?  

Everyone should have a snorkel by know.  Start working on a positive relationship with it.  The benefits to your swimming are huge.

Coach Mike

 

Remember all three of our groups started a new warmup on October 1. We will stay on this cycle all the way into mid season meets in December.  Knowing what is expected when you walk onto the deck for workout gets you off to an awesome start and helps with any anxiety you may have.  

Walk onto the deck with a positive attitude and leave better than you were.

Have a great week at school and in the pool.

A SWIMMERS TOOLBOX

 What’s in your tool box?  Every swimmer has a tool box that accompanies them to workouts and swim

meets.   Your tool box has all the essentials that a swimmer relies on for workouts and races, tools that that you can rely on in times of stress, anxiety and fatigue.  There may also be those specialty tools that you relay on and fit your unique personality and talents.

Great swimmers don’t just build stronger bodies during workouts.  They also build stronger tool boxes out of the water.  Every practice, race, challenge, and setback gives you a chance to add a new tool and the more tools in the box the more prepared you’ll be in any situation you face.

PRACTICE TOOLS

When workouts get hard….

_x_positive self talk

_x_ focus on the next repeat

_x_strong body language 

_x _consistent effort 

_x_trust the process

My best practice tool is_________________________

RACE DAY TOOLS…..

 

When it’s time to perform

__x_race plan

__x_visualization

__x_pre race routine 

__x_ controlled breathing

__x_focus word

My focus word is________________

CONFIDENCE TOOLS

Confidence is built one day at a time.

__x_track progress

_x__celebrate small victories 

_x__remember past success 

__x_stay coachable

_x__believe in work preparation 

I’m proud of__________

RESILIENCE TOOLS

Every swimmer faces challenges 

_x__learn from mistakes

X__bounce back after tough races

_x__keep a growth mindset

_x__ask questions 

_x__never give up

A challenge I overcame________

WHATS IN YOUR TOOLBOX

___POSITIVE SELF-talk

___GOAL SETTING 

___VISUALIZATION

___FOCUS WORD

___ RACE STRATEGY 

___HEALTHY RECOVERY HABITS 

___STRONG WORK ETHIC 

___CONFIDENCE

___RESILIENCE

___GROWTH MINDSET

Remember:  Talent may help you start.  Your toolbox helps you succeed.  You will have set backs and at times anxiety during workouts and races but always remember this, “ A good swimmer will always know which tool to reach for when challenges appear.

    

SWIM MEET WRAP UP

 

What were the take always from the meet this past weekend?  Did you meet your expectations?  Did you set those expectations too high?  Too low?  Maybe you did not have any?  

Setting expectations centered based solely on the time is not always the best way to go.  Why, because you are basing everything on an arbitrary result that in reality you cannot control.

Your time does not paint a full picture on your canvas….it will only tells you what happened but not why it happened or whether you’re really improving in the ways it truly matters. If your mechanics (little things) are not sound it only gives you a false signal.  Best times with negative attitudes weak starts, sloppy turns, weak underwater’s, no pacing is not the same as best times when those mechanics are working.

If you judge your performance based solely on the time you may miss the parts of your race that will help you in your future development as you chase those goals and dreams.

FALL MEET PREPARATIONS

 

Use this bingo card this weekend as you prepare to go out and race.  Can you get a bingo, let me know.

HUNGER TO SUCCEED

 "It's not what your capable of doing.  It's what your willing to do to succeed."

So, you have these big dreams and goals that you would like to achieve during this short course swimming season and maybe as Buzz Lightyear would say "To infinity and beyond."  Having those goals and dreams is awesome but i ask you this, How hard are you willing to work to achieve them.

One of my favorite quotes is "ACTIONS SPEAK LOUDER THAN WORDS."  Life and swimming is all about actions- actions that we do on a daily basis (or don't do) both in and out of the pool.  Those actions will always come with consequences.  Depending on the actions or choices you make the consequences will fall into the good or bad  columns.  Words are cheap-Actions are expensive and take a investment.

These actions come from our conscious choice to either do or not do something and it is those actions that will shape who you become as a person and a swimmer.

Actions that impact you as a swimmer are consistency at workouts, hydrating throughout practice, eating healthier and focusing on technique throughout practice such as turns, streamlines, underwater kicks, and breathing.  Funny how those "LITTLE THINGS" have a way of popping up.  These small, consistent actions build character and influence performance both in and out of the pool.

Positive actions and choices build good habits on top of each other and when that happens it will turn into something bigger like a dream or a goal you might have. 

WEEK’s REVIEW

This past week we continued to work on our streamlines, underwater kicking which is known as the fifth stroke.  The swimmers are working really hard with this technique which will translate into better body position coming off all their turns and will eventually become a big advantage in all their races.   This is extremely important during the short course season because an age group swimmer will spend anywhere from 30 to 50 %  of each 25 of the race underwater.  

We also spent time working on our IM’s this week with an emphasis on our fly technique.  The swimmers had a great week of work and we will continue to move forward as our first meet of the season is this coming weekend.

This week’ s set comes from our senior prep group done on Thursday to wrap up a week of IM work.  You all were awesome as you worked through the set.

Last week the answer was elephant.

THE RIGHT ATTITUDE

 “Mindset is everything.  The difference between a good day and a bad day comes down to your choice of attitude.”

What attitude do you bring to workouts and meets.? Is it positive or is it full of negativity?  Does it bring the group up or down?

One of the most important choices you can make in life and your swimming, is the attitude you choose.  Anything becomes possible if you have the right attitude and perspective.

The "AMA" for swimmers;

• A is the ability of what you're capable of doing.
• M is for the motivation that will determine what you do.
• A is the attitude that will determine how well you do it.

On a good day of swimming everything just clicks.  In workouts you are moving through the water as if you're flowing with the current.  In competition everything goes right start, breakout, turns, pace and finish.  But what happens when things go wrong and the plan doesn't seem to be working the way you think it should.  Do you abandon the plan?  Do you fall apart both emotionally and physically?  Your at a moment when pressure and adversity rise up and smack you in the face.

Some swimmers will choose to give up and feel sorry for themselves.  They will complain and start making excuses.  Sometimes they will start making excuses before they even swim which they believe gives them a way "out" and a honest reason not to give it their all.  A good swimmer will dig deep and use their mental toughness and positive attitude to keep moving forward.

"You never lose, you learn."  The first step to overcoming failure is to accept it.  Let's look at the word Failure and think of it as an acronym: FAIL which stands for  "FIRST ACTION IN LEARNING."  When you come to terms with the results and reality in front of you, you are able to embrace it and work towards making things better.  this is the best way to progress, move forward and improve.

Excellence is an attitude and without the right attitude, greatness isn't obtainable.

Our first week of workouts went really well for all three of the groups (senior prep, junior gold, junior blue).  The week’s workouts focused on four major themes. 

1. Free and back strokes
2. Body lines, alignments
3. Streamlines and underwater kicks
4. Kicking lots of kicking

Parents all four of these areas will form a solid foundation for everything we hope to accomplish as we work through the season. Without this solid foundation to build on we would be throwing things at the wall and the hopes it will stick.  Patience is the key word for the few weeks so that when we get into the meat of the season (January thru March) we will see some good fast swimming with a lot of confidence.  

The junior gold group did this main set on Friday.  They were awesome as they worked through the set and parents you can be proud of your little 🏊.

This weeks trivia:  Which land animal can swim up to 20 miles a day and use its nose like a natural snorkel?

THE HARD WORK COMES FIRST

"Hard work is a choice.  Attitude is a choice.  Discipline is a choice.  Excellence is a choice."

 Happy labor day weekend.  We hope that your first two weeks of school went well and that you have settled into a regular routine and are now ready to dive into our first week of workouts starting Tuesday.

The theme for our first week of practice will center around re-establishing our feel for the water and with this in mind I want you to focus on these 4 areas during the week:

1. HEAD POSITION AND ALIGNMENT
2. BODY LINES
3. STREAMLINES +3 UNDERWATER KICKS OFF EVERY WALL (NO EXCUSES)
4. AGGRESSIVE TURNS AT EACH WALL

Let's set a positive tone and mindset from Day 1 and I promise you everything else will come naturally and you will be in a better position to achieve those goals.

All of this starts with hard work and yes even on those days when you’re not feeling it.  So let’s get to it.

I have never met a swimmer who is born great.  No one owns that podium when they are born and I venture to say it’s not even reserved for the most talented.  Being a “great swimmer” is a choice that you make.  Being great is the choice to maximize all the little things that require absolutely no talent.  They are the decisions you make everyday starting with hard work and discipline.  Those 3 words will determine the swimmer you will become during the upcoming season.

I will do my part to help you this season become the swimmer you choose to become and with that in mind here are the daily warmups for Senior prep and Junior gold.  This is our everyday warmup.  Why do it?  This allows you to be comfortable and know exactly what we are doing as soon as we get into the water.  No questions need to be asked and there so be no confusion.  

A quality warmup is not about yardage.  It’s about preparing your mind, body and stroke for a great workout.  Use this time to feel the water and your body connecting with each other, find your rhythm and get ready to swim fast.

SENIOR PREP WARM UP (1000)

JUNIOR GOLD WARM UP (850)

200 (100 free/ 50 back/50 kick boards)

4x75 (25 IMO +25 free +25 back) with aggressive flip turn +strong streamline +3 underwater kicks)

4x50 kick with boards (25 moderate +25 build to 90%)

Start looking at the fall invite meet at the end of the month this week.  Look at the days and events and make a plan.  Without the plan your throwing things at the wall hoping something will stick.

LABOR DAY TRIVIA

The “No White after Labor Day” Rule.  This rule originated in the late 19th and early 20th centuries.  Wealthy upper-class citizens used it to separate their summer resort leisure wear from their autumn city clothes.

My response would be I’ll wear what I want but you all knew that probably.

FALL IN LOVE WITH THE PROCESS

 

"Today is your opportunity to build the tomorrow you want"

Swimming is a sport where improvement takes patience and time.  Some days you will feel good and then there will be those days where nothing 

seems to go as plan and you struggle.  that goes for competition also where you will have great races, good races and not so good races.  The process that you start with on day 1 will help you deal with all of it.

All of that is okay.  Your job is not to have a perfect practice or race.  Your job is to show up listen, work hard and embrace the process that this sport requires every day.   It's the little things in the process that you do every day that will get you to your goals such as:

• positive self talk
• pay attention to sets and focus on the work
• better streamlines
• better under waters
• stronger kick
• faster and more aggressive turns
• more confidence
• one practice at a time

As you work through the process this season don't be afraid of making a mistake, they will happen such as

a bad start, missed turn, bad finish or a race that just does not go the way you visualize it going. That's part of not just being a swimmer but a big part of being an athlete.

Mistakes aren't a sign of failure they are an opportunity to grow and learn.  The best swimmers are not the ones who never make mistakes, they are the ones who make mistakes learn from them and come back ready to get after it again.

So, enjoy the journey and process.  Laugh hard.  Enjoy your teammates. Celebrate your improvements.  Set big goals and try things that scare you a little.

PRE SEASON WORKOUT

PURPOSE: Shake off the rust and develop your feel for the water again.  Get some light aerobic work in early.

  Coach Mike’s Clipboard:  Warm up 200 MIX (50 free/ 50 back if you have flags) +12x25 kick every 4th one fast

6x50 @ moderate speed (25IMO+25 free) 15 seconds rest

FINS ON 4 sets of 4  with 10 seconds rest after each 25

25 position 11 kick

25 right arm lead

25 left arm lead

25 fast free

SWIM DOWN 200 (50 swim/50 kick)

READY TO DIVE IN

"You don't have to be great to start, but you have to start to be great."

There is something special about starting a new swim season and although the pool feels familiar after that first dive, everything else feels different.  New groups, new teammates, new goals, new dreams and just maybe a new sense of what you are capable of this season.  

As we prepare to dive into those first practices this season hang onto this thought, "you don't have to be the best swimmer on the first day.  You just need to show up ready to get better."

All swimmers have this one thing in common, they show up that first day with a goal and whatever that goal is, it is important to them.   Most young swimmers look towards a time on the scoreboard as a goal

and that is a great goal to have, but there are other things to look towards that will influence that goal.  Try not to be narrow minded when establishing your goals for this season.  Other goals might be:

• "I want to be a better teammate."
• "I want to work harder when practice get's harder."
• "I want to focus on doing things correctly during practice.  No GARBAGE SWIMMING."
• "I want to be more confident when I step up on the blocks."
• "I want to listen, learn and always give my best effort."
• "I want to take meet feedback back to practice and focus on improving."
• "I want to improve my streamlines."
• "I want to be aggressive and master all my turns."
• "I want to be consistent and start all practices on time."
• "I want to challenge myself with new events this season."
• "I want to stay POSITIVE during tough times including bad races.

The important thing is to pick goals that matters to you.

"SEASON STARTER SET"

Has it been a while since you jumped into the pool and did some swimming?  Over the next few weeks would be a great time to go down to your summer pool and dive into those lap lanes and get in a small non stress workout.  How Often?   Two or three times a week in the water will make that first week of practice go smoothly.

SET:  Purpose is to blow out those cobwebs and reset your feel for the water

200 controlled swim (alternate 50 free/50 kick)

4x50 free @moderate effort 15 rest (focus long stroke and breathing every 3) 

4x50 kick with snorkels and position 11 (focus on your body lines)

2x4x25 IMO (10 seconds rest) Focus on your streamlines and first 2 strokes during breakouts)

4x50 free descend speed on each 50 (15 seconds rest)

SWIM DOWN WITH a 200 kick with boards.)

This won' t take you long but it will shake off the cobwebs and set your feel up for the water again.

DON'T FORGET YOUR WATER!!

TIME FOR A REST

 

So now what?  The last, meet, the last cheer, the last race is over for this season.  The times are recorded and in the books and the medals and ribbons have all been passed out. 

The season that you've just completed was not only about the races-- it was about much more even thou you may not realize it at this exact moment.  It was all about building relationships and creating memories long after the races fade with time.

It's was also about building the swimmer and person you want to become.  You learned how to train hard and trust that training in competition.  It was about learning how to celebrate your wins (big or small) and how to bounce back after suffering setbacks.   It was about showing up with a purpose.

What You Should Be Proud Of:

• Your Consistency-- showing up on those days you were tired.  Going hard during sets when you were exhausted.
• Your Courage-- going outside your comfort zone and racing an event that struck fear in your heart.  Pushing past your comfort zone and trying new skills.
• Your Growth--stronger streamlines, stronger and faster turns, improved race strategies with better pacing.

I know it is hard sometimes to step back and take a break from activities.  Now is the time to be proud of everything you accomplished this year and treat yourself to a small break.  Enjoy your vacations with your family and enjoying hanging out with friends.  Reflect on the past year and how far you have come not only as a swimmer but a young person.  Celebrate that.

Use the next few weeks to start preparing for the upcoming academic year.  It will be here before you know it.  Don't wait until that Sunday night.  Success starts with preparation.

As for your swimming start looking at setting up some goals for the upcoming season both time base and non-time base.  Ask yourself these two questions' 

1) What areas do I want to work on?

2) What is my major weakness?

In a couple of weeks we will post some things here to help you prepare for that next season.

As for now rest. Recharge. Enjoy your break.  And when you get back, we'll build something stronger and better--together.