SPUTTERING

 

You know what is necessary to swim a good race (time withstanding)---that it isn't all that complicated.  We your coaches know it.  We have prepared you for it both physically and mentally (the hardest part) to be ready on race day.  Swimming it or more specifically racing ---well that's another matter entirely, correct.

From that the moment you jumped into the pool and discovered that you had the ability to move through the water like a fish.  Your parents, your first coaches nurtured that ability to the point where you realized you had the unique talent to race and enjoy all the benefits that this sport has to offer.

The way that you talk to yourself goes a long way into the way you perform.  The way you take care of yourself away from the pool also plays a big role in your performance at a practice or meet.  Don't forget your body is your vessel, your engine.  Everything you do, everything you put into it affects it's performance.  You fill your head with excuses, reasons to fail, or bad outcomes---you can't handle it---you get the willies---and you start sputtering, belching and going downhill. 

 You consistently put the wrong food in your body.  You fail to hydrate

the way you should.  You cheat the sand man and don't get the proper rest.  Too much of the wrong stuff and your vessel/engine will sputter all the way down the pool.  On the block.  At the turns.  During the middle of the race.  At  the finish.

Think what a better race it would be without the noise and pressure in your head.  

Everything you need to know is in there, somewhere.

WORKOUT OF THE WEEK

 Although this week’s weather interrupted your school, swimming workouts and any other activities you had planned I hope you took time to go outside and enjoy the fresh air.  Yes, I know you think it’s cold but personally I enjoyed it.  The air was so much cleaner and I was out in it most of the week.  I take cold over real hot anytime.   

Worse part is that it interrupted normal schedules which sometimes is a good thing something of a mental break from the grind.  All that being said hope you have gotten back to the pool and spent some time staying up with your schoolwork.  Don’t procrastinate it will make it that much harder getting back to it

We spent the couple days at the pool with some drills and long swims in the attempt to get back to where we left off last week.  Same outline for all three groups with a few tweaks depending on group

WARM UP

• 200 swim long and smooth (focus on technique)
• 3rounds
• 4x50 free @1:00/55/50/45 (rest 30 between rounds) THROW THOSE TURNS/ DEEP ARM NO BREATH OFF WALLS

2 rounds 

3x50 kick with snorkels @1:10/1:00 (arms position 11

MAIN SET

300 swim (long and smooth) breathing every 3

4x75 @1:20 (25 IMO+50 free focus on that turn)

2x150 swim (long and smooth) breathing 2-3-2)

6x50 @1:00 (25 IMO+25 free) all free fast

3x100 swim long and smooth @2:00 (5 breaths only on each 25)

12x25 IMO (streamlines and breakouts) 1-4 @30. Rest 15 —-5-8 @40 rest 20— 9-12 @35