NO MATTER WHAT

 “If you don’t see yourself as a winner, than you cannot perform as a winner”

Good races start with great self belief.  The swimmers who have the greatest success are the swimmers who are disciplined have great confidence and an unshakable self-belief in themselves, no matter what.

You may have all the talent and be the greatest worker during practice, but without the belief in your work and talent, your chance of success will always be limited in some degree.  

The bottom line is it comes down to your mindset (sound familiar) which is critical to your success, without it you often sabotage all your hard work in the pool.  When you step onto the blocks you should have the mindset that you can win anything no matter the distance or the event.  No matter what.  Probably not realistic but that’s what your mindset should be.

The truth is no one is born a winner however no one is born a loser either.  Everyone is born a chooser, so what is your choice going to be.  There will e both good and bad days, it’s normal.  This Is why journalling your workouts and competitions good or bad is so important when working on your mindset.  

It serves as your swimming resume that you can refer to and remind yourself that you have done this before which will motivate you to keep moving forward.

THE SEAL SET

Focus is to keep it moving at a fast pace and keeping your heart rate up on all the 25’s.  The 50’s are an active recovery swim.  There is no stopping for any reason until we get to the swim down set.

40x25 @25 free

50 back @2:00 drill/swim (active recovery)

30x25 @30 back (hit all UW off walls between flags and 10m)

50 breast@2:00 drill swim (active recovery)

20x25 @35 breast with fins (with a free kick set your corners hard

50 fly @2:00 drill swim (active recovery)

10x25 @25 fly with fins

Fins off

SWIM DOWN

6x75 @1:20 (50 free to back+25 kick on back)

NUTRITION CORNER

15 minute power pasta bowl

Ingredients 

• Cooked pasta
• Rotisserie chicken, turkey, meatballs or white beans
• Spinach, cheery tomatoes, zucchini, or frozen mixed veggies 
• Light marinara, or olive oil

BENEFITS 

• Carbs restore energy
• Lean protein repairs muscles 
• Veggies add hydration + vitamins 

As always don’t forget your 

TRIVIA MAIL BOX

LAST WEEK ANSWER: B  The temperature of a competitive pool should be 77-82.4 degrees

This weeks question: Which nutrient is important for a swimmer to include in a meal to repair muscles after a swim practice or swim meet?