WINNING OUT OF THE POOL

"A pool is 25 yards/meters or 50 meters long, but the race is won in that little space between your ears."

 You've just finished your race and your eyes immediately look towards the scoreboard and your time.  If your like a lot of young swimmers you think that time is the result of the work you have done in the pool during practice.  That is only a piece of the total picture you are creating on the canvas.

Those swimmers who are truly successful are built by what they do outside the pool just as much as what they do in it.  The week has 168 hours in it and most of you are in the pool 8-12 hours a week depending on how many days you swim a week.  That leaves you with anywhere from 156-160 hours away from the pool and those hours are what I refer to as "winning out of the pool."

I like to think of 5 areas where a swimmer can win away from the pool; life habits, character, mindset, nutrition, recovery, and mindset.

LIFE HABITS-- If your organized your life is less chaotic including your swimming.

• school work organized, homework done, projects are being done=less stress
• show up ready and be ready on time to begin
• pack your bag the night before
• keep gear ready/clean/ have extras
• respectful, coachable, consistent

MINDSET--Winning starts before you step up on starting blocks.

• positive thoughts/and self talk
• what's your focus today
• turn mistakes into a learning opportunity
• "strong finishers think strong first"

NUTRITION-- "Fuel your body like you want to perform"

• balanced meals: protein+ carbs+ produce+ healthy fats.
• smart snacks: yogurt + fruit + granola bars + pretzels + trail mix
• limit those sugary drinks/ energy drinks (50/50 mix)
• hydration starts early in the day

RECOVERY--"Fast swimmers aren't tired swimmers."

• proper sleep: 8-10 hours
• bedtime consistency (on weekends too)
• HYDRATE throughout the day
• post workout fuel
• recovery is a skill--practice it

CHARACTER--"Fast is fun.  Character is your true identity."

• honest effort (its a choice)
• discipline over easy/convenience
• own mistakes
• support group/teammates
• lead by example

MAKO SET OF THE WEEK

This set was what  I call a technique reset +speed set to wrap up our short course season.

6x25 @30 fly fins (#1= right arm. #2= left arm. #3 = full stroke strong x2) 

1x50 @1:00 fly fast

Rest 15 hydrate

6x25 back fins @30 (#1 =right arm   #2= left arm. #3= full stroke x2) 

1x50 @1:00 fly to back fast

1x50 @1:00 back fast

Rest 15 fins off hydrate

6x25 breast @35 (#1= pull kick kick. #2= full cycle +3 seconds =3 full breaststroke fast hands forward and get flat before next cycle.

1x50 @1:00 fly to back fast

1x50 @1:00 back to breast fast

1x50 @100 breast fast

Rest 15 hydrate

6x25 free@30 catch up high elbow recovery

4x50 @1:00 IM

TRIVIAL MAILBOX

Last week’s answer— A cannonball 

This week question:  What president had an outdoor pool installed at the White House in 1975?