BEHIND THE BEST TIMES

 "Swim your own race.  Be in competition with no one but yourself."

The best times in swimming come from a mix of physical, technical, and  mental factors working together.  There's no magic ingredient-- you hit your peak performance when all these systems align.

Let's dive into what actually drives best times;

• Stroke efficiency-- DPS is one of the strongest predictors of your race performance.  You must be able to hold that DPS at high stroke rates and when fatigue.  This comes from consistency in practice.  Pretty simple stuff. Right.
• Stroke rate-- Speed= stroke rate+ distance per stroke.  Learn to push your stroke rate up without losing DPS.  Critical for sprinters.
• Starts and turns-- Explosive starts and turns are where you can outperform your competition in races.  You might not be able to win races here but you can definitely lose a race or swim harder to come from behind.
• Lower body power-- Don't be lazy in your kick sets in practice.  Strong legs drive starts, turns and that sprint to the wall.
• Swimming velocity-- faster top end speed is a key factor in your race performance.  This all means you need several race strategies depending on the event you are swimming.

MAKING PROGRESS TOWARDS YOUR BEST TIMES

Progress is not magical its takes commitment, dedication and focus.  Focusing on the drills and your technique during workout is critical especially at a young age.  The reason is simple because progress towards those best times will begin as you get faster and older.  Performing each set and repeat with a purpose will keep you on track for those best times.

Know how to pace the event your racing in and don't be afraid to challenge yourself somewhere in the race.  Have the confidence in the event your racing and be the swimmer you've trained to be.  Focus on the the execution of your race.

SET OF THE WEEK: DIVISIONALS  this was Tuesday 

meet warm up

4x50 free @1:00 descend to fast

4x25 kick @40 descend to fast

4x50 @1:10 (IMO/free or stroke /free)

SPEED DRILL 16X25 (4SETS OF 4)  swim the stroke your swimming Saturday and stay with each stroke thru each round

 3x25 spin drills @45

1x25 fast stroke @45

rest 15 between each round.

Back shoulders up arm tempo

Breast and Fly with free kick

Free head up and steady

swim down

IM SWIMMERS 3 rounds on me

25 fly

50 fly to back

25 breast

50 back to breast

25 free

50 breast to free

swim down

TRIVIA TIME

Last week’s answer: When the league started the first difference from today and then was that the 8 and under's did not swim fly.   There were also only 12 swimmers who qualified in each event.  The 13-14 and 15 -17 age group (yes it was 17) all swam 100's at divisional's and all stars.  And yes I had to do those 100's.

 THE CROSSOVER TURN.  ( some people have asked). 

B

Before you use this remember on race day be the swimmer you’ve trained to be.  

WHEN THE LIGHTS COME ON

 "Keep your face always toward the sunshine--and shadows will fall behind you."

You ever had one of those days where everything lines up or a swim meet where every race it seems like everything just seems to go off without a hitch.  My little swimmers that’s when the lights go off in your head and you begin to believe that when you work hard, pay attention to the little things during practice the process will come together on race day. 

As you begin to head into the last weeks of your season begin to lock in to the little things during practice that will pay big dividends during championship week.  You know what they are;

• starts

• streamlines
• strong breakouts
• strong kick
• fast turns 
• big finishes 

Coaches say when the lights on it refers to that mental shift from preparation to performance.  It's the moment the meet begins, your name is called, and it's time to trust your training instead of thinking about every detail.

• TRUST THE WORK.  You've already done the hard training.  Race day is about executing, not overanalyzing.
• EMBRACE THE PRESSURE.  The "lights" aren't something to fear--they're an opportunity to show what you've prepared for.
• STAY IN THE PRESENT.  Focus on your race plan and what you need to accomplish: the start, underwater kicks, turns, finish.  Don't worry about times until your fingers touch the wall and the task at hand is complete.
• RACE WITH CONFIDENCE.  The goal is to be aggressive and enjoy the challenge.

When those lights go on, don’t try to become a different swimmer.  Be the swimmer you’ve trained to be.  Trust your preparation, race with confidence, and let your hard work shine.   The lights do not make the swimmer they only reveal the swimmer that’s already there. 

SWIM SET OF THE WEEK

FRIDAY JULY 3. Annual dolphin triathlon 

500 swim (rules no flip turns. Odd lengths breathe head up)

2.0 run

500 kick (replaces the bike)

TRIVIA CORNER

LAST WEEKS QUESTION WAS: how was swimming different 250 years ago?

Most people could not swim and those that did swam out of necessity rather than for leisure or sport.  In the colonies swimming was done as a vital combat skill for scouting or retrieving equipment.  However, Native Americans were know for their aquatic skills.

This weeks question. How did NVSL DIVISIONAL meets differ in the 1970’s from today?

YOUR PATH

" Everything you've ever wanted is on the other side of fear."

 What is your swimming path?  What are your goals?  Your aspirations?  Your dreams?  Your practice habits?  Your work ethic?

Your swimming comes down to writing your own story and not someone else's story.  The story you write on your curiosity, experience, goals and aspirations which may be different from swimmer to swimmer.

There are many "WINS" involved with swimming and these wins differ from swimmer to swimmer.  A lifetime personal best may be a huge win for most swimmers while just winning a heat or event might be huge for others depending on their path for that race.  Then their are swimmers who try a new event/distance and finishing with good technique under fatigue.  A big win might also come in practice with a great set with great effort all the way through.  Then there are those wins when you walk away feeling good about the improvements/strides your making in starts, turns, breakouts, kick, finishes and race strategies.

Swimmers also thrive on many things.  It could be the thrill of competition and racing that they are looking forward to or it may be all the fun things that happen in swimming.  It could be the joy of jumping

into that water and letting it engulf where you feel like you have super powers as you move through that quiet atmosphere.

Your mindset will also have a direct impact on your journey down the path in your swimming.  You have probably already discovered that competition brings with it the "thrill of victory and the agony of defeat" and you need to grow emotionally and confident as you go down your path.  

These paths aren't separate, they're parallel paths and need to move in the same direction on the way to your destination.

FAVORITE SET FROM LAST WEEK 

MEET WARM UP (THE USUAL)

4x50 free @1:00

4x25 kick @40 descend 

4x50 stroke/free @1:10

BREATH CONTROL SET on coaches whistles 

 

3x25 free (breathe every 2/ every 3 and every 4) + 1x25 fly fast from a start

3x25 free (breathe every 3/ every 4/ and every 5) + 1x25 fly fast from a start

3x25 free (breathe every 4/ every 5/ and every 6) + 1x 25 fly fast from a start 

HUMP DAY SET (back and fliers stay in competition pool. Breaststrokes go to trap pool)

200 of stroke you picked (focus on smooth and long + strong turns

3x25 sprint stroke from a start walk around

150 of your stroke same as above but more effort

2x25 sprint stroke from a start walk around

100 of your stroke same as above but get I to race speed on back 50

1x25 sprint stroke from a start walk around 

Everyone to competition pool deep end for a 5 minute treading water

NUTRITION CORNER--"THE BREAKFAST of CHAMPIONS"

• THE CLASSSIC--A plain bagel or slice of white toast with a thin layer of peanut butter or almond butter topped with sliced bananas.
• THE WARM BOWL--Instant oatmeal or low-fiber cereal made with low-fat milk, topped with some kind of fruit.
• THE POWER COMBO-- Scrambled eggs with a side of fruit and a slice of whole wheat or white toast.
• FOR NERVOUS SWIMMERS-- A fruit and yogurt smoothie with a handful of oats blended in.

TRIVIA CORNER 

Last week’s answer— the average strong swimmer can swim at a 1.0–1.2 miles per hour which is equivalent to 2000-3000 meters an hour.

In honor of AMERICA 250 this week’s question is, how was swimming different in 1776 than it is today in 2026?