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.