THE FIRST WEEK

Great Job to all Junior Gold, Senior Prep, and Junior Blue swimmers we’ve made it through our first week of practice and those first day butterflies 🦋 are in the rear view mirror with nothing in front of us but great workouts and fast times.

It was great seeing all of you again this week as I am sure you all enjoyed getting with your buddies for workouts.  We do have some new mako swimmers in all three groups and it is important that you all introduce yourselves to them and make them feel welcomed.  At the same time let’s work together in helping each other through our workouts with enthusiasm and encouragement.

You all did a great job coming back in somewhat reasonable swimming shape although I heard some moans about swimming against the tide.  The first week was set up to allow us all to get our bearings back which for some of us served as a wake up call to what is needed to get back to where we were back in March and April which was race shape.  Don’t be fooled with the difference between swimming shape and race/competition shape.  For example

I believe I’m in swimming shape but when it comes to racing I’m not even in your league but I understand that.  The point is YOU have to understand where you are today and what you need to do to get where you want to be.  All of you have your books now so try and understand what you have to do outside the pool, we will take care of you at workouts but the work doesn’t stop when the workout is over.

We spent our first week on three of the little things that we talked about in becoming a better meet swimmer and that was our STREAMLINE, UNDERWATER DOLPHINS, and not breathing on our first stroke off the wall or our last strokes into the walls.  Let’s see if we can carry those things I to our second week as we throw in a couple of more.

We finished up our week outside with some IM work and some wall kicking and exploding streamlines.  If the weather stays hot all week and the temperature of the water doesn’t drop maybe we can stay outside next Saturday.  Maybe I’ll put the high dive up for you.

STREAMLINES 

 

 

KICKING WITH SNORKELS 

LABOR DAY WEKEND WORKOUT

You made it to the last weekend of the summer and now have 2 weeks of school completed.  Enjoy this last long weekend before we turn our attention to practice next week.

It look like we are going to get 3 good days of weather so take advantage of the outdoors this weekend, maybe even head to your pools for ONE workout.  I tried to make this workout a fast little sprint workout going into the season.  If you really focus should take about an hour and will get your heart ❤️ rates up.
 

As we near the start of the season, you have to ask how is your is your first practice going to feel?  Is it going to feel heavy and sluggish almost like your swimming against the tide ?  As you prepare for that first practice remember this; there is more to each workout than swimming back and forth and although the yardage is somewhat important it’s not the end all for your story this year.  It’s about what you do with that yardage, with each set and each repeat.  Focus on how you are swimming, how it feels basically the “little things” during the workout.  If you do that than your story will be a best seller.

LABOR DAY WORKOUT

Warm up

2x thru

200 free/ back

2x100 free @1:50

4x50 @1:00 (odds fly to back/ evens free to back) fast

4x25 kick All out @40

Rest 1:00

MAIN SET

8x25 fly ALL OUT FROM A DIVE @40 (5 squats on even ones)

1x50 smooth choice @2:00

8x25 @45 ALL OUT (odds fly evens free with 1 breath ) from a dive ( 5 crunches after even ones)

1x50 smooth choice @2:00

3 rounds

2x50 all out free @45

1x50 choice smooth @2:00

SWIM DOWN

YOUR STORY!

 

We hope that your school year started off well this week and that were able to settle into a academic routine which will go a long way to sailing thrthis year.  

We also hope you were able to get to your pools for a little pre-season work, we are 10 days out from our first practice and when you get to start writing your own story for the upcoming season.

We are going to help those of you in my senior prep Gand Junior gold groups by giving you a little book on day 1 to help you get prepared mentally.  I encourage each of you to make copies of some of the exercises that you will find and use them periodically throughout your journey this season.

It’s always fun and exciting to set up goals plan big and dream big as you start out with something new, but just like with New Years resolutions they fade when that excitement wears away an you realize that you’re going to have to work day in and day out if you want the opportunity to be successful.  This is the reason for these exercises and as your story evolves and changes so will all these other things and that’s okay, it means you are growing as a swimmer and even better as a person.

Your story is like walking down a long hallway of mirrors and with ea h stop, you have to be happy and

proud of what you see and what you can be, without that confident identity you are just throwing all your hopes, dreams and goals into the wind hoping that you end up in a good place

You, are all so powerful and you, have the ability to choose the direction of how both your academic and swimming year will turn out.  I offer you this challenge for the year, don’t wake up that last day having regrets, lay it all out there every day, leave nothing behind and let’s see how we all finish.  

Have a great weekend and if the first week of school was rough make Monday better and then move through the week one day at a time.  Handle what is in front of you.  

WORKOUTS FOR THIS WEEK

#1WARM UP 300 swim 200 pull 100 kick

Pre set with dry land

2x 

' 6x100 free @2:00 

Odd round after first 25 get out 10 squats build the 75

Even rounds first 25 kick fast tread water 60 seconds with hands (not arms out of water) if water not deep enough 10 crunches legs up on edge. (Don’t get water up your nose)

MAIN SET

12x75 @2:00 odds free even IMO  10 push ups after each 750

SWIM DOWN EASY'

WORKOUT #2

 Warm up 

8x

50 kick

100 swim odds free evens 25 stroke 75 free 

Lay on kickboard hold the world for 30 seconds

Rest 30 repeat

PRE SET

12x25 free fast @30

10 push ups

 12x25 kick fast @40

10 crunches 

MAIN SET

600 swim paddles and snorkels stay long distance for stroke

Swim down

1x50 @45

1x50 @50

1x50 @55

1x50 @1:00 smooth

ENDLESS SUMMER WORKOUTS

With the start of a new season staring us down I thought it would be nice to start with a fresh looking for the blog, and as you see I have changed the title.  This blog is yours not mine so I have decided if you all can come up with a catchy title we will go with it, so submit your suggestions to my email.  In order to keep myself out of the “drama” in having to choose I will have my daughters pick the title.  Also if you have topics that you would like to see submit them and I’ll do the work.

 Hey kiddos here are 2 very generic workouts that you can be doing the next couple of weeks as you prepare your bodies and minds for the upcoming season.  Take advantage of the warm weather and outside pools while you can and if you need a pool come on over to LG with a friend or two and I’ll get you in, flags are up at one end with your green pace clock always on.  No excuses.

WORK OUT #1

Meet warmups 

300 free

4x50 free descend @1:00

200 kick

3x50 kick descend @1:15

PRE SET

2 ROUNDS 

4x25 kick@35/40

 3x 30second vertical kick hands up (deep end) 30 second rest

2x50  free to back cruise

1x100 free ALL OUT

Rest 1:00

MAIN SEET

10 x100 (25 kick/ 50 swim @80%/25 kick) with fins (odds @2:00/ evens @1:45)

ALMOST DONE

5x50 @A4 get out 10 crunches 10 leg lifts (use kick board to lay on) @2:00

100 warm down

WORKOUT #2

Warm up 400  RIMO (25 kick 25 smooth swim)

2rounds

2x100 IM (#1 kick/#2 swim cruise) 15 sec rest

1x200 IM (25 kick 25 swim)

Get out 10 push ups/10 crunches/10 leg lifts 

Rest 1:00 repeat

MAIN SET

3rounds

4x75 IM (no fly) 1:20/1:30

4x25 fly smooth breathing 1 up 2 down @30

Get out 10 crunches 

100 free ALL OUT

REST 1:00

100 warm down

One last thing, it’s time to get your ducks in a row, time management is going to be vital for your success. Make sure you have everything in order so you aren’t overwhelmed the first few weeks when we get going.  Get your school supplies, start getting on a regular sleep schedule, and fuel your body for success so your ready to rock in the classroom and the pool.

GEARING UP FOR 2021-22 SCHOOL/SWIM YEAR

Hey all you Mako Blue, Gold, and Senior Prep/Blue Mako swimmers it’s that time of the year where summer is winding down, the guards are ready to blow that last whistle of the year, and you all will be heading back to school.   Enjoy the last few days of summer at your pools and be nice to the guards, maybe even take some bake cookies to them.

Take these last few days and prepare yourself for those first few days of school.  Here is a trick to being ready and getting the most out of those first few days.  This may sound silly and some of you may think it’s way out there but I use to like getting up earlier each day the week before to ease the pain of that wake up call on Day 1.  Try it.   

We also have the other end of the spectrum and that involves a routine for your bed time, remember as an athlete sleep is vital for your recovery.  This is when your body is able to grow, build muscle and wake up the next day stronger.

We are busy planning for the upcoming season and look forward to your arrival on the pool deck.  I will be posting 3 workouts that you may want to do the next couple of weeks, not only to get ready but it will help reduce your anxieties about starting up and relax from the rigors of starting school. Take advantage of your summer pools., water is still warm and not too crowded. 

Have a great weekend and better yet a great start to the school year.

LET THE SUN SHINE IN

 

Another long course meet in our rear view mirror and it was great seeing all of you after a week.  I really didn't realize how much I missed you all after a week.  With that said onto the meet itself.

It was great seeing a lot of you attempt new events especially those of you who swam the 400 free and 400 IM and yes even you Erin with all your negotiations after warm ups. 

Another meet and sometimes the same old story.  Sometimes as athletes I think we are afraid to let the sun shine in even when things seem to be gloomy.  We just came off your first long course meet in two years in mid May where we saw tremendous time drops across the board, and yes it would have been great to see big time drops again but you do have this days when nothing goes right.  Have you ever heard of "Murphy's Law" which states, "Anything that can go wrong will go wrong".  

Going into some of these meets it is important to have a plan and swimming a best time is not the only plan you should have in your tool box.  This plan starts with the meet and your reasons for swimming in it,  and from there its's about your reasons for picking the events to swim.  With this plan in place we can avoid a lot of this that Aimee and I heard, "I don't want to swim that event".  Well why did we sign up for it?  

Next part of the plan is to ask yourself this. What am I trying to get out of this race other than a best time? Maybe you've been working on your pacing or underwater's and if so this is the time to take it out for a spin and see what happens.  Maybe you've working on taking the longer races out faster, here is your opportunity to give it a whirl. Most of the time you hesitate to go outside your comfort zone because your afraid 😱 of what awaits on the other side.

You can't go back and change the beginning, but you can look for the sun 🌞 through all the gloom and start where you are and change the ending.

SUMMERTIME

 

Today is June 1st and yes it's been a whole year since we got back into the water at places like Lakeview, CCF, Fairfax, Army Navy, Sideburn Run, and Mosby Woods. What is different about this year?  This afternoon most of you will be returning to your summer pools for your first afternoon practice with old familiar faces.

Although the water may be chilly enjoy your practice and let the warmth of your friends warm your shivering bones.  Take this first day and soak in your surroundings and enjoy the journey.

Some of you will have the opportunity to be assistant or junior coaches working with the younger swimmers.  As you are working with the younger swimmers on your team always remember that they look up to you and those little eyes are always watching you.  Your self awareness is always important and not just around the team but also away from the team.    

Always remember they are watching your every move, hanging on every word and although at times you will think your speaking a different language they do hear and are soaking it in.  Be positive.  

Some things to think about when meeting those swimmers that first day.

WIN THE WARM UP-- keep it simple and consistent.  keep it short you don't want to lose them during the first few minutes.  Having a routine will save time explaining and get your swimmers into the water on time. They know what to do before they leave the house.  Same thing goes for meets.

Techniques- - with all ages bust most importantly the younger groups teach the finer points that will get them from point A to point B as fast as they can.  Your job is that summer league swimmer not the distance club swimmer.  Think sprints!  they will only be doing 50's and 25's during the summer so throw out those 200 swims even the 100's.  You  already know what win's races in summer league swimming, starts, turns and finishes.  Use one of these as a focal point each day and towards the end of the week reserve one day to put it all together.  A fun thing is to have your swimmers do a quick celebration when finishing at the wall.  It will help them visualize the real thing and it's a way to have some fun with them.

KICKING-- do lots of kicking with your swimmers and don't be afraid to do it without boards.  Position 11 is good for body awareness.

SMOOTH VERSUS EASY. If you have been observant over the years we use smooth and relax as opposed to easy a lot.  Reason is that easy signals the brain to disengage even to the point of being lazy on turns among other things.

STRICT VERUS PUNISHMENT----  there will be times that you need to be strict but you can accomplish this in a fun way.  Never use any type of swimming or stroke such as fly as punishment because that will only teach the swimmer that fly or that swim was a bad thing.  Swimming should always be viewed as a privilege...not a punishment.  

Other Coaching Tips----

• Punctuality--  be on time and that means be there to make sure the pool is set up for them and it's safe before they walk through the gate.  be the last one to leave and make sure the pool looks better than when you arrived.
• Be enthusiastic--- the kids will pick up on it
• Walk Around-- move around the deck with the swimmers.  Coaching from a chair is like asking them to swim from the showers.
• Be Creative-- it's okay to use things from other coaches but be creative about it.  An 8 and under can not handle your terminology or workouts.  Adapt workouts to your swimmers.   Best ideas is a way to create fun.
• Be Yourself--- Don't try to coach like someone else.  You have to discover your own strengths and weaknesses and become YOU.
• Challenge Your Swimmers---  at the end of practice have challenges such as timed finishes from the flags. or one I like is timed 12.5 to a turn with feet on wall. Again think creatively.  And it's fun for them.
• Vary your lanes-- if possible try to vary kids in the lanes from time to time.  It will help head off any developing cliques within the team and is a great way to begin team bonding.
• Swim Meets-- Stay calm, composed and confident.  The swimmers especially in the summer already have a high anxiety level and when they can see you calm it goes a long way to steady their nerves.
• Be Flexible-- if you see something is not working don't be afraid to change on the fly.
• Parents-- have your team reps keep them off your deck and out of the team area.  This is the swimmers sport not the adults.   If they want to talk to you make time away from practice and away from the swimmers.
• They are not you-- Every coach has high hopes for their swimmers, but remember a lot of summer swimmers are just starting out and they will not do thin gs the way you know they are suppose to be done.  be patient with them and regardless of their times if they are better the last day of practice you've done your job.

Above all enjoy your time on the deck with your swimmers and coach at your best every day, leave your drama at the gate.