Westward passage

 

So I’ve made it this far riding south with the Rockies off to my right just need to find the correct route to go up and over, where is Coach Heather and her GPS not that I would listen to her.  

Crossed over into Canada from North Dakota and went west in Canada.to Calgary and turned left south to Billings Montana 

This will be our road west. Sun road in glacier national park.  On another note will be ending in San Diego sometime late week.  Hoping to be back by Friday practice but because of the heat we are riding less miles with more breaks.  Will definitely be there at st James Saturday morning barring any catastrophe.

Make sure for you prep kids you get a good day of rest tomorrow and a good night sleep.  Get your homework done.  That first day will set the tone for the entire year.  The gold and blue groups let’s get some rest, get your homework 📚 done and set the tone for a successful season on day 1.

Remember our motto “WIN”

SUMMER POOLS CLOSED

 

With summer now officially over and with most summer pools shutting their doors it’s time for us to really switch our focus and get ready for our season.

Always a bittersweet moment as I hate to see these outdoor pools closed as I personally will miss seeing our great staff and all of the kids on a daily basis but it’s time as it gets harder to staff these pools especially if you have 2 front desk and snack bar.  Tuesday will be spent putting furniture away but no covers as I hope to swim outdoors until October.

As you all start your 3rd week of school now is the time to make sure we all have established good routines like getting our proper amount of rest, setting good nutritional habits, drinking lots of water and keeping up with our school work.  Why is this important?  Next week you are going to throw swimming into your routine so let’s make good choices so we don’t get behind.   Don’t forget “WIN”.

MAKO FALL INVITATIONAL MEET

Our first meet is just around the corners so let’s set up your plans now.  As you sign up you should have your list of events that you want to get done and a target date as when to do them.

Here are my thoughts as to what to swim which you may agree with or not but I will give them to you anyway.  First off hydrate before you arrive and during the meet.  12 and under’s pick one 50 and then a couple of 100’s for the first day. Second day same thing but throw in a 200 preferably free or back since we haven’t been in that long.  Whatever you do do something that scares you which will allow you to become comfortable while being uncomfortable.  But what ever you do believe me on the hydration. I believe entries are due on September 15 and when I get back we will have time to adjust entries.

RIPPLES

 

Have you ever thought about how everything that you do in practice has a ripple effect on your races in competition?  This ripple effect has a direct relationship on all of your competitions starting with the first day of practice.  Are you ready to commit and take your swimming to a new level beginning on that first day of practice.

As you begin to think about the start of our season put some thought into the skill set that is holding you back and creating that ripple effect.  It a could something as simple as a streamline off a start or a turn.  What about your breakouts off the walls?   Is the momentum into and out of your turns holding you back? how is your finishing kick Ito the wall?

"LEAVE NO STONE UNTURNED THIS SEASON".  As I said last Saturday everything that you do from that first day of practice will have a direct impact on all your races throughout this season.  I know I';m getting ahead of myself but it happens every year, swimmers wait until the February qualifier meets to start thinking about events and championship season and I always think to myself it's too late now.  Don't make that mistake.  Leave no stone unturned each day as you walk onto the pool deck.  

Know your season plan.  Know the ripples that you need to work on every day to improve.  

We talked some last week about how you should be thinking about setting some goals for the upcoming season and we will sit down the first two weeks of the season and talk about them.

Use this chart on the left as you start thinking about your goals.  Have some big goals but at the same time set some smaller ones that you can hit as you work through the season.  This will accomplish a couple of things, first they keep you on track for that big goal and at the same time they will help you mentally because you will see you can do this,

Goals can always be adjusted as we work through the season.

Aim high and don’t forget to WIN

WORKOUTS FOR THE WEEK

It may be hard this week but see if you can get in a pool once or twice. 

Here are a couple of workouts.

WORKOUT #1 1

WARM UP (600)

3x100 @2:00 or 10 seconds rest) (50 free/50 back)

4x50 @1:00 (25 breast with dolphin kick 25 build free)

4x25 IM KICK @40 (fly hold board at end with face in water. Back hold board on tummy Breast same as fly free hold board stretched out)

PRE SET WITH FINS (500)

20 x25 @30/40 (1-4 breast with free kick fast hands #5 fast free 4xthrough no rest between rounds

MAIN SET (some longer swims here) 900

9x100 with 20 seconds rest between each. #1=70% #2 =80% #3 = 90% get HR REST 1:00  repeat 

Goes like this first one 25 major race 75 free. Second one 50 major race 50 free third one 100 free

SWIM DOWN 

8x10 meter in and out (1 breathing to turn no breathing out. Focus on fast feet to wall swim easy)

WORKOUT #2

WARM UP (600)

3x100 @2:00 (#1 free #2 back #3 free)

PRE SET (600)

4 rounds

4x25 kick @40 position 11 each 25 faster snorkels 

1x50 free @1:00 

NO REST BETWEEN ROUNDS

MAIN SET  (1200)

4rounds

2x100 free second one faster than first

4x25 UWK AS FAR AS YOU CAN HOLDING PERFECT STREAMLINES COME UP SWIM IM ORDER @40

Rest 30

Swim down easy 50

I will be missing the first few days of practice as I will be taking a road trip beginning on Wednesday.  On this trip I have chosen a motorcycle so there will be no room for Coach Heather as I head out for a cross country trip to Oregon and down the pacific coast to LA.  I will be off the grid for this trip so I will try and do an update on Tuesday before I head ou to discuss that first meet.

"WIN" what's Important Now

 

Welcome to the New Season (23-24). It was great seeing all of you this past Saturday as we had a chance to dip our toes into the water and get back to a little swimming.

We hope that your first week of school went well and that you are starting to settle into a routine so that you can throw your swimming into the mix in a couple of weeks. This is an exciting time for you all as you may be settling I not new schools, new classrooms, new teachers, and maybe even some new friends.  Most of all your starting a new year ready for all the new knowledge that you will be absorbing as you go along.  Take advantage of it and remember that you are a student-athlete (notice that although it is a compound noun, which noun comes first).  Keep up with your school work.

For those of you who missed Saturday let's take a moment and re-cap some information we went over so that we are all starting on the same page.

GOLD and PREP GROUP MOTTO THIS SEASON--"WIN". What's Important Now. We want you to stay in the moment and avoid the outside noise this year.  This means the turn coming up is what's important, the set we are working on is the only thing important right then.  You get the message. 

WIN the Day

COACH MIKE'S GOALS FOR SEASON

• Get your swimmer to enjoy a lifetime sport
• Have fun while they are training (this is possible they just have to open their minds to it)
• Help your swimmer grow in the sport and be ready for the next level, and on to H.S swimming and of course be ready for the summer of 2024.
• Prepare them to race all events and give them the confidence to do it and then sit back and enjoy watching them go out and execute.
• Fast times.  Notice where this falls on my list.  If your swimmer follows the process times will take care of themselves.
• Get as many of these swimmers to 14 and under champs and the Elite Classic in March and April.
• Some will make it. Some will not, but life will go on.

NEEDED FOR PRACTICE

• good attitude as you come onto deck. get excited to get better that day.
• be on time
• water bottle HYDRATE DURING PRACTICE.
• listen to the coaches (if your talking your not listening)
• fins, kick-boards, paddles, buoy

TIME MANAGEMENT--this is so important and more so for each of you because you are student-athletes.  Coaches always here this statement from athletes, I never have any time!  Let's break down your week

• A week has 7 24 hour days which gives you 168 hours to work with.
• Average weekly school hours is 31. You have 137 hours left.
• average sleeping hours based on 9 each night is 63. You have 74 left.
• meals 7 hours  week.  You have 67 hours left
• swimming based on 1.5 4 times a week.  You have 61.5 hours left for your self.

Everything is your choice but then so is everyone else's.

EVENTS

• FREE 50-100-200-500-1000-1650
• BACK 50-100-200
• BREAST 50-100-200
• FLY 50-100-200
• IM- 100-200-400 (this is what we are training for)

Know what is required for each group.  In order to get better and improve we will need to step outside of our comfort zones from time to time.

MEETS

Fall invite 9/30-10/1 training meets

Mako Pumpkin 10/28-10/29 training meet

Mako Gobble 11/1-11/2 training meet

Swim and Rock 11/16-11/19 (Trials and final) mini target meet

Mako Holiday 12/1-12/3 mini target meet

Winter Classic 12/7-12/10. First Target Meet

Mako Polar Plunge 1/6-1/7 training meet

Jump Start Travel Meet-1/12-1/15 target meet

Mako qualifier 2/3-2/4 

Presidents Meet 2/16-2/18 Last shot to qualify for championship meets

14 and Under Champs 3/14-3/17

Mako Spring Champs 3/15-3/17

Elite Classic St. Petersburg 4/;3-4/6

Plan early and start thinking about when you are going to swim your events.  Challenge yourself early in the season.

GOALS

As you start planning the first thing I would like you to do is think about some goals for the season ahead. Include big goals and some smaller ones.  Don't just throw out times I want to know the How.  Its like doing your math and school. They don't want to see the answer they want to know how you got there!

PRESEASON WORKOUTS

we talked about getting in a couple of times this week and next so that you get the feel of the water before that first day.  Here are a couple of workouts this week. I f there is no clock just rest 10 to 20 seconds between repeats. you all know the drill.

WORKOUT #1 

WARMUP (600) 3x100 free/ 4x50 kick/swim (no boards odds free even back) 4x25 IM drill

MAIN SET(750)

3x 1st and 3rd round free 2nd round back. 1:00 rest between rounds

4x50 free (right arm only down left arm only back) arm not using at side
1x50 free long and smooth

FINISH UP SET(400) 

8x50 @1:00/1:10 breast to free to back with a twist. On the breaststroke first 50 pullout 1 stroke get flat free to the wall flip backstroke back. Next 50 add a stroke to breaststroke.  Point here is to see how many strokes of breaststroke it takes you to get to the other end.  Once you hit that number stick with it.

WORKOUT #2 

WARMUP THE SAME (600)

Mini set

• 4 rounds (600)
• 50 free kick no boards position 11
• 50 back kick
• 50 free to back swim

Main set (750)

• 3rounds
• 25 breaststroke using stroke count from last workout
• 50 back to breast using your stroke count
• 75 back breast (using stroke count) free
• 100 free (breathing every 3 or 2-3-2)

THE REAL CROSSOVER TURN

 I’ve been asked by some of you about the crossover turn.  A few years ago I found this video where Chloe Sutton does a real good job explaining the steps to a proper crossover turn.   We will spend some time with each step during practice.   If you’re just learning the turn it’s not to be used in any of the meets coming up.  

HEARING without LISTENING

 

Has your coach ever asked you the following question; “ you might be hearing what I say, but are you listening to what I said.”  There is a big difference between the two skills.  We hear through our ears, but I’ll put this out there, we listen with our minds.  Hearing noise involves only one of your senses but to listen you will need more of your senses.

When you hear things you are receiving vibrations through your ears, but listening is done consciously where your mind begins to process the information from the sounds you heard.  It is as importantly a skill as any of your swimming skills.

We LISTEN to our coaches to gain knowledge from our races and to understand what we are doing during the workout, so that we can all become better swimmers.  To listen properly you need talk less and concentrate more when your coaches are communicating.  KNOWLEDGE is POWER.  This is part of the process of this sport.

Don’t be that swimmer who swims mindlessly back and forth without a purpose, YOUR better than that.

Be honest at your workouts and work on the little things to make you a better swimmer.  Stop doing the things that are not helping and will sabotage your races.

BECOME A BETTER LISTENER BOTH AT PRACTICE AND YOUR EVERY DAY LIFE.

ENTITLEMENT

 The boathouse at UVA has this sign over their entrance and I thought how can our groups apply this principle in their swimming and daily lives.  You are not entitled to anything in life and anything you get be grateful for it.

Around swimming and for most sports where it's up to the individual as to how far we can go it's always said that these athletes have great "time management skills, life balancing skills and the ability to improve with each practice.  I fear that sometimes swimmers hear it so much that they have come to believe that all they have to do is pay their dues, show up and go through the workout without much thought on what is really going on.  I fear that there is somewhat of entitlement that has begun to form around some of our swimmers.

Coach Erica and I talked about this last evening after practice and the fact that some young athletes just are not listening and how the skills the coaches are trying to teach them are not being put into practice during the workout. We heard one swimmer exclaim as to how the league record is important to them this summer, however we didn't 't see this during our workout.  This is where "entitlement " comes into focus, yes they are at practice, yes they are swimming down and back the black line but with little thought about what they are doing.  In reality the majority of your best times are left to chance, but so our everybody else's.  Figuring out the process and doing those little things all the time and not just before a race are the things that will improve your chances at crunch time.  You are not "entitled" to your times.

The next item on my list are practices.  You are a young, healthy, and able-bodied athlete and there are very few reasons to miss workouts.  There are sometimes where excuses are justifiable but there are not too many.  You need to take ownership of your own swimming which includes making workouts, having an idea about your times, and putting more thought into your events art meets.  Your parents are not swimming your events, you are. 

It's up to you to take care of that person you see in the mirror even though some people will allow you to get away with things, I will not. "ENTITLED TO NOTHING, but GRATEFUL FOR EVERYTHING".