Every now and then it is good to take a small step back and see what you are up to…and we mean this in the most positive way. Sometimes we forget just how much energy it takes to do what we do, making the sacrifices to train the way we do. Or perhaps you feel like you are in a rut simply grinding out the same routine day after day, week after week. If either of these feelings describes what you are sensing lately then here is an idea. Try it on for size; it may be just what you needed.
Look around at what other events might be available to you that could work as a reward or a challenge…or both. This event could be in your sport or even outside your sport but part of a cross training regimen.
We had over 60 swimmers from our North Bay Aquatics team, both youngsters and Masters, compete this weekend in the RCP Tiburon Mile. For some it was a first time open water event in the chilly waters of San Francisco Bay. The event begins at the ferry terminal in the town of Tiburon, CA. Swimmers ride over to Angel Island, line up on the beach for the start and then race or swim (we had both types of swimmers) back to town. Water temps were mild for the Bay – 63 degrees. There was a flood current so swimming in a straight line was not really a consideration. For many of our group being part of a 600 plus mass start was invigorating, intimidating or both. And that is part of our point here. Do something a little outside of your comfort zone and you get to explore yourself while having the time of your life – OK, maybe we are exaggerating a little
If you are a veteran of open water swims perhaps you could sign up for a pool meet just to see what the other side of your sport looks like. Or you could find a tri or biathlon to mix some variety into your game.
You already know how we feel about surfing. We will add a note of caution here, be safe and surf with a buddy.
We even have one of our young women who is in a boxing match this weekend…for real! We have had several of our swimmers who love boxing as a cross training vehicle who have gotten ready for actually stepping into the ring to see what real contact is like.
As winter time approaches and seasons begin to wind down it is a good time to look ahead and plan something for early in the New Year to keep yourself focused on why you train so diligently. For some it is all about the competition. For most it is all about the lifestyle. Whatever your reason we recommend rewarding and or jumpstarting yourself by stepping slightly outside of the proverbial box.
Let us know what adventure you choose!
Sunday, October 17, 2010
Sunday, October 10, 2010
Revisiting Cycles
This may be a little remedial for some of you but it has been a while since we wrote about cycles in training. At the very least we hope it will give all of you pause about what works - or doesn't - for you. It matters not if you are a part time fitness swimmer or a full time Masters, YMCA or US Swimmer.
What does indeed matter is that you remember you are not best served by going full bore every time you train. Your body recovers and actually gets stronger during the rest phase. Weeks can have cycles, months or seasons can have cycles and even Olympians look at four year cycles. If you are feeling a little beat up you may want to consider changing your cycle.
Here at North Bay Aquatics our Senior team trainers have a weekly cycle that looks like this.
Dry land training is M/W/F for 75 minutes in the morning before school.
Swim training in the morning for 75 minutes is on T/Th before school. It is dedicated
to specific stroke work issues including underwater work.
Additionally, distance swimmers train Wednesday for 75 minutes before school doing longer swims, grooving their strokes while working negative splitting with heart rates in the 140-160 range.
In the afternoons we swim from 5-7 and they look like this.
M/W are full tilt stress days specific to the events that are primary for each swimmer. We have a sprint group with emphasis on 50's and 100's. We have a breaststroke group. We have a 200 group and we have 500, 1000, 1650 group.
Tuesday we have a team meeting for 30-60 minutes often with a special guest presenter. Then we swim 25's and 50's stroke work. This is a total recovery workout. No one's heart rate is elevated.
Thursday is what we call a "light aerobic" day where we swim about 30 minutes with heart rates in the 140-160 range.
Friday is a 90 minute recovery, again stroke work.
Saturday is a 2+ hour long course workout with split groups along the lines of M/W. This is a full tilt stress session as well.
We film every swimmer on T/F so they can see what they are doing from a different vantage point.
So when you look at the big picture we have 8 swims available and 3 dry lands. It is the rare week when anyone can make all 11 sessions due to school demands etc. Having said that, each swimmer knows when the dial gets turned up and when it is turned down. The great thing about this is that each session has a stated specific purpose. Some sessions it is challenging physical work, other ones it is specific muscle group work (dry land) while still other workouts are very specific stroke issues; muscle memory, building myelin wraps.
When do we kick? We kick on M/W/Th/S. The underwater specialists kick with fins, monofins and regular "bare" feet on those days as well as T/Th mornings. We occasionally kick with tennis shoes on as well.
We are very happy with our cycle right now. Our team is swimming faster in workout each week and they have to swim faster on Thursday to get their heart rates to 140-160...an indication of cardiovascular fitness. They all feel empowered. They have a huge amount of confidence. We had a pre-season meet a couple of weeks ago and they could see the results of their training. We have another one this coming weekend and we will have more of the same.
This cycle will change a little as we get closer to the "peak" meet season in December. The basics will remain the same. 8 pool sessions will have no more than 3 stress workouts. The closer we get to the big meet in December the less we will be doing on the stress days.
We encourage you, no matter your level of interest to consider what kind of cycle you can adopt so that your training levels get more advanced. It is truly a self confidence booster when you know without a doubt that you are becoming more capable or faster or fitter...or all three!
What does indeed matter is that you remember you are not best served by going full bore every time you train. Your body recovers and actually gets stronger during the rest phase. Weeks can have cycles, months or seasons can have cycles and even Olympians look at four year cycles. If you are feeling a little beat up you may want to consider changing your cycle.
Here at North Bay Aquatics our Senior team trainers have a weekly cycle that looks like this.
Dry land training is M/W/F for 75 minutes in the morning before school.
Swim training in the morning for 75 minutes is on T/Th before school. It is dedicated
to specific stroke work issues including underwater work.
Additionally, distance swimmers train Wednesday for 75 minutes before school doing longer swims, grooving their strokes while working negative splitting with heart rates in the 140-160 range.
In the afternoons we swim from 5-7 and they look like this.
M/W are full tilt stress days specific to the events that are primary for each swimmer. We have a sprint group with emphasis on 50's and 100's. We have a breaststroke group. We have a 200 group and we have 500, 1000, 1650 group.
Tuesday we have a team meeting for 30-60 minutes often with a special guest presenter. Then we swim 25's and 50's stroke work. This is a total recovery workout. No one's heart rate is elevated.
Thursday is what we call a "light aerobic" day where we swim about 30 minutes with heart rates in the 140-160 range.
Friday is a 90 minute recovery, again stroke work.
Saturday is a 2+ hour long course workout with split groups along the lines of M/W. This is a full tilt stress session as well.
We film every swimmer on T/F so they can see what they are doing from a different vantage point.
So when you look at the big picture we have 8 swims available and 3 dry lands. It is the rare week when anyone can make all 11 sessions due to school demands etc. Having said that, each swimmer knows when the dial gets turned up and when it is turned down. The great thing about this is that each session has a stated specific purpose. Some sessions it is challenging physical work, other ones it is specific muscle group work (dry land) while still other workouts are very specific stroke issues; muscle memory, building myelin wraps.
When do we kick? We kick on M/W/Th/S. The underwater specialists kick with fins, monofins and regular "bare" feet on those days as well as T/Th mornings. We occasionally kick with tennis shoes on as well.
We are very happy with our cycle right now. Our team is swimming faster in workout each week and they have to swim faster on Thursday to get their heart rates to 140-160...an indication of cardiovascular fitness. They all feel empowered. They have a huge amount of confidence. We had a pre-season meet a couple of weeks ago and they could see the results of their training. We have another one this coming weekend and we will have more of the same.
This cycle will change a little as we get closer to the "peak" meet season in December. The basics will remain the same. 8 pool sessions will have no more than 3 stress workouts. The closer we get to the big meet in December the less we will be doing on the stress days.
We encourage you, no matter your level of interest to consider what kind of cycle you can adopt so that your training levels get more advanced. It is truly a self confidence booster when you know without a doubt that you are becoming more capable or faster or fitter...or all three!
Sunday, October 3, 2010
Burn Up Those Legs & Arms
Here's a set we had fun with last week. Take this out for a spin and let us know what you think!
After you get yourself warmed up with 1000 - 1500 there are two sets.
Set 1:
1x200 swim negative split (2nd 100 faster than the first)
4x25 kick fast / .40 (pick whatever interval gives you 15 seconds or so rest)
1x200 swim neg split
3x25 kick fast/same interval as above
1x200 swim neg split
2x25 kick fast/ same as above
1x200 swim neg split
1x25 kick fast
Swim an easy 100
Set 2: you will want some drag device like a parachute, small inner tube, a tethered plastic jug you can fill with a little water, ankle weights (go lightly at first) - you get the idea. You also will want a pull buoy. We recommend a snorkel on the 50's.
1x50/ scull lap one, swim lap two: with pull buoy and drag device
4x100 swim (no toys - snorkel OK) burn up the last lap - interval = 15 seconds rest
1x50/ as above
3x100 swim as above - be sure to blast lap 4
1x50/ as above
2x100 swim as above
1x50/ as above
1x100 swim as above
Cool down with 300 or so
Make sure you blast the 25's kicking and the last lap of the 100 swims and we think you will feel pretty darn good about your workout. Let us know and or share a good one with us!
After you get yourself warmed up with 1000 - 1500 there are two sets.
Set 1:
1x200 swim negative split (2nd 100 faster than the first)
4x25 kick fast / .40 (pick whatever interval gives you 15 seconds or so rest)
1x200 swim neg split
3x25 kick fast/same interval as above
1x200 swim neg split
2x25 kick fast/ same as above
1x200 swim neg split
1x25 kick fast
Swim an easy 100
Set 2: you will want some drag device like a parachute, small inner tube, a tethered plastic jug you can fill with a little water, ankle weights (go lightly at first) - you get the idea. You also will want a pull buoy. We recommend a snorkel on the 50's.
1x50/ scull lap one, swim lap two: with pull buoy and drag device
4x100 swim (no toys - snorkel OK) burn up the last lap - interval = 15 seconds rest
1x50/ as above
3x100 swim as above - be sure to blast lap 4
1x50/ as above
2x100 swim as above
1x50/ as above
1x100 swim as above
Cool down with 300 or so
Make sure you blast the 25's kicking and the last lap of the 100 swims and we think you will feel pretty darn good about your workout. Let us know and or share a good one with us!
Monday, September 27, 2010
Two Very Cool Guys
We speak often in these pages about the value of sharing – sharing our wisdom, our experience, and our perspective – so that others may gain an insight into how to practice their craft. We had the opportunity this last week to have Mike McCarthy speak to our senior team on process. Mike was a member of the US Olympic Cycling Team in 1988 and 1996. Our kids ate up his presentation since it came from “one of them”…not another coach☺. He explained that his belief centered on needing the 3 “P’s” – Psychology, Physiology and Passion. He felt you could get by, do OK with any two but to reach your personal best results you are better served with all three. He was also very clear about the value of Passion. With it, the sky is pretty much the limit; without it – well not so much.
Paul Lundgren swims with us rarely but is a kindred spirit. He always gives warmly and freely from his vast pool (pun partially intended) of knowledge on a wide variety of subjects near and dear to our hearts. Learn more about Paul at www.distanceswimming.com. His article below gives you an insight into his Passion.
Thanks to both Mike and Paul for enriching our lives this week – and forever!
Paul Lundgren swims with us rarely but is a kindred spirit. He always gives warmly and freely from his vast pool (pun partially intended) of knowledge on a wide variety of subjects near and dear to our hearts. Learn more about Paul at www.distanceswimming.com. His article below gives you an insight into his Passion.
Thanks to both Mike and Paul for enriching our lives this week – and forever!
Swimming in the Wild
Sunday, September 19, 2010
Might Seem Like Rocket Science But Is It Really?
How to actually get faster at swimming can get terribly complicated when you look at all the factors involved. The list includes – but is not limited to – body position, strength of a multitude of muscles, coordination of those muscles, flexibility to use those muscles, training regimen, health, nutrition, sleep, staying injury free, dealing with injuries (all athletes have them), race planning, execution on race day, finding a coach who can help, finding a coach who will listen, being mentally tough, being emotionally sound…you get the idea. It all can seem overwhelming at times.
But is it really that complicated?
We give you the tale of two swimmers who have very different events. Each of these women is after the same thing – excellence. Each of these women has different challenges. In our minds however, by looking at the challenge – the goal – it seems rather basic. At the very least the main factor(s) for each is straightforward.
Sasza is a collegiate sprinter. Tyler is a professional Triathlete. Sasza has a spinal disc challenge. Tyler is a world class cyclist and runner. They are very different as is each person. They are very similar in that their quest is a high level one. Sasza has been 50.5 in the 100 yard free and wants to go 49.5. Tyler has won several international events and wants to win this year’s Ironman in Hawaii on October 9th.
At the risk of oversimplifying Sasza needs to be at her best for less than 50 seconds while Tyler needs to swim 2.4 miles in the ocean without using very much energy so she can ride 112 miles on her bike and then run a marathon (26.2 miles).
So how do we assess what each swimmer needs? We look at the task, find the critical elements relative to where each swimmer is today and then develop a training regimen that addresses those needs. Pretty simple from where we sit☺.
Sasza takes about 16 strokes per lap so figuring the dive lap at 12 or so she needs to be able to go full bore for 60 strokes on a total body energy basis but only 30 for each arm. She also needs an incredibly strong core to support her back. Her start will be critical as well as her turn speed and push off strength from the three walls.
Tyler needs completely different things. Her main skill to work on is body position. The less resistance she offers the water the faster and easier she will swim 2.4 miles. She needs to raise her head pretty regularly to keep her sight lines but do it in such a way as to minimize the impact on body position. Her core is very strong yet she needs to connect it to her feet to keep her lower body in line with her hips and torso.
Both women need sound biomechanics so their strokes are efficient. Sasza needs a higher tempo for a much shorter duration than does Tyler. So if you were the coach for each of these women how would you design their training?
At the risk of oversimplifying we offer this snapshot. Sasza needs lots of easy laps with perfect body position and stroke technique – she needs myelin wraps. She also needs a ton of dry land including Pilates. She needs as much high intensity speed work in the pool as she can tolerate. She needs a ton of leg strength work plus as much explosive work with her legs as her back can handle. She doesn’t need any real aerobic work.
Tyler also needs a ton of core work to be able to maintain body position for 2.4 miles. She needs stroke work as well – she needs myelin wraps. Dropped elbows will be a major deficiency for her. She needs very little speed work compared to Sasza. She needs more of the speed play or fartlek type of training plus lots of smooth “steady as she goes” swimming to groove her stroke.
Tyler needs to be efficient and still be able to race for hours after her swim. Sasza has to figure out how to empty her tank precisely at the 49 second mark. Anything left over has been wasted.
This is why swimming is so intriguing to us. The racing options are as varied as the swimmers themselves. We encourage you to boil down your goals to the basics, saving the more complex issues for the rocket scientists.
It could even be as basic as setting your alarm so you actually get to the pool! See you there soon!
But is it really that complicated?
We give you the tale of two swimmers who have very different events. Each of these women is after the same thing – excellence. Each of these women has different challenges. In our minds however, by looking at the challenge – the goal – it seems rather basic. At the very least the main factor(s) for each is straightforward.
Sasza is a collegiate sprinter. Tyler is a professional Triathlete. Sasza has a spinal disc challenge. Tyler is a world class cyclist and runner. They are very different as is each person. They are very similar in that their quest is a high level one. Sasza has been 50.5 in the 100 yard free and wants to go 49.5. Tyler has won several international events and wants to win this year’s Ironman in Hawaii on October 9th.
At the risk of oversimplifying Sasza needs to be at her best for less than 50 seconds while Tyler needs to swim 2.4 miles in the ocean without using very much energy so she can ride 112 miles on her bike and then run a marathon (26.2 miles).
So how do we assess what each swimmer needs? We look at the task, find the critical elements relative to where each swimmer is today and then develop a training regimen that addresses those needs. Pretty simple from where we sit☺.
Sasza takes about 16 strokes per lap so figuring the dive lap at 12 or so she needs to be able to go full bore for 60 strokes on a total body energy basis but only 30 for each arm. She also needs an incredibly strong core to support her back. Her start will be critical as well as her turn speed and push off strength from the three walls.
Tyler needs completely different things. Her main skill to work on is body position. The less resistance she offers the water the faster and easier she will swim 2.4 miles. She needs to raise her head pretty regularly to keep her sight lines but do it in such a way as to minimize the impact on body position. Her core is very strong yet she needs to connect it to her feet to keep her lower body in line with her hips and torso.
Both women need sound biomechanics so their strokes are efficient. Sasza needs a higher tempo for a much shorter duration than does Tyler. So if you were the coach for each of these women how would you design their training?
At the risk of oversimplifying we offer this snapshot. Sasza needs lots of easy laps with perfect body position and stroke technique – she needs myelin wraps. She also needs a ton of dry land including Pilates. She needs as much high intensity speed work in the pool as she can tolerate. She needs a ton of leg strength work plus as much explosive work with her legs as her back can handle. She doesn’t need any real aerobic work.
Tyler also needs a ton of core work to be able to maintain body position for 2.4 miles. She needs stroke work as well – she needs myelin wraps. Dropped elbows will be a major deficiency for her. She needs very little speed work compared to Sasza. She needs more of the speed play or fartlek type of training plus lots of smooth “steady as she goes” swimming to groove her stroke.
Tyler needs to be efficient and still be able to race for hours after her swim. Sasza has to figure out how to empty her tank precisely at the 49 second mark. Anything left over has been wasted.
This is why swimming is so intriguing to us. The racing options are as varied as the swimmers themselves. We encourage you to boil down your goals to the basics, saving the more complex issues for the rocket scientists.
It could even be as basic as setting your alarm so you actually get to the pool! See you there soon!
Sunday, September 12, 2010
An Example of the Power of Sharing
Jim Sugar is on our Masters team. He is a videographer and photographer who has been captured by the power of the pool. He shared the article below with us this week. It is written by Tony Schwartz on 8-24-10 and found in the Harvard Business Review. We liked it so much that it is the focus of our team meeting this Tuesday. See you at the pool!
by Tony Schwartz
Six Keys to Being Excellent at Anything
by Tony Schwartz
Sunday, September 5, 2010
Recovery
Our body adapts to stress - gets stronger - during periods of recovery. Athletes tend to push themselves, always testing limits. We find this to be the case regardless of age. Show us a motivated swimmer and we'll show you one who 9 times out of 10 is over trained and under rested.
You can get away with this for quite some time, especially if you are generally healthy and well nourished. But know this for certain, at some point you reach a stage of diminishing returns.
We see it in our Masters group as well. Often adults use physical exertion to balance and relieve the stress of mental effort. A really good workout relaxes you from the workday stress while improving your fitness level. That is an excellent reason to workout!
Yet, if you find yourself exhibiting any of the following symptoms you may need a day or even two off:
1 - Hard to get out of bed in the morning
2 - Once you get out of bed you still feel sluggish, like you are dragging around
3 - Your early morning pulse rate is elevated 8-10%
4 - You feel achy, flu like
5 - Your swim (or bike or run) times are off noticeably
6 - Your motivation seems to be slipping a little
7 - You are cranky in general
8 - Your body weight is dropping even though you are eating the same
9 - You are trying harder and going slower
You get the idea we are certain. These types of effects suggest that you are nearing or actually in the "Zone of Failing Adaptation". This means that your body is not getting stronger between workouts but actually is still breaking down. And this is not a good thing.
We have seen swimmers who push themselves while in this "Zone". The result is usually a lost season or if you are lucky only part of a season. In our Senior training group - the kids heading for Sectional/State and National meets - we have 11 workouts each week. They look like this: 3 in the weight room and 8 in the pool. It is a rare week when anyone makes all 11. Of the 8 swimming sessions only 3 are listed as "Stress" workouts with an additional 1 listed as "Aerobic". The other 4 are for drill work, pacing skills etc. When we get closer to a December Peak Meet we will drop all those numbers significantly. If anyone shows signs of weakness we will limit their attendance immediately until we see signs of life again.
Our Masters swimmers have workout opportunities 7 days a week. Even if they could figure out how to come 7 days we are pretty sure they would soon find a need for skipping one or just showing up and swimming easy for 20-30 minutes and getting out.
You do not get stronger and faster unless you push yourself. You do not get stronger and faster unless you rest between stress sessions. You can still swim but change your focus to technique and don't even count the laps or yards.
Remember this: when you find yourself in a hole, put the shovel down and stop digging or the hole will get deeper!
You can get away with this for quite some time, especially if you are generally healthy and well nourished. But know this for certain, at some point you reach a stage of diminishing returns.
We see it in our Masters group as well. Often adults use physical exertion to balance and relieve the stress of mental effort. A really good workout relaxes you from the workday stress while improving your fitness level. That is an excellent reason to workout!
Yet, if you find yourself exhibiting any of the following symptoms you may need a day or even two off:
1 - Hard to get out of bed in the morning
2 - Once you get out of bed you still feel sluggish, like you are dragging around
3 - Your early morning pulse rate is elevated 8-10%
4 - You feel achy, flu like
5 - Your swim (or bike or run) times are off noticeably
6 - Your motivation seems to be slipping a little
7 - You are cranky in general
8 - Your body weight is dropping even though you are eating the same
9 - You are trying harder and going slower
You get the idea we are certain. These types of effects suggest that you are nearing or actually in the "Zone of Failing Adaptation". This means that your body is not getting stronger between workouts but actually is still breaking down. And this is not a good thing.
We have seen swimmers who push themselves while in this "Zone". The result is usually a lost season or if you are lucky only part of a season. In our Senior training group - the kids heading for Sectional/State and National meets - we have 11 workouts each week. They look like this: 3 in the weight room and 8 in the pool. It is a rare week when anyone makes all 11. Of the 8 swimming sessions only 3 are listed as "Stress" workouts with an additional 1 listed as "Aerobic". The other 4 are for drill work, pacing skills etc. When we get closer to a December Peak Meet we will drop all those numbers significantly. If anyone shows signs of weakness we will limit their attendance immediately until we see signs of life again.
Our Masters swimmers have workout opportunities 7 days a week. Even if they could figure out how to come 7 days we are pretty sure they would soon find a need for skipping one or just showing up and swimming easy for 20-30 minutes and getting out.
You do not get stronger and faster unless you push yourself. You do not get stronger and faster unless you rest between stress sessions. You can still swim but change your focus to technique and don't even count the laps or yards.
Remember this: when you find yourself in a hole, put the shovel down and stop digging or the hole will get deeper!
Sunday, August 29, 2010
A Couple of Sets to Keep Things Interesting
Last Saturday at our Masters training session we offered two different formats. The first is more aerobically focused while the second is more anaerobically based.
We warmed up with a basic 200 pull, kick, and swim. Then we swam 300 yards every 3rd lap half way under water. This was followed by 6 X 75's where we kicked the first lap and swam the 2nd and 3rd laps. We also asked each swimmer to stop after the 2nd lap and do a pull out on the edge of the deck...it is basically an assisted (water helps make you lighter at the beginning of the press out) pull up.
Then we split into two separate groups. Everyone - we are pretty sure - enjoyed themselves and the challenges offered. Give one or both (we recommend separate days) a try and let us know what you think...better yet, share a favorite set of yours. We'll put it out there for the entire community to try!
The two sets of 4 rounds above the line are for the aerobic folks. The one set below the line are for you sprinters and or folks just getting started. Have fun!
4 Rounds...choose your own interval, be as ambitious as you want
1x200 neg split (2nd 100 faster than the 1st 100)
1x100 neg split...and faster than last of the 100
1x50 ez recovery
Total set = 1600
>>>>>>>>>>>>>>>>>>>>>>>>>>>
4 Rounds...choose your own interval
1x100 build to 75% (then 80%, 85%, 90%)
4x25 taking 3 breaths at each wall at 75% (2nd round 80%, 85%, 90%)
1x50 ez recovery
Total set = 1000
_____________________________________________________
3 Rounds...every swim is on the one minute interval except the last 100
Round #1 effort = 80%, #2 effort = 85%, #3 effort = 90%
1x50 with 15 yards effort
1x25 ez
1x50 with 25 yards effort
1x25 ez
1x50 with 35 yards effort
1x25 ez
1x50 entire swim at effort
1x25 ez
1x100 recovery SAS - Smooth As Silk
We warmed up with a basic 200 pull, kick, and swim. Then we swam 300 yards every 3rd lap half way under water. This was followed by 6 X 75's where we kicked the first lap and swam the 2nd and 3rd laps. We also asked each swimmer to stop after the 2nd lap and do a pull out on the edge of the deck...it is basically an assisted (water helps make you lighter at the beginning of the press out) pull up.
Then we split into two separate groups. Everyone - we are pretty sure - enjoyed themselves and the challenges offered. Give one or both (we recommend separate days) a try and let us know what you think...better yet, share a favorite set of yours. We'll put it out there for the entire community to try!
The two sets of 4 rounds above the line are for the aerobic folks. The one set below the line are for you sprinters and or folks just getting started. Have fun!
4 Rounds...choose your own interval, be as ambitious as you want
1x200 neg split (2nd 100 faster than the 1st 100)
1x100 neg split...and faster than last of the 100
1x50 ez recovery
Total set = 1600
>>>>>>>>>>>>>>>>>>>>>>>>>>>
4 Rounds...choose your own interval
1x100 build to 75% (then 80%, 85%, 90%)
4x25 taking 3 breaths at each wall at 75% (2nd round 80%, 85%, 90%)
1x50 ez recovery
Total set = 1000
_____________________________________________________
3 Rounds...every swim is on the one minute interval except the last 100
Round #1 effort = 80%, #2 effort = 85%, #3 effort = 90%
1x50 with 15 yards effort
1x25 ez
1x50 with 25 yards effort
1x25 ez
1x50 with 35 yards effort
1x25 ez
1x50 entire swim at effort
1x25 ez
1x100 recovery SAS - Smooth As Silk
Sunday, August 22, 2010
Time vs. Effort or Time + Effort
The big meets for the summer are just about done. The last of the summer championships are in the books. We know there are still several big "end of season" triathlons still on the books but in general things are beginning to wind down.
What we do, especially at this time of year, is to think about things we learned from observing our team perform at the big meets. We add to that what we learned watching other swimmers in the same setting. We have been asking coaches for tips. One very nice thing about American swimming is that coaches seem willing to share ideas about what works and what doesn't...at least in their situations. So here are some of the observations we have made. We'd love to hear from you about yours. Sharing is a wonderful of getting better.
Jim Bauman, the US Swimming Sports Psychologist, encourages athletes to "make sure your autopilot is engaged" when it comes to being able to perform at big meets.
In butterfly we saw Tyler McGill breathe every stroke for about 90 meters and then none at all for the last 10 meters. We also saw Michael Phelps take 17 strokes per lap - talk about distance per stroke.
Larry Liebowitz who coaches women at Oregon State turned us on to tabata training. Look it up on the web and or You Tube. He also said he has been collecting old "retired" fire hoses which are free instead of having to purchase heavy ropes.
Nort Thornton said he had recently seen an older interview with Popov who said the three things he kept thinking about were "rhythm, range and relaxation".
Several coaches spoke about Matt Fitzgerald's new book "Run".
John Dussliere who coaches the Santa Barbara Swim Club said since he has put his kids on jump ropes his shoulders problems have vanished. He also mentioned a good book, "Evolve Your Brain". He has developed a monster drag chute that seems very interesting. Watch for news about that.
David Marsh talked about how important his Masters group was to his Youth swim team...in a variety of ways from fund raising to development of additional coaches. He is speaking on this topic at the ASCA World Clinic.
And then this gem, from Theo St. Francis, a sophomore who swims for North Bay Aquatics. We were talking about the upcoming season and how many workouts each week he would be able to make given his school schedule and his commute. He had big improvements in his backstroke this year and can now "see" making his Junior National cuts. We said to some degree it matters how many sessions you make but it is even more important to put your best effort forward when you do train. He responded nearly instantaneously, "If I'm going to put in the time I might as well put in the effort". Truer words have never been spoken. It made us think about how many athletes - and coaches - put in the time but not the effort. And how many put in the effort but not enough time to really make a difference. It is definitely the combination that makes the difference. Put in the time plus the effort and you will get the results...especially if your auto pilot is engaged.
See you at the pool!
What we do, especially at this time of year, is to think about things we learned from observing our team perform at the big meets. We add to that what we learned watching other swimmers in the same setting. We have been asking coaches for tips. One very nice thing about American swimming is that coaches seem willing to share ideas about what works and what doesn't...at least in their situations. So here are some of the observations we have made. We'd love to hear from you about yours. Sharing is a wonderful of getting better.
Jim Bauman, the US Swimming Sports Psychologist, encourages athletes to "make sure your autopilot is engaged" when it comes to being able to perform at big meets.
In butterfly we saw Tyler McGill breathe every stroke for about 90 meters and then none at all for the last 10 meters. We also saw Michael Phelps take 17 strokes per lap - talk about distance per stroke.
Larry Liebowitz who coaches women at Oregon State turned us on to tabata training. Look it up on the web and or You Tube. He also said he has been collecting old "retired" fire hoses which are free instead of having to purchase heavy ropes.
Nort Thornton said he had recently seen an older interview with Popov who said the three things he kept thinking about were "rhythm, range and relaxation".
Several coaches spoke about Matt Fitzgerald's new book "Run".
John Dussliere who coaches the Santa Barbara Swim Club said since he has put his kids on jump ropes his shoulders problems have vanished. He also mentioned a good book, "Evolve Your Brain". He has developed a monster drag chute that seems very interesting. Watch for news about that.
David Marsh talked about how important his Masters group was to his Youth swim team...in a variety of ways from fund raising to development of additional coaches. He is speaking on this topic at the ASCA World Clinic.
And then this gem, from Theo St. Francis, a sophomore who swims for North Bay Aquatics. We were talking about the upcoming season and how many workouts each week he would be able to make given his school schedule and his commute. He had big improvements in his backstroke this year and can now "see" making his Junior National cuts. We said to some degree it matters how many sessions you make but it is even more important to put your best effort forward when you do train. He responded nearly instantaneously, "If I'm going to put in the time I might as well put in the effort". Truer words have never been spoken. It made us think about how many athletes - and coaches - put in the time but not the effort. And how many put in the effort but not enough time to really make a difference. It is definitely the combination that makes the difference. Put in the time plus the effort and you will get the results...especially if your auto pilot is engaged.
See you at the pool!
Sunday, August 15, 2010
Every Race
If you are a competitive swimmer or tri-athlete you probably have been racing this summer. We have been to many meets and watched maybe close to 1,000 swims in which our swimmers have raced.
One of the things we have observed is that each and every single swim is an opportunity to learn something. It always is; never fails.
This is true regardless of the time posted or the place achieved.
If you are interested in becoming more proficient at what you do you need to realize this as a given. The trick of course is to then determine what you are going to do with the information.
To be able to get at the information – and we mean really access the information – you must get past the emotion of the race. Emotions are part of the mix; always will be. You are perhaps elated or disappointed or embarrassed. It makes no difference and that is OK.
You can use the emotion to fuel your desire to learn. If you raced well and are super pumped, use that excitement to your advantage. If you underperformed then likewise use that to get energized about fixing some “stuff”.
What we are driving at today is that unless you use the information that is always available you have wasted another opportunity to learn about your craft.
Those who improve do so because they use what they learn and get smarter at figuring out how to perform their best when it counts the most.
The process of learning and then using the knowledge is absolutely what fires our engines as coaches. It really is pretty darn simple, not always easy, but worth every single early morning wake up call!
One of the things we have observed is that each and every single swim is an opportunity to learn something. It always is; never fails.
This is true regardless of the time posted or the place achieved.
If you are interested in becoming more proficient at what you do you need to realize this as a given. The trick of course is to then determine what you are going to do with the information.
To be able to get at the information – and we mean really access the information – you must get past the emotion of the race. Emotions are part of the mix; always will be. You are perhaps elated or disappointed or embarrassed. It makes no difference and that is OK.
You can use the emotion to fuel your desire to learn. If you raced well and are super pumped, use that excitement to your advantage. If you underperformed then likewise use that to get energized about fixing some “stuff”.
What we are driving at today is that unless you use the information that is always available you have wasted another opportunity to learn about your craft.
Those who improve do so because they use what they learn and get smarter at figuring out how to perform their best when it counts the most.
The process of learning and then using the knowledge is absolutely what fires our engines as coaches. It really is pretty darn simple, not always easy, but worth every single early morning wake up call!
Sunday, August 8, 2010
Controlling the Outcome of a Race
We were in Irvine, CA last week at the US Nationals where all the top racers in the country were vying for spots on upcoming National Teams. Initially they were racing to make the Pan Pacific National Team which is competing in Irvine later in August. Additionally, spots on the US World Championship Team next summer are up for consideration as are places on the World University Games. So you get the picture; there was a lot a stake. To no one's surprise there were some excellent races as all finishes in the top eight counted. Who knows, there may have even been a couple of places in the B final that will get selection officials attention. We watched riveted to the action.
Swimmers at all levels have had the experience of having a particularly excellent race where they knew, or fairly certainly knew, they controlled the outcome of a race. One of our swimmers said when talking about Michael Phelps' 200 Free final that 'I can't imagine having control of a race like that". She was referring to the way that Phelps answered Ryan Lochte's challenge off the third wall. Phelps was in the lead with Lochte in close pursuit throughout the early going. Lochte made a move coming into the turn at the 150 actually touching .01 ahead of Phelps. He - Lochte - kept the heat on actually opening a half stroke lead by the 180 meter mark. It was at that point that Phelps hit another gear and at the 192 mark you could tell that he had set up the final 4 strokes so he would hit the wall exactly at the end of his recovery - and just in front of the furious pursuit of Lochte. The margin between the two was about 3 inches and yet you could see that with about four strokes remaining Phelps had set the finish up perfectly.
That is what our swimmer was referring to in her comments about being in control of the outcome of a race. When we see the most accomplished in any field perform at their highest level we simply take for granted that we could never be so equally capable. And yet the exact opposite is true. Most swimmers, indeed all swimmers at a National Championship meet, have experienced this happening. Our swimmer had just done the very same thing 10 days earlier at Sectionals. They have been on the giving and receiving end. If more swimmers gave themselves more credit then they would also be in "the thick of it" when it comes to competing at ever increasing higher levels.
This is the best part of the swimming experience. When we learn the skill of "controlling the outcome of the race" we actually can transfer that skill set to any phase of our life in which we wish to use it! Think about that one for a minute or two...while you are swimming next time
Swimmers at all levels have had the experience of having a particularly excellent race where they knew, or fairly certainly knew, they controlled the outcome of a race. One of our swimmers said when talking about Michael Phelps' 200 Free final that 'I can't imagine having control of a race like that". She was referring to the way that Phelps answered Ryan Lochte's challenge off the third wall. Phelps was in the lead with Lochte in close pursuit throughout the early going. Lochte made a move coming into the turn at the 150 actually touching .01 ahead of Phelps. He - Lochte - kept the heat on actually opening a half stroke lead by the 180 meter mark. It was at that point that Phelps hit another gear and at the 192 mark you could tell that he had set up the final 4 strokes so he would hit the wall exactly at the end of his recovery - and just in front of the furious pursuit of Lochte. The margin between the two was about 3 inches and yet you could see that with about four strokes remaining Phelps had set the finish up perfectly.
That is what our swimmer was referring to in her comments about being in control of the outcome of a race. When we see the most accomplished in any field perform at their highest level we simply take for granted that we could never be so equally capable. And yet the exact opposite is true. Most swimmers, indeed all swimmers at a National Championship meet, have experienced this happening. Our swimmer had just done the very same thing 10 days earlier at Sectionals. They have been on the giving and receiving end. If more swimmers gave themselves more credit then they would also be in "the thick of it" when it comes to competing at ever increasing higher levels.
This is the best part of the swimming experience. When we learn the skill of "controlling the outcome of the race" we actually can transfer that skill set to any phase of our life in which we wish to use it! Think about that one for a minute or two...while you are swimming next time
Sunday, August 1, 2010
Handling Disappointment from the Parent’s Side
One of the absolute toughest roles in the sporting experience is that of being an athlete’s parent. For the most part a parent wants only success for his/her daughter/son. The role the parent plays changes as the athlete gets older and more experienced. Imagine Michael Phelps’s Mom’s role over the years. As a swim parent you go through several levels as the swimmer grows up both chronologically and experience wise.
An 8 year old needs to be transported to practice even encouraged to go on many days. They need suits and goggles picked out and purchased. Events at meets need to be chosen and then entered (and paid for). Driving to the meet, feeding, handling the towels and all the logistics fall in your lap. In many ways all the 8 year old does is swim the race and you as parent pretty much do all the rest. The coach plays a role here but in reality probably much less of a role than she/he thinks. The overall focus here is FUN. Make swimming and racing fun and the little ones will keep coming back for more.
If a swim doesn’t turn out exactly how the swimmer wanted it to (and keep in mind that many of them have no real idea how they want it to turn out) as a parent you MUST hide your disappointment. Remind the swimmer they have lots more races and things will change for the better. For the young ones this is true beyond a doubt.
As the swimmer gets older they can start to connect the dots between effort put in to practice and results achieved in meets. They can begin to pick events they choose – not the ones you have chosen for them…remember they do the swimming. If you really think they should swim a 500 but they prefer the 100 perhaps you need to join a Masters team and enter a 500, you know, to sort of get it out of your system☺.
And remember, as they get older and start to distance themselves from you, you must still hide your disappointment when they do not perform up to their and or your levels of expectation.
Trust us on this one point if on no other. No matter what your relationship is with your swimmer, as a parent they so much want your approval, especially when things are going tough for them; and every swimmer on the planet has down cycles. Michael Jordan was cut from his high school basketball team as a sophomore. As a pro, he was trusted to take the game winning shot and failed 26 times in his career. He got over it. Your swimmer will get over his/her slow swim; they may never get over the look of disappointment on your face after a tough race. Show and give love and support and you will win another day, sooner than later. You MUST hide your disappointment.
Not long ago we were coaching at the local Junior Olympic long course meet. We observed a young man in the 15-16 age group racing the 1500 meter swim. His Dad was counting for him. After about 300 meters it was obvious – at least to the Dad by his body language – the swim was not going particularly well. At about 600 meters the volume in the Dad’s voice came up 20 or so decibels and had a decidedly critical tone to it. As the swimmer came into the turn Dad was furiously shaking the counter up and down and yelling “Kick harder, come on kick harder”. We wondered if the swimmer could read the counter since it was moving up and down pretty fast. We wondered if the swimmer could actually hear the words the Dad was yelling. We think there is a difference between a loud voice exhorting a swimmer on to glory and a loud voice yelling “commands”.
When the race concluded the Dad walked away from the end of the pool, heading down to the finish end, his head hung down dejectedly muttering to himself. One could only imagine the scene that was to become the swimmer’s next life’s chapter. The ride home gave us pause to think.
Swimming is important to our kids especially as they get older. As one gets closer to 0:00.00 the time reductions become more challenging to achieve. Olympians often go years without improving a time, rather they look for improvement in how well they swim, not merely how fast.
Our sport offers a refreshing respite from subjectivity. No one cares how good you look (though every coach worth her/his salt cares about how good you look in the water!!) they just hand out the medals based upon how fast you swam relative to the rest of the competition. And at the end of the day as a parent it is your responsibility to reward your swimmer’s effort based upon their level of accomplishment in the big view, not merely upon time. There are many swimmers who have posted a very fast time and yet the swim was not done correctly. Conversely, we have seen many excellent swims where the time was not a personal best but there was a lot to be excited about of which to be proud.
As Helen Swartz said many times in the last few months of her glorious life, “I think it is important for each of us to do the very best we can. And only we know if we are doing our best.” As most of you know, Mom’s often have the final word!
An 8 year old needs to be transported to practice even encouraged to go on many days. They need suits and goggles picked out and purchased. Events at meets need to be chosen and then entered (and paid for). Driving to the meet, feeding, handling the towels and all the logistics fall in your lap. In many ways all the 8 year old does is swim the race and you as parent pretty much do all the rest. The coach plays a role here but in reality probably much less of a role than she/he thinks. The overall focus here is FUN. Make swimming and racing fun and the little ones will keep coming back for more.
If a swim doesn’t turn out exactly how the swimmer wanted it to (and keep in mind that many of them have no real idea how they want it to turn out) as a parent you MUST hide your disappointment. Remind the swimmer they have lots more races and things will change for the better. For the young ones this is true beyond a doubt.
As the swimmer gets older they can start to connect the dots between effort put in to practice and results achieved in meets. They can begin to pick events they choose – not the ones you have chosen for them…remember they do the swimming. If you really think they should swim a 500 but they prefer the 100 perhaps you need to join a Masters team and enter a 500, you know, to sort of get it out of your system☺.
And remember, as they get older and start to distance themselves from you, you must still hide your disappointment when they do not perform up to their and or your levels of expectation.
Trust us on this one point if on no other. No matter what your relationship is with your swimmer, as a parent they so much want your approval, especially when things are going tough for them; and every swimmer on the planet has down cycles. Michael Jordan was cut from his high school basketball team as a sophomore. As a pro, he was trusted to take the game winning shot and failed 26 times in his career. He got over it. Your swimmer will get over his/her slow swim; they may never get over the look of disappointment on your face after a tough race. Show and give love and support and you will win another day, sooner than later. You MUST hide your disappointment.
Not long ago we were coaching at the local Junior Olympic long course meet. We observed a young man in the 15-16 age group racing the 1500 meter swim. His Dad was counting for him. After about 300 meters it was obvious – at least to the Dad by his body language – the swim was not going particularly well. At about 600 meters the volume in the Dad’s voice came up 20 or so decibels and had a decidedly critical tone to it. As the swimmer came into the turn Dad was furiously shaking the counter up and down and yelling “Kick harder, come on kick harder”. We wondered if the swimmer could read the counter since it was moving up and down pretty fast. We wondered if the swimmer could actually hear the words the Dad was yelling. We think there is a difference between a loud voice exhorting a swimmer on to glory and a loud voice yelling “commands”.
When the race concluded the Dad walked away from the end of the pool, heading down to the finish end, his head hung down dejectedly muttering to himself. One could only imagine the scene that was to become the swimmer’s next life’s chapter. The ride home gave us pause to think.
Swimming is important to our kids especially as they get older. As one gets closer to 0:00.00 the time reductions become more challenging to achieve. Olympians often go years without improving a time, rather they look for improvement in how well they swim, not merely how fast.
Our sport offers a refreshing respite from subjectivity. No one cares how good you look (though every coach worth her/his salt cares about how good you look in the water!!) they just hand out the medals based upon how fast you swam relative to the rest of the competition. And at the end of the day as a parent it is your responsibility to reward your swimmer’s effort based upon their level of accomplishment in the big view, not merely upon time. There are many swimmers who have posted a very fast time and yet the swim was not done correctly. Conversely, we have seen many excellent swims where the time was not a personal best but there was a lot to be excited about of which to be proud.
As Helen Swartz said many times in the last few months of her glorious life, “I think it is important for each of us to do the very best we can. And only we know if we are doing our best.” As most of you know, Mom’s often have the final word!
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