It’s All About Team

Our North Bay Aquatics team had a visit from Ed Spencer who is on the National Team Staff at US Swimming. He shared with us the value of “Team” as it relates to working with the Nation Team at US Swimming. When a National Team, such as the Olympic Team, is chosen, the first and foremost task of the coaches and managers is to “bond” the swimmers together into a “team” so that each individual swimmer will know they matter, that their performance and actions in support of their teammates counts. Relays are obvious extensions of the team but so too are the individual actions of each member so that all members know they have value and “matter” to each of the others. The following came across our desk this week and we think it speaks directly to this matter…that teams come first and when they do, individuals have success beyond what they could have done on their own.


What sets a successful organization apart from its competitors? You can bet having a successful team is at the foundation of the answer.

• Are you putting your team first?
• Do your team members really understand your overall vision?
• Do team members know what is expected of them?
• How can each team member contribute most effectively?
• What constants hold the team together?

John Murphy's book, Pulling Together...The Ten Rules for High Performance Teams will help you answer these questions...and more...in an easy-to-read format that will give you the tools you need for success, John is a highly recognized author (seven books), speaker and management consultant who has helped some of the world's leading organizations create environments that value and reward teamwork.

Today, I'd like to share an excerpt from John's book entitled "Rule #1 - Put the Team First."

An Excerpt From
 Pulling Together
 by John Murphy

At the center of every high performance team is a common purpose-a mission that rises above and beyond each of the individual team members. To be successful, the team's interests and needs come first. This requires "we-opic" vision (What's in it for we?), a challenging step up from the common "me-opic" mindset.

Effective team players understand that personal issues and personality differences are secondary to team demands. This does not mean abandoning who you are or giving up your individuality. On the contrary, it means sharing your unique strengths and differences to move the team forward. It is this "we-opic" focus and vision-this cooperation of collective capability-that empowers a team and generates synergy, the power of teamwork.

Cooperation means working together for mutual gain-sharing responsibility for success and failure and covering for one another on a moment's notice. It does not mean competing with one another at the team's expense, withholding important data or information to "one-up" your peers, or submitting to groupthink by going along, so as not to make waves. These are rule breakers that are direct contradictions to the team-first mindset.

High performance teams recognize that it takes a joint effort to synergize, generating power above and beyond the collected individuals. It is with this spirit of cooperation that effective teams learn to capitalize on individual strengths and offset individual weaknesses, using diversity as an advantage.

Effective teams also understand the importance of establishing cooperative systems, structures, metrics, incentives and rewards. We get what we inspect, not what we expect. Think about it. Do you have team job descriptions, team performance reviews and team reward systems? Do you recognize people by pitting them against standards of excellence, or one another? What are you doing to cultivate a team-first, cooperative environment in this competitive, "me-opic" world?

It is Never Too Late to Start

We thank fellow Masters swimmer James Collins for sharing this excellent article. If this won’t inspire you – or someone you know! – into action well, then we guess we will have to try another approach. We find it interesting that all over the world folks are getting motivated to “do something with their life”. We also find it instructive that the impetus so often comes from a friend or colleague who pulls, pushes or otherwise moves a person in need off of dead center. Thanks James and we will see you at the pool very soon!

Training for Ironman Triathlons at Age 70

Short and Sweet

"Good Judgment Comes From Experience

Experience Comes From Bad Judgment"

Mark Twain...wiser than most and certainly more adept at expressing his ideas...

Perhaps a good goal for us as athletes, coaches, parents and supporters of same would be to garner as much good judgment while making as little an impact as possible while gathering it.

Lots of Truth in Here

"What is the use of climbing Mount Everest? My answer must at once be, "It is no use." There is not the slightest prospect of any gain whatsoever. Oh, we may learn a little about the behavior of the human body at high altitudes, and possible medical men may turn our observation to some account for the purposes of aviation. But otherwise nothing will come of it. We shall not bring back a single bit of gold or silver, not a gem, nor any coal or iron. We shall not find a single foot of earth that can be planted with crops to raise food. It's no use. So, if you cannot understand that there is something in man which responds to the challenge of this mountain and goes out to meet it, that the struggle is the struggle of life itself upward and forever upward, then you won't see why we go. What we get from this adventure is just sheer joy. And joy is, after all, the end of life. We do not live to eat and make money. We eat and make money to be able to enjoy life. That is what life means and what life is for."

- George Leigh Mallory, one of the English mountaineers who took part in a British expedition to Mount Everest in 1924

Coach Allan Kopel shared this with us. It came to him from a runner he is helping be more proficient in the water.

David Winters, who coaches with us at North Bay Aquatics, observed a few months back that swimming is not extra-curricular but rather co-curricular. When viewed this way, the pursuit of personal success seems rather worthwhile regardless of the outcome.

Larry Fulton, a local basketball coach and trainer we know, said he thought swimmers, runners and rowers (and we add tri-athletes) are the toughest and smartest athletes around since they work so hard without compromise in a very exposed way; they get no rest break; they either keep going and succeed...or they don't.

Lots to think about here...seems to us. What say you?

Connecting the Dots

We have our senior team training really well right now preparing for the November “mid-term” meet which comes up in three weeks. As coaches we always strive to get the swimmers to see how things they do in practice relate to results in meets. We refer to this as “connecting the dots”.

We came up with a simple explanation that seems to be taking hold, having a positive effect if you will. We tell swimmers that “you race like you train, so train like you want to race.” We apologize to the English teachers out there for the grammar. Having said that, this rather simple statement is having an effect. We had a tri meet last Saturday and our finishes are much better. We have been emphasizing that recently…no breathing at the end of free and fly races.

We have also been talking about turns…turning at the same speed you are swimming, as opposed to relaxing through the walls. In this last meet we saw that we need to be better at this in the later stages of the race. We had a number of swimmers who turned well at the 25 and even the 50 wall in their 100’s but really coasted into the 75 wall. It is as if they were taking a short pause in their effort while readying themselves for the last lap and the finish from the 7 or 8 yard mark to the touch pad. So we need to fix that…and we will.

It is really simple sometimes and as coaches we tend to make things a little too complex now and then. Football coaches talk about the fundamentals of blocking and tackling; basketball coaches talk about getting in position for the rebound; swim coaches talk at length about the importance of the start and the turns.

Effective coaches are able to communicate the essentials to their athletes in such a way that those same athletes learn the value of the skill(s) and then make it habit. We are willing to bet a large amount of money that Ryan Lochte spends a lot of time underwater off turns in practice whether he is swimming easily or going for it. He is more than someone who turns really well. Indeed, he is an underwater phenom who to no one’s surprise crushes opponents on the turns. He wasn’t born that way. Neither was Natalie Coughlin. They both learned the value of it and then learned how to do it. It is a skill that is now part of who they are in the water.

What do you want to change in your game? How are you going to do it? Find the dots then connect them. Pretty darn simple…

To Reward Yourself or Jumpstart Your Next Cycle

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!

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!

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!

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!

Swimming in the Wild

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!

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!

Six Keys to Being Excellent at Anything

by Tony Schwartz

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!