Monday, January 23, 2017

Great Things Happen When You Put Your Mind To It

TK came to workout yesterday and shared the following with us. We continually talk about these kinds of things and his Mom showed this to him and his immediate thought was to share it with his coaches. Our immediate reaction was, “We’ll share this world wide”. So thanks to TK, his Mom and all of you…oh, one other thing; this goes for parents and coaches as well as athletes. (PS: Talent is overrated)

10 Things That Require Zero Talent

1.      Being on Time
2.      Work Ethic
3.      Effort
4.      Body Language
5.      Energy
6.      Attitude
7.      Passion
8.      Being Coachable
9.      Doing Extra
10.  Being Prepared

Sunday, January 15, 2017

One Team Two Coaches Two Workouts

On our North Bay Aquatics Senior training group we have the luxury of 2 coaches – Ken and Don. Below are 2 workouts, first from Ken and then from Don, that we did this week. We are training very well and doing a lot of meaningful, purpose driven swimming. Our team is responding well especially considering this is the 3rd week of intense work (the 1st two weeks we did doubles – triples if you count the weight room). Now school is back in session so our total volume is down but the effort and intensity remain very high. This will be a breakthrough block for many of our swimmers.

1-10-17 January 10 - Continuation of Training Camp flow

Warm up 4 x 50/.45 then the set below
400 5:20
4 x 50 kick :55
300 4:00
4 x 50 kick :50
200 2:40
4 x 50 kick :45

Pull 500 with paddle as much HBP (3 breaths per lap) as possible ...distance per stroke

Drag suits
Kick 8 x 200
3:00/3:15/3:30/3:45/4:00 - you choose the interval
Every other one get after it

Pull 500 with paddle as much HBP as possible ...distance per stroke

Main swim set
Base of
1:10/1:15/1:20 – you choose the interval

400 NS (negative split)
3 x 100 as fast as you dare
300 NS
3 x 100 as fast as you dare
200 NS
3 x 100 as fast as you dare
100 NS
3 x 100 as fast as you dare

Once done one more 500 +/- pull HBP and out

Water bottle + Grit = Podium  Joe Angry Tuna
Success isn’t owned. It’s leased and rent is due everyday – J.J. Watt
1-12-17 goals: 1 – use skills from last night while under stress      2 – get heart rate up high and keep it up there repetitively for 2+ min
Wmp 4x50 then 6x100p/1:25 then 6x100k/1:45 then 6x100s/1:15
600 swim ez,build,ez,burst by 25’s/9
Get green strap and pull buoys on – pads and snorks optional
8x200/3 pulling
Odd ones broken .5@25 foot touch fast as you can go – get your HR way up
Even ones straight through with even laps, 4, 3, 2, 1 breath per lap
400 swim e,b,e,bur by 50’s/6
8x200/3 swim As Above – flyers, breasters laps 1,4,5,8 stroke – back same or whole 200 if you can – IM’ers lap 1 fly, lap 4 back, 5 breast 8 free
On the odd ones broken .5@25 foot touch fast as you can HR way up
On the even ones all free with breath control as above
200 swim e,b,e,bur by 25’s
1x200/4 all stroke as above
1x200 free fast as you dare holding your breath on even laps
The secret to success is to do the common things uncommonly well.
J.D. Rockefeller

Sunday, January 8, 2017


Zen is a branch of Buddhism that came about in China during the 6th century. So it has been around for a little while. Many of the teachings and quotes find their way into things, but they sometimes come across as nonsensical phrases meant to sound obscure. There is meaning behind the quotes, however, and many of the lessons are still useful today.
"Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water."
Many of us get caught up in the end results of what we're working toward or the way things will be when we finally achieve something. But the truth is that getting to where you want to go or being successful doesn't mean that the work that leads you there goes away. Achieving your version of "enlightenment" is not an endpoint in and of itself. You'll need to do the same things after in order to keep moving forward. There's a Zen philosophy that says the way a person does one thing is the way they do everything, and whether you agree with it or not, the message is clear. If you can't take on the simple tasks as best as you can, how could you conquer the big things? As Tom Barrett explains on his blog Interlude Retreat, it's all about being in the moment:
When we are able to be in the moment, we no longer feel compelled to watch the clock. Whatever your work might be, bring all of yourself to it. When you are fully present, you may find that your labor is no longer a burden. Wood is chopped. Water is carried. Life happens.
No matter how menial the task may seem, practicing mindfulness and focusing on the present work at hand will help you develop a habit of always doing your best. And once you finally achieve "enlightenment" you still must chop wood and carry water. Do your work, do it well, and when you find success, do it again.

Monday, January 2, 2017

Rock ‘n’ Roll Survival Kit

“DNA, natural ability, study of craft, development of and devotion to an aesthetic philosophy, naked desire for…fame? oh, yeah…a buck. Then…if you want to take it all the way out to the end of the night, a furious fire in the hole that just…don’t…quit…burning.
These are some of the elements that will come in handy should you come face-to-face with eighty thousand (or eighty) screaming rock ‘n’ roll fans who are waiting for you to do your magic trick. Waiting for you to pull something out of your hat, out of thin air, out of this world, something that before the faithful were gathered here today was just a song-fueled rumor.
I am here to provide proof of life to that ever elusive, never completely believable “us”. That is my magic trick.”
From Born To Run – Bruce Springsteen
It occurs to us that we have seen a swimmer of this magnitude, who reportedly is done standing on the blocks in front of thousands doing his magic trick. Hopefully he will find another equally significant way to make our sport other-worldly. He certainly has that capacity. It would be a shame to lose him to the real world…speaking selfishly here.