We Are Trapped

The seemingly never ending quest for best times in competition provides a trap when a swimmer keeps comparing his/her current performance to an "all time best" swim time. It is a similar challenge faced say by a runner who is working to improve her 5K or 10K time.

So here we are in the middle of heavy winter training and occasionally we go to a meet (or enter a local 5K or 10K run) for fun and/or to check our fitness level and/or to get feedback on how we are progressing with a certain type of training. A for instance might be we have done a fair amount of aerobic fitness swimming and the meet can tell us how well this training is working by how fast we recover from a certain swim or series of swims.

But with many swimmers the comparisons continue. "I was off my best time in the 100 fly by 4 seconds. What is wrong?" This is often accompanied by the pained expression, the wrinkled brow, perhaps even a hint of a tear.

In our never ending quest to come up with ways to make early and mid season competition meaningful we like to ask our team to evaluate their swims by having them ask themselves if the race was "a best time effort" not merely how close or far it was from an actual best time.

One skill is invaluable: the skill of being able to "lay it out there" on a consistent basis. If when one does this, and then evaluates by asking if the effort was "best time worthy" and can say "yes" then we call it "mission accomplished".

We want to cultivate the atmosphere where taking risks and pushing one's limits is rewarded by the recognition - by self and team - of a swim or run or bike "well done" regardless of the absolute time achieved.

So, let go of the comparisons to best times for a while, especially in the early and mid season. Rather go with the idea that every single time you compete at a high level of effort expended you are practicing a very necessary skill - namely the ability to leverage your actions in a positive way regardless of the numerical value attached to your effort.

Make sense? We hope so. Let us know if you agree or disagree or have questions. We are here to help. Have a great week at the pool or on the road!

The Value of Drills

We were at the Annual Northern California Swim Coaches Clinic this weekend. It is always a treat to spend time with colleagues away from the pool, especially in a learning environment. It seems like many coaches spend so much time honing their craft everyday, on the deck working with kids in the pool that they don't have much chance to listen to peers, interact, ask questions, that type of thing. So when they get an opportunity such as at a clinic to have the luxury of time to absorb news ideas, or fresh ideas about a subject with which they are familiar it is very exciting.

In this space a couple of weeks ago we talked about kicking, its value and how to incorporate more of it into your practice time. It was clear this weekend that everyone clearly understands the need for leg power.

When the subject of drills came up an interesting comment that nearly slipped through the cracks came from Dave Marsh. Coach Marsh is an individual with exceptional results over a long period of time with many different swimmers. He clearly is what we refer to as an advanced thinker when it comes to the approach to faster swimming.

He said he was more in favor of a swimmer really knowing and being excellent at 4 drills than simply having an awareness of a dozen or more. We only swim 4 strokes, not a dozen so why not get really competent at 4 he reasoned. It sure made us think. Each of our swimmers has one or two specific issues with their primary and secondary stroke. Perhaps we need to have a drill portion of our workout and each swimmer do the one that fits the bill for their improvement. We think that is what we will work on beginning Monday!

So, what can you do as a coach or swimmer to help yourself get better and therefore faster, more efficient? While you work on that one, we will again make the pitch for every swimmer having a snorkel. Go to any swim shop, online or otherwise and purchase one. It is the single most important piece of equipment after suit, cap, goggles that a swimmer can own. You can swim freestyle, breastroke and butterfly with it. Your body position will improve, your balance in the water will improve, your body's ability to process oxygen will improve...the list goes on.

There are many sources of drills for the various strokes, including swimcoachdirect.com. There may even be some ideas for new users with the packaging of the snorkel. Be prepared for a week or so of getting used to it, especially doing turns. Bottom line is this - very shortly, as in a number of days - you will notice a marked difference in the way you move through the water. We urge you to give it a try. If we sold them we would offer a money back guarantee; that's how sure we are about them!

Let us know how it goes for you and if we can help, ask away!

It's Kind of Corny But...

We weren't going to head down this path - the one about predictions for the coming year and all that - but then we open this month's issue of Swimming World Magazine. Right there on page 6, Publisher and CEO Brent Rutemiller mused about his predictions for our sport for the next decade. We were intrigued and since the scope is the decade we felt compelled to share some of his thoughts with you. Below is a partial list. We will get back to our usual stuff next week but for now, enjoy. Your comments are always welcomed!

1 - A Professional Swim League will be established in the US, Europe and Australia.

2 - Masters swimmers will be the first to embrace a professional circuit that allows for technical suits and no testing for performance-enhancing drugs.

3 - The banning of full body suits will be reversed and material will be redefined once again for Olympic competition.

4 - Advertising will be allowed on swimwear during competition, similar to NASCAR.

5 - Open water racing will see the largest growth in popularity.

6 - As a budget savings, the NCAA will combine all of its NCAA division championships into one week of collegiate championships at one venue.

7 - The courts will rule that Title IX discriminates against males.

8 - Swimming will become the No. 1 fitness activity in the US based on a national movement and national health care recommendations.

9 - Current dope testing procedures and periodicals will be abolished and a new blood passport system will be installed in Europe.

10 - Supplements taken by athletes to assist in nutrition and recovery will be regulated by governing bodies.

11 - Masters Swimming will actively become part of groundbreaking quality of life and longevity studies that test scientific breakthroughs in genetic engineering.

Can You Believe?

It is 2010 - well in 5 days. Yikes. We must be having a ton of fun 'cause time sure is flying! And at this time of year we always think about what we have learned and what we can improve upon. Fortunately there are many items in each category.

When thinking about your swimming we will wager that one of the most significant things you can do to improve your fitness, speed and effectiveness is to become a stronger kicker. So early in the New Year - say by the 10th - after your legs are really warmed up, grab a kick board (or certainly you can do this on your back, or on your stomach with your hands at your side breathing through your snorkel) and kick a 100 yard/meter effort for time. Record that time.

Now three times a week grab a board and do a set of 500 to 800 yards of kicking. Set your intervals so that you are getting about 20 to 30 seconds of rest after each repeat. One month from the date of your January test repeat the effort. We are willing to bet that your time will be faster and that the amount of improvement will impress you.

Kicking takes no talent. It matters not your genetic make-up. All kicking requires is will power and that is in ample supply presuming you are motivated. You will also notice that your swimming repeat times in practice will improve as a result of more leg power. As your legs get in shape you have better control over the lower 2/3rds of your body and its position in the water relative to resistance. You will find that your legs stay more directly behind your hips which reduce drag and make you more efficient and therefore faster.

Even if you have no desire to become a faster swimmer simply by building your leg power you can become a smoother swimmer. This will make your exercise sessions all the more enjoyable.

Have a great start to 2010 and let us know how we can help!

Oh yes...one more thing. We mentioned use of the snorkel. If you don't have one do yourself a big favor and purchase one. It is the single best tool for improving your swimming. More on its use coming your way shortly.

The Importance of Self-Talk

We have always been interested in how our athletes treat themselves. One of the easiest ways to monitor this is to listen to how they talk to themselves and others. We know that "put ups" vs. "put downs" make a huge difference in how a swimmer feels about what she/he is doing and how it contributes to their success. The real value is what each individual says to him/her self and then to a lessor extent (but still significant) what others to whom we assign value, have to say. We like the exercise offered below. Keep your ears open. You might just grab an insightful moment! Have a great week in and out of the pool!!

Excerpt from Secrets of the World Class, by Steve Siebold

Self-talk is what we say to ourselves all day long and also how we say it. For years, philosophers, psychologists and performance experts worldwide have known about the impact self-talk has on us. That being said, average performers
are oblivious to what they are saying to themselves and how it's affecting the quality of their lives. The pros have always been aware of the power of language in programming and reprogramming the human computer.

Dr. Shad Helmstetter, in his magnificent book, What to Say When You Talk to Yourself, writes that up to 77% of the average person's self-talk is negative. According to Dr. Helmstetter, we spend our lives talking ourselves into and out of things.

Champions believe and embrace this idea. As a matter of fact, the easiest way to know you're in the presence of champions is to listen to them. The world-class has spent years overcoming prior programming, and this process usually begins with the use of language, both with themselves and others. The great ones believe almost anything is possible, simply because they have repeated that idea - and others like it - to themselves for years.

To quote Dr. Helmstetter, "Repetition is a convincing argument." Developing world-class self-talk may be the most powerful of all the mental toughness secrets of the world-class. Like most of the habits, traits and philosophies in this book, it's so simple that it's often overlooked. As a result, amateur performers continue to perpetuate amateur language with themselves and others. Meanwhile, the great ones create ideas out of thin air, convince themselves achievement is possible, and then go out and make it happen.

Action Step for Today:

Begin monitoring everything you say to yourself and others. Ask this critical thinking question:

"Is the way I use language programming me for success or failure?"

Next, begin listening to the way people around you use language.

Ask yourself the same question about them. This is an eye-opening experiment.

One More Set for Masters

As the holidays draw near we are in the training mode for our Masters group with the intent of giving them something they can hang their hat on before the various obligations take hold turning the best intentions into dust.

We laugh at practices, noting how little we are doing and how much the rest of our lives intrude...but we seem to embrace the intrusions while taking a certain amount of personal pride in our training efforts.

Today is Saturday and we begin at 7:15 vs. the normal 5:45 during the work week. So, all of us, coaches included, are a little more rested, (or not depending upon Friday evening's activities! - such is the life of adults!!) ready for what the day portends.

Here is our set. The goal is to have some aerobic work wrapped around some ever increasing intensity with a touch of speed work. We believe the lactic levels were rising throughout the set.

After a 25 or so minute warm up of 1000 + or - yards we did the following:

5x100 negative split with about 20 seconds rest - first lap fly
4x50/1 all at 75% - in a perfect world all the times are the same

4x100 neg split as above with 20 seconds rest - 2nd lap back
4x50/1 all at 80%

3x100 neg split, 20 seconds rest - 3rd lap breast
4x50/1 all at 85%

2x100 the 2nd one a little faster than the first, again, about 20 seconds rest
4x50/1:10 the first 3 at 90%, number 4 at 95%

1x100 cruise

This set is 2300 yards. Afterwards we loosened down with about 400 yards of easy swimming. Several folks did less. Our belief is that Masters swimmers seem to do less loosening than the younger swimmers and this is not so good...but then, adults are off to the next thing in their day and are not thinking too much about the next workout or meet...so on balance, life is good!

If you give this one a try, let us know how it goes for you! If you have a favorite workout for the holidays please tell us and we can share it with the world via the www. See you in a week!

Two Different Sets

We had some good response to the ideas generated by the set for 200's last week so here are two different new ones designed for the 500 swimmer. They will of course work in various modifications for any type of endurance swim.

This first set is designed to push aerobic thresholds while dealing with some lactic acid tolerance. You of course can adjust the intervals; these are for our Senior Training group.

5x100/1:30 progressive 1-5
4x100/1:25 pro 1-4
3x100/1:20 pro 1-3
2x100/1:15 pro 1-2
1x100/ be under 1:10 (most were under a minute)

1x250 snorkel recovery swim pulling your stroke back together

4x100/1:25 pro 1-4
3x100/1:20 pro 1-3
2x100/1:15 pro 1-2
1x100/ be under 1:10

1x250 snorkel recovery as above

3x100/1:20 pro 1-3
2x100/1:15 pro 1-2
1x100/ sub 1:10

1x250 snorkel recovery as above

2x100/1:15 pro 1-2
1x100/ sub 1:10

1x250 snorkel recovery as above

1x100/sub 1:10...we actually had all guys and girls under a minute here, tongues hanging

This set is 3500 yards at effort plus 1000 yards recovery based stroke work

The second set is designed to get the swimmer to feel the intensity of the 500 yard swim, to make the commitment to dealing with the discomfort...or put another way, to get comfortable being uncomfortable. In every swim, perhaps except the 50, there comes a moment where the swimmer needs to push through the barrier caused by the exertion level. We believe that if they do that in workout occasionally they will have the confidence to make the positive decision in the meet: confidence is, after all, the most important muscle in the one's body...coach and swimmer alike.

Again this is for our Senior Training group. We establish race pace for the 500 for each swimmer. Those working around 5:00 for the swim go the 100's on the 1:15; those working on 4:30's go the 100's on the 1:10. All the 50's are on the .40 and everything is foot touch except the last 50. We do the first 50 from the blocks. All swims at race pace or at the bare minimum at race pace effort.

1x50/.40
1x100/1:10 or 1:15
1x50/.40
1x100/1:10 or 1:15
1x50/.40
1x100/1:10 or 1:15
1x50/.40

We did this set last Tuesday which is 17 days from our December shave meet. We will let you know how our 500's go at Sectionals in Long Beach!

Got something similar to share? Please send it our way and we will include it in a future posting. Have a great week at the pool!

Training Set for the 200

One of the continual challenges for us as coaches is getting our swimmers ready for the rigors of a 200 race. This race is viewed by most world class swimmers as a "long" sprint in that it rarely takes longer than two minutes. It combines the elements of speed found in the 50 and 100 distances with a touch of endurance required as well, perhaps not the same measure as needed for a 400 or 500 but definitely something more than the 100.

If you look at the splits for the fastest swimmers you will see that all the laps are swum at virtually the same speed with the only difference being the first lap is faster due to the dive. So how do we get our swimmers to accept the notion and then be able to pull it off?

The answer to the first is education; we have them look at splits from the top swims in major competitions and then compare their own splits to find room for improvement. The answer to the second lies in the training for this swim. We have some success recently by tweaking the way we view a 200 swim. Since it is short course season here in California we are focusing on 200 yard swims but the same concept holds true for 200 meter long course except that you would adjust the training set below accordingly.

We swim the 200 by focusing on the three 50 yard segments that occur between the first and last lap. A set we did Saturday that works on the twin concepts of keeping those 3 x 50 times the same while keeping your "head" in the swim looks like this.

We took the goal time for the 200 and broke it into even 50 splits as follows (remember that we got these ratios by looking at the fastest swimmers in the world): the first 100 is two seconds faster than the 2nd 100. If you were swimming a 2:00 race you would be out in 59.0 and back in 1:01.0. The individual 50's would be 28.5, then 30.5, 30.5, 30.5. Conversely a 1:38 200 looks like this - out in 48.0, back in 50.0 with 50's that are 23.0, 25.0,25.0, 25.0. In our set each swimmer knows their goal time and has the splits figured out. The percentages below were set arbitrarily with the only goal being to keep all three 50's exactly the same, foot touch, preferably to the 10th of a second (at least that is the goal).

3x50/1 at 80% effort defined as race pace + 3.0 seconds
Easy 100 snorkel swim to regroup strokes

3x50/1 at 85% = race pace + 2.5 seconds
Easy 100 snorkel

3x50/1 at 90% = race pace + 2.0 seconds
Easy 100 snorkel

It is very easy for the swimmers to swim faster than the suggested times. We asked them to adhere to the times for consistency of effort with them occasionally commenting that it did require a touch more effort to keep the times the same. This is what happens in the race.

Then we went to the blocks and dove a 25 foot touch at race pace on the .30 interval followed by 3x50/1 foot touch at race pace followed by a 25 hand touch last lap. In a sense it is a broken 200 but we did not time the opening or closing 25's. All we were after was the 3 x 50 at race pace and for them to feel what the effort needed was like to achieve the times desired.

The entire workout was about 4500 yards with 450 at sub max effort and 200 at max effort. We are 21 days from our December shave meet. We will do this same set next Saturday which is 14 days from the meet. On this kind of set we are really fussy about details and the swimmers are focusing on the tasks while mindful of the results. Our mantra is stroke technique first during warm-ups, race composition during the set and finally goal times. We find that if the swimmer stays on point, that is, on task, the times will take care of themselves. These sets tend to build a ton of confidence since they know that they can stay sharp with their focus for 2 minutes +/- depending on the swim.

You can also do this for the strokes which have a variance for the splits and IM's as well. On the IM's the 50's are fly/back, back/breast, breast/free.

Anyone out there have a favorite set of similar nature, or any set for that matter? We will share around the coaching and swimming community. Thanks for checking in!

Suits that Make You Go Fast

This week we want to pass on some interesting insights from Shawn Klosterman.


A GLIMMER OF HOPE IN TEXTILE

As always, let us know your thoughts. Enjoy!

Fresh Ideas

Every now and then we admit to plagiarizing workouts. This is one such case! Several of our club swimmers attend universities with major swimming programs. The workout below is from the sprint group at a top 10 NCAA Division 1 program. We find the variety refreshing and please note that the level of intensity is huge. You can re-work the amounts, intensity and interval to suit your needs. Think of this as a template...or just go for it as written. If you choose the latter, remember we told all that stuff about checking with your doctor before strenuous exercise...etc.

Have fun, let us know what you think and even send us your favorite, or latest creation. We'll share it with the swimming world; let us know if we can use your name/club etc.


Warm-up 4-4-4
400 flop
4X100 on 1:30
4X50 on 50

2 rounds

100 on 1:15 go 60 seconds exactly
2X25s kick
75 @ best 100 time
2X25s strong drill
50 on 50 go 30 seconds exactly
2X25s strong swim
25 200 pace
2X25s 0 breath



3 Rounds

100 swim 9 strokes/lap
100 kick strong
50 swim 100/2 + 7 seconds
50 kick fast
on the 4:30, about 5-10 seconds rest in between swims

100 swim 9 strokes/lap faster than first 100
100 kick strong
50 swim 100/2 + 5 seconds
50 kick fast
on the 4:30, about 5-10 seconds rest in between swims

50 swim 100/2+ 3 seconds
50 kick fast
25 swim fast
25 swim 0 breaths
5-10 seconds rest in between swims then right into

25 efficient swim
25 easy
25 efficient swim
25 easy
25 efficient swim
25 easy
50 easy


Then after
3 75s
#1
25 kick fast
25 swim fast
25 swim fast hold breath to halfway
on the 130
#2
25 kick fast
25 swim fast
25 swim fast hold breath to 15
#3
25 kick fast
25 swim fast

A Great Idea!

We got an email from Ryan Woodruff at the North Carolina Aquatic Club. Check out his blog. It is filled with stimulating ideas. You can find it at The Swimming Workout Wizard. swimmingwizard.blogspot.com

Here at SwimCoachDirect we take great satisfaction in sharing information and ideas. We believe our sport is somewhat unique in that most coaches around the world are willing to share. Thanks to Ryan for 1 - having excellent ideas and 2 - sharing them!

His idea of Freedom Fridays is explained below. For more challenges go to his link. And then let us and him know what you. Have a great week at the pool!

Freedom Fridays by Ryan Woodruff.

Inspiration Comes in Many Forms

One of the young women on our US Swimming Club (North Bay Aquatics) was fortunate to be recruited and accepted at UCLA this fall. Her coach is Cyndi Gallagher. Cyndi is credited with having the #3 recruiting class in the nation this past year and has reloaded her team nicely; watch for fast swimming from the Bruins!

Cyndi was afforded the opportunity to attend the impressive 2009 Women’s Conference just recently. We thank you Cyndi for allowing us to share your comments from what was obviously an inspiring gathering of highly energized people.

One of the cornerstones of our coaching is to share what we have in hopes of making our sport more meaningful to all who are involved. Please feel free to share this posting with your swimmers, fellow coaches, parents and officials.

2009 Women's Conference, hosted by the First Lady of California, Maria Shriver.
Cyndi Gallagher's notes from the conference:

I was lucky enough to be a guest of Kristin Gibbs, the director of marketing for Lean Cuisine, one of the major sponsors of The Women's Conference. Kristin had the honor of introducing Maria Shriver - a big step from being a UCLA student-athlete and assistant coach at UCLA! It was an amazing day filled with emotions and inspiration. I walked away a different women - a better woman and so grateful to have been able to attend.

The mission of the Women’s Conference is to recognize your own voice, your own power and have the courage to be who you are. The conference is held to inspire, empower and educate women so they can be the architects of change in their own lives and the lives of others.

A few of the speakers last years were: Condoleeza Rice, Billie Jean King, Gloria Steinem, Warren Buffett and celebrities Sally Field, Jamie Lee Curtis, Jennifer Lopez with Bonnie Raitt performing. A few years back, Dalai Lama and Michelle Obama were speakers.

Some of the speakers this year were Katie Couric, Madeleine Albright (first women secretary of state), Richard Branson (founder/president of the Virgin Group- airline/records-employees over 50,000 people), Eve Ensler (of the Vagina Monologs - hysterical!), Caroline Kennedy, Geena Davis, and Alicia Keys performed.

There were three topics presented in the program along with breakout sessions. The three conversations were “Tough Leadership Decisions in Tough Times”, “How A Women’s Nation Changes Everything” and the most powerful sessions for me was “Grief, Healing and Resilience”. It was moderated by Maria Shriver who is suffering from the loss of her mother and uncle Teddy and the three speakers were Elizabeth Edwards, who is currently battling breast cancer and lost her first son, 14 years ago, Susan St. James who lost her 16 year old son in a plane crash and Lisa Niemi, who lost her husband, Patrick Swayze, a few weeks ago. They are all in different stages of grief.

Another wonderful thing about the conference is the award ceremony called The Minerva Award. Minerva is the Roman Goddess of wisdom who is the tireless warrior and goddess of peace. The four women where honored from everything for tutoring homeless children (school on wheels) to having a pediatric hospice (George Mark Children's House) for families that are going through the devastation of a dying child. Their stories, and the lives that they have affected, are amazing.

Here are some of my notes from the conference:

• If you want something - work hard and take opportunities – you can make it happen


• Embrace change and give up the need to know


• Be grateful – list the reasons your life is right.


• Practice gratitude everyday.


• Robin Roberts’ mother’s mantra: “Make your mess your message to help others”


• You’re not too old, too young or too busy to serve. Find your passion to help the world, to serve

Good decision making:

• Get opinions – ask others


• Do not be afraid to try things and fall on your face


• Do not take NO for an answer


• Understand what the risks are and take calculated risks – protect downside!


• Inaction is not an option


• The more you make daily decisions, the easier it will become


• Approach things positively, not with fear of failure


• To be good in business be good in math or hire someone who is!

Good leaders: “Just be yourself, everyone else is already taken”

• Listen


• Make it fun for people who work for you


• Have courage


• BE WILLING TO FAIL


• Focus on solutions, not problems


• Decide whether you want to be liked or admired


• People change on what they feel (emotions), not what they know. Make the message inspirational


• Leaders show their true selves in times of challenge. Courage and Wisdom

Build a team through good times and bad times. Zero tolerance for backstabbing. Be willing and able to agree and disagree with each other – saying it with respect.

Trailblazers: Madeleine Albright – the 64th Secretary of State and first women ever to hold that position. “There is a special place in hell for women who don’t help women”

• Don’t impose your values (spending more time with children, working less) on your spouse or judge choices of others (stay at home mom vs. working mom). Every woman has the right to choose


• You are always evolving – communicate with your spouse, boss, and children


• You define success for yourself – choose who you want to be


• You can be what you envision – dream it and visualize it