Hello Swimming Enthusiasts

Special mid-week edition…

Hello Swimming Enthusiasts,

We thought we’d give you an update on how the world of swimming is changing and how you can make your voice heard going forward.

Many of you are aware of FIFA – the world’s soccer organization – and the fiduciary scandals that have ground that organization to nearly a halt. The impact on the world soccer game is enormous.

Many of you are aware that FINA is our sport’s world governing body. FINA has many similar issues to FIFA. The primary ones are lack of transparency in decision making processes and an unwillingness to share financial records.

FINA has an approximate income of $45,000,000 – yup – 45M – annually. This money comes from sale of TV rights plus sponsorship money. FINA distributes approximately $2,000,000 to the athletes. The obvious question is, where does the rest go? FINA is unwilling to share that information.

So, a group of well-respected swimming sport leaders and coaches have agreed to begin a worldwide organization to represent the athletes and coaches who actually earn the 45M. The WSA – World Swimming Association – has already begun organizational efforts and recruitment of key personnel. Under the proposed charter the United States will have 3 seats. Those 3 seats will be occupied by George Block, current head of the World Swimming Coaches Assn, John Leonard, the several decades Executive Director of the American Swimming Coaches Assn, and Bob Bowman, the 2016 Men’s Olympic Coach (lifetime coach of Michael Phelps).

It is the aim of the WSA to be athlete centric and fully transparent with respect to decision making and all matters financial. It is time to give the sport back to those who make it so compelling: THE ATHLETES. There are discussions of a World Tour, similar to tennis and golf. The overwhelming majority of the funds earned go  to the athletes. Think Serena Williams. If it works for her to play in the Olympics and take a crack at a medal then sure, she’ll give it a go. But what is really important to her is Wimbledon; the French, Australian and US Opens and all the other tour stops that pay big money.

Golf and tennis are big time entertainment businesses, that happen to use a sport as the delivery vehicle. The golfers have their tour – the PGA. Swimmers will soon have their tour as well.

It is a long overdue change and it is happening now. Why? Follow the money…pretty simple.

Please see the attached article and you can get a sense of how our sport has changed. It changes regularly by the efforts of the coaches and athletes who make it so compelling, so watchable. Need proof? Check the Olympic viewing data. The general population wants to know what great feat Michael Phelps will accomplish next. All girls swimming want to watch Katie Ledecky. She will capture a lot of attention this summer…and so it goes.

Check out the article below to get a great appreciation for all things swimming!

THE CARLILE CUP GOES TO THE MAN WE NAME IT AFTER: AUSSIE PIONEER FORBES CARLILE

Full Definition of ANTHROPOLOGY

1:  the science of human beings; especially:  the study of human beings and their ancestors through time and space and in relation to physical character, environmental and social relations, and culture

Competitive swimming human beings, aka competitive swimmers, have evolved over the centuries into four sub groups:

1 – Those who love to race and train and therefore race and train well

2 – Those who love to race but do not love to train and therefore do not race well

3 – Those who love to train but do not love to race and therefore do not race well

4 – Those who love being called competitive swimmers but who neither train nor race well

Competitive swimming coaches, aka swimming coaches, have similarly evolved over the centuries into two sub groups:

1 – Those who foster and therefore acquire competitive swimmers from sub group 1

2 – All the others

Interestingly, studies of human behavior reveal that humans want two things simultaneously. They want to be part of a larger group while being recognized for their individual presence.

Competitive swimmers want to be part of the team while being recognized for their individual accomplishments.

Being part of the team is not as easy as it sounds. It requires that you select the team based upon which of the four subgroups it identifies itself with making certain it matches your identity.

If the team is a group 1 but you are a different group then one of two things happens:

A – You are miserable since you cannot find a “space” in which you fit; meaning you don’t love to train and/or race so you cannot be part of the larger group AND your lack of desire makes you feel uncomfortable because your individual accomplishments are unrecognizable.

B – You find yourself transformed by the energy of the group AND eventually figure out how to distinguish yourself individually.

Those coaches who have a clearly defined and readily declared statement of their team’s culture make it easier for swimmers to find them. When their team is out in public – i.e. at competitive meets – the swimmers and coaches become beacons of light, clearly illuminating their existing culture. The results of the individuals and the team pretty much take care of themselves…

Or so it seems to us…Happy New Year to all!

Fox Swim Valley Team/SR Group Training

Thank you to Dave for sharing!

Good morning Don,
Loved your workouts, we'll give it a go this week! Always inspired by you!
Below are FOX's training last week. Softer intervals with faster
swimming/underwater work. In addition we did an 1 hr. & 15 min strength
training sessions each day.
Happy Holidays! Dave

Workout #1

2 x 300 choice @ 4:15, 4 x 75 FR (3/4/4) @ 1:20, 2 x 200 IM @ 3:15, 8 x 50 IM @ 50., three min rest.

kick with snorks: 4 x 150 K @ 2:45-3, 4 x 100 K @ 1:40-2, 16 x 25 no snorks @ 30.

3 x 100 loosen @ 1:30, three min break

5 x 200 FR-Pull @ 2:30-3, 6 x 75 FR-Pull @ 1:05, 100 loosen

10 x 50 STR Drill (BK-one arm BK/BR-25 one arm, 25 BR arms-fly k/ FL-2 reg str and 3 kicks under water repeat) @ 55, loosen

Workout #2

1 x 400 choice @ 5:30, 1 x 300 IM @ 4:30, 2 x 200 BK @ 3:10, 8 x 50 FL or BR @ 55. Three min rest.

2 x 200 STR @ 3:15-45, 3 x 100 STR @ 1:30-45, 4 x 50 STR @ 1:10, one min rest, repeat

1 x 500 kick build up, 30 sec rest, 5 x 100 K @ 2:30 (best average, fast) three min rest.

Sprint FR: 4 x 75 @ 1:20 8 x 25 @ 40, 4 x 50 @ 1:00, 8 x 25 @ 40 (50’s 3/3, 25’s two breaths) loosen

Workout #3

1 x 600 choice @ 8:45, 12 x 50 STR Drill @ 55, 3 x 100 IM @ 1:45, 1 x 300 IM @ 4:30, 4 x 50 STR Drill @ 55, three min rest.

30 x 50 FR-Pull @ 40-50, two min rest, 16 x 25 STR-Pull @ 40, 2 x 100 loosen @ 2.

7 x 150 Kick with snorks @ 2:45-3 ( #1 med, #2-7 “50 fast, 50 med, 50 fast”)

1 x 100 STR @ 2:00 (50 med, 50 fast), 1 x 50 FR med @ 1:00, repeat 6 times

Loosen

Workout #4

4 x 250 @ 4:00 (150 FR, 50 STR, 50 K), 6 x 75 IM/STR @ 1:30, 6 x 50 FR @ 50 (3/3), three min rest.

6 x 25 @ 50 (15 yd blast, 10 yd med), 6 Starts, 6 x 25 @ 50 (finishes)

10 x 100 FR-Pull @ 1:20-45 (med pace, work turns)

Two sets: 8 x 50 @ 1:00 (cycle #1 FR, cycle #2 STR—work breakouts/turns/finishes) two min rest between cycles.

5 x 200 K @ 3:40-4 choice, 2 x 100 loosen @ 2, three min rest

16 x 50 IM (fastest repeat time)

Loosen

Workout # 5

1 x 600 FR @ 9:00, 10 x 50 FR-Pull @ 45-50, 1 x 400 FR-Pull @ 6, 8 x 25 sprint FR-Pull @ 50, 100 BK loosen, 6 starts, three min rest.

5 x 200 IM @ 3-3:30, 1 x 100 loosen @ 3,

6 x 150 STR @ 2:15-30, 1 x 100 loosen @ 3,

5 x 100 FR @ 1:30-45, 2 x 75 loosen @ 1:30

Work on finishes and sprint drills

loosen

A Little Holiday Cheer – A Sampler

Why do coaches love the holidays so much? No school means more swim training time without the distractions. Here is a sample of our pre-Christmas swim and our post Friday training. Lots of fun, various college swimmers back in the pool and smiles all around...we have a week to go and we shall successfully build better and faster swimmers.

Got a favorite holiday workout? Send it to us and we shall share. Best wishes for 2016!

12-24-15 The Gabriel Special - modified

Wmp 4x50/.50

800 mix n match

4x150/2:45 kick - steady as she goes –

400 pull, every 4th lap 75% - 3 breaths

200 im

8x25/.30 ez, build, ez, burst - 4 hypoxic laps……………..2400…45 mins

1000 kick for time - break 15 minutes (1:30 per 100)…..3400…60 mins

8x25/.30 as above

3x400 pull/5:30 - 150 at 75%, 150 at 85%, 100 fast…

400 pull for time

8x25/.30 as above                                                   ………..5600…85 mins

7x100/2:30 all are within 6 seconds of your best unrested time – ones over don’t count

8x25/.30 as above                                                   ……….6500…120 mins

12-26-15 AM 4x50

500 fins ...every third stroke bow drill

4 x200 ... 1st and 4th sculling

(30)

Pull 12 x 100/ 1:30

Alt

Stroke count

With effort

(50)

Kick set

5 rounds

3 x 100 1:30....make or hold time

30 seconds rest

8 x 25/:30

Alt 10 kicks as far as possible

15 meters as fast as possible

30 rest between rounds

(50)

Swim

12 x 100 1:30

Alternate

Free 3 breaths per lap

IM working underwaters

6400

12-26-15 PM

Goals: work at 160 HR then add speed kick, then add fast shorter swims for the 200 segments

Wmp – 4x100/1:30 final wall 1,2,3,4 dolph kks

6x50/.45 s,p,k,s,p,k

4x200/2:45 every even lap HBP (Halle breathing pattern)…1500 – 25 mins

3 rounds as follows (1800per round at 32 min/rd)

3 x 300/4:30 NS & PRO w/ 3 breaths per lap HR 160 … breast go 250 with dbl pull throughs

2 x 200/3:30 s 100 HR 16 then kick 100 fast…

Breaststrokers go 2x 175/3:30 – 100 s – 50 free 50 breast HR 16o then 75 fast pull

2x100/1;45 fast pull – pb, straps, pads…backstrokers straps only, last lap spin drill

4 x 50/1 fast…1-3 FT, #4 touch pad finish

4x.25/.40 GO!

6900…2:10 mins

Confession

We spend a lot of time daily, weekly, yearly pondering how to be a more effective coach. Besides providing and caring for our families being the most effective coach is on a very short list of things that matter. That makes us similar to many of you. We have a passion for engaging and at the end of the day giving entitlement to our swimmers. We want them to be great; great at whatever path they choose.
  

ASCA – thanks to John Leonard among others – continues to provide us with resources. We humbly beg you to click the link below; invest 9 minutes in yourself and your young people. Happy Holidays to John and each of you!

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A Curse or a Blessing?

Good Afternoon Coaches

After each end of season meet I like to go over what I did, what I didn't do, and why. And this time I came to a revelation. I learned the worst part of this sport, when you don't do well, whether you base that on holding your breath into the wall or whatever number the scoreboard feeds you, it is your fault; yours, not the person next to you, and not your coaches. Yours. You can't sit there and have a pity party because Jack didn't pass you the ball or Jim struck out. You can't find blame in others for a fault you made in your swim. But is this a curse or blessing? Yes, swimmers know better than anyone else it sucks not having anyone else but yourself to be mad at, but it is a blessing. The reason that swimming is such a progressive sport and the reason we are able to make the improvements we make is because we are able to find out what WE did wrong and we can fix it. It takes out the excuse of saying "I don’t need to change anything; if we want to win Jack needs to pass." There is an element of accountability. And when you take responsibly for yourself then you can finally swim the way you want. 

Everyone on our team reaches the physical necessity of swimming fast, very few people in the world can complete the workouts with the same vigor our team does, but the difference between the people that are succeeding the way they want to and the people that aren't is their mental capability. And as much as I hate the comparison between my sister and me, I have to make it; we go to bed at the same time, we swim the same amount of time and do the same workouts. So why am I left behind as she does amazing things in swimming? Why can I scrape minimal times off my swims while she can take chunks off? - Our mental fitness. I know this is something, along with many others, I need to work on in swimming, and that is why I am emailing you. You have been doing this a few more seasons then I have, and I am coming to you for help. I am devoting myself to be solely in your hands. You tell me to do something and I will work my best to do so. And hopefully doing so will allow me to complete the goals I set in August.

Thank you both,

Sincerely, 

TK

If It Is To Be It Is Up To Me

This phrase is attributed to William H. Johnsen and is composed entirely of two-letter words. It says take responsibility, take charge and stop waiting for someone else to do the job. What we did this fall was take this statement of intention and put it on the back of our travel meet shirt. Upon reflection it has formed the basis of our approach to this fall’s training and racing season.

We have had an enormous amount of success in getting our swimmers to accept responsibility for their training and racing. We have spent what seems at times an inordinate amount of time teaching this “It is up to me” concept.

The fall out has been swimmers who do not become “victims” when things don’t go the way they want them to go. Sure, there are looks of disappointment and a few long faces but no one is doing the “pity party” scene. And what a difference that makes!

The culture, attitudes and actions of the team are definitely different than years gone by. When everyone “buys in” to the concept that “it is up to me” then focus shifts from results to process.

Observation…this weekend at a big Las Vegas Invitational the scoreboard went down for a fair number of heats. Once the swimmers could see that their times wouldn’t be posted they gave up the time honored tradition of touching the wall and looking at the scoreboard. There were no grimaces or grins; rather a sense of calm and reflection was noticeable. They could ask timers for what the watches read but had to wait a little bit for meet mobile to record their factual time…and a whole bunch of angst vanished.

So as coaches we continue to strive for ways to get the message out; we coach, you swim; you act, we support; you work, you reap; we teach, we reap.

Keep it simple and you can see if it works; make it complicated and if it doesn’t work you have no idea why not.

Simon, Augusta and You

Last Friday we saw a most remarkable documentary explaining Simon Dominguez’s Ocean marathon swim from the Golden Gate Bridge to the Farallons (small group of islands nearly 30 miles from the GGB). This swim took place a couple of months ago. Simon was pulled from the water 2+ miles from the destination due to a circling shark fin. The Farallons are a known great white shark breeding and feeding ground. When you swim there you take your chances and keep several sharp lookouts at all times. Simon was in water that was 54 degrees or so for 17+ hours…suit, cap and goggles; no wet suits allowed in order to qualify the swim as “official”.

This documentary will be available for general viewing after it makes the Film Festival circuit. We will let you know when. He and his story are most remarkable.

In the audience of 350 was Augusta. She is a 16 year old sophomore on our club team. She swims the 200 fly as well as many other events. She swims it both short and long course. 200 fly long course is an entirely different event than short course. Each has its challenges and few take the risks and enter those events. Augusta is among those few.

As we were watching the documentary it occurred to us that Simon and Augusta have something in common, besides that they both like swimming a great deal! They are willing to do that which most of their peers would not even consider doing. They have similar mindsets. They find that which makes them feel empowered and then they set out to conquer that event.

What is fascinating from the coaching side is that no swims are guaranteed. Many don’t end quite spectacularly. Simon has completed the English Channel and has swum the length of Lake Tahoe – 22 miles at altitude. But he was denied his most recent quest. It happens. Augusta has had many 200 fly swims; several have been spectacular; others not so much. It happens.

Both of these swimmers have the mindset that allows them to move forward regardless of the outcome. This is a true characteristic of a successful person.

The “You” in the headline above is meant to include every reader regardless of event or occupation. What is your mindset? Are you willing to commit knowing full well the outcome is not assured? Can you roll with success and failure, “treating those two imposters the same?” (Rudyard Kipling)

Look around…Simon and Augusta are among all groups. Find them and hang with them; success is assured at some point in time if you have their mindset.

To Be Thankful

What are you thankful for?

Who is thankful for you?

Who have you thanked this last week?

If you missed an opportunity to say “thanks” do it now or really soon.

What you need will come to you if you give it away – freely, without expectations of payback.

What great quote will motivate you to do the unthinkable as you strive for greatness?

Will you allow yourself to be grateful and then ask for more?

Coaches are often looked to for motivation. Who motivates the coaches?

Who have you motivated this week?

Have you thanked them?

None of us needs a national day to do the right thing…to be thankful.

Speed Camp

We run North Bay Aquatics Senior program with 4 peaks each season. We would prefer 3 but the calendar dictates a 4^th for California May high school championships. We look for super-fast swimming in December, March, May and late July/early August.

We don’t bemoan the schedule; rather we adapt to what is given us. Since we currently don’t have any high school swimmers in contention for the Olympic Team (we do have several who will be at Trials) we can live with the extremely compact long course season. In fact we had our best ever long course season this past summer. We credit it to excellent training in short periods of time plus frequent racing our way into long course racing shape. Our college swimmers will fare better perhaps since they have 3 peaks…provided they train and race after Conference and NCAA’s.

The following are two very recent Speed Camp workouts. We first do a portion of the block as “Training Camp” then move into speed gathering mode which is where we are right now. Enjoy…

Speed camp 11-12-15

4 x 50/.50

Fins on for the following

100 last lap breast

200 4^th lap back, last breast

300 4^th lap fly, 8^th lap back 12^th lap breast

400 4th 15 meters UW

1:30 base

8 x 100 1:40 kick rotation (kick 1^st lap of 1^st 100, 2^nd lap of 2^nd 100 etc.)

8 x 25/.30 e/b/e/b (ez, buildup, ez, burst)

35 minutes

5 rounds

50 on the: 40... Like your 1st 50 of a 100

50 kick or BP (breaststrokes pull) on the: 50

25....like your last 25 of a 100

Easy 75

60 minutes

Fins - 3 rounds

200 free 3:00...streamlines

100 IM 1:30...streamlines

75 minutes

30 x 50 @1:00

Cone in middle (we have orange traffic cones on pool bottom for visuals)

4 starting end blasters (1^st ½ of the lap and last ½ of the 2^nd lap)

4 turning end blasters (from the 12.5 yard mark to the 37.5 yard mark)

4 hypoxic ...5/4/3/2

3 starting end blasters (1^st ½ of the lap and last ½ of the 2^nd lap)

3 turning end blasters (from the 12.5 yard mark to the 37.5 yard mark)

3 hypoxic ...4/3/2

2 starting end blasters

2 turning end blasters

2 hypoxic ...3/2

1 starting end blasters

1 turning end blasters

1 hypoxic ...2

105 minutes

Loosen with 4x25/.30 - 4/3/2/1 x 2 or 3 times

Hypoxic rotation

11-14-15 speed camp

4x50/.50…8x100/1:40 rotate kk board…8x25kk/.30 e,b,e,bur

 5x200k plus ez 100 swim/6…kk= 100 honest 80%, 50 @ 90%, 50 - empty the tank

Ez 10 laps with fins – ½ under each lap, streamlines critical

5x100/2:30 breathing pattern for your stroke; focus on breathing pattern, ez effort level

Ez 10 laps w/ fins – AA (As Above)

4x100/3 #1= 1 lap with breathing pattern, tempo & speed…#2 with laps 1&2 same…#3 w/ 3 laps…#4 w all 4 laps

Ez 10 laps AA

1x100 from the blocks one at a time in the lane – put the breathing pattern, tempo and speed all together

Ez 10 laps AA

8x25/.40 e,b,e,bur

2xTim Hill broken 200’s…

#1 75/.50; 2x 50/.40; 1x25…#2 from a dive 75/.45; 2x 50/.30; 1x25

There is an ez 50 on the minute after each segment of the broken 200

Ez 10 laps AA

8x25/.30 e,b,e,bur

5850 total with 1050 at effort ; effort defined as greater than 80%

Twin Pillars of Progress

We went racing last weekend and observed all manner of swimming related information. We find the meets most stimulating as they are a reliable reflection of progress being made, new skills being incorporated and attitudes being reaffirmed.

Upon reflection it occurred to us that two main components of progress are consistency and the power of incremental improvement. The consistency issue is pretty obvious and while the usefulness of small increments may not be so easily visible they are none the less just as powerful.

The best part of each of these is the athlete has total control of their effectiveness.

Consistency is a hallmark characteristic of high level performers in any walk of life. Swimmers need to come to training sessions and meets regularly. Training sessions missed and meets not attended can never be recovered. When you make those two parts of your career a priority, your progress is virtually insured.

Small incremental improvement is often unobservable in the traditional sense. It is just as remarkable for its impact is never in doubt so long as you are willing to invest regularly over time…like the wise old adage about saving a fixed percentage of your income – all the time.

Let’s say you wanted to drop 4.5 seconds in a 100 yard event over 3 seasons. It looks like this mathematically: you have about 2.5 years, or 912 days to drop the time; 4.5 divided by 912 = .00493. Basically you need to improve .005th of a second each and every day and the time drop will be yours. Now that you have a specific goal for each day you then decide what .005th of a second you are going to capture and how you will do that. The list for that improvement is endless just as it is for the improvement in any area. Not any one thing will give you that time drop; many areas can and need to be addressed – stroke technique, kicking, strength and flexibility, aerobic and anaerobic capacity, sleep, nutrition, mental attitude – the list is practically endless. As Steve Bultman from Texas A&M says, “If you do the work you will improve, the only question is when.”

Both consistency and incremental improvements are completely in your hands. One of the very best qualities about our sport is that you don’t need someone to throw you the ball to score. Does it help to have a knowledgeable coach, supportive parents and encouraging teammates? You bet it does. But you know what? There are thousands of swimmers with all three of those who have no plan. And what we have to say about that isn’t new, but it is still true: failure to plan is planning to fail.

This is actually on you. So take it to heart and do it. You will stand so tall and so proud!

A Case Study

Every coach in the world has an “Alice” on your team. She came to us in December of 2014 and asked, “How do I get faster?” “What can I do to make a travel meet?” We responded with this, “Make a list of the things you think are your strengths and your weaknesses”. She did…and to no one’s surprise the weaknesses far exceeded the strengths. We responded with, “Alice, you have a lot more going for you than you think you do.” She smiled, not quite believing us. We said, you need to work on the positives and decide which of the negatives you can eliminate or at least move to the “zero” impact area.” She resolved to do that…and her swim as described below is proof of that transformation.

Two days ago, in our workout, Ken asked everyone to kick 5x100 on the 2 minutes. Easy enough to do. The first lap of the first one was fast, the 2nd lap of the second one was fast etc…the 5th one was as fast as you could go…get under a minute, get under  a 1:10, etc. Alice, who can easily kick backstroke very fast stayed with her board because she knew it was a “better” way to prove to herself that she was improving (look for and take the harder way!).

And that is what this game we play is all about…pushing our limits, testing ourselves, being willing to fail, being willing to succeed, and being willing to move forward…

Thank you Alice for sharing!

“I am speed replays in my head as I stand behind the blocks waiting in the cool shade of the EZ-ups for my race. The confidence I’ve built over the last seven months pumps me up for one of my last chances to go to Clovis, the Western Zone Championship. Chlorine vaporizes from the pool mixing with smoke from the snack bar grill. The thoughts of food are, for once, not my main focus. The murmur of the crowd surrounds my bubble of concentration. Nothing can distract me. A zap of excitement zips through me as they call the heat before me. Goosebumps of anticipation cover my skin. I go through my race prep routine: toe touches, arm swings, and shoulder stretches. When the official tweets his whistle I do two quick jumps to get my heart moving, crack my neck and remember, I am speed. The long whistle blows. Goggles and cap are firmly on. I step on to the textured block into the blazing sun light. I get into my dive position, ignoring the tightness of my compression suit.

“Take your mark,” crackles through the speakers. Everything stills. The crowd fades away. My muscles tense as I prepare to spring. The need for speed builds. I am speed.

BURMP! The starter goes off. Muscle memory takes over as I dive in. The water invites me smoothly into its refreshing and energizing waves. Four explosive dolphin kicks propel me as I powerfully break the surface setting my tempo at the right pace. My kick enhances the momentum of my arms. Every sixth stroke I take a breath; a skill with which I struggled. About half way across the pool I take my fourth breath and notice the girl next to me starting to pull ahead. Competitiveness kicks in as the lactic acid starts to build in my muscles; I’m getting tired. No. Don’t think negative. Keep a positive mindset, just like Rebecca, a sports psychiatrist, told me. The burn increases, which drives me to push harder. I’m under the 5 meter flags. Last breath, then catch, pull, kick and punch the wall with a high five to end my race.

I gulp for air. My arms and legs tremble as my heart continues to race. I splash my face to cool it. I finally look up to the scoreboard: 29.59 seconds. I squeeze my eyes shut and look up again at the time. I try to remember the qualification time for Clovis in the 50 meter freestyle.

A spurt of energy pulls me out of the pool to find out if I made it. I shimmy my way through the crowd. I’m still in my bubble of focus. Nothing is stopping me until I find out whether I made the time. I finally reach my coach.

“Don, did I get it?”

He turns around in his chair and sticks out his hand.

“Congratulations, you’re going to Clovis.”

I shake his hand firmly. A million emotions fill me. Joy overtakes as I break into my happy dance. I finally made it. It only took about seven months of dedication, but I got it. I’m not going to be left behind while the rest of the team goes to the travel meet. I’m now truly a part of the senior team – no longer the slowest.

Congratulatory slaps on the back and hugs surround me. I break away to go warm down. The crunchy grass tickles my feet as the murmuring of the crowd returns to my senses. I walk with a skip in my step to the section of the pool where swimmers warm up for their races. A goofy smile spreads across my face. I hop into the chilling pool, embracing the chlorine to which I’ve become immune, and warm down while reminding myself that I am speed. I realize that determination pays off in the end. “