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Last updated
12-20-08 02:14 PM
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Forest Grove Swim Club
Tim Hamlet
971.533.6647
PO Box 21
Forest Grove, Oregon
97116
Thursday, July 31
And after that, Mr. Phelps will leap a tall building in a single bound

Threats will come from all sides. Some will grab him, strangle him while he swims. Some will wait until the lights have dimmed and the fans have left. Every threat will eat at his energy and strength, until he comes up for air after his final race and realizes that his threats—or his dreams—are gone.

Swimming might never be wildly popular in America. But for those who consider sports a test of human limits, there may be no more impressive feat than what Michael Phelps will do over nine days in August. He will swim eight finals (five individual, three relays) and 17 races overall, including prelims and semis, in a quest to become the only Olympic athlete to win eight gold medals at a single Games. Football, basketball, hockey and baseball players rest not only after games, but during games. Tennis and soccer players get days off between matches. Boxers get months. But Phelps? Phelps will burn a marathon's worth of calories in the pool every day for nine days, on his way to swimming more than 30 miles. He will weaken with every minute, stroke and breath. The threats will not.

THREAT 1: PAIN
Phelps begins with the most difficult event: swimming's decathlon, the 400 individual medley. The race begins with 100 meters of butterfly, in which he must propel his body out of the pool, over and over, until he feels as if he's doing squat jumps with two kids on his back. The fly requires an edge, almost an anger. "You have to be tougher, meaner," says 1992 gold medalist Mel Stewart. "If you don't have a base of strength and stamina, you fade. You die."

Next, the backstroke. Lie on your back, put ankle weights on and kick for a full minute. That's what the backstroke feels like. By the end of these 100 meters, a swimmer's quads and abs are shot. The race is half over.

Switch to breaststroke, Phelps' weakest. He will struggle to hold form: back straight, elbows tight, head up, wrists snapping just so. His arms will whine and the field will close in and someone might even pass him, as Ryan Lochte did in the trials.

The freestyle leg will take anything Phelps has left. During breaststroke, muscles lock up. Still, he must sprint for 50 more seconds. Many swimmers drive the final 25 meters without lifting their head to breathe, to wring the final tenths out of the clock. At trials, Matt Grevers saw spots and felt his consciousness start to slip away. Phelps broke the world record to barely win the event at trials, and he called it "one of the most painful races of my life." He has 15 left.

PHELPS' ANSWER:
He feels pain, but Phelps, 23, has a not-so-secret antidote: the world's best dolphin kick, which rockets him through the water on the butterfly leg at three meters per second—faster than any other swimmer. So why was the 400 IM at trials so difficult? According to his coach Bob Bowman, Phelps didn't taper completely, so he didn't have the full physical reserve and muscle strength he'll have in Beijing. In other words, Phelps broke the world record without a full tank of gas.

THREAT 2: FATIGUE
Between warmups, racing and warmdowns most mornings at the Games, Phelps will swim roughly 4,000 meters—the equivalent of running 11 miles—by noon. He needs a nap, but time is consumed by medal ceremonies, drug testing and media demands before he finally boards a shuttle to athlete housing. That's right: Phelps stays in the Olympic Village, not a cushy hotel. And he'll take a bus instead of a limo. He won't have easy access to his family, either. In Athens, he once called his mom to complain he was alone while the other swimmers were having fun. Then, as now, he wasn't allowed out without a security detail.

Phelps hopes to get to bed by 10, although he was awake much later in Athens. Then he must sleep, which means forgetting what he's accomplished that day and the expectations of tomorrow. "You worry about the pressure," says Katie Hoff, who also won five events at trials. "Thinking about it makes me nervous, and too much of that can get to you." Every night, rest becomes more and more difficult to achieve, as pain builds and teammates who have finished can exhale and distract him. Yet Phelps must awake fresh. Unlike at every other major meet, finals in Beijing will be held in the morning so they can be aired live in the U.S. in prime time.

PHELPS' ANSWER:
He has done this before—in Athens, where he swam eight events and won six golds and two bronzes; at the 2007 worlds, where he won seven golds; and at trials, where he won all five individual events. Since Athens, Bowman has fine-tuned the schedule so Phelps wastes little time and no effort between events. But mostly it comes down to Phelps: His ability to focus and refusal to acknowledge exhaustion are legendary. "He starts doing everything really precise," says teammate Erik Vendt, "and that just builds up until the event."

 

Michael Muller

His flexible ankles (he can make a straight line from knees to toes) and size 14 feet give Phelps flipper-like propulsion.


THREAT 3: SCHEDULE
Check out this routine: Phelps will be up at 6:30 and eating eggs and oatmeal in the cafeteria by 7. He consumes 4,000 calories a day, including 2,000—the recommended daily intake for the rest of us—in energy drinks alone. He'll arrive at the pool by 8 and stretch for 30 minutes, then have his last discussion with Bowman before that morning's final. He'll warm up in the pool for 45 minutes, get out and change into his LZR Racer (pulling on the tight suit takes 20 minutes). He'll swim another 10 minutes, dry off, throw on headphones and enter the ready room 15 minutes before the start. After his race, Phelps has only minutes to celebrate before getting into the warmdown pool. But between the race pool and the warmdown pool stand hundreds of reporters who want his time and the drug testers who require it. Then lunch, a brief shot at a nap, a team meeting at 4:30, a shuttle back to the pool at 5:30, another warmup, another race (prelims for the next day), a media session, another warmdown, another drug test, another shuttle ride, another meal, sleep. On Morning 2, instead of one swim he'll have two: a semifinal of the 200 freestyle and the final of the 4x100 freestyle relay. He'll warm up, race, warm down, race, then warm down again. Phelps will have double sessions on four of the first seven days.

 

PHELPS' ANSWER:
In Athens, Bowman didn't sleep the night before the 100 butterfly, worried the frenzy had caught up with his star. It seems the media onslaught, the wait for the shuttle and a random drug test forced him off his schedule. But Phelps won anyway, even after trailing with 25 meters left. Others become distracted when their routines are thrown off. Concentration blown, they race opponents or fear or expectations. Phelps' greatest gift is his ability to compartmentalize, to focus on what he's doing and race only himself.

THREAT 4: MIND GAMES
As the Games go on, mental demons will take their toll. "I swam four times in eight days in 1984," says NBC commentator Rowdy Gaines. "I was a basket case." On the way to the pool before an event in 1972, Mark Spitz wondered whether he was about to swim the 100 fly or the 200 free. Even Phelps battled mood swings in Athens, once bickering with Bowman about how quickly he needed to board the shuttle to the pool. Later, after he won gold, Phelps was so overwhelmed that Bowman had to drag him to the warmdown pool. No matter how experienced Phelps may be, he still can be overwhelmed by the mental stimulation of the Olympics.

PHELPS' ANSWER:
Routine. Because he will be so busy in Beijing, Phelps will have little time for reflection, which will help him ride out emotional upheavals. "Once I get to the competition, it's like…" Phelps pauses, " …it's like I'm in a cage, so just let me out, because I know exactly what to do. I know how to prepare myself. I know how to warm up. I know how to get my head in the game. Competition is my favorite part of the sport. That's what I do best."

THREAT 5: DOUBT
Baseball players don't have to worry about Babe Ruth and Lou Gehrig looking over their shoulders, but many of swimming's legends still roam pool decks. Matt Biondi showed up at trials and pointed out how different Beijing will be from Omaha. He even threw down a prediction: "There's going to be an upset in Beijing. The human body has limits." The great Spitz, who won a record seven golds in Munich, has been very supportive. But even he wonders aloud how the constant competition from Lochte and Ian Crocker will wear on Phelps. The swimming world won't bet against Phelps, but many wonder if winning eight golds is actually possible.


PHELPS' ANSWER:
He loves doubt. Craves it. Phelps scours newspapers for challenges he can cut out and paste on his wall. Before Athens, he hung a poster of Ian Crocker above his bed so he could stare into his rival's eyes every night. When retired Aussie legend Ian Thorpe said he didn't think anyone could win eight races at a single Olympics, Phelps memorized the quote to motivate him for Beijing. His target times for these Games are scribbled on a piece of paper that he won't show even his mom. "I want to do something that's never been done," he says. "That's what's on that paper."

Chinafotopress/Getty Images

Beijing's Water Cube will host Phelps' nine-day, 30-mile, eight-event swimming odyssey.


THREAT 6: COMPETITION
In Athens, Phelps began with an easy 400 IM win. Not this time. Close friend Lochte and Hungarian Laszlo Cseh together own five of the top 10 times in the event's history. (Phelps has the other five.) Says Lochte: "I know I can beat him." If he doesn't take Phelps in the 400, Lochte will get another shot in the 200 IM. But the cruelest twist comes near the end: Phelps' 16th swim is the 100 fly final against world record-holder Crocker, who will race only one event in Beijing. Crocker will rest all week while Phelps churns and burns.


PHELPS' ANSWER:
Phelps could have doggy-paddled the last 50 meters of the 400 IM at trials and still finished second to Lochte to earn a team spot. But he went full tilt because he loves to race. Same with Lochte. Same with Crocker. In the 100 fly final at trials, Phelps passed his rival in the final meters for the win. A fight just makes Phelps better, says U.S. coach Mark Schubert. "Ryan Lochte is the best thing that ever happened to Michael Phelps."

THREAT 7: LEGACY
Remember Bode Miller? He's the best U.S. skier of all time, but many sports fans think he's a bust. An Olympic disappointment will do that. Even Olympic success can do that. In 1988, Biondi won five golds, a silver and a bronze and broke four world records, but NBC's Bob Costas focused on his failure to win seven golds. Even the six golds and two bronzes Phelps won in 2004 were seen as a disappointment by some. In Beijing, nothing short of eight golds will satisfy a public fixated on new records.

 

PHELPS' ANSWER:
It used to be common for swimmers to retire in their early 20s, and Phelps has said in the past that he'll retire by 30. But training methods and nutrition have changed, and let's not forget the motivation Phelps gets from the $5 million or so he makes annually as a swimmer. Phelps' desire to do the impossible won't subside next year, or anytime soon. Bet on this: He will compete in London at age 27, and again in Chicago, if the city wins the bid, for the 2016 Games. Phelps' legacy will not be written until long after Beijing.

THREAT 8: THE UNEXPECTED
Challenges to Phelps' quest could come from any direction. He could catch a cold. His shuttle bus could break down. Water could flood his beloved LZR Racer and sink him. Or the challenge could be nothing. At trials, Brendan Hansen, the Olympic bronze medalist and American record-holder, failed to qualify for Beijing in the 200 breaststroke and said this: "I don't know. I came in and had a really good feeling in warmup and everything." Don't think Phelps isn't aware of the possibility that he could have an off day or two.

 

Getty Images

Phelps has set 22 individual world records, starting with his first in 2001.


PHELPS' ANSWER:
Phelps will make errors. During trials, he took a double breath in one race, had a substandard turn in a second and struggled through the first lap in a third. But he won anyway. That's the thing about Phelps: He always finds a way to touch first. In the past four years, he's won every major race except the 200 free in Athens, where he finished third to Ian Thorpe. In 2007, he broke Thorpe's world record. Bowman likes to quote a saying: "When the time to perform has come, time to prepare has passed." And nobody prepares like Phelps.

 


He will likely leave China with more career gold medals than any Olympian in history (track star Carl Lewis is one of four athletes with nine). To the media, he'll be a topic of debate about the greatest ever. To kids, he'll be an idol or a heartthrob. To Speedo, a cash cow. To fellow swimmers, a source of awe. But with his seared muscles and dazed mind, with his screaming joints and heavy head, Michael Phelps will be exactly what the ancients intended back when it all began. He will be an Olympian, in the truest sense of the word.



Saturday, December 15
Training, Pain, and Technique
There are many myths floating around these days about what it takes to be a really FAST swimmer. While that sentence alone is enough to spark conversation, there is one KEY word that should work to clarify the meaning... FAST.

 While FAST is a relative term to each individual, let's deal with fast as in FAST... VERY FAST... EXTREMELY FAST... OLYMPIAN FAST. At the ultimate level of FAST, please understand that the faster someone swims, the more resistance he will encounter. And the greater the resistance, the stronger the athlete must be to overcome that resistance. While it's true that reducing drag will ALSO help the athlete overcome resistance, there comes a point at which the body simply can't get any more streamlined. Even when a world-class athlete has perfect body alignment and perfect technique (for that athlete), she will still face extra resistance when she tries to go faster. So it is inevitable that every FAST swimmer will at some point need to focus on conditioning and strength if he or she wants to get faster.

So let's assume we have a swimmer with a wonderful, technically beautiful stroke. She's explored every variation of hand pitch, catch, pull, kick, recovery, you name it, and she has honed what's best for HER. If this athlete has focused solely on technique and mastering her stroke, she is probably in pretty good shape just from spending all that time in the pool. But there's a possibility that she's not in FAST shape. To reach the advanced levels of FAST, she needs to do a few more things, and those involve strength, conditioning, and training.

Training... yep... training, and LOTS of it. Yardage? Sure. Hours in the pool? Yep. Pain? Oh yeah. As hard as it is for some people to accept, reaching the pinnacle of any sport takes a lot of training and, in swimming, that means time in the pool. While today's swimmers generally train a bit less than swimmers 20 to 30 years ago, their intensity in those training sessions has increased. And their time in the weight room has generally increased or become more intense. While they may be swimming less, they're swimming faster. While they may not be grinding out the mind-numbing 20,000-meter days that burned a black line onto your retina, they are facing sets that induce a more intense, higher level of pain. And if they want t reach true FAST, they have to get use to it.

Today, it's in vogue to sell the quick-and-easy way to success. Take this pill, you'll lose weight. Learn this drill, and you'll be faster. This can definitely work. Heck, if we didn't believe this, we wouldn't publish a new drill every week. Teaching someone better technique in this sport is a GREAT way to help someone improve TODAY. But mastering a drill is just the beginning. It gives you more potential to be FAST... but only IF you can incorporate the lessons of the drill into your TRAINING. 

Athletics would be so simple if the best athletes were those who worked the hardest and who trained themselves to have the best resistance to pain. Wouldn't it be great if all it took to be great was to be more insane than your competitors? It may have worked like that in the past, but not in the 21st Century. Today, you have to have the whole package. You have to have impeccable technique. You have to have skills. You have to maximize the potential of your body. But then... once you have that in place, it's time to train like an animal. But even that part has changed. You have to train like a SMART animal. In today's world of FAST, technique doesn't equal success. Technique equals better... but not necessarily success. Today, you HAVE to have the training component, and the more of it you do (combined, of course, with technique), the closer you will get to FAST.

Because EVERYONE wants to improve, what's the quickest way to help someone do that? One answer is to take what they're doing today... and teach them how to do it better... today. It's quick, easy, and most people are very excited about quick improvement. Now, if you're a competitive athlete, what do you DO with that new trick, that new knowledge? Do you now start to train LESS because you've learned how to do something better? Probably not. Chances are, with new knowledge at your command, you'll be motivated to train even more because you will experience more progress and more speed.

If you're a casual athlete, then you may be happy knowing you've learned something, and maybe now you CAN train less, because it's going to take less training to maintain the level you're at. But that's a philosophy for another article because here, we're talking about... FAST!

 So, in thinking of FAST... the FASTEST... we can look at how the top sprinters in the world train today. Recently, we've had the pleasure of working with two of the fastest sprinters in the world: Roland Schoeman and a female athlete whose name we'll reveal very soon (spoiler - POTW). While filming them, we also had the wonderful opportunity to watch them train, and guess what... THEY TRAIN! Here's a sample set from the female:
10 x 100 (scy) PULL on 1:15, holding :57s the entire way... with ONE BREATH PER 25! I was out of breath just watching.

This was but one small set in a 2-hour+ training session -- and not her only session of the day. Suffice it to say, these are professional athletes. What do they do all day, both in the water and out? They train. And they eat well, too. Training is their life.

There's been a lot of coverage lately of Dara Torres's training routine. The reports like to focus on how she swims only once a day, and that now the REST of us only need to swim once a day, too. I mean, we're all like Dara right? We've all been born with her genes and physiology. We've all made 4 Olympic Teams and have won 9 Olympic Medals. We've all kept our bodies in supreme physical condition through childbirth and aging. We all have extremely low body fat because our meals are prepared meticulously by private chefs and we all have exceptional flexibility from having professionals work with us in our dryland and stretching routines. If you do everything Dara does... and spend as much time focusing on doing everything in your life to benefit yourself as an athlete... ok... train once a day in the water. Wait.! What am I saying? Even if you DID everything that Dara did, with the SAME focus and intensity... had all the same benefits that Dara has in her training... you STILL wouldn't be like Dara. SHE'S AMAZING! SHE'S A SPECIMEN! SHE'S THE ULTIMATE ATHLETE! YOU CAN'T TRAIN LIKE DARA!

More than likely, if YOU want to get FAST you're going to have to do MORE! There WILL be pain. It WILL be uncomfortable. You WILL have days you dread standing by the side of the pool getting ready for what is TO COME.

But if you do it all, there is a CHANCE... just a CHANCE (there are NEVER guarantees in athletics... ask the Steelers), you will be FAST.

Remember, FAST isn't the only type of swimming there is. I recently started swimming Masters again, and train once a day for about 3,000 yards. Am I swimming FAST? No... but I'm swimming faster than I was a couple months ago, and guess what? I'm happy with that.


Monday, August 27
Learn the Pool
When you go to a swim meet, you can usually count on a 50-meter pool being 50 meters long...or a 25-meter pool being 25 meters long. But if you assume that all 50-meter ( or 25-meter or 25-yard) pools are the same, you will be in for some big surprises during your race. Here's how to "learn the pool" and use that knowledge to your advantage when you race.

Most people think that a pool is a pool is a pool. But in reality, every pool is different, with its own personality, its own quirks, and its own secrets that must be unlocked if you are to swim your best. Every pool presents unique challenges, and it's up to YOU to turn those challenges into opportunities.

When you get to a new pool, don't just thrash about with all the other swimmers, trying to get in a standard warm-up. Instead, use the warm-up to study and LEARN the pool so that you won't be surprised by its unique aspects during your big race. The worst thing that can happen to you at a swim meet is to approach a wall at RACE SPEED, only to discover that the markings on the bottom of the pool are not like the ones in your home pool.

This week we've been in Boston, working at a terrific pool, but one that has an incredible number of challenging markings on the bottom. That's because it is an L-shaped pool that can be configured for either short-course or long-course swimming. Take a look at some of the cool aspects of this pool, and think about how you would handle them -- and even use them to your advantage in a race.

DESCRIBE THE IMAGE

In a pool that can be configured for either long course or short course, there may be two sets of "Ts" at the end of your lane. There might be a standard "T"-- as well as a line that continues AFTER the T. If you blink or space out as you swim over the T, you could end up crashing into the wall (painful) or jamming the turn (definitely SLOW).

DESCRIBE THE IMAGE 
Oh man... it's like a "T" PARADE! This is what happens when a long-course pool is used as a short-course pool. If you don't pay attention on your way in, you'll be flipping just a TAD early, and you'll be pushing against NOTHING when you stretch your feet to the wall. That quick BACKWARDS swim to the wall will CERTAINLY add a few seconds to your time.

DESCRIBE THE IMAGE

At least there's only one "T" here... but if you're in lane 2, 3, 4, or 5, you have that extra line to contend with. Did you use your warm-up to figure out how which of those markings is a better cue for your flip turn or breaststroke extension, or will you wait until your first race to figure it out? In lane 1, you don't have the extra line, but you have to deal with that quirky "T" coming in from the left. Did you notice and rehearse that difference during warm-up, just in case you end up swimming in lane 1?

Make sure, when you arrive at a pool you've not seen before, that you walk around the pool and look at the markings... especially if the pool is used for both short-course, and long-course swimming. Pool designers want to make sure the proper lines for BOTH are on the bottom, but sometimes it's necessary for them to lay one over the other, and it can be a bit confusing. After taking a scouting trip from on deck, continue your studies when you get in the water.


Saturday, July 21
Words of Experience
My bags are packed and the majority of the team is headed out to enjoy their last night in Rio de Janeiro. Most were able to see Christ the Redeemer today while the few of us that still have to swim sat behind hoping to close this meet on a good note.

About 64% of the men’s team swam a lifetime best at these Pan Am Games. About 86% of the women’s team swam lifetime bests. That’s impressive.

Count me among those that came up a little short. It stings. The realization that I wasn’t going to be swimming at the level I wanted was there before the first gun went off but the hope that things might go better than I expected lingered.

What do you say to a swimmer that just encountered some pretty serious disappointment?

Coaches and teammates have this to deal with often.

I remember (here I go reminiscing again. I’m starting to sound like my grandfather) sitting in the hot tub off of the warm down pool in Sydney in 2000. Jenny Thompson was devastated. She hadn’t won the individual gold medal that the media had made such a big deal about. She felt like a failure. I put my arm around her.

Jenny has 12 Olympic medals. Her performance on the relays over the years earned many other swimmers gold medals. There are quite a few Olympic gold medalists out there because of Jenny. Her best efforts were for the relays.

Some media angle about how her relay medals didn’t stack up to an individual gold medal had taken this negative spin instead of the really amazing thing it was. Anyone that knows Jenny knows how selfless she is. As far back as I can remember she was always a team captain for this same reason.

Her medal count is impressive. What is more impressive though is that it demonstrates that Jenny was the greatest teammate you could have.

Anyway, she was sitting there feeling like a failure. I made a feeble attempt to articulate how much respect she had from the team and from myself, that the media had missed something incredible by micro-focusing on something stupid.

It’s important to realize that there are going to be setbacks. If we all went personal best times every time, there would be no joy in it, no challenge.

There is a bright side to every situation. Things can ALWAYS be worse. The bright side to not swimming well at the Pan American games is that it isn’t Olympic Trials.

There is winning and there is losing but the only real failure is to fail to learn from our losses. You learn more from the races you don’t win than the ones you do.

I have to go to sleep pretty soon because I do have to swim one last 50 free tomorrow before leaving straight for the airport so I’ll end with another “I remember” story. In 1995 the Pan Am’s were in Mar del Plata, Argentina.

After having completed my warm up I put on my sweats and was talking with teammates and a cute girl from Argentina. I lost track of time and before I knew it I was being called to the ready room. I collected my cap and goggles and went in. I put on my cap and goggles and they walked us out to the starting blocks for the 100 meter freestyle.

They announced the finalists behind their blocks and after they announced my name I did a little wave to the crowd and then turned. I took off my jacket and then my pants. I wasn’t wearing a suit.

How could I have forgotten my bathing suit? I turned white. I don’t have my suit!? I was totally panicked. Fortunately, the US team was sitting near and out of the crowd this tiny Speedo comes floating down to me. Mark Henderson had shot it like a rubber band.

By this time all the other swimmers were on the blocks and looking at me as I am hopping around doing the world’s fastest deck change on international television.

How could I have forgotten my suit!

My heart rate was close to 200 beats per minute as I jumped up on the blocks. I led at the 50 by about three body lengths and finished, barely, in sixth place.

What I learned from the 1995 Pan American games was not to forget your bathing suit.

What I take away from these Pan American games is not as clear to me yet. But I’ll have plenty of time to figure it out.

At the tender age of 32, I am still learning and learning is what makes us better.

Off to soldier through tomorrow’s 50 free,

Gary Hall Jr.
www.theraceclub.net


Saturday, July 7
Olympian Rowdy Gaines' Flip Turn Tips
Improving your flipturns at every wall

Tip #1 - Accelerate
Never slow down going into the wall. One of the big mistakes young (and old) swimmer make is, when they approach the wall, they begin to "measure" and their speed begins to decelerate. The more speed you have going into the turn the more momentum you will have coming off it.

Tip #2 - Head down
The best swimmers in the world never lift their head up at any point in their race and that includes the turn. Jenny Thompson is a good example on this tip. When she arrives at a big competition and new pool, she practices going into her turn and making her initial flip, looking at the cross on the bottom of the pool, not at the wall. This takes a lot of experience, so if you can't do that then ...

Tip #3 - Tuck your chin
As you make your initial tumble throw our chin to your chest. The head is very heavy. It's like a bowling ball sitting on top of your shoulders. The weight of the head can sometimes be a detriment during the stroke, but in this case, use that mass to your advantage by going into a nice tuck "throwing" your chin to your chest.

Tip #4 - Feet shoulder-width apart
Simple, yet many come over feet together (bringing the weight of a lot of water on the back of their legs). Or their feet are too far apart. Visualize a standing broad jump coming off the wall with knees bent, but not too much.

Tip #5 - Bottom arm first.
"When coming of the wall, you should initially be on your back, quickly rotating to your side. Your first stroke (which, by the way, is the single most important stroke you take), should be taken with the arm facing the bottom of the pool. Anthony Ervin might do this better than anybody.

Tip #6 - Streamline
The most important word in all of swimming, at least from a technical standpoint, is streamline. It is impossible to swim faster than when you push off the wall. Why not take advantage of that by streamlining correctly, in three easy steps:

One hand on top of the other
Thumb clasped around your bottom hand
Biceps squeezed against the back of your ears.



Alot of this sounds like what Tim tells us to do huh? These are the basics, if you don't have this down, then be ready to get beat every wall of every race by people who are ready to do this every single turn in practice. It's all up to you.


Sunday, October 29
The Difference Is You
The Difference is You
by Wayne Goldsmith copyright Moregold sports

OK. It's 5:00 a.m. It's still dark. You would probably rather be home in bed asleep. Your coach has come in as enthusiastic and motivated as ever and has written up this workout on the whiteboard:

The question is now, what do you do next?

The obvious answer is 400 freestyle, 6x50 breaststroke drills etc., etc. Everyone on your team will be doing that. The question really is, what will you do that is better, faster, and smarter that everyone else to give you the winning edge? What will yo do in this session that will make you a better athlete?

If you want to be the best swimmer in your club, your state, America, or the world, you must be the best swimmer in you LANE first. You must set yourself a higher standard than anyone else in your lane is prepared to. You must set a higher standard and more challenging goals than even you coach thinks possible. Successful swimmers set themselves tougher goals than anyone else could possibly set for them.

The difference between good swimmer, very good swimmers, and great swimmers is very often their approach to their training. While the workout itself is important, the real secret to success is in how you do the workout. The benefit yo gain from the workout is totally dependent on your attitude and approach to you training program.

You must set yourself a higher standard than anyone else in your lane is prepared to. You must set a higher standard and more challenging goals than even you coach thinks possible. Successful swimmer set themselves tougher goals than anyone else could possibly set for them.

How would three swimmers (a good, a very good, and a great swimmer) approach our workout?

The good swimmer does the training program: does what the coach had asked.

The very good swimmer also does the training program, does what the coach asked AND sets a few personal goals along the way to get a little more out of the workout.

The great swimmer does the same program, does what the coach asks, and them demands an uncompromising level of excellence from themselves to get the maximum benefit from the workout. The great swimmer sees the workout as an opportunity to improve and to get the most out of their efforts.

One of the biggest steps a swimmer must make in their development is the step from age group swimming to senior level competition. one of the biggest changes that a swimmer needs to make in order to take this step is in the mental approach to their workouts. Mos coaches set their workouts for the average level of swimmer in their team. The great swimmer understand this and set a personal standard that is well above average. "Little kids" see workouts very simply: How do I do the minimum amount of work I can get away with? "Big kids" (those trying to take the step from age group to senior competition) see the workout activities and then aim to set themselves a standard well in excess of the level of the workout. they do more than the coach asks. They do the little things well. They aim for maximum distance per stroke, minimum number of breaths, excellent turns and outstanding skills. Ask yourself, am I a "big kid" or a "little kid" in a "big kid's" body?

Size and age has little to do with being a senior swimmer. Being a senior swimmer means training and racing with a senior swimmer's attitude. You can be 12 years of age and think like a senior swimmer or 22 years of age and think like a junior swimmer. You must "train your brain" in the same way that you train your body. you train your body for speed, for power, for strength and for technical excellence to help you achieve your best. Train your brain to do the same.

How would three swimmers approach our workout?
Workout Activity
Good Swimmer
Very Good Swimmer
Great Swimmer
Warm-up 400 easy free.
Swim slow easy freestyle.
Swim slow easy freestyle, making sure not to breathe inside the flags and to streamline off every turn.
Swim slow easy freestyle, making sure not to breathe inside the flags and to streamline off every turn, not breathing on the first or last strokes trying to swim each lap with one less stroke than the one before.
Breaststroke drills 6x50 on 1:15
Do the drills.
Do the drills correctly.
Do the drills correctly, aiming to do the minimum number of pulls and kicks each lap, developing great distance per kick and trying to hold an exact pace with a full underwater pull out at each wall.
Kick 10x50 on 1:30
Do the kick set.
Do the kick set fast and hard with strong, powerful kicks.
Do the kick set fast and hard with strong, powerful kicks, trying to kick each 50 as close as possible to their best 50 swim time with as few kicks as possible.
16x100 on 1:40 holding personal best plus 15 seconds.
Do 16x100 on 1:40 holding personal best plus 15 seconds. Do 16x100 on 1:40 holding personal best plus 15 seconds, trying to streamline out of each turn.
Do 16x100 on 1:40 holding personal best plus 15 seconds aiming to hold an exact pace, or experimenting with pacing strategies like negative splitting.  the may also consider trying to minimise strokes and breaths, while holding an exact pace and streamlining a minimum of 10 meters off every turn.
Cool down 6x100 IM.
Cool down 600 meters.
Cool down 600 meters aiming to do good turns.
Cool down 600 meters aiming to do good turns and practicing to improve on any areas of weakness in their worst stroke.


Sunday, October 22
Want your kid to become a champion in the pool?
Want your kid to become a champion in the pool?
By Dr. Alan Goldberg
www.competitivedge.com

Yo! Mom and Dad!!! Want your kid to become a champion in the pool? IF YOU DO, THEN YOU SHOULDN'T COACH!!!

I listened to his Dad frantically outlining all kinds of last minute race instructions. "This is a big race son. Don't forget to streamline out of your start and turns…and remember, no breathing into the turns. You've got to make sure you get a good start…and build the race in the second 100. You've got to make sure you don't back off like you did the last time….blah…blah…blah." His 13-year old son silently stood there, head down, looking at his toes. I could only imagine what he was thinking.

I guess Dad didn't realize that his son already had a very good coach. More than likely Dad meant well and was trying to be helpful. I know for a fact, however, that Dad didn't have a clue that his pre-race coaching with his son was going to guarantee, as in you can take it to the bank guarantee, that the boy would have a lousy swim. Certainly if he had known this he would've kept his lips sealed and simply encouraged his son to just go out there and have fun.

Throughout the swim, Dad's voice boomed out from the stands, "Go Billy, come on kick! Swim faster….Keep those hands together boy!…Pick it up now! Pick it up! Yadda, Yadda, Yadda!!!!" Unfortunately no amount of yelling and urging was going to get Billy to swim fast today. He was, as I had predicted, toast. His swim was several seconds slower than it should've been and, in the stands after the race, Dad couldn't contain his obvious anger and disappointment. "What happened out there?!!! You swam so badly. You didn't do anything we had talked about! Why Billy?!!! Why did you not do anything we had planned?!!!"

Now Dad, just what exactly is Billy supposed to say to you here? "Well gee Pops, I just thought, since I've been working so hard and so long, busting my butt to get up early, and pushing through mountains of pain and fatigue, that I'd just take this opportunity to waste all my training and embarrass myself, my coach and you in front of all these people!" Come on Dad! Get with the program!!! I have never met a swimmer who wants to swim poorly on purpose. Don't you know that Billy already feels badly enough without your angry critique? Are you unaware that he probably feels just terrible that he let you down? Whether you know it or not, the last thing your boy wants to do is to be a disappointment in your eyes! What he really needs after a bad race is your support, NOT your anger, disappointment and inappropriate and unhelpful critiques! (Yes! They are unhelpful coming from you, even if you know what you're talking about!) You won't help him feel better about himself nor swim faster by going down this road! All you'll get him to do is eventually hate himself, hate swimming and have a real hard time being around YOU!

In too many meets across the country Moms and Dad's are repeating the mistakes that Billy's Dad has made here. What they don't realize is that by becoming over involved in their children's swimming and "coaching", they are killing their kids' enjoyment of the sport, setting them up to fail and insuring that their children will become swimming, drop-out statistics. Over 70% of kids between the ages of 8 and 12 prematurely quit their sport because of too much pressure from adults, (parents & coaches).

So if you really want your child to go fast and as far as possible in this sport, let me coach you here. You have two important roles with your child that will pave the way for their swimming success. First, be your child's best fan. Support them. Love them unconditionally. Pick them up when they fall. Cheer for them. Don't tie their love and self-worth in your eyes with how fast they go in the pool. Second, DON'T COACH!!!! Don't sit in the stands and time them! Don't film their stroke mechanics and do stroke critique sessions! Don't remind them of everything the coach has been telling them! Don't try to motivate or focus them before their races. Don't force them to sit down and set goals! Don't force your goals on them! Don't discuss their race strategy and what you think they should be doing. Don't critique their races afterwards and help them correct their mistakes unless they ask directly. These are all the coach's job, not yours!

The best swimmers in the world have taught me one thing about what kind of parenting breeds Olympians. Most of the Olympian's I've talked to or worked with over the years have had parents who were incredibly supportive and unobtrusive. They weren't pushy, they didn't coach and they weren't over involved! Instead, they allowed their son or daughter to own the swimming. Remember, don't coach! Your job is to "love 'em", the coach's job is to "shove 'em"


Sunday, October 22
Staying in the "NOW" for Very Fast Swims (4 of 4)
Staying in the "NOW" for Very Fast Swims
By Dr. Alan Goldberg
www.competitivedge.com

I bet you never knew that swimmers have a brake pedal that they unknowingly use at all the wrong times. Here you are in your big race with 50 to go and tough opponents on both sides of you. Time to step on the gas and what do you do instead? You jam your foot on the brake and slow yourself right down! Or it's your shave and taper meet and your one big chance to finally make the cut in your best event. What happens? Halfway through the race you hit the brakes again and fall way off your pace!

So what's this mysterious brake pedal I'm talking about that causes so many swimmers to slow down when what they really want to do is speed up? It's nothing more than a very common mental mistake that swimmers of all levels make called "time traveling." Time traveling involves losing your focus on what's important in the "here & now" and beginning to concentrate on something in the past or the future.

For example, a past focus might be thinking about your last race while you're standing behind the blocks for your next one, ("If my first race is bad the rest of my meet is usually bad!"), worrying that you didn't train hard enough as you wait for the starter to begin the race, or focusing on how you always seem to swim poorly in this pool. A past focus right before and during your swims will always slow you down because it distracts you from concentrating on the things that help you go fast like your feel of the water, finishing your stroke, feeling long and smooth or kicking hard. Swimmers will know when they are mentally in the past because they use words and phrases like "here we go again", "I knew this was going to happen", "This always happens to me", "I can never break that time," etc.

Time traveling into the future involves mentally getting ahead of yourself. It's interesting to note that in too many 200's, the 3rd 50 is usually slower than the last 50. Why? Because during that 3rd 50 the swimmer starts to shift his or her focus into the future to the end of the race. Other examples of future focusing include, thinking about the time you want for this race, concentrating on needing to win, dreading how you'll feel at the end of the race if you're feeling this badly now and worrying about your next race before you've finished this one. A future focus is most often responsible for choking in swimming and is why a lot of swimmers seem to fall apart under pressure. Like a past focus, concentrating on these future thoughts makes you uptight and distracts you from paying attention to the things that get you to go fast.

The trick to swimming fast when it counts the most is to keep your concentration in the "now" of the race. This is your "gas pedal" in the pool. This means that you have to focus on one race at a time, one lap at a time, and one stroke at a time while you swim. By staying in the "now" just before and during your swims, you will dramatically increase your chances of getting the times that you really want. Being in the "now" means that you usually focus on how the swim feels and nothing else.

So if you want to go fast when it counts the most you have to train yourself to keep your focus of concentration in the "now" of the race. This means that if you begin to notice that you're starting to "time travel", quickly and gently return your focus to the task at hand right now. By quickly bringing yourself back to the "now" every time that you drift, you will increase your chances of getting that fast time.


Sunday, October 22
Swim in Your Own Lane for FAST Times (3 of 4)
Swim in Your Own Lane for FAST Times
By. Dr. Alan Goldberg
www.competitivedge.com

One of the biggest and costliest mental mistakes made by swimmers at every level is getting too caught up with their competitors. You know what I mean. Before the race you "study" the heat sheet and freak yourself out by all the faster times you see. Or, perhaps you pick out one opponent pre-race and study his size and muscle development. Why is it, you wonder that their biceps are bigger than your thighs? Then too, you might think to yourself how you have never, ever beaten this swimmer. Or maybe you're OK until the race starts and this other swimmer begins to pass you. Then it seems like you spend most of your race in her lane thinking about her.

A few swimmers out there will actually go faster by focusing on an opponent. This type of swimmer, a "racer", always seems to get motivated by racing someone else and will perform better as a result. The "racer" has figured out a way to stay focused on his race while he races the guy in the next lane. However, MOST swimmers are NOT "racers" in this sense of the word. They get too distracted when they focus on or think about who they're going up against. As a result, they get too nervous, lose their confidence and stop paying attention to their race, all of which slows them down immediately! Mentally leaving your lane before or during a race is a great way to psych yourself out and ruin a perfectly good swim. If you're like most swimmers and you want to start swimming faster under pressure, then you have to begin to discipline yourself to STAY IN YOUR OWN LANE before and during your swims. This means that you want to keep your concentration on what YOU are doing. In general, every time your focus leaves your lane and drifts to an opponent's lane, you will quickly slow down. Why?

Because in order to go fast you have to focus on those things that help you go fast like your rhythm, keeping your stroke long and smooth, maintaining a proper breathing pattern, finishing your stroke, etc. When you swim well you automatically focus on these things. Because concentrating on these elements gets you to go faster, I like to call them the "gas pedal" in swimming. However, if you begin to get distracted by that "world record holder" in the next lane or that teammate you're real competitive with, then you will immediately "take your foot off the gas." In this way, moving your concentration over to your opponent's lane is like stepping on the brake pedal. Every stroke that you take in a race where you are thinking about who is in the next lane is a slow stroke!

So if you want to swim fast when it counts the most you have to learn to stay in your own lane. This means that the instant that you find yourself mentally drifting to an opponent either before or during the race, you want to quickly and gently bring your concentration back to what YOU are doing. If your focus drifts back again two seconds later, no problem! Quickly and gently bring your focus back! Every time you leave your lane you want to repeat this "bringing yourself back" process. As a swimmer, a break in concentration won't hurt you. What will hurt you big time is when you lose your focus and you don't bring it right back! You don't want to swim more than one stroke mentally in the wrong lane. So start today to practice swimming in your own lane. Pick something in your set to focus on, (i.e. the feel of the water, finishing your stroke, your elbow being placed in the right position, staying long and smooth, etc.) and whenever you find yourself leaving that focus and going somewhere else, bring yourself back to that concentration point. Remember, you can't swim fast if you're always spending time in someone else's lane.

STAYING IN THE "NOW" FOR VERY FAST SWIMS
I bet you never knew that swimmers have a brake pedal that they unknowingly use at all the wrong times. Here you are in your big race with 50 to go and tough opponents on both sides of you. Time to step on the gas and what do you do instead? You jam your foot on the brake and slow yourself right down! Or it's your shave and taper meet and your one big chance to finally make the cut in your best event. What happens? Halfway through the race you hit the brakes again and fall way off your pace!

So what's this mysterious brake pedal I'm talking about that causes so many swimmers to slow down when what they really want to do is speed up? It's nothing more than a very common mental mistake that swimmers of all levels make called "time traveling." Time traveling involves losing your focus on what's important in the "here & now" and beginning to concentrate on something in the past or the future.

For example, a past focus might be thinking about your last race while you're standing behind the blocks for your next one, ("If my first race is bad the rest of my meet is usually bad!"), worrying that you didn't train hard enough as you wait for the starter to begin the race, or focusing on how you always seem to swim poorly in this pool. A past focus right before and during your swims will always slow you down because it distracts you from concentrating on the things that help you go fast like your feel of the water, finishing your stroke, feeling long and smooth or kicking hard. Swimmers will know when they are mentally in the past because they use words and phrases like "here we go again", "I knew this was going to happen", "This always happens to me", "I can never break that time," etc.

Time traveling into the future involves mentally getting ahead of yourself. It's interesting to note that in too many 200's, the 3rd 50 is usually slower than the last 50. Why? Because during that 3rd 50 the swimmer starts to shift his or her focus into the future to the end of the race. Other examples of future focusing include, thinking about the time you want for this race, concentrating on needing to win, dreading how you'll feel at the end of the race if you're feeling this badly now and worrying about your next race before you've finished this one. A future focus is most often responsible for choking in swimming and is why a lot of swimmers seem to fall apart under pressure. Like a past focus, concentrating on these future thoughts makes you uptight and distracts you from paying attention to the things that get you to go fast.

The trick to swimming fast when it counts the most is to keep your concentration in the "now" of the race. This is your "gas pedal" in the pool. This means that you have to focus on one race at a time, one lap at a time, and one stroke at a time while you swim. By staying in the "now" just before and during your swims, you will dramatically increase your chances of getting the times that you really want. Being in the "now" means that you usually focus on how the swim feels and nothing else.

So if you want to go fast when it counts the most you have to train yourself to keep your focus of concentration in the "now" of the race. This means that if you begin to notice that you're starting to "time travel", quickly and gently return your focus to the task at hand right now. By quickly bringing yourself back to the "now" every time that you drift, you will increase your chances of getting that fast time.



Sunday, October 22
The Biggest Secret to Swimming Fast Under Pressure (2 of 4)
The Biggest Secret to Swimming Fast Under Pressure
By Dr. Alan Goldberg
www.competitivedge.com

Do you ever wonder why so many good swimmers seem to fall apart at the big meet? How come they tend to go faster in practice than at Championships? Why does someone always go faster in a relay or off event than he would in his best event? There's a one-word answer to all three of these questions…PRESSURE! There's much more pressure in the bigger meets and your best events than there is in relays or practice.

Pressure tightens a swimmer's muscles, chokes off their breathing and robs them of their confidence. Big meet pressure can make a well-conditioned swimmer feel completely out of shape after just 75 yards of her first race of the day! It can turn your arms into Jell-o and your legs into lead. Pressure is what 7- time Gold Medalist Mark Spitz was referring to when he said, "racing is 90% mental and 10% physical." If you can learn to handle the pressure of competition, then you will start to swim to your potential. If that sounds good to you your next question should be, "HOW do I do that?" I thought you'd never ask. To swim fast under pressure you have to learn to relax. The biggest secret to swimming fast when it counts the most is to keep yourself loose and calm. The more relaxed that you are, the faster you'll go. Relaxation is the key to speed in the pool. Unfortunately, not too many swimmers understand this important connection. As a result, they go into their races and put far too much pressure on themselves. "I've got to get my cut." "I have to beat Jenny!" "I've got to make finals." It's these kinds of pre-race thoughts which will make it impossible for you to relax and, as a result, rob you of your speed.

The bigger the race, the more important it is for you to stay cool and calm before the start. This should be your goal before every one of your important races. If you accomplish this goal, I can almost guarantee that you'll swim the way that you want to. However, too many swimmers, coaches and parents don't focus on this pre-race goal. They get much more caught up in the "outcome" goal (beating someone, time or place). Outcome goals will take care of themselves if you make staying relaxed and loose before your events your primary goal.

Now that I've told you something you probably already know, that relaxation is the solution to the pressure problem and the key to swimming excellence, what you can actually do to stay calm when the heat of competition is turned up extra high.

#1 Stretch - Stretching is a great way to calm yourself and stay loose as long as when you stretch you keep your entire focus of concentration on what you are doing.

#2 Focus on YOU - Paying too much attention to your competition pre-race will raise your level of nervousness. Keep your focus on yourself before your race and you'll stay looser.

#3 Talk with teammates/friends - If hanging out with your buds pre-race keeps you loose and distracts you from thinking too much about your race, get in the habit of making that an important part of your pre-race ritual.

#4 Listen to music - A lot of swimmers keep themselves in control by listening to their favorite music. Be sure that the tunes that you play in your head are calming and don't wire you up for sound.

#5 Distract yourself - Many swimmers think too much about their race or opponents just before the start, and therefore work themselves up too much. Find other things that you can do pre-race that will distract you from these pressure-causing distractions. You can read, play video games, do homework (sorry about that), etc.

#6 Go somewhere relaxing mentally - I teach many of the swimmers I work with to go to a "safe place" in their mind's eye where they feel completely relaxed and far away. This can be a beach, a vacation spot, or anywhere else. If you mentally practice visiting this special place at night before bed, it will be available to you on race day.

#7 Do Diaphragmatic (deep belly) breathing - You can not freak out if you are breathing from your diaphragm. It is physiologically impossible. Learn to do diaphragmatic breathing. Sit quietly, inhale through your nose to a slow count of 4, pause, then exhale through your mouth to a little faster count of 7 or 8. Focus your concentration on the rise and fall of your diaphragm as you do this. Practice this at home for 4 minutes a day. When you're under pressure, one or two of these breaths will then help you chill out.


Sunday, September 17
Visualization Will Increase Your Inner Belief


I would say that the biggest problem I have found facing most swimmers is a distinct lack of real belief in their own ability.

I am not talking about external confidence (which is simply a brave face put on for competitors!), I mean real inner belief that you truly KNOW that can win, or swim the time you desire. This is a feeling which cannot be faked.

A lack of real belief in oneself creates a mental approach of fear, which cause a whole variety of different problems for swimmers before races, the most common ones being:

    * a deep inner feeling of not being good enough
    * extreme nervousness (which sometimes manifests as vomiting)
    * negative thoughts - of all types!
    * low energy / increased pain
    * worrying about small details which may never occur (uncontrollables)
    * intimidation from other competitors
    * unusual or silly mistakes during the race
    * recurring problems
    * slow times - for no apparent reason
    * dislike of competing in particular pools / lanes
    * not looking forward to meets or specific events
    * jealousy of other swimmers.

Once swimmers gradually begin to believe in themselves, these symptoms often disappear completely or reduce substantially, allowing positive feelings of confidence, anticipation and yes, even a general feeling of happiness and eagerness to fill your mind and body before a race. This is a far better mental preparation for a strong performance.

Don't get me wrong, however, nervousness before a race is not a bad thing! It's a sign that you are psyched up and ready to go. (So don't get nervous if you're nervous!!) It's only extreme nervousness that most swimmers can do without before a race.

So what is the best way I know to begin to create belief in yourself and your own ability?

Daily visualization. Let me explain, this is all you have to do. Every day for 5 minutes (or even if just for a few minutes) vividly imagine in your mind the absolute perfect swim you wish to do at your next meet, as if it is really happening right at that very moment. This literally programmes your subconscious mind for success (much like a computer), it's a form of self-hypnosis which is very safe, easy and it works brilliantly.

A crucial element - when you visualize a race in your mind, use all your senses - imagine seeing the swimmers, pool and surroundings in their respective colours, smell the chlorine of the pool, hear the sounds of people cheering you, and most of all - feel the joy of victory when you win the race or swim that fabulous time you desired.

If you do this every day for around 5 minutes, you will gradually notice a shift in your confidence levels before races, and your times will begin to steadily come down. I don't have the space to tell you how this works, except to say that this creates a mental program (or blueprint) in the area of your mind that is the control-center of all of your body's movements.

Now the only trick to it is this - it's only the truly dedicated swimmers who will do this every day. This very quickly sorts out the serious swimmers from the ones who just wish they were better, but are not willing to do anything about it. Are you willing to try this for 5 minutes a day? If you do, you may well discover a whole range of extra benefits from it as well, which even go far beyond swimming.

There are many important aspects to visualization which you should know about, as I could probably write 100 pages on this topic alone, as visualization is also able to be used for:

    * overcoming extreme nervousness
    * reducing, delaying or erasing pain from your races and practice
    * learning new technical skills far more easily and quickly eg. kicks/turns/dives/strokes
    * overcoming and conquering intimidation, criticism and cheating from competitors
    * dramatically increasing your own inner self-belief
    * increasing your energy, enthusiasm and motivation
    * relaxing easily and quickly
    * increasing speed / reduce times
    * banishing negativity, and sustaining positivity
    * recovering from illness and injuries more quickly
    * learning to make contact with the sleeping giant inside you, your subconscious
    * and many, many others

But that's all stuff you can discover along the way - the main thing right now is to begin today, find a quiet place for 5 minutes and start your daily mental training routine. Be patient and persistent, and the results will come - they always do.

Written by: Craig Townsend (Dip. Clin. Hyp.) http:/www.swimpsychology.com


Saturday, September 9
Mental Toughness - Getting Started (1 of 4)
Mental Toughness - Getting Started
By Dr. Alan Goldberg
www.competitivedge.com


Did you know that "races are won and lost before the start?" We know that this is certainly true training-wise. If you goof off, cut corners and don't put much into your training, then you'll never develop a good enough training base to swim fast when it counts the most. What might not be so obvious to you, however, is that many races are won and lost because of what goes on between your ears. That is, what you think about and focus on before and during your races, what I call your "mental mechanics", will determine whether you experience the thrill of victory or suffer through the agony of defeat.

This is why so many swimmers go faster in practice than they do in big meets. It's why so many swimmers go faster in their off events than their best ones. This is also why strong, well-conditioned swimmers will mysteriously "die" just 100 yards into their first race of a meet when there's no physical reason for this. Your mind is that powerful! Here's how it works.

Your pre-race thoughts like, "What if I get DQ'ed", "What if I swim slow", "She/he (opponent) is so much faster than me", "This is my last chance to qualify", "I don't feel good/fast today," or "I never swim well in this meet" make you nervous. When you get nervous, three critical changes happen in your body. Your muscles begin to tighten, your breathing gets faster and shallower and your hands and feet get cold.

These physical changes will, in turn, slow your swimming right down. How? First, tight muscles will shorten your stroke and ruin your stroke mechanics. Tight muscles will kill your timing on your start and turns. When your muscles are too tense you'll tire much quicker because tight muscles are inefficient. They just don't work well. Finally, tight muscles will be much more painful during your race.

Second, if you're breathing too fast and shallow before and during your race, you'll tend to take too many breaths, which will add precious seconds to your time. Furthermore, your rhythm will be thrown off and your muscles will tighten even more. Finally, too shallow breathing will completely wipe you out endurance-wise and make you feel like you are in the worst shape of your life.

Third, if your hands get cold you will lose that all important feel of the water. Swimming fast is about being able to feel what you're doing. What am I saying in simple English? G.I.G.O. Garbage in, garbage out! If you feed yourself mental garbage before or during a race, (What if, I can't, she's faster than me, etc.) you'll feel and perform like garbage! Negative thoughts kill your confidence, distract your concentration and slow you right down.

So what does all this mean for you? If you want to develop mental toughness and consistently swim fast under pressure, then you have to learn to develop an awareness of your thoughts, self-talk or what I call the dialogue of your "inner coach." If you are not on top of your pre- and during race self-talk, then you'll always end up frustrated with your times. Awareness is the key.

What can you do to begin to train your "inner coach" to work for you? First, review 2-3 of your very best races. Think back to these events and try to remember what you thought before and during the race. Write this down. Now review 2-3 really bad races in the very same way. What were you thinking about before and during these events. Next, compare the differences in your self-talk before your good and bad races.

After you do this, begin to keep a training and race journal. In it, keep a record of your thoughts and self-talk during practice and at meets. For example, what were you thinking about before and during that tough set? After you failed to make the interval while another teammate did? After a disappointing race? Write your thoughts down at night, after practice or the meet. Keeping track of your self-talk in this way will help you begin to get control over it. By becoming aware of how negative you are, you can learn to change it in a positive way. Remember, races are won and lost before the start.


Sunday, August 27
Why Stretch?
by Mark A. Jenkins, M.D.
jenky@rice.edu
http://riceinfo.rice.edu/~jenkins

Stretching is useful for both injury prevention and injury treatment. For the purposes of this discussion I will concentrate on prevention. If done properly, stretching increases flexibility and this directly translates into reduced risk of injury. The reason is that a muscle/tendon group with a greater range of motion passively, will be less likely to experience tears when used actively. Stretching is also thought to improve recovery and may enhance athletic performance. The latter has not been fully agreed upon in the medical literature, but improved biomechanical efficiency has been suggested as an explanation. Additionally, increased flexibility of the neck, shoulders and upper back may improve respiratory function.

How to Stretch


There are three methods of stretching: static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Static is the method recommended for the majority of athletes since it is the least likely to cause injury. Ballistic (bouncing) and PNF stretching are probably best reserved for a select few who are experienced with their use. To get the most benefit from your static stretching routine while minimizing injury, stretching should be done after warm-up exercises. The increased blood flow to the muscles aids in the flexibility gains from stretching and is an important component for injury prevention. Static stretching is done by slowly moving a joint towards it's end-range of motion. A gentle "pulling" sensation should be felt in the desired muscle. This position is then held for 15 - 20 seconds. Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle. Within a session, each subsequent stretch of a particular muscle group seems to give progressively more flexibility. A set of 3 to 5 stretches is probably sufficient to get the maximum out of the routine. Alternate between agonist and antagonist muscle groups (e.g.. quadriceps and hamstrings), and alternate sides. It is also a good idea to start with the neck and progress down to the feet. This enables you to take advantage of gains in flexibility from the previously stretched muscle groups. Stretching should also be done after the workout. The post-workout stretch is thought to aid in recovery. Cold packs can be applied to sore areas in those of you who are recovering from injuries.

Why am I so tight?


There is considerable variation in baseline flexibility between individuals. There may also be variation within a given individual (e.g.. flexible shoulders but inflexible hips, or flexible right hamstring, but tight, inflexible left hamstring). Genetics, injuries, and abnormal biomechanics all play a role in these differences. One shouldn't try to make big gains in flexibility in a short period of time. Stretching should be done gradually over a long period of time and then maintained to prevent slipping back towards inflexibility. Some people will enthusiastically embark on a stretching program, but then quit two weeks later because they haven't seen any benefit. Be patient and consistent. It takes time.

Relax


It is very important to relax during the stretching routine. It should not be a rushed event. Don't think about your job and don't look at others working out. The "I've got to hurry up and do this so I can go" attitude is the wrong way to approach stretching. This is a time to slow your breathing and to free your mind. Some athletes employ mental imagery while stretching -- in a relaxed state, the athlete visualizes proper form in preparation for training or competition.

Final words


If you have any back, neck, bone or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful. Pain indicates either incorrect technique or a medical problem. If in doubt, ask a qualified health professional. I have a few examples of some good stretches on my web page. Have fun and stay loose.


Tuesday, August 22
Top 21 Laws of Swimming
21 TOP LAWS OF SWIMMING
By Jerry Heidenreich

1. Three of the most important components of swimming are: technique,technique, technique.

2. Strive for optimum, not maximum, performance.

3. Learn to balance, align, and stabilize your body first. Everything else will become easier.

4. Seek the path of least resistance.

5. Find the path of most resistance.

6. To become effortless requires great effort.

7. Listen to the water, feel the water, be one with the water. Swim quietly.

8. The mind leads the body.

9. The harder you work, the harder you can play.

10. Practice does not make perfect. Perfect practice makes perfect. What you do in practice will determine what you do in meets.

11. The fastest swimmers are the ones who slow down the least.

12. The fastest you ever travel is when you dive off the block and push off the wall.

13. Slice through the water, don't plow. Make your middle name"streamline".

14. Don't think of pulling the water. Learn to anchor your hands,wrists, and forearms, and hold onto the water. Learn to use your legs for balance and body stabilization.

15. Power is generated from the hips and torso. Use your shoulders for your recovery and to generate additional arm speed.

16. Relax from the inside out.

17. Never look back.

18. Attack your race, attack your opponent.

19. Embrace your opponents. They make you a faster, better swimmer.

20. Use visual and mental imagery of yourself achieving and surpassingyour goals.

21. Swim smart, use your head, and keep your head still.


Friday, August 11
GoSwim.tv's Drill Of The Week Player



Tuesday, March 18

Here's a very helpful website. If you're ever bored to go it and look around. http://www.goswim.tv/entries/c/4/articles.html



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