Blog 1478: 5 attributes of a champion

1. Honesty...

...for honesty is the foundation for success in a coach-athlete relationship.  Being honest means not only telling the truth but also being frank, open, and pro-active in all communication.  This can be difficult for both sides to do.  Which is precisely why it is so important. Tell your coach what is going on we cannot read minds.

2. Fun.

Embrace challenges and look at failure as an opportunity to learn and get better.  Enjoy the process of improvement always keeping the goal in sight.  Relax. Swimming fast is the fun bit and makes all the hard work worth it.

3. Practice. Compete. Repeat.

Every practice is a competition.  Excellence is contagious among teammates who support one another, give each other a high or congratulate one another on success in training.  Every competition is a practice.  No race stands alone.  Rather, it is a product of habits, training, and past preparation.  Learn from it and rehearse for the future. 

 4. Respect All. Fear None.

Honor the sport by giving ultimate effort.  Honor the competition by expecting the same.  Respect those who strive for victory.  Any can win, and any may be beaten. Winning right is as important as losing well, have grace in both.

 5. Work Hard

There is no substitute for hard work.  Not a special suit.  Not a coach.  This is a no-gimmicks sport.  Fast times are the direct result of challenging and purposeful actions taken repeatedly.  The clock never lies. There is no such thing as talent only hard work and correct repetition.

Blog 1477:19.5 Ways To Get Better Even When Theres no Training

You have worked hard this season and don't want your well-earned improvement to go to waste.  What can you do to get  better even though the pool is closed?

1. Swim in front of a mirror.  Just stand there and swim slowly toward the ceiling. Pay attention to how your stroke looks.  Don't forget to take an imaginary breath.

2. Take a nap. A little extra rest would do you some good.

3. Watch swimming videos on YouTube.  Type in Michael Phelps, Missy Franklin, or 2008 men's 4x100 freestyle relay.  Beware of goosebumps.

4. Stretch.  From your head to your toes.

5. Drink some water.  Getting hydrated will help you at your next practice.

6. Write down your goals or take a second look at goals you have already set.  Are you on track? Do you have long-term and short-term goals?

7. Do some ab work.  Think of your favorite ab exercises.  Don't do those.  Do the exercises that you struggle with.

8. Do some push-ups.  Start with the most you can do in 30 seconds.  Take a minute rest. Repeat several times.

9. Meditate. Just find a quiet place to sit, relax, and breathe deeply.

10. Visualize yourself performing well.  Play a movie of it in your mind with as many specific details as possible.

11. Memorize your best times.  For an extra challenge, do it all the way to the hundredth of a second for both SC and LC.

12. Figure out splits for your goal times, especially IMs.  Write them down in a place where you can find them later.

13. Make up a new team cheer.  Silly or serious is perfectly okay.

14. Come up with a mantra or positive affirmation to repeat to yourself behind the blocks. Example: "I am strong and fast, ready to have a blast." Rhyming is encouraged.

15. Make a team poster for the next meet.

16. Find your national rank in your best event on http://www.swimming.org/britishswimming/results-and-rankings/rankings/  Make a goal to move up a certain number of spots.

17. Stretch again, this time focusing on your ankles.  Sit on your knees with the tops of your feet against the floor.

18. Do yoga.  Google "basic yoga poses" for examples.

19. Call or text a teammate and remind them about this list.

19.5 Bake your coach some cookies.  Because cookies make coaches happy.

Blog 1476: Thank You

As 2012 comes to a close I would like to say a big thank you to all those people who help run this tremendous club. All the volunteers from teachers, to helpers, to officials, to committee members. Without these people the club would not function. I would also like to thank the amazing coaching team we have here at Long Eaton, a team that I do not think can be matched as a group not only in the county but in the region at least. Last but by no means least I want to thank the swimmers for their hard work. Lets make 2013 the best year yet. When you are making your new years resolutions heres a couple for you to try.

Find a reason to do something not an excuse to get out of something.

Make sure you give your best at anything you do no one can ask for more.

Blog 1465: Habits

As humans we are creatures of habit. Therefore it is vital we create good ones. Arriving early for training or competition so a proper bloodflow can be done. Making sure we stay hydrated and well fueled. Behavior at all times to be respectful and of high standards. Listening and doing what your coach tells you to do. Turning up to each training session with a positive attitude knowing that at the end of it you will be better than you were before it. Attending all available training sessions including mornings. These are all simple habits that should be a minimum for any swimmer, habits like goal setting and keeping upto date log books and actually handing them are additional habits for any swimmer wishing to progress further. As coaches we constantly remind swimmers of these habits, as parents you need to support the coaches and make sure these habits are upheld by your swimmers. Those swimmers with these habits, have progressed amazingly over the past 6 months and will continue to do so. A great saying I like to use is "Success depends on backbone, not wishbone" This means simply wishing for something to happen will not make it happen, you have to work for it. By following these simple guidelines and finding a reason to do something not an excuse not to do it, you will make giant strides towards your goals. Take morning training for example, we have changed the times of Sunday training to encourage more swimmers to attend, the numbers have barely gone up. We have people turning up presently who live and go to work or school from Burton, Swadlincote and the other side of Nottingham, its a simple case of being organised and determined to do it. Get your bag ready the night before and your clothes ready so you can go straight to work or school from training, along with food and a drink for afterwards. Remember schools are given instruction to support any county level athlete in training and will allow, lateness, time off and additional food intake because of training or competition needs, all you have to do is speak to your schools and let them know. We as a club can provide evidence for the school if required. This is not a moan or rant but an attempt to encourage more of you to be the best you can be, as after all that is what any coach wants.

Blog 1464: The importance of competition

In sport competition is always a top priority. Doing hours and hours of training with no end product removes the enjoyment from the participant as measures of improvement and success go missing. In our sport competition is broken into levels so people of similar standards compete against each other to ensure no morale deflating defeats, just pure enjoyable racing. The levels of competition we mainly deal with are :-

Level 4 - Club Championships
Level 3 - Open Meets/County Championships
Level 2 - Short Course (25m pool) high level meets
Level 1 - Long Course (50m pool) high level meets
Regional Championships
National Championships

To progress through the levels, different qualifying times are set. In level 4 and 3 meets times done in club time trials will be accepted, however times on the British Swimming database or Rankings are preferred and when an event is full those swimmers with times on the "Rankings" will be accepted over those without. Once you have competed in these events your times will be on the "Rankings" and you can see where you are ranked in the county, region or country by using the link on this blog. To enter level 2 and 1 meets swimmers must have ranking times as all of these are checked on the sports entry system used for the galas, therefore it is imperative that swimmers enter licensed meets in order to get times on the rankings. As a club we are now bringing in higher standards to move squads and in particular, firm standards that will not be bent for J3 Prestige, all swimmers looking to progress in the sport and through the club must be entering galas to obtain the relevant qualification standards for the higher level meets.

Blog 1458: Arena League 2

Just a quick message to say how well things went last night. We came third; only 6 points behind the joint winners. The attitude from the swimmers was first rate as was the support they gave each other. The team spirit really was very encouraging and was noticed by all the parents. It was a night where  Kaye and I were proud to be coaching Long Eaton swimmers. Also a mention and thanks to all officals and helpers for ensuring the gala ran so smoothly.

 

Cheers,

 

Bob.

Blog 1457: Arena League

Last night saw the end to another season of Arena league. Another really successful competition for Long Eaton swimming club.  Whilst we are waiting for the final results to come through I am confident that the A team will have recorded its second highest finish ever and the B team its highest finish ever, proving once again that the club has a bright future in front of it, along with all the swimmers in the club being in programmes that will produce results and continually evolve and develop to ensure that every Long Eaton swimmer has a bright future in the sport.

With a 1/4 of the A team missing and in a really tough draw the swimmers who stepped up along with the regulars did an amazing job to battle all the way and finish 3rd in the gala on the night.The 13 year old girls won 3 out of 4 individuals were 2nd in the other one and with Katie Sloan swimming up in the relays Alongside Elle Pryce, Krissy Tomlinson and Megan Smart they managed to win both relays recording 35 out of a possible 36 points. Other victories included Hannah Jones 100 fly and Katie Sloan 50 free and 50 fly. (I am awaiting the offical results so if I have missed anyone sorry).

The B team missing some swimmers promoted to the A team and others through injury or illness also finished 3rd on the night, however they were only 6 points behind the teams in joint 1st. This was an amazing achievement as they were up against other clubs A teams. Victories for the girls 15 free and medley relay teams, ladies open medley and 6 x 2 free relay, Erin Dilks 100 Bk, Liz Simpson 100 fly, Ryan Cendrowski 100 fly, Kate Williamson 100 bk, Hannah Dowell 100 br and  Immogen Marshall 100 fr.

Its great to actually report on swimming and not behavior as this was greatly improved with bloodflow, cleanliness and general behavior all a lot better than at Chesterfield. My "rants" are for a purpose as well as how I report things and the reaction to them this weekend was exactly what I wanted. As coaches we are trying to get swimmers into good habits and we expect the parents to support this. Bloodflow to be done correctly, nutritional guidlines to be followed along with rules on mobile phones ect. These have all been explained to the swimmers several times and we expect these to be done without question now.

Blog 1449: Another record for Helen Gorman

Competing in her first gala since reaching a milestone birthday Helen Gorman set a new Club Record in the 100 Breaststroke in a time of 1:15.01

Blog 1448: Midland Short Course - Long Eaton

Proving how well our home based programme is working besides the the Deventio programme we had 6 qualifiers for this event, the most from the home programme in several years. Callum Henley, Joesphine Parker, Hannah Cox, Ryan Cendrowski, Charlie Softley and Alex Phillips. This years event saw many Olympic and international stars competing including Amy Smith, Fran Hassall and Roberto Pavoni. These are the types of galas all at Long Eaton should be aiming to swim at regardless of age.

Joesphine coming back from a dislocated shoulder at the start of the season swam season best times in all 4 of her events including PB's on the 50 free and 50 fly and was within .2 of her backstroke pb's. Her underwater skills were some of the best on display at the meet.

Hannah Cox who had been ill all week and didnt compete on the Saturday put on a brave face to compete on the Sunday and made the final of the 50m Breaststroker in a season best time.

Alex Phillips broke his own lifetime best time on the 50 Fly

Charlie Softley managed to PB on his 50 fly and was within .5 of his 100 back PB

Ryan Cendrowski swam in the 50 and 100 fly just off his personal bests.

Callum Henley did lifetime bests in 4 of his 5 in the 50 breast, 50 fly, 100 free and achieving the milestone of swimming sub 60 on the 100 fly and getting recognition for his swims from international coaches.

These personal bests have been possible because these swimmers have done things right. Followed the programme and maintain a professional approach from training through to competition, ensure they regualarly took on fuel in terms of food and fluid so they never missed a warm up, warmed down after races and not mucking about on poolside inbetween races but maintaining focus and relaxing. They turned up on time i.e. 15 minuets before the warm up started and did a full bloodflow routine prior to each warm up. These swimmers and the DX/Long Eaton swimmers have made the club proud not only in how they swam at the weekend but in their attitude and behaviour.