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My Reasons for Winter Training

Posted on December 14, 2011 by swimmerjoe

Winter Training.

Different coaches may have their own reasons, but mine is quite simple and easy to understand. After a decent fall season with the age groupers, a week or so break, I normally like to jump back on it. This time, the timing was right-mid December. So we got back on the training, at least for the next 3 to 4 weeks or so. You can follow it in the workout section of swimmerjoe to see what’s going on.

My immediate reasons for it are getting the young athletes swimming harder than normal, building up some pain tolerance, and creating a very solid foundation. Most coaches do this, if athletes and dedicated, they normally have a love-hate relationship with this time of the year or training cycle. My main reason is this: to have the ability to swim higher quality sets in late January and February for the last of short course season. This will give us the ability to do this and create some real crazy speed! It really works, I have done it for years.

There are many different ways to do things in training and get ready to swim fast, and this is one of them. Let me know what you guys do. I am always curious. Have a great season!

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After this FAST Weekend at Junior Nationals!

Posted on December 11, 2011 by swimmerjoe

After this fast weekend at Junior Nationals our younger swimmmers realized several things: Yes it was a fast meet, yes they were older, yes the great coaches were there. But in addition to these, one very important event happened that needed to take place with all these younger athletes. They got to see how close they are to actually competing with these fast swimmers.

Young swimmers got to watch some of the nation’s best swimmers through the entire race process — what they do mentally and physically to get ready to race. They got to see what the A and B Final swimmers look like while swimming backstroke, head position and tempo, or the timing in breaststroke with the efficency and glide is absolutely invaluable! So let’s talk about the Pre, Race and Post race pieces that we observed.

Watching Race Prep
Watching the A and B Final swimmers conduct their race prep is probably what gives them an edge from all the other less experienced swimmers. Beginning with a good warm up and then getting by themselves, mentally going through the race in their head, visualizing (see old post), and swinging and stretching their limbs for maximum speed. What that also does is prepares their muscles from a physiological standpoint. For more information, check this article out. This one is from 2002 and for cycling, but it has all the same principles that apply to swimming. Physiology and your muscles

Most young athletes really don’t know what to do and oftentimes they talk and run around right before events. You know what? The more the young athletes practice their meet prep and spending the effort to do so, the more powerful the process and therefore the more focused, and obviously a better and more ready the athlete is! So get practicing with race prep. By the way, it works. I told one of my athletes just this month to start working on it and get your head in the game…What an absolute turn around! It works.

The Race
The Junior National swimmers showed it this weekend. Plain and simple, training takes over. If you have been training to your expertise or your best efforts, the race will take care of itself. So, listen to your coach, focus on technique, and develop your strength and stamina during practice.

Post Swim Care
We coaches state that warming up and warming down are key to great swimming and the longevity of the body as well as onging performance. But how do we really know this? USA Swimming put out a great article about the art of recovery, check it out! Who knew sprinters needed more swim down than distance swimmers? Watching the Junior National swimmers go directly to the warm down even before speaking with their coach was a good lesson for our young athletes.

Swimming multiple events at multi-day meets are very taxing on the body and young athletes need to realize that. The swimmer with most “in the tank” both physically and mentally on the last day will and should prevail everytime.

After this fast weekend at Junior Nationals our swimmers learned a great deal. Hopefully you can also spread this knowledge throughout your team and develop your own “team Pre, race and post strategy” for greatness.

Let me know how your team or your athletic pre, race and post race has changed and how you have worked on it. I’ll post it here on the blog!

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Need State High School Swimming Results?

Posted on November 10, 2011 by swimmerjoe

Go to Florida Swim Network at http://FloridaSwimNetwork.com, we’ll see you over there!

We now have 3A up under the Results Tab and the High School Tab.

Thinking of You, Andy O’Grady

Posted on September 10, 2011 by swimmerjoe

Andy O’Grady was a good friend of mine. We met when I swam for Paramus Red Wave in New Jersey during my senior year in high school. He was the first person on the team that introduced himself and took me in with the main training group. He was a great guy with an awesome “happy go lucky” personality.

The Paramus Red Wave practices were extremely difficult but he made them go by quickly with his jokes and one liners. (We only had time for one liners!) Although we went on our separate ways in college, we kept in touch whenever we’d see each other at the large meets around the country.

Andy lost his life ten years ago, on the 104th floor of the south tower.

Thinking of you Andy O’Grady – I know you are keeping the ones we lost in comfort.

Ryan Lochte – Finally, “All-In”

Posted on July 28, 2011 by swimmerjoe

So maybe you’ve seen the dismantling. I have and I’ve heard about it too!

Being tired of losing will do that. Tired of second or third. Sick of it. Living with his talent wasn’t enough. Living with his incredible skills and gift in the water wasn’t enough. So he had to fix something. He was over it. A competitor that met the roadblock and kicked it aside to fix his issues.

What were they?

1. Eating! Being an avid fast food and especially McDonald’s abuser wasn’t doing the deal. The hamburglar yes, together with swimming, NO! He wasn’t getting the power and energy needed to control the world and own any event he trained for. Now he does—All-In!

From an article by Jason Devaney (Universal Sports) “Riddled with knee and groin injuries this year, Lochte decided to change up his habits. Gone are the days of constant McDonald’s runs; he’s eating better now. The Floridian also hits the weight room more and said he feels as strong as ever.”

2. More than weights! Yes, yes, working hard in the weight room with all the other swimmers is one thing, and even working harder than them is great, but doing more than the general population with innovative techniques and strength building is way over the top. What else does that type of training help? It strengthens the mind, the mental depth to succeed beyond the regular SwimmerJoe. I am a huge believer in this. Everybody I’ve coached with knows what I am talking about. Check this about Ryan Lochte–what a change, what a stud—All-In!

[youtube http://www.youtube.com/watch?v=gxQ6e1Quw_o&w=560&h=349]

3. Sharpened focus! Ryan was tired of getting second and third. I don’t blame him, I can’t stand it either. Tired of working hard but not having the “total package” to get the job done. So he focused on ALL the elements his body and mind needed to get the job done of being the world’s number 1 swimmer. AND it worked, plain and simple.

Good for Ryan. It’s great to see him put everything together. Swimmers, triathletes and weekend athletes like myself: Words to you! Go “All-In” for a training season, in the pool, at the food table, and in the weightroom. Secondly, train with an uninterrupted razor focused mission, move all energy, mentally and physically to your goal.

So what happened? Check it out the result of Lochte’s training-it happened twice this week at World Championships!

http://www.floridaswimnetwork.com/#1

http://www.floridaswimnetwork.com/#3

Next time, I will see you at your best!

By the way, free World Swimmng Coverage http://MyPremium.tv go to right column, click British Europort

I am the Last Man Standing

Posted on July 27, 2011 by swimmerjoe

I am the last man standing.

I am it, the man, the last one in the pool. The one that out-waited everyone. The longest sitter and agitator of the tireless coach who sets his “get in” calling on the ever lasting “repeat” button.

I mean, who says it isn’t dreadfully lonely being the last one, the last one to take a shower after you swim, the last one on the bus, the last one to make a decision…..oh yea, and the last one on the relay!

I am the last man standing.

I’m like the epic Michael Jordan staying after a long practice shooting more and more free throws, the last swimmer practicing turns over and over again becasue he slipped a little in a meet, the business man who had to get it done and stayed late instead of waiting until the next day to finish his presentation. The dedication of being the last man, the numero uno in the “last man” category. The big cheese at the Cheesiest Factory.

I am the last man standing.

The “Jason Lezak” last man, the “Carl Lewis” last man, and yes, even the last man at midnight to finish the Kona Ironman. Spit blood and chew nails for a hobby last man, wait up at night for everyone to get up in the morning last man, and yes, even the last man to fight Chuck Norris. (That is a whole other crazy unbelievable Joeism.)

I am the last man standing.

Are you the last one to leave the pool? Are you the last to leave the weight room and do the extra reps and sets? Are you what you want to be? Are you leaving everything you absolutely have in your training? Too tough to go away, die, or give up? Why don’t you try to be the last man standing. I know in a war (Heaven forbid!), that is the one I would like to be. I know in a Bruce Lee match, that is the one I would like to be. I know playing poker, arm wrestling, or a spelling bee, that is the person I would like to be.

What about you?

Be your own last man. Follow no one.

I am the last man standing…care to join me?

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Florida Age Group Championships – Day 2 and 3 Recap

Posted on July 16, 2011 by swimmerjoe

The speedy Florida Age Group Championships, which is know as #FLAGs on twitter, has added many more Olympic Trial Time Standards for the women after day 3, as well as state records and incredible times for the men. Oh yea and HUGE RAIN STORMS!

The girls from Clearwater Aquatic Team (CAT), Michelle Turek, Sydney Pickrem, and Rebecca Mann have been on a massive assault on the record books and the Olympic Trial Standards. In an amazing race Saturday night, the 200 meter fly, 3 girls (Emma Spilman SPA, Rebecca Mann CAT, Nancy Hu SYS) destroyed a 7 year old record where two of the girls achieved Olympic Trial Time Standards. What about the 12 & Under athletes? Skyler Covert (MACG), Kendall Brent (SWIM) and Sherridon Dressel (BSS) seem to be racing each other for the win in everything.

As for the boys, not to be outdone, from GCST, Gulf Coast, Blake Woodrow, Eric Ordaz, and the gentlemen from BSS, Bolles School, Caleb Dressel and John Hutton are also making big splashes in the pool. Records all over the place. By the way, these kids are huge! Compliments to the coaches for getting them in the shape they need to be in!

The final day of FLAGs is tomorrow and should be an outstanding one, including the relays that were postponed by the massive and very intense thunder boomers! You can catch all the action on http://FloridaSwimNetwork.com through your computer, or chime in on your cell phone or IPad with the Ustream App–Best of all, it’s free!

To check all the results from Day 2 and Day 3, you can get it here. Day 2 of FLAGs Finals, Day 3 of FLAGs Finals

By the way, if you like social mixers, tweetups, or meeting new people, come by and grab a cup of coffee and a donut or maybe even a book from special guest swimmer, Doc Lucky Meisenheimer on Sunday morning at 8:00 am under the scoreboard by the stairs to the stands. See ya there!

Florida Age Group Championships – Day 1 Recap

Posted on July 15, 2011 by swimmerjoe

Quickly back at it in the swimming world with the Florida Age Group Championships (FLAGs) at the I-Drive Center in Orlando.

Day 1 brought us an outstanding start of the long weekend with incredible swims and several Olympic Trial Cuts! The Day also brought us the first time Florida Swimming, in my knowledge, has used the “Chase” starts that Texas and some states us for their meets. This is where they start from both ends of the pool and “chase” each other to the finish. Worked very well!

Another great edition was Florida Swim Network filming both sessions LIVE and also providing replays on their site. Their great commentators and chat folks are great for parents and relatives that can’t attend the meet. Cool stuff!

The facility has also been upgraded with a 1.3 Million Dollar renovation with more to come. Steve Corrie and the folks their have done an outstanding job, brining this place back to the days of it’s glory! (Justus Aquatic Center) Those were the days!

As for the competition itself, wow, absolutely something special! The 800 Freestyles were the Brent, Hirschberger, Mann, Finke and Woodrow show. I mean really! Out of those 5 swimmers, 1 State Record fell (Matt Hirschberger 8:48.59), 2 Olympic Trial Cuts (Rebecca Mann 8:41 and Ariel Finke 8:42) and 4 FLAG Championships! What a way to open a meet! Other winners were Skyler Covert MACG, William Tabor BSS, 100 Breast, Sydney Pickrem CAT (Olympic Trials), Austin Sellers TBAY, 200 Breast, Sherridon Dressel BSS, Hirschberger CAT, 100 Free, Michelle Turek CAT, Caleb Dressel BSS, 100 Free, Pickrem again CAT, Jackson Defore T2, 100 Free and Djan Madruga in the 200 Back.

So unbelieveable right? I can’t wait until tonight! Check back later for results and tune in to http://FloridaSwimNetwork.com to watch and chat!

6 Days from FLAGs – Our Distance Workout

Posted on July 8, 2011 by swimmerjoe

Hello all. The young athletes responded well to this one. We are 6 days away from their big meet of the summer. If you are masters swimmer or triathlete, this is a good one for you as well! More to come.

16 x 100 1:30, 1;20, 1:15, 1:10 (repeat)

4 x 200 KICK @ 3:30

4 x 25 No breath @ :40

16 x 50 2 @ :35, 2 @ :45 (all pace), 4 Fly @ :1:00 (all repeat)

4 x 25 No Breath @ :40

12 x 25 Long axis drills @ :40

8 x 125 IM Add-on each stroke on each one–twice

4 x 25 No breath @ :40

2 x 500 Hypoxic Pull, 3-5, every 4th lap 5 second delay @ 6:30

If breaststroke at FLAGs – 6 x 50 Breast kick @ :60

The athletes did react well to this. We will do more pace oriented items tomorrow to zero in on what we are trying to do. As we get closer, we really don’t rest much for the distance swimmers. If you are a masters swimmer or a triathlete, I wouldn’t rest much either. You have to keep you pace and longer swimming up to maintain all you have worked for. Too many times triathletes rest too much for the swim. As a triathlete, you have to remember, your swim portion is a distance event, not a sprint.

Enjoy your weekend.

Going to Texas!

Posted on June 28, 2011 by swimmerjoe

Swim Meet, Vacation, Filming and Crazy Fun!

First, the Texas Open. A swim meet for 6 Blue Dolfin swimmers, heading to one of the fastest pools in the country. I look forward to seeing how these young athletes react in a new atmosphere, new competition and swimming without most of their friends hanging around. Should be interesting. I know in years past the athletes really kicked some serious tail (That’s a swimming term, haha). To see their speed and others, it will be streaming LIVE on http://FloridaSwimNetwork.com beginning on Friday. Check the website for times! Join in the chat while you’re watching!

Vacation, Vacation! If you have never been to Austin, it is a must! The arts, the music, South Congress Ave, Cupcakes, Ladybird Lake path, RunTex, Mellow Johnny’s Bike Shop, hill country, Whole Foods Headquarters, on and on—it’s a blast!

Filming at Mellow Johnny’s Bike Shop and UT Swim Coach Eddie Reese. I will be helping Florida Swim Network at Mellow Johnny’s Bike Shop and also filming the SwimmerJoe Show there with UT Head Men’s Coach Eddie Reese. We will have many other great guests along the way, so stay tuned to the Network!

Crazy Fun! I love hanging with my sis, her hubby and their 6 kids. Yep, 6. We are on the go from 7:00 – 11:00 everyday going antquing, shopping, swimming at UT, finding old cities in South Texas, etc.

So next year, join us! We would love to have you, wherever you are in the country. Also stay tuned on this blog to get updates along the way this week!

If you are able, tune in tomorrow, Wednesday night, at 8:00 pm EDT and all weekend for the swim meet. See you there!

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