Fastlanes Swim Camp Dec. 27 - 28
Mental Training
Hit the bullseye:
- The center - You can control yourself - your attitude. The ring around the center you cant control others, the water temp. or the size of the other swimmers.
- Ask- is it something you can control? if not, forget it and focus on what you can control
- What is not in your control is a waste of energy and time
- Focus on what you can do and will do, not on what you wont do before your race.
- Pick 1 or 2 things its like climbing a ladder, you go step by step.
Every day, you should write 1 thing that you are proud of yourself for.
How many minutes in a day? Think of it as $ in a day! Think of what exciting things you could do with $1,440 a day.
Peak performance the right level of stress is necessary. Get excited, energized, be unstoppable. Focus on what is feels like use your senses. Dont overthink your technique.
Broomstick focus on the present, future, not on the past. You can control the present and future, learn from the past. Balance the broom on your palm (past), look at the end (future)
Imagery - builds confidence. Picture it happening.
Washer on a string Imagine the washer moving side to side, in a circle - the mind tells the muscles what to do your fingers will be slightly moving
Talk positive your mind can be your best friend or worst enemy.
Cracker with cheese the cheese is a negative thought. Surround it with 2 positive thoughts and you will overcome it.
S- specific
M- measureable
A- attainable
R- realistic
T- time bound
Focus on everything you can do to get a faster time not just on the time.
Stand still and hold your arm out at shoulder height and point your finger how far can you turn around? I will point behind me. Try it again and again and see if you can point farther each time.
Every day you should write down 2 things:
Nutrition
Eat healthy every day Avoid caffeine, candy, chips, foods high in fat and sugar
Plate should be 50-60% carbohydrates, 20% protein, 20 30% fat.
Eating for practice - You should eat a light snack within 30 minutes after a workout and stay hydrated.
Eating before meets eat low fat (no fried foods), higher carbohydrate snacks
Camp Summary Take 1 -2 things you learned today with you and apply them.
What are the 2 types of strokes?
Long axis free and back only rotate side to side
Short axis breast and fly move up and down like a teeter totter
Which stroke was invented first breast or fly? Fly evolved from breaststroke
Freestyle and Backstroke - EFFICIENCY IS THE KEY!
How does streamline help you? Less resistance, go 1-2 ft. farther with a good streamline
How do you move through the water? Cut through it like a knife
How should you kick? Steady, bring ankle out of the water be at the surface
Where should your elbow be? Higher than your hand
What should your head position be? Eyes looking at an angle, water at your hairline, in line with your spine
How should you pull? Bent elbow to get more leverage.
Why should you get on your side? Longer reach
Where does your kick start? hips because those muscles are larger and stronger
Why do some swimmers wiggle? Their body follows their head and their head is moving
Breaststroke
What is the breaststroke timing? Pull, breathe, kick hands forward
What happens to your hips as your hands come forward? Hips rise up
How should you kick? Back, out, around, and down - knees slightly pointed in
Where should you put your head? In line with your spine, dont lift it up and down
When you pull, where should you keep your elbows? High near the surface.
How should you pull? Like you are scooping the sides of a bowl
How far back should you pull? Pull until your hands are in front of your chin.
How should you recover your hands after the pull in the pullout? Close to your body
Fly
Where should your hands enter the water? At shoulder width
How do you pull underwater? Scull out, pull under your body, and exit to the sides of your hips, accelerate the finish
How should you breathe? Your chin stays low to the water and you should look at the water
How many kicks do you take for every one pull? 2 kick in front when the hands go in and kick when the hands go past the hips
What do your arms do when pulling? When recovering? Accelerate (work) when pulling, relax (rest) when out of the water
When your hands go in, what should happen to your hips? Hands go in, hips go up.
What kind of water do we want to pull? Push non-moving water