5/7/2013

Our friends the Australians have an expression...to be "gobsmacked". Heaven only knows the derivation, but the picture I have in my mind is getting literally "smacked in the face with a fish". Sort of a stunning and "attention riveting event."

One night during Christmas Vacation training, one of the nice young men on our team, (I'll call him Benito) did something that led to my exclamation at the top of this article.  He's a good young man, and he was simply responding to the prevailing ethic of our society, which is to constantly seek to make things "easier".

In the process, he lost track of a critical lesson and a great opportunity. It resulted in my rather loudly and strongly making my point above.

We'd finished about 6 K of water work in 90 minutes and were proceeding to our 30 minutes of dryland work on a cool Florida evening, with a decent chill in the air.  My first instruction was about some med ball throws. Following that, it was "3 sets Med ball situps, � twist, 100 with 30 seconds rest."

So far, all is well. Benito moves into the situp phase well enough and does his first set. Around that time, another athlete has to leave....tossing her med ball into the bin....Benito, who is about 30 situps into his second hundred, hops up, and grabs the just discarded ball, which, I immediately note is 4 pounds LIGHTER. 

"BENITO, WHAT ARE YOU DOING? THIS IS A SET OF 100!"

"Coach, I wanted this other ball....." (as explanation for stopping in mid-set, which he knows is a team no-no)

"WHY? THIS IS A SET OF 100!"

"Coach, this ball has handles and its lighter."

Now revert to the top of the page for my next comments.

I then stopped the whole group and gathered them around me...."guys, why are we here?" (various answers) "we'd better all be here with the intent to get better." (various nods, affirmations, and some blank stares....) "toget better, we Need to Do Whatever Is HARDER, Not what is easier, yes?"

Lights go on in most eyes, most heads nod. Notably, not ALL heads nod.

I went on to explain that sport, done correctly is counter-culture. The prevailing culture around us values and esteems "making things easier". It's EVERYWHERE in our world.  And it is EXACTLY what keeps us from being our best. As aspiring athletes, and coaches, we need to SEEK OUT that which is harder, more uncomfortable, more demanding. Not look for the lighter ball with handles.

Benito got it. As soon as I said "back to work", he found the biggest, nastiest med-ball he could find WITHOUT handles, and restarted his second set of 100. The majority of the rest of the athletes did likewise. When you point it out to them...."they know". 

But I found myself wondering, if a COACH didn't point it out to them, would they ever get it on their own? I think that's why we describe it as "counter-culture."

Each of my athletes has heard and "understood" the expression "get comfortable with being uncomfortable" if you want to get better. They can all intellectually explain it. But on a cool Florida night when they were tired, most could not see the application "on their own."

A wonderful lesson for me as well as for my athletes.

Poseidon Swimming
Junior Group
Spring Parent Meeting
April 17, 2013

Short Course highlights

-meet participation was GREAT

-saw a lot of improvement

-2^nd at District Champs, 3^rd place at Age Group Champs, 3^rd at NASA Showcase Classic

Long Course 

Practice

     -schedule remains the same until mid-June

-New practice schedule should reflect last summers or close to it

     -continue to practice with PSDN consistently during summer; afternoon/evening practices 

     -use summer league practice as a way to see friends.  those practice will not be challenging for most kids

     -trying to work with GRAP on obtaining more LC pool time(not training LC has never been a negative for our swimmers).  We train them during the summer to be successful LC

     -current training: more negative split swims to prepare for LC, more in our training phase, focus more on underwater streamline kicks, prepare swimmers for 400/500 free, 200 free, 200 IM, eventually 200s of stroke and 400 IM      

     - sometimes the intervals and sets are meant to challenge the group and make them push their bodies(getting faster shouldn’t tickle)     

     -Jr. group is the transition from being swimmer to athletes.  They need to hold themselves more accountable for what they are doing.  I cover everything but I can not get in the water and do a streamline for them.

     -I also pick my battles can’t tell them to do 100 things at once.  Sometime I have to just focus on one thing

     -Everything they are being taught is age appropriate developmental topics based on their success in the present and the future

Meets

      -our goal is to get everyone to participate in a LC meet

      -it is important to compete; competition teaches valuable lessons; think BIG picture

      -often you see a different swimmer at a meet then you do at practice

      - if you miss a sign up email me ASAP

      -April 19-21 (home meet)

      -May 3-5 (Newport News)

      -May 10-12 (home meet)

      -May 31-June 2 (home meet)

      -June 21-23 (Winchester)

      -June 28-30 (home meet)

      -July 12-14 (Newport News); Summer Awards - Championship meet

      -July 25-29 (Christiansburg); LC Age Group Championships

      -August 7-10(Richmond); LC Eastern Zone Championships

Summer Recruiting

      PSDN parents are our best recruiters; SELL, SELL, SELL

Jr. Group News 4/8/13

INSIDE THE WORKOUT

LEARN TO BUILD YOUR RACES

BY GARRETT WEBER-GALE//OLYMPIC GOLD MEDALIST

There are countless ways strategize the perfect race. Each athlete is a bit different, so there are varying theories depending upon how you race. Some swimmers go out really fast and try to hold on, others try to negative split, and some just try to stay the same pace throughout.

Here at the University of Texas, coach Eddie Reese teaches us to build our races. Although we still believe in the concept of going out fast, it is critical to be controlled and increase the intensity along the way.

One of the ways we take this theory and put it into practical application is by creating sets around the concept. Here’s a set we recently swam in order to help us build the back end of our races. 
25-meter pool:

4x100 on 1:40

• The first 100 you go fast on the last 25.
• The second 100 you go fast on the last 50.
• The third 100 you go fast on the last 75.
• The fourth 100 you go fast on the entire 100.

We did this entire set two rounds swim, one round pull, and two rounds kick. Between each round we took a 2-minute break.

Exploding on parts of the 100 that started from the end allowed us to build up the entire swim so that at the finish we were really firing, as if we were really in a race. Just like in a race we realized that it was important to build up each ‘fast’ part so that we had gas at the end. For instance, really only the last 15 to 25 meters of a race is completely ‘all out’.

I swam in the group that did 100s, however, we did have some athletes who did the set going 200s. The group that did 4x200 started with the last 50 being fast, and added a 50 on each repeat. This is a much different set physically and will be much harder to get the same type of top-end speed from. If you’re not as much of a speed demon, the 200’s set might be better for you.

Work with your coach to figure out what part of this set will benefit you most. Remember, in order to execute the perfect race strategy in the race, we must practice it in workout. Keep working hard and having fun.

Jr. Group News 3/20/12

After a great showing at Age group championships with the team finishing 3^rd place overall, the team’s highest in 6 years.  It is a great accomplishment for Poseidon but there is still a lot more that the team is capable of accomplishing. 

Over the past few weeks the biggest theme at practice has been about what it means to be a team.  I have been talking with the group about how fighting for a spot in the lane just to keep someone behind you is not being a good teammate and the only way for Poseidon to reach its full potential is for everyone to work together, not against each other.  Often times, young swimmers get too consumed with their spot in line that they forget what it means to work together.  

Do not forget that the first Long course meet is only 30 days away.  Competing during the long course season is just as important as our short course season.  Our athletes often see large amounts of improvements during the Long course season.  We still encourage our swimmers to attend their summer league practice and spend time with their friends, but in order to see the maximum amount of improvement continued regular attendance must occur.

Jr. News 1/30/12

The championship meet season is upon us, which means parents need to be well aware of any practice changes that may occur.  All practice changes can be found under the "Practice Changes" section of the website.  As always, if you have any questions please feel free to contact me.

The focus of practice during this time changes slightly.  I do not like to use the term "taper" this has a meaning of practices getting easier, which is not the case.  When preparing for a big meet practices should not become easier for the age of Junior group athletes.  The focus of practices become even more detailed oriented and the athletes should become more focuses, which can be tough to do with the excitement of the meet.  Everything that we are teaching the athletes is so that they can perform as well as possible at the meet.

Jr. News 1/14/12

With championship meets fast approaching, I will give a quick review of what to expect.  In the past swimmers with BB times would compete at Regionals, this year Virginia Swimming decided to make that meet only at 13 and over meet.  Now all 12 and unders that do not have an Age Group Champs qualifying time will compete in Districts.  If a swimmers only has a Age Group Champs cut in the 50 free they can swim every event but the 50 free at Districts.  I hope that makes sense.  

Districts will be a team scored event for swimmers that already have a BB time and it will be the last chance to swimmers to qualify for Age Group champs and with so many swimmers so close to qualifying the next 4 weeks have become extremely important in terms of attendance and attempting to stay healthy.

Important Practice Habit Notes:

Also, Junior group is full of young swimmers learning how to coexist and work together as a team and they are learning how to challenge and support each other in a positive manner.  Last week I spoke with the group multiple times about treating other the way they wish to be treated(the golden rule).  Often times swimmers are competing to lead the lane and we have many swimmers that are capable of leading the lane, more then we have lanes so not everyone can be first.  However, all swimmers are capable of having a great practice regardless of whether they are 1st or 100th in their lane.  We have too many swimmers attempting to take short cuts in order to keep their spot in the lane.  

In order for a swimmers to experience the most amount of success they MUST do things properly and follow a coaches instruction. Simple things such as doing drills the way the coach asks which also requires swimmers to listen to coaches and not talk while instruction is being given.  

All of the lesson being taught to Junior group are essential learning points in order for swimmers to be able to succeed in Junior group but also when they move groups and are lessons that Coach Mark and I have discussed are important for our young athletes to learn as soon as possible.  What is being asked of our young athletes boils down to two rules:

1. Follow directions-regardless of how challenging or silly.  For example: no talking while the coach is talking, leave on    time

2.  Follow the golden rule- if you don't  like someone pulling on you to pass you don't do it back, if you don't like someone splashing you don't splash back, etc.

These lessons will not only help our young athletes develop faster but will help them improve.  These are lessons that children at the Junior group age are dealing with not only at the pool but at school and outside of school.  By following these two rules a lot of the "growing pains" experienced at this age will go away.

JR. News 1/02/13

TEAM --

As 2013 rapidly approaches and we move forward as a competitive organization I would ask our members to constantly teach their young athlete the importance of TEAM and TEAMWORK.

Teamwork in sports offers athletes a number of different benefits. Teams that traditionally perform best are able to work together fluidly and efficiently. We all must work well with each other bringing good old fashion “polite” behavior to each training day displaying respect to athletes and coaches alike. Good teamwork is when you work with people that communicate well. Your team mates should be people that you can trust and they are reliable. Good teamwork is when you work with people to make them better which has the added benefit of faster athletes working together making for faster swimming etc, etc..

The importance of camaraderie in sport is significant as no successful organization can reach its true potential when members overlook the power of positive camaraderie. Getting along with every member in the group is critical to overall success and performance of the “team”. Negative behavior towards others not only reduces opportunity of the group but more significantly reduces opportunity for those athletes who choose to act or speak in a negative manner. Talking when the coach is instructing also falls in this category.

Over the course of a season, athletes will experience periods of success and periods of less than desired performance. A group of athletes with a strong sense of TEAM will be able to provide those in a slump with the support necessary to help work their way out of it. A slump can be fueled when an athlete feels left out of daily conversation. Athletes both young and old must understand it is better to “strive with” others towards common goals without a pecking order mentality. 

At your next training session attempt to be observant how the group interacts. Be aware of your behavior and how you communicate with your coach and teammates. Ask yourself the question. “Am I being a positive influence within the group?” 

Athletes helping each other strive forward together in pursuit of excellence is the stuff which makes people want to be here at Poseidon. It is the message we want to send into the community. We are Poseidon. We are TEAM!

Jr. News 12/13/12

Great job at the last two meets by all of the swimmers.  Poseidon has performed very well at our December meets.  The team finished 4th at SEVA Christmas Champs.  This is a jump up from our previous placing last year and we were the second biggest team at the meet and we were definitely the most spirited.

Here is how the team has placed the last 4 years:

2012 625 points 4th place

2011 366 points 6th place

Jr. News 12/5/12

SEVA Champs Statistics

2010: 33 athletes and 199 swims

2011: 48 athletes and 248 swims

2012 73 athletes and 394 swims

Jr. News 11/25/12

With championship meets coming up it is important to remember that we will begin to work more and more on the small details at practice.  This makes listening even more important because with the rise in excitement often times young athletes forget that practice is still part of instructional time.  In order to see the greatest amount of return at swim meets listening is one of the key aspects to learning how to perform skills at an even better level.  

So far this season we have seen a lot of success.  Last year we had 49 swimmers qualify for our SEVA Championship meet.  This year with one more meet to go we have 73 swimmers qualified to attend the same meet.  This goes to show that all of the hard work is paying off but as always there is still more improving that can be done.

Jr. News 10/22/12

Recently, I have been talking to the members of Junior group about how to lead by example.  By doing this there is less bickering among the kids since the coaches are the people who are enforcing the rules.  We have too many children pointing the finger at their teammates, which is not the way that a team should work.  If the kids are too worried about who is doing what then they spend less time worrying about if they are doing things right.  I told everyone that there are three main ways for the kids to lead by example.

The first one is to be a good listener.  If people in their lane are talking, they should ignore them and listen to the coach that is speaking.  That way there is one less person distracted in their lane by people talking.  Eventually, the people talking will realize that everyone else is listening and will stop talking.

The second way is to do things right.  The swimmer should be more concerned about themselves doing things right then someone else doing things improperly.  If they are more concerned about someone else then they are less focused on themselves doing things properly.  If someone who is doing something improperly when they see that everyone around them is doing things right then they should follow suit.

The third way to lead by good example is by working hard.  If someone comes to practice and works hard the whole practice they are setting a good example for the group.  If someone is maybe not doing their best and they notice that everyone around them is still working as hard as they possibly can then they will want to become apart of the group.

By the group leading by example this will not only help each swimmer to worry more about them doing things properly and less about everyone else, but also help create more of a team.  In the locker room rather then talking about how so and so was cheating they will be talking about other things and bonding better.  Ultimately, it is the coaches who enforce the rules and not the swimmer and if a swimmer doesn’t do what the coaches demand of them then they will not improve as rapidly as they could.

Jr. News 9/24/12

After a great first two weeks of the season, I would like to send out of few reminders.  Parents please remember that all parents are asked to observe practice from the stands this is a team wide policy and we would like everyone to follow that policy.

Your swimmers will need to purchase their own kickboards and fins.  Starting October 1 we will not be able to use the facilities boards anymore.  We will be using kickboards and fins everyday so it is important that your swimmers has this equipment.  Also, all athletes need to come to practice with water bottles.  It is necessary for young athletes to remain hydrated during workouts so that they can perform at their maximum level.

Through out the first two weeks I have been reviewing with the group about proper listening skills as well as performing all the skills properly.  Often in young athletes the desire to go fast and race overcomes the desire to perform skills properly.  My wish is that our young athletes not only race and swim fast but perform the skills properly.  By doing this they will improve at the fastest rate possible.  

I would request that all the parents help reinforce all of these concepts at home.  If your young swimmer hears the same thing at home as well as at the pool then the message will get through to them sooner.

Jr. News 9/21/12

Goals are an important part in a young athlete knowing what they want to accomplish everyday at practice and where they want to go.  I ask that all athletes fill out the goal sheet below and return it to me.  If they are unsure as to what goal times to set there are time standards underneath the "Times" portion of the website.

Goal Sheet

Jr. News 9/18/2012

200 Freestyle Kick with a Board for Time

Jr. News 9/9/2012

Practice starts tomorrow check times on the website

Jr. News 8/22/2012

I hope that everyone has been enjoying their break.  Hopefully this break is re-energizing all of our young swimmers to have an amazing season.  This is going to be our first full year in our new facility so be sure to sign up and remind your friends that have been thinking about joining about how much fun it is and to sign up as well.  I'm sure everyone is experiencing their young swimmers dying to get back in the pool and this excitement building up inside of them will hopefully continue through the whole season(which is the hardest part). 

I would like everyone to start thinking about goals and letting their minds wander about what they would like to accomplish this season.  We have our team goals and those will be announced once the season starts.  For now though I want everyone to enjoy their last few weeks of summer by playing outside and enjoying the company of their friends on the court, in the pool, or wherever you and your friends play. 

New swimmers remember to order your equipment.  Caps, goggles, suits, and fins.  Also, if you are an old swimmer and have grown check to make sure your fins fit properly.