It is championship time! We have had a tremendous season full of successes at every turn. Our most recent racing at A/BB Champs was outstanding considering we were still in work mode and very tired yet most managed best times by aggressive races! Our high school athletes did very at their championship meets again accomplished by aggressive racing.

As we prepare for out short course championship events have you been visualizing your races on a daily basis? Do you have race day plan committed to writing? I trust that all of you have caps, suits and team outfitting ready for the event. I trust all have been proactive with school assignments to clear your plate of academic stresses prior to the events.

REST-REST-REST-REST

As we approach our Virginia Senior Championship attention to detail is paramount to your success. Simply showing up for your training session is ok however race day will be determined by your standard of execution.

Yes, it is important to have desire day in and day out. Daily level of effort: hurt-pain-agony, your ability to push the body to higher levels is a key element to aggressive performance. This season I believe that many of you have taken dramatic steps forward practicing at a higher level than before creating opportunity for many great performances.

Many Olympic champions are fond of quoting inspirational words of wisdom that details personal experience into the arena of fast swimming. Rowdy Gaines, former world record holder in the 100 and 200 Freestyle and three-time Olympic gold medalist had the following thoughts for racing success.

Attention to details was Rowdy's trademark as he utilized his entire body to flow from one end of the pool to the other and did so as the fastest athlete at his time. Hip rotation, stroke length and stoke tempo all working together provided every opportunity for speed.

The following list of details Rowdy Gaines utilized in visualizing his race for success.

• Relaxation as he approached the blocks. Hesitation on the start would result in .2 sec. Always be ready to strike like a python off the horn.
• Momentum with the break out stroke creates a flow from the blocks for the rest of the first length. .1 sec.
• Horizontal position in the water maintaining a flow on the water not a plowing motion through the water is worth .1 sec.
• Focus on a breathing pattern not on just getting air accounts for .2 sec.
• A powerful pull, fingertips down, always hips before hands will limit body wiggle and deposit .3 sec of a time improvement.
• A palm press extension with the wrist exiting the water first results in forward motion .. .2 sec
• Always accelerate into the turn, tuck the chin tight tumble and bounce off the wall. Any delay will decrease speed.  Worth .1 sec per turn.
• Great streamlines, hand over hand combined with a fast tight kick gains ...1 sec per turn.
• Keep your head in line on the breakout. .. .1 sec
• Finish the race. No breath to the wall on the finish .. .1sec
• Plan your finish so you touch off a full stroke. .. .3 sec

Technical excellence in balance, tempo, stroke length, starts and turns are the variables which we constantly develop. Positive efforts in your attention to these details make you a better swimmer. Add the time for excellent focus and stroke form you have saved 1.8 seconds. How many of you would like to shave 1.8 seconds off you current best time?

Just so that you do not think that this is your silly coach telling you the same old stuff, I will end on this quote from Mr. Gaines.

"I guess that it is all too easy to keep looking at the bigger picture that we tend to fall prey to the small details that are so easily overlooked. It is almost like the gold digging prospector who couldn't figure out where his wife was getting all that spending money, until she explained that she collected the gold dust from his laundry water."

Fire up Poseidon!

TED