We are now heading into the championship part of the summer season. Whether the big meet is the local summer league championships or the USA Nationals, swimmers are hoping to be at their best when their best is required. Here are some suggestions. These are in no particular order of importance.
1. Identify the weak part of your race. A chain is only as strong as it’s weakest link. Is there a technical issue? Talk to your coach about how this can be corrected or improved. Is there a “strategic” issue? If you are having trouble finishing a race, perhaps you are overworking the first half. Perhaps you are holding your breath too much at the beginning ( This often is the case in Free and Fly ). Swimmers should employ a consistent breathing pattern for Free and Fly that can be maintained through the entire race.
2. Remember “The Red Zone”. I have given this name to the area between the flags and the wall. Many close races are decided in this area of the pool. Why? Often swimmers will slow down a bit as they approach the wall ( for both turns and finishes ). Always pick your tempos up a bit more in “The Red Zone”. This will likely result in a much faster turn and finish
3. Set up your walls – Related to #2. For Breaststroke and Butterfly you want to be at the wall the moment your arms are extending forward NOT in between strokes. This needs to be practiced. In most cases swimmers should find a point somewhere between the 15 meter marker and the flags and use this reference point to figure out how many strokes will be needed to reach the wall. As swimmers advance in skill and become more aware of their “stroke count” per 25, they will become even more adept in setting up their turns and finishes. Not paying attention to “set up” can be quite costly. In 2003, I witnessed a swimmer at the World Championships in the women’s 100 meter Breaststroke move from 2nd to 4th place IN ONE STROKE at the finish due to a poor “set up”. In 1988 Olympic gold medal favorite Matt Biondi settled for a bronze medal due to a poor turn and finish. For Backstroke, know your stroke count from the flags to the wall. If you know your count, there is no reason to slow down. For Freestyle, due to the various depths of pools, it would be wise to use the cross or “T” on the wall as opposed to the pool floor to set up your turn and finish.
4. “Perfect practice” makes “perfect”. Your race, the “grand performance” if you will, is NOT the time to be thinking about and implementing changes. Your race in a sense needs to be “memorized”. Your muscles have memory. How else would it be possible to execute the same arm stroke or the same kick over and over in precisely the same way hundreds of times during practice? Practice is the best time to be monitoring your stroke and rehearsing race strategy. It is often much easier to “fall asleep” during practice —go on “auto pilot” than to stay alert for changes in technique and stroke count, especially when you are fatigued.
Though it may seem strange, the race is actually the best time to let your body do what it has memorized. You will swim much faster if you “get out of your own way” in a sense, and let your body do what it knows how to do. If you have practiced the proper breathing pattern, stroke technique, and strategy, it will all “show up” automatically. That being said, I do believe in some instances, minor strategic adjustments can be made during a race which may lead to time improvements. Your coach will let you know whether that might be a good idea.
5. All is one. Thoughts can lead to feelings or emotions which can lead to action or inaction. Here, I am referring to the “continuum” that I believe exists between what you think and what you do. Pay attention to the “linkage”—it is there! As an athlete gains experience, he/she may be able to figure out the kind of “space” in which to “hang out” ( mentally, that is ) in order to produce a great performance. Some like to be keyed up and some like to be calm. Hanging out in a “negative space” is usually detrimental. So if you think you can or you think you can’t—-you’re absolutely right! Your body will take “direct orders” from your head. The act of creation usually begins with a thought or idea. What you do INTEND to create? Keep in mind that INTENDING something and DESIRING something are two different “creatures”. Desire is wanting something that you do not have. With intention, there is no doubt! On perhaps the “lighter side”, remember what you love about swimming—THAT is the “spark”. Nurture this spark!
6. Balance. Consistent training, ample sleep, a nutritious diet, fun time with friends and family, “down time” ( not necessarily the same as sleep — but something that is restorative, perhaps time for contemplation, prayer and or meditation; enjoy a hobby or find one ) If you can achieve balance in your life, you will be happier. I think as a general rule, happy individuals do EVERYTHING better!
Charlie