JAN 2018 Newsletter

Welcome Swimmers and Triathletes:

Welcome to yet another year of “THIS IS YOUR LIFE” as seen through the water…..

This time of year, I think we all begin to dream and take measure of our metrics in life - both historically and prophetically. As you know, I love the water and am always thinking about it ~ whether I am swimming, SCUBA diving, or looking out over the frozen Delaware this time of year. Water makes me happy and helps center me; thank goodness I can pretty much find it everywhere I go !

I began writing this newsletter to you while in Cuba the week before Christmas:

This was our hotel at the beginning and end of the trip. The infinity edge overlooked Havana and never closed - JYEAH BABY :-) On the winter solstice, I stayed in the pool till long after dark.

My thoughts for you this month, were the following 2 themes:

1) Getting back into swim shape - aimed primarily at my triathletes this time of year.

2) Racing well - aimed primarily at my swimmers.

Getting Back Into Shape ~
We have all asked our body to do this on multiple occasions, but the New Year is a biggie for the hard working triathlete. Since I am probably older than you, I have found it much more efficient to NOT GET OUT OF SHAPE ! I swim 12 months a year for many reasons; both mental and physical.
If, however, we get out of shape - we need to answer a few questions honestly.
1) How long (has it been)?
2) How bad ( are you out of shape)?
3) How soon (is the goal)?
January is a universal marker for change. I highly recommend the following routine for you re-entry:

* Commit to more days in the water. I prefer 3 days for 30-90 minutes than 1 day for 90+ minutes
** Work on technique NOW. If you are out of shape, spend about 50% of you time on technique now
*** Swim SLOWER and longer ~ learn to FEEL the water and then respond positively
**** If it’s not working, STOP and come back another day OR get help (find a friend or a coach)
***** Write down a plan that satisfies your time goals - it is the only way to commit to higher level performance

Racing Well ~
Although this is the goal, many swimmers work super hard every day in practice, but that doesn’t translate into wins on race day. Just to be clear - not everyone wins… Be realistic, in most pools there is one winner and 5 who come in behind. But, racing your best and continuous PR’s are your reward for the hard work - be smart about it !
Here are my discussion points for you to race your best on race day:

* Track your SPL 3X every day and KNOW how you are doing every day as the hard work tears you up
** Watch film. Be a pro - they look for video of THE BEST doing it perfectly
*** Race everyday. Don’t tell anyone, but this is one of my real secrets…. It was told to me by the incomparable Dara Torres. Dara won a lot of Olympic medals over a lot of years/decades. She was a true sprinter and she raced EVERY day. She convinced me that 10 X 50 all done just to break you down is productive work, but not smart. Race ONE event every day. If you are repeating 100s on the 1:15 and can already race at 0.56 pace. Do ONE 100 under .60 off the wall in practice. Learn to push past practice pace once a day in practice and YOU will be the swimmer who has raced 100 X more than other swimmers at the end of the season. Go all out. Go race pace (once). Race day will not be such a shock…. As our 25+ year head Olympic coach Mark Shubert once famously said, “A 1:02 is a 1:02 is a 1:02 and no amount of BS is going to make it a 0.59!”

2018 and O2 NUTRITION :

Just a minute here to remind you about your nutrition and some chlorine related health issues…

^ Get enough protein - you need plenty !
^^ In this cold weather, stay hydrated… Even my dogs are smart enough to drink about 6 full bowls of water a day in this extreme cold
^^^ Chlorine is a very real poison. Try AquaPhor in your nose every night to protect your mucous membranes. Use nasal saline (about $1.99 in any drug store) after every swim session to flush out the nasal passages.
^^^^ Use a high quality probiotic every day that you swim - no exceptions. I have been strong on this for over 20 years and continue to review medical literature confirming my beliefs that probiotics are a huge key to maintaining GI and overall health throughout the winter season especially. Every swimmer I have recommended this to has done better and reduced illness to zero or close to it !

Here is my professional link to get what you need:

15% off with us
Promo code: o2nutr
Zip code: 18902

You always get what you pay for….


General O2 intel :

As we head toward Champ season, remember that we get the coach’s discounts at FINIS and get Team Pricing at SwimOutlet -if you jump through the hyperlink on my web page.

Love to have more chatter on Facebook in 2018. We have over 600 athletes at O2 SWIMMING, many on Facebook, but some have never checked in past my weekly workout posts… The O2 SWIMMING Facebook page is really YOURS, not mine !!

Help !
Just to keep old O2 on track, if I have done anything to help you… Please consider posting a “recommendation” on Facebook. I really appreciate it and actually ASK this time of year…
Thank you all for all the inspiration you give me every year !!


SwimStrong. SwimSilent.

Ken Holland
Head Coach
Doylestown, PA

www.o2swimming.net and www.o2nutrition.net

Kenneth W. Holland
A unique, exciting innovation in health and nutrition

o2 SWIMMING designed the SWIMMITT to help all swimmers advance their technique primarily by forcing them to swim from their core and stop the endless arm cycling. Throughout the summer, o2 SWIMMING did testing of prototypes on various levels of swimmers and triathletes. One thing became clear - this is an awesome training aid that sharply increases the learning curve both with and WITHOUT professional coaching. By "hiding" the swimmers hands, we are able to lengthen them out on the water and engage the forearm as a paddle. Without the sensitive hand and fingers in the equation, the swimmer will swim slower initially as they build a stronger core - this reduces potential injuries by shifting the burden off the smaller arm muscles and onto the larger back and chest muscles (core power). As proficiency is gained, speed is a "free" byproduct. The SWIMMITT causes a hyper focus and shifts the mind off the clock and onto the technique. The best swimmers spend the most time doing APPROPRIATE drills. Our Olympic team does not just bang out thousands of yards a day, as a matter of fact MOST of the workouts are NOT whole stroke swimming !!
We recommend the SWIMMITT to any swimmer with a reasonable degree of competency and they are available in 3 sizes both with and without a sealed thumb. We designed the open thumb for the younger swimmers to increase their feeling of security by being less "restricted". To my surprise, half of the adults love the freedom on an open thumb as well to adjust goggles, etc.
Try a pair today ! They are manufactured here in Doylestown and available only at o2 SWIMMING

o2Swimming Affiliate Partners

o2 SWIMMING Team Discounts

  • FINIS - We are now an affiliate with Swimoutlet.com. So if you want Finis, at the best prices, right now, follow this link http://www.swimoutlet.com/O2

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  • Pure Sport - Olympic level sports drinks.
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    accessed via sister company o2 NUTRITION
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    Promo code: o2nutr
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  • INFINIT Nutrition - No gels, no bars, no road capsules, NOTHING. You get your own custom blended powder to mix with water that will have all the nutrition you need to go as far as you can handle - all day for you IronMen!!!!
    www.infinitnutrition.us 10% off with us (Plus earn- $5 INFINIT Bucks when you post a race day picture of yourself on their INFINIT Facebook page)
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