Swimmers and Triathletes:
to yet another year of “THIS IS YOUR
LIFE” as seen through the water…..
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 !
began writing this newsletter to you while
in Cuba the week before Christmas:
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.
thoughts for you this month, were the following
Getting back into swim shape - aimed primarily
at my triathletes this time of year.
Racing well - aimed primarily at my swimmers.
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
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+
** Work on technique NOW. If you are out of
shape, spend about 50% of you time on technique
*** 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
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
** 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!”
and O2 NUTRITION :
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
^^^ 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
always get what you pay for….
O2 intel :
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.
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 !!
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 !!