Sometimes
we use strange things as motivators; this
week it is the horrible weather. Fear not,
to battle the demons that won’t allow
you to go outside, turn all your energy into
the rain, water, pool, and swimming - see
the connection? I had a solid swim workout
today, but truthfully, this time of year inspires
me to just try and keep up with all my AWESOME
swimmers !! We are lucky to have all the indoor
pools here in the USA. Need something else
to be THANKFUL for ~ there it is ! Many athletes
around the globe struggle to find what we
take for granted. Enjoy the bad weather, get
wet inside :-)
I promised you a SPECIAL EDITION of our monthly
newsletter, so here it goes:
Serapes
Effect is our monthly topic :
From
their book on Kinesiology:
Logan
and McKinney studied the connection between
the trunk of the body and the limbs while
observing ballistic activities (e.g., kicking
a ball) and overhead activities (e.g., throwing).
Their study of the throwing movement revealed
an interaction between the pelvic girdle (the
hips) on one side of the body and the upper
core and throwing limb on the other side of
the body. The ribs on the side of the throwing
limb rotated one direction and the hips the
other direction. McKinney and Logan discovered
that this diagonal rotation prestretched or
“loaded” the core with tension
that could then be released and transferred
to the throwing limb, increasing the overall
power of the throw. They concluded that the
diagonal/transverse movement noted in the
thrower held true in all overhead activities
and that the core should be trained and strengthened
on diagonal planes and in rotational directions
so as to take full advantage of the benefits
it can deliver.
This
topic was discussed at length during the Olympic
Swim Coach’s Conference in October.
It took me a while, but I think I can finally
FEEL it and am beginning to understand it.
Swimming is a FORWARD and CORE DRIVEN activity.
The reason why times continue to drop in a
sport that you really have no technological
advantages (swimmers are basically all alone
with a few ounces of nylon fabric and a pair
of googles that only allow them to see better,
not go faster) is that our study of kinesiology
has led us to engage the CORE. As I am fond
of saying, “fish have no arms”
and yet they swim much faster than us. It
begs you to ask WHY? Core propulsion and a
tail for a motor = perfect system. Humans
have parts hanging off all over the place:
neck, arms, legs, joints, etc.
If
you can get your recovery elbow up high enough
and rotate just right, you will begin to FEEL
the drive cutting across your body - and it
feels wonderful/easy. FEEL the connection
run from the opposing hip through the shoulder.
If you swim slow enough to feel it, you begin
to understand WHERE power comes from. Once
you feel where it comes from, you can seek
more of it and at faster speeds . Yes, there
is a reason that the top tier swimmers are
so much faster than the level below. Olympians
are the best for a reason. What can you do
to engage more core power?
Swimming
is a lifelong study…. I encourage you
to step up and learn more than you know today;
Darwinism suggests we adapt.
And
just in time for your holiday gift giving:
I
picked this special edition of Sports Illustrated
Magazine up at an airport a little while ago
and could not put it down.
Part 1 is : Rising to the top and has plenty
of history of young Michael all the way back
to age 9.
Part 2 is: Troubles to triumphs and chronicles
the ups and downs of a very real person.
This
magazine has plenty of pictures, stories and
tidbits you may not know about the kid from
Baltimore who became the greatest swimmer
and most dominant athlete of all times.
Michael has set 39 World Records and as of
today, 7 of them remain standing to this day
~ not bad for an over 30 guy !!!
Do yourself a favor and pick up a copy, there
will never be another athlete that put it
all together and lasted as long as Phelps.
Year
End Housekeeping:
Many
of you have found that my O2 NUTRITION side
has helped you in some way. As of TODAY, my
naturopathic dispensary has undergone an upgrade
!!! For anyone wanting to get the best supplements
from the best companies, I think you may now
find it a little easier if you follow the
link below:
If you need any help, just let me know and
I will guide you a bit. As you all know, I
recommend the following to ALL my athletes:
1)
Gender specific multivitamin and mineral
2) Vit D
3) EPA/DHA (fish oils)
4) PROBIOTICS *****chlorine is a huge toxin
and we are pickled in it *****
You
can now get me on the WHAT’S APP on
your smart phone.
Keep
in mind that as a member of O2 SWIMMING, you
are entitled to all our team discounts listed
on the web page: www.o2swimming.net
***I only offer what I use, as it is proven
in the heat of battle - bounce me with any
questions on swim product or nutrition.
Keep
in mind that all 2016 tri packs must be redeemed
before year end ~ standard policy since 2001,
no carry overs…sorry. ****Call NOW with
any issues.
O2
SWIMMING is booked out 1-3 weeks year around,
but it is worse in swim season - call early
for the best slots for you or your swimmer.
And last, THANK YOU for all you have taught
me, inspired me, and generally kept me on
this path.
The
pool is open, see you soon….:-)
SwimStrong.
SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
OCT
2016 Newsletter
Dear
Swimmers and Triathletes:
It’s
been a whirlwind 10 days for me, sorry this
newsletter is a bit late, but I AM READY !
There is a reason I go to the Olympic Swim
Coach’s Conference and 2016 did not
disappoint :-)
First off, for those of you who do not know
- Jason Leak was there:
Jason
was 32 years old in Bejing when he laid down
THE FASTEST 100 free in history - a record
that holds to this day (split a 46.06). In
case you really never saw the most exciting
race in the history of swimming:
The boy is 6’4” and weighed in
at 220 in the 2008 Olympics. This weekend,
I’d say his is within 5+ lbs of his
peak fighting weight ~ still loves to swim
and has picked up riding a bike…
The
real theme of his talks were on intensity.
REAL intensity - no holding back, no saving
some for the rest of the set/day. Give it
all and get stronger! He started with a quote
from our long standing head of USA Swimming,
Mark Shubert : “A 1:03 is a 1:03, and
no amount of bullshit is going to make it
a .59” Let that sink in.. I think he
was talking to many of us.
As
a 30+ year old pro swimmer, Jason swam 5 days
a week (no 2 days off together) and averaged
3500 - 4000 y/m per session. YUP, that’s
it. But, he went hard. He was repeating 100s
on a 1:05 interval and had time to rest at
that pace (in a 50m LC pool). It inspired
me to try harder not to “last”
through my practices, but to GO HARD and let
the chips fall where they may. Very cool.
Body
Line ~
Body
line was the overall theme this year and coming
off one of the most successful medal hauls
in US Swimming history, I was paying attention!
Body line, streamline, hitting corners; there
are many ways to look at it, but it all comes
down to the simple science that streamline
is worth more than power - A LESSON for every
triathlete out there reading this :)
Hands
must enter directly in front of the shoulder
joints
Head
must remain low and neutral in the breathing
cycle
Feet
must stay as tight as a propeller - at any/every
speed
Ever
hear of the SERAPES EFFECT? The SE is when
an athlete is so connected to their CORE,
that the shoulders and hips LINK. Each coach
that spoke about this emphasized equipment
to strengthen and dial in this connection.
Highly recommend equipment by the US Olympic
Team:
1)
FINIS:
agility paddles
instinct paddles
freestyle snorkel
PDF fins
Edge fins
Axis buoy
Tempo Trainer
2)
Michael Phelps MP line:
alpha pro swim fins
Now
you have it, pretty much everything they use,
you can use :-) ***Can’t help you with
MP’s line, but remember, we get a hefty
discount from FINIS through my web page!
Well,
between the Olympians: Lezak, Kelsi Worrell
and Jessica Hardy and the coaches: Mark Shubert,
Bob Bowman, David Marsh and Chris Plumb…it
was an amazing weekend.
LONGEVITY
~
Longevity was another concept that rang true
with me this weekend. STAYING POWER. DRIVE.
DETERMINATION - often in the face of adversity….
How bad do YOU really want it, because guaranteed,
you are not alone in this pursuit. Winners
don’t always win. Actually, only ONE
person wins.. HOW and WHY on that given day
did THAT INDIVIDUAL win? It actually has a
lot to do with longevity. Are you willing
to do what it takes to attain YOUR goals -
whatever that they may be?
Guaranteed ~
It
is now guaranteed that O2 SWIMMING will continue……
I have new ideas, new concepts, new drills,
new inspiration.
Can’t wait till I see you again !
SwimStrong.
SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
AUG
2016 Newsletter
Dear
Swimmers and Triathletes:
Perhaps
the heat and humidity has gone to my brain,
but this month, we will delve into the Cerebral
Aspects of swimming :-)
2016
has been a heck of a year, here are some of
the highlights I can recall:
-
The JO cuts and ZONE times have been pouring
in as if they give them to everyone - they
don’t, kids EARN THEM
- In July, we had 3 kids at USA Olympic Trials….one
even got to the semi finals in the 100 fly
in M Phelps’ heat. Same month, one of
our kids was Top 16 in his 3 events at Canadian
Nationals !
- All 2016 IM have come out of the water successfully,
including a 65 year old age grouper landing
in 1:12 - good enough for 2nd in age group
:)
- 2016 has already had as many NEW swimmers
as any of my 16 years coaching in the Endless
Pool Studio…even I am amazed…thank
you.
- We had many adults swim their first MILE
ever = congrats !!!
So,
just what is O2 SWIMMING, who is O2 and WHY
do any of us do this?
First,
I would like to thank ALL people who compete
in sports instead of the violent ways most
of the world solves their problems. In a few
days, the Olympics will reignite and the torch
will bring the world together again - for
healthy competition. Every athlete has put
blood, sweat, and tears into their life of
training to reach their goals of making an
Olympic team. At the end, everyone will go
home. No religion. No violence. SPORT.
Sport
is a great thing. It gives us a healthy and
focused place to let out physical, mental
and emotional needs. I am never more productive
at work as when I am “fit” enough
to compete.
Swimming
is a completely aquatic challenge - UNLIKE
anything on land. Gravity, friction, air;
think of the variables…. Man is a land
animal and nothing in his physiology was meant
to be under the water. It is not easy. One
has to LET GO of many human emotions and specific
DNA hard wiring issues ~ like breathing in
liquid, eyes in a cloudy environment, changes
in movement friction and gravity. WOW, how
do we ever get it done !!!!
I
think my addiction started early because of
HOW I felt suspended, supported and FLOWING
in the water. I grew up in a Great Lakes town
that not only had plenty of swimming, but
my High School was an all boys ultra competitive
school with so much tradition - there was
only ONE WAY anything could ever go - the
winning way, the right way. By the end of
high school, I was happy with my swimming,
but not done.. I continued to swim and play
water polo in college. Still not done. I swam
as an adult. Still not done. I built my own
pool - the only option where I could swim
12 months a year in Pennsylvania, the Endless
Pool. Still not done. I fell into coaching
by showing some friends the pool. And what
happened next was YOU said I could not be
done. You taught me an even better way - to
give back. And in so doing, continue my journey
and my improvements. You pushed me further.
You wanted more information. Better answers.
Higher validation. I found the Olympic Coach’s
Conference and fell in love again - with yet
another higher level we could peek into. Throughout
this, I continued to swim and to compete.
So,
as you can see, it is because of YOU that
my cerebellum is on fire all this time and
why I could never stop doing this - not until
you tell me I am done. For this, I will be
forever happy and grateful. At my age ( over
30 ) getting faster is hard, but getting smarter
is not. I swam 2 minutes faster this year
in my annual Steelman Race, but that only
validates my life theory that it is not over
until I say it is… It is you who challenge
me to be my best, use my brain to try and
stay ahead of you and be forever engaged.
The mind is so much stronger than the body.
Never loose your edge.
Go
swim tomorrow.
Smile.
Be happy. Swimming is cerebral; there are
a multitude of variables, most of which run
deeply counterintuitive to upright human brain
function… ENJOY THAT CHALLENGE! Embrace
what you can not master, but what which you
can gain knowledge.
70%
of he world’s surface is covered in
water - go kick someone’s butt and let
em know YOU are a real swimmer !!
SwimStrong.
SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
JULY
2016 Newsletter
Dear
Swimmers and Triathletes:
I
would hope that by now you are fully engaged
in summer fun ~ between the US Olympic Trials
and outdoor racing season, life couldn’t
be better !! Since it is only once every 4
years that we are privileged enough to watch
THE BEST that swimming has to offer, lets
take a look at what we might learn and adapt
from the best…..
For
my money, HAND position was phenomenal due
to the head on HD shots of swimmers coming
towards us. We have often spoken about your
hands and here is what O2 SWIMMING has taught
during my history with you:
-
position is : open, relaxed, and facing slightly
down
- a relaxed hand comes off a relaxed arm from
a relaxed shoulder
- a relaxed shoulder and arm can move much
faster than a tight or controlled muscle group
- an open hand absolutely and scientifically
CATCHES MORE WATER than a closed, cupped,
or flat hand
Although
I could not find the shot I wanted to send
you with his hands landing exactly where they
should, and showing a soft open FEEL of the
water….this will have to do ! NB the
proximity to the surface, i.e., no wasted
motion or unnecessary height.
Are
these FLY hands?
NO.
These are SWIMMING hands.
The
better you can relax and FEEL the water, the
more of it you will control !!
Notes
on each of the 4 strokes that I saw in great
detail during our US Trials:
FLY
= coming out of lane 7 because YOU WILL NOT
LOSE YOUR LAST RACE IN US WATERS only proves
what we already know ~ champions always find
a way to win !! #1 is all about his CORE STRENGTH
and you can clearly see it during his surges
to win. This comes from ALLOWING power to
modulate throughout the body. Swimming with
full power, not swimming with a front half
and a back half…too much disconnect
for pure power and speed. Take note of the
energy profile running tip to tail. Get your
hips engaged people and swim like a winner
!!
BACK
= head position VERY neutral, but around the
spine, we have a full and powerful ROTATION.
Are you too flat to dig and gain traction?
Tuck the chin a bit, kick, and move through
the water. ***HUGE opportunity here to really
win of the walls. Lochte show us every time
he swims that you CAN win off the walls. I
saw many swimmers (yes at this level) who
“die” during their breakout…Missy
Franklin… etc. The wall is your friend,
get used to pounding it make them chase you
down.
BREAST
= how long have I preached: height = power?
Even during the IM’s, you can clearly
see the dominant players UP and OUT more than
most. The force equation clearly favors the
FORWARD thrust more than the backwards pull
down… ***I have so many solid breaststrokers
this year, I hope you were paying attention.
FREE
= I really love the DIFFERENCE in swimmers
as the races went form 50 to 100 to 200 to
800 to 1500…… You can swim the
50 ALL OUT and let what come what may. But,
the really great swimmers CAN swim the 100
and the 200. I noticed some of the swimmers
get a real stiff straight arm AT THE FINISH
- to lengthen the reach TO THE WALL. However,
most do not swim with this style, it is more
of a primal throw to the wall. Don’t
get confused here…. A couple old boys
are still in the sprints - WOW !!! a 35 year
old Olympic Bound ! All in all, we are a real
mix of young and old this year. It will be
interesting how it plays out…:-)
And
for you TRIATHLETES: I hope you are paying
attention, we actually had an open water swimmer
take 2nd in the 1500 = very cool. It DOES
matter what you do in the pool; as you translate
that to open water. Many advantages are gained
in a clear pool with a straight back line.
Use it. Learn form it. ***Be more focused
on longer events in Rio as they relate closer
to how you need to swim. It is a blast to
watch the 50,, but you can learn more from
the 800…. Recognize WHO you are and
WHAT you are capable of - then make a plan.
See
some of you at Steelman this weekend.
All of us will be going to RIO, thank God
for TV !!!
Get
happy.
Remember what it says in the next line…..
PS.
We had about 6-7 local swimmers at trials
:) Special shout out to one of our LaSalle
boys who made it into the semi’s during
Phelp’s 100 fly heat… very cool.
Can’t wait to see this current group
as they leave our area and get into some LC
pools in college. David Nolan (Hershey, PA)
wrapped up his career from Hershey to Stanford
by placing a distant 3rd in the 200 IM, about
3+ seconds back of Phelps/Lochte. We wish
him well too… 12 National Records and
just could never get it done in LC. A true
champion, but I wonder everyday how our kids
would really do - if they had a LC pool around
here. I’m all in if any of you have
ideas…. :-)
SwimStrong.
SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
JUNE
2016 Newsletter
Dear
Swimmers and Triathletes:
Today is a very special day ~ my first day of
swimming outside in 2016!! I am very excited.
It always amazes me how much more I can do when
the lungs are clear and full of fresh air; as
opposed to the stuffy/chlorinated swim chambers
we swim in for about 9 months a year. If you
are still hiding indoors, FIND AN OUTDOOR pool
this summer - you will not regret it :-) There
are options more places than you think. I am
a fan of Fanny
Chapman, the Doylestown Borough pool complex
due to location and the fact that both of my
kids grew up there, swam there, taught there,
and even helped manage it as they transitioned
on to adulthood. Village Two in New Hope is
another awesome complex for those of you who
live further north. So, do yourself a favor
and GET OUTSIDE this year !
June’s theme for us OUTSIDE
& LONG !
If
you are “Under 30": Enjoy the summer
and keep your mind right. You want to be rested,
but mentally prepared for the fall season.
Get/keep your stroke perfect - that is mostly
mental work. Rest up and race hard !
If
you are “Over 30”: Hopefully you
have followed along with the O2 SWIMMING Facebook
page workouts and have a nice base under you
from the colder season… Now, it is time
to stretch everything out and go long. By
long, I mean most workouts will have nothing
less than 500s in them :-) Stay mercilessly
focused on a long front end. Keep (or improve
!!) your stroke count (SPL).
To
help with turnover and pacing, I recommend
the FINIS Tempo Trainer:
Careful
now, this will be a real LOVE/HATE relationship
! If you know anything about CSS training
or any higher order swimming, you will find
this little device tucked under swimmers caps
all over the world. Keep in mind our TEAM
DISCOUNT on all things FINIS available through
my website: www.o2swimming.net.
If
you are not familiar with this little “helper”;
let me tell you: The tempo trainer is a swimming
pace beeper. There are 2 modes; one beeps
every arm stroke, the other can be set to
beep at every length or half length of the
pool. You will be surprised at how (once you
have set it up for your pace) easy the first
half of your swim is at “your pace”
and how “fast” the back half may
feel. Keeping in mind, like the Endless Pool,
the beeps are electronically perfect….it
is YOU who is suffering (or not) from lack
of consistency.
The
other thing the TT is used for is lowering
times. This is easily done by reducing your
pace by one click each progressive set. The
unit is stupid simple. Basically an up the
pace or down the pace button.
Maybe you find that a 0.7 interval gets you
right on 1:30 pace. Click the down arrow and
go to 0.6/stroke and watch your time drop
to 1:25 (for example only).
The
Tempo Trainer is especially useful if you
lack motivation or just don’t have a
training partner to keep you honest….
***CSS
training is finding your Critical Swim Speed
and directly relates to your lactate threshold
and potential of your longer races….
The TT will help you improve pacing !!
I would also like to note that this is a TOOL
and not an everyday / all the time training
aid. Your summer workouts will still need
variability: some faster, some perfect, some
longer…
Let’s
check in on the Facebook page now that we
are over 200 + swimmers and triathletes all
helping each other get better. Many of you
have contributed recently and made great comments
= THANK YOU !! There is a wealth of information
on the internet, but none any more helpful
than that posted directly by people you know
in your area :-)
LAST:
My 19 year old daughter is available again
(for the last time) for private coaching in
the Endless Pool Studio. Miss Summer has finished
up her career this winter as a Team Captain
at CB East and will be moving on to Northeastern
University in Boston in the fall. So, if you
have smaller children who need some private
attention, we charge 50% off my rate for her
services. She is also available for some travel
and guards pool parties, etc. Call her, she
needs the money !!!
See you on deck.
Enjoy the summer - it starts TODAY !!
SwimStrong.
SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
MAY
2016 Newsletter
Dear
Swimmers and Triathletes:
What better to discuss and participate in this
week, as it rains out some of our plans - than
SWIMMING !!! The water in the pool is clear
and inviting and swimming will keep you in shape
as you take a day or two off from running &
cycling. Fear not, I have a plan :-)
1) Swim more
2) Swim faster
3) Have more fun !
Our theme
this month is: Joint
articulation and improved CATCH dynamics !
Now I have
all the science people’s attention !!
Don’t worry, swimming is part art, part
science - so we can make everyone happy and
involved.
Over the last
few weeks, I have traveled far and wide and
continually noticed one over-riding issue:
poor catch resulting is slow speed and increased
struggle. Let’s be honest, in the animal
kingdom, humans are slow swimmers in general.
We have way too many parts and pieces compared
to any aquatic dweller - they pretty much
all have one tubular body and a tail to move
it forward….no arms….no neck….just
a front to back tapered into a tail. As such,
we need a plan to get moving in the water;
trust me, your strength is not enough. If
that was all it took, all my big studs that
do the IM and high level triathlons would
kick my little 12 year old girls butts all
the way down the pool. No contest as to who
is stronger ~ my adult tri gang. Also, no
question who is faster ~ my 12 year old girls
(would not want to embarrass anyone by comparing
them to a fully grown high school girl :(
I teach the
O2 SWIMMING 4 LAWS to everyone - no deviations.
However, the CATCH is more elusive than I
thought for many of you.
To put this
simply: The only place in the stroke where
humans are efficient is when the body is horizontally
balanced (LAW #1) and the arm is exactly perpendicular
or vertical. Close your eyes and picture this…
It is very much like a paddle on a canoe.
Maximum thrust is only achieved when the paddle
is exactly vertical. Now picture a stiff arm
(as if you had no wrist or elbow). As the
arm comes forward and slaps the surface of
the water (one stiff looking board), then
descends toward the bottom and then completes
its circular path to the rear of your body
- consider all the forces NOT pushing the
body forward. Up = yes. Down = yes. How do
we even this dynamic out when we are only
in the “perfect” spot for a split
second during the arm’s stroke path?
JOINT ARTICULATION
!! Now, picture the hand entering first (ahead
of the remainder of the arm). Now slide the
arm forward under the water and allow the
wrist to be loose (this takes NO ENERGY).
As the stroke initiates, the loosely bent
wrist gives way to a loose elbow and a rounded
curve begins to take place EARLY in the stroke
cycle. You ARE now catching water way in front
of you and not just underneath you….
How do the
arms feel during this process? LOOSE. What
do World Record holders say after they win
a big one? I felt loose and easy today !!!!
(Not: I CRUSHED it :( ). I felt like I was
swimming downhill…. Why? Because you
are !
So, as you
enter the water - FEEL loose and ALLOW your
wrist to drop in a little. Let the elbow bend/hook
slightly as you initiate your pullback. FEEL
the ease of speed occurring because you have
a much longer stroke that is sliding you forward,
not pushing you UP, then level, then DOWN…..
How do you
know when you have it right?
*****ALL good things shall be reflected in
your LOWER SPL**** Now say AMEN ! I will help
you, but the SPL never lies….. FEEL
the water, don’t think you can just
beat the crap out of it, for if you do…I
have a whole bunch of 12 year old girls I’d
like you to meet !
Enjoy
the rain this week - be in the pool !
Thank
you for posting on the O2 SWIMMING Facebook
page! We are all in this together.
Questions?
Afterthoughts?
PS. My schedule will fill up a lot faster
the day school lets out… Right now,
life is good…hint…..hint….
PPS.
If you are looking for an aid to help you
FEEL a better catch, my top choices are all
from FINIS (where we get our best discount
on my web page):
1)
Finis Forearm Fulcrum
2) Finis Instinct paddle
3) Finis freestyle snorkel - so you can really
focus on just the catch with no rolling to
breath interruption
SwimStrong.
SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
APRIL
2016 Newsletter
Dear
Swimmers and Triathletes:
Not
entirely sure why, but I am getting very excited
this year :-)
It is an Olympic year !! *** With all the
political unrest around the globe and the
total BS here in the USA surrounding the elections….
THANK GOD (and the Greeks) for the GAMES !
I have 3 brand new swimmers tonight !
This month, I have 3 BIG IDEAS - in addition
to my regular monthly focus tip.
Ready?
As
you can see, the fish tank swimmers are all
doing well. We just gave them another upgrade
to keep them happy too….:-)
O2’s
THREE BIG IDEAS ~
1)
I think we have more athletes on the periphery
than we might imagine…. As you know,
I coach swimmers and triathletes; but ALL
of them have close family/friends who support
them. Maybe it is time that we support them
!!
So, here is the deal for April and May: If
you are a “swim parent” and haven’t
been in the water in a while (no one can tell…!
) or are a spouse/partner (always politically
correct here :) that might like to try out
this whole human water propulsion thing -
then call me and get a 50% discount off your
first session at O2 SWIMMING !! I have never
done this before, but I see lots of people
“looking in” and wondering…
YES, you can do it AND you might even like
it. No restrictions, let’s talk :-)
2)
Since it is an Olympic year, I would like
to do my/our part to support the US Olympic
team. From today until the Olympics in August,
come swim in the Endless Pool Studio and I
will not only donate your entire $20 ticket
fee, but I will match it ! Fair enough?
If you have a big race this year, try some
“on your own time” in the endless
pool - no coach, just swim. What I typically
do is set motor #1 at the pace you want to
swim your big race in and set the 2nd motor
at 25% less…. The deal is that you can
toggle between the 2 speeds if you need to
“catch up” on your fitness; while
NOT landing on the bottom or stopping. It
is a VERY EFFECTIVE swim session - trust me
!! I can tell you with all the IronMen in
this area and all the IM that I have coached
over 15+ years, the grand total of swimmers
that have “ SWUM OUT” the motor
is 5 and 2 of them live in my house !! A motor
‘ swim out’ is swimming until
the motor automatically shuts off (a safety
feature) - this is around 32-34 minutes. By
comparison, a solid half IM is about that
long…. Amazing how few people have this
honor… Intrigued?
3)
Summer’s Swim School is fully open already
and booking immediately! Summer is my awesome
daughter who also coaches in the Endless Pool.
She is in her 3rd year and is perfect for
the younger kids - tiny ones up through early
swim team age. Summer has swam and taught
at Fanny Chapman for several years in addition
to right here in the EP Studio. She can swim,
she is my daughter :) She finished up this
year at CB East as a team captain and is headed
to Boston as a Northeastern University student
in the fall. So, this is her last hoorah!
She has been getting phone calls ever since
the day she stopped swimming for CB East.
You can call me, or reach out for her directly
at: Summer = 267-994-0816.
More good news…. She charges exactly
HALF of my posted cost !!! Please keep her
in mind, as Summer’s summer fills fast
!
See
why I am so excited?
So,
what am I doing for YOU this month…..
I
want to revisit the concept of : FLOW
It
seems that whenever I observe a swimmer struggling
a bit, one of the main issues is they have
very little FLOW - they are ALL WORK. Water
is, by nature, slippery. Don’t fight
that or pound it - FLOW with it. Most of us
spend a lot of time confined by concrete walls
~ USE THEM to get your FLOW started. Stay
long and keep your air speed up. Be vigilant
of any “ dead spots” in your motion.
By nature, a FLOW has no stops…. Think
about that during your warm up. Can you FEEL
the FLOW? If not, use the free speed off the
wall and move the recovery arm (the one in
the air) a little faster. Be sure your catch
up style has NO STOPS IN THE BACK END. *****This
is a natural FLOW/SPEED killer. FLOW can be
fast, medium, or even slow; but it never STOPS.
Observe both the better swimmers and the “
to yet” swimmers… What do you
see?
See you soon.
Thank you for all the support since 2001 :-)
SwimStrong.
SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
MARCH
2016 Newsletter
Dear
Swimmers and Triathletes:
Can
you feel it…? The days are getting longer
and life is returning; all the fun kids will
be outside soon enough :-)
This
is the heart of CHAMPIONSHIP SEASON !! This
weekend, we have PIAA District and the Junior
Olympic meets. I feel very confident all my
kids are ready. They have worked hard and
just as importantly, they have learned to
work smarter. It is a pivotal moment in an
athletes life when they begin to see the power
of their brain and thus the brain/body connection.
Very few get far on just raw guts. Stay engaged
people !!
Good
luck ALL O2 SWIMMERS this weekend.
Warm up YOUR way.
SwimStrong.
SwimSilent.
And
now, time for our monthly theme:
Full
Body Swimming Synchronicity
I
have observed far too often this year, a lack
of overall body coordination in the water…
Swimming was taught for too many years under
the theory that the swimmer has 2 halves:
front (shoulders) and back (legs). I am here
to remind you that this is outdated thinking.
We need to swim with our whole body in synch
from tip to tail. Most people have a reasonable
shoulder turn, but it can die just under the
rib cage and never get to the hips. The hips
stay flat. The kick is inefficient. Drag is
increased. Speed suffers.
What
is he answer?
ALLOW,
not force, your hips to do exactly what the
shoulders are doing. The full length of the
body needs to rotate in unison to give you
a longer and heavier drive train. If you get
this feeling, you will never want to give
it up!!! This is why some people swim in a
13-14 SPL and some are 20… Drag is a
killer of speed and efficiency.
Swim
SLOWER in the beginning of your warm up. FEEL
the whole body easily spinning gently in the
water as you reach fully forward. Make it
easy. You will always know how you are doing
- without anybody telling you, simply by checking
in with your SPL. If it goes up, you are doing
something wrong. If it goes down, you are
doing something right. Any questions?
Maybe
it will help you to observe other swimmers….
What are the faster ones doing that looks
good to you? What are the slower swimmers
doing that looks wrong? Do you do some of
these things….? I can honestly tell
you that coaching each of you has made me
a better swimmer. One can learn a lot from
observing :-)
This
is an OLYMPIC YEAR people go out there and
stake your claim!
Last,
thank you for all the great feedback last
month on probiotics, vitamins,, proteins,
etc. Many of you and especially the younger
swimmers are doing better due to healthier
bodies that have been boosted a little with
exactly the right supplements.
EVERY
swimmers should be on probiotics.
Almost everyone (over 95%) could use a real
supplement - not the ones that have the RDA
doses in them. RDA is the recommended dose
to avoid disease, NOT OPTIMIZATION. My recommendations
are to help you perform at peak…
Keep
smiling, you are doing great !
SwimStrong.
SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
FEBRUARY
2016 Newsletter
Dear
Swimmers and Triathletes:
What
are you planning to do with the extra day
provided to you by the 2016 LEAP YEAR ?
This morning, I ventured out of the Endless
Pool wednesday workout and arrived at LA Fitness
with a plan for a fast practice. It worked
!! Maybe it was the culmination of some good
work put in previously, maybe the sun the
moon and the stars just lined up, but today
I was fast (for a boy in the “over 30”
group). No telling, but it inspires me….
This month, I have a variety of topics in
my mind; so a slight change in format….
LAW
#1 = Balance:
This is the first of our 4 laws of swimming
- for a reason ! Humans are not genetically
built to be horizontally balanced in the water
- like a fish or aquatic animal is. Your mouth
is in the wrong place for starters - who would
build an animal that swims face down in the
water…. How does it breath?
The results: we pick up our head (especially
when tired) to obtain air. As the head elevates,
the tail drops - fish don’t do this.
Fish are faster. We could learn a thing or
two, as water weights 8lbs/gallon. As your
tail sinks, the weight of the water pushes
you down further compounding the “out
of balance” spiral.
Ever wonder why it feels so easy in the warm
up and rough toward the end? ***This is why
I place BALANCE as the number one law of swimming
~ with streamline coming in second.
The
plan: Monitor your SPL 3X every day in practice.
Stay within +1 every day. You will KNOW what
is happening by this simple math equation.
Best
FAST Workout:
I post my workouts on our Facebook page 3
days a week and today’s was a solid
set for all of you tri kids in the Olympic
to IM range:
****A
huge key to doing this well is to BUILD ~
that means start slow.
Warm
up: 300 EZ free, keep the SPL low with an
easy long stroke
300 drill/swim, as always we do a drill up
and swim back format. Catch up is mandatory,
reach out for me if you need a custom plan
300 kick/drill, this is with fins and maintaining
a super long line off the walls - like half
pool underwater :)
100
free all out test and record ( went 1:05,
happy dance for the old man….)
Main
set: 400 pull - this whole set is serious
and only 1500 (one mile), so race pace (kept
right under 1:30 pace today and was not stressed:)
6 X 100, descend to #3 and #6 - went 1:18
on #3 and 1:14 on #6, Try to swim slow enough
initially to get a full negative split
10 X 50, descend to #5 and #10 - went .33
on #5 and .32 on #10
Longer
cool down, as the most rest I had on the main
set was 20 seconds throughout the entire 1500….
100
free
100 back - get this done to unwind the shoulders
100 free
100 lazy IM
100 free - be sure to check in with your SPL.
I held 13 all day and was never above 1:30
pace even in warm up / cool down
ONLY
3,000, but exactly half is the real workout.
Best
Sprint Set:
My all time favorite because it doesn’t
matter who you are or how you swim - do them
just until it becomes junk. STOP before you
swim stupid !
25 all out
3 bobbing breaths is the rest interval…no
clock in this set, just breathing
25 for SPL
3 bobbing breaths
****Some
of you may do 3 at max effort and start swimming
poorly. EXCELLENT. Others may do 10 (or more),
EXCELLENT.
O2
TECH SUIT DEAL FOR SWIMMERS ~ RACE Suits!
As
you all know, I negotiated a full 30% off
at FINIS and give YOU my coach’s discount
!!!
If you are in the market for a tech suit upcoming
champs, here is what I found as of today:
FINIS
HydroSpeed Velo suits
MALE: $199 list, $99 on sale, add your coach’s
override discount !
FEMALE : $299 list, $119 on sale, add your
coach’s override discount !
***All
codes are listed on my web page. Best of luck
everyone at Districts, JO’s, Zones,
etc
And
finally, an inspirational video to all of
you who have not swum your fastest ever…..yet
!
A
Very Fast short course 100 !
Watch lane 5
For
those of you who may have never seen anyone
swim a 41.08 outside for a short course 100.
Get pumped !! Your best days lie ahead……
SwimStrong. SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
JANUARY
2016 Newsletter
Dear
Swimmers and Triathletes:
Very
excited about 2016…an Olympic year and
we might just see some of our own kids in
Rio !!! I started my year off with a solid
4,000 swim today ; just long enough that I
learned something AGAIN that I will share
with you later on in this years opening note.
I
feel my first order of business this year
is to see how O2 NUTRITION can help you perform
better in O2 SWIMMING. I had more cancellations
in December 2015 than I have had in the last
2 years combined :( Lots of sick people out
there that need to be swimmin ! Let me give
you a run down of some of my routines and
general knowledge from my pharmacy and nutrition
background:
1)
Chlorine is a TOXIN. It is designed to kill
bacteria, so ignoring your exposure is just
plain silly…..
-
I have HIGHLY recommended ProBiotics for my
entire career. The gut is your first line
of defense and a well organized good bacteria
colony is absolutely essential to maintaining
health - especially in the winter when those
around you are getting sick and spreading
the plague.
-
Here is my web access for RX grade supplements:
Emerson Ecologics - medical
professional vitamin and supplement line
accessed via sister company o2 NUTRITION www.emersonecologics.com
15% off with us
Promo code: o2nutr
Zip code: 18902
Supplements
are just like food - the better the quality,
the better your performance! ******Keep in
mind any time you see my “o2”
codes , it is the letter “o” and
the number “2” as in the symbol
for oxygen.
While we are on the subject of Emerson Ecologics,
here is the rest of what I take and recommend
for all my nutrition and swim clients:
*
gender specific multi vitamin and mineral
supplement
* fish oils (listed by most of the better
companies as EPA/DHA)
* Vitamin D 1,000 iu (over 90% of all people
north of Atlanta are deficient in this…)
Done. Simple. Effective. Have not been sick
in so many years I can’t remember……
way more than 20…..!
2) Basic Nutrition for all swimmer athletes
~ Keep it simple. Eat mostly homemade foods
that are single ingredients ( eggs, vegetables,
chicken,etc.) as opposed to packaged foods
that have 35+ ingredients in their description
( store bought soups, nuclear burritos, fast
food).
The more color - the better. Brown rice beats
white rice. Dark looking leafy vegetables
versus iceberg lettuce. You get the idea.
All athletes need protein - do not be afraid.
That is to say, not a ton, but some is critical.
A gatorade and a candy bar does not a snack
make - try Accelerade and a cliff bar, both
of which have some protein.
More upon your request here…..
3)
Skin defense: nose, ears, etc must also be
protected so chlorine does not eat through
mucous membranes and degrade your outer most
defenses. I have swabbed the inside of my
nose lightly with Aquaphor for many years
the night before I swim to protect the nasal
membranes. Post swim, I have a $2 bottle of
nasal saline (completely non drug) in my car
and use copious amounts in each nostril to
flush out any residual stuff immediately after
I swim (more critical in the winter when the
air is so dry).
I
truly hope this helps us all to make it through
the next 2 months - where swimming matters….championship
season !!
And
now onto actual SWIMMING :-)
My
discovery this morning while working through
the first 4,000 solid of the New Year was
: HIP DRIVE
Most
swimmers even “newbies” have a
reasonable shoulder turn as the stroke goes
through its evolution. I am here to tell you
on record that a shoulder led rotation is
outdated and slow… Not to say, I don’t
get there myself somedays :( I felt the hips
lagging as I transitioned off my first 1,000
yard swim into the next 2 X 500s. A flatness
occurred that felt bad. It “felt bad”
because it was abnormal for me. Lazy. Out
of swim shape. However, once my brain (never
lazy !) registered it, I corrected it throughout
the remaining sets. It was impressive how
my speed improved. OK, “impressive”
for an old guy, but you get the idea :-)
So,
as we enter a new year, work to CONNECT your
whole body in one unified force - led by the
smaller, quicker, and centrally located hips.
The big, slow, top heavy shoulders are critically
important for overall power; but think about
your hips next time you swim…. Do a
nice long slow 500 engaging your hips as you
rotate easier. FEEL it. Keep me posted.
SwimStrong.
SwimSilent.
Ken
Holland
Head Coach
O2 SWIMMING
Doylestown, PA
267-994-0568 | www.o2swimming.net | www.o2nutrition.net
HEALTH
COACHING
Kenneth W. Holland
A unique, exciting innovation in health and
nutrition
SWIMMITTs
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
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by shifting the burden off the smaller
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is gained, speed is a "free"
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a matter of fact MOST of the workouts
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We recommend the SWIMMITT to any swimmer
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and they are available in 3 sizes both
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Try a pair today ! They are manufactured
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