How to Create a Devastating Plan for Your Swimming Goals

By Olivier Poirier-Leroy of yourswimlog.com

We’ve talked about the importance of setting goals for your swimming (here and here), while also underscoring the need to create a flexible, yet durable plan for success. Hopefully by now you have had some experience with setting your own goals for your swimming, but maybe you aren’t seeing the results you want.

Setting the goal is the easy and fun part; it’s daydreaming, wishful thinking. Getting down to brass tacks and figuring out how to pull that dream out of the clouds into reality is a little more difficult, and often where people get stuck.

Here is a 7-step guide for creating your own bulletproof plan to crush your swimming goals:

1. HAVE A RESOLUTE, CLEAR IDEA OF WHAT YOU WANT.

Keep your main goal as clear and as defined as possible. Don’t leave any room or space for doubt or ambiguity.

Goals such as “I want to swim fast” are well-intentioned, but they set you up for failure. Why? Because it’s a subjective goal. “Fast” will mean something completely different for you six months from now.

Instead, zero in on a very specific, concrete number: “I want to swim 2:26.43 for the 200m breaststroke at Olympic Trials in 2016.”

Boom, now that is a goal! You have a very specific time, as well as a deadline to help push you into action.

2. WORK BACKWARDS.

If the path to our goals is a journey, so far we have only two points: the end (what we want to achieve), and the beginning (where we stand at this very moment).

It’s time to fill in the dots between.

Do the research and figure out which competitions you will be attending between now and your goal. Make a list of ‘em, and beside the name of each competition, write down the time you will have to swim that will mean you are progressing towards the end result.

(Keep in mind that not all of the meets will shave and tapered, so keep in mind that you will almost always be slower at in-season meets.)

With this list of meets and goal times we have the roadposts that will signify progress, and give us the shorter term goals to draw aim at.

3. TAKE STOCK OF WHERE YOU STAND RIGHT NOW.

It’s time to get honest with yourself, and to do a little more homework. (Sorry I’m not sorry!) Grab a piece of paper and pen, and on it write down the areas where you need to get better. Try to avoid generalities and make the things you want to improve as specific and measurable as possible.

For example, if you know that your kick has to improve, set a goal to drop time on your 200m breast kick time. Don’t write open-ended things such as “improve kick” without having a measuring stick beside it.

Aim to have 4-5 high impact components to improve, and no more. Once you get started on a list you’ll need to resist the urge to write out an endless laundry list of things to fix.

The fewer the better. Having a massive list will be daunting to the point of not knowing where to start, and more importantly, because your time is limited and your efforts are spread so thin the list will prove discouraging when you only see minor improvements among a couple of items, instead of profound improvements in a few.

(Besides, often times when you change one facet of your swimming, it radiates outwards. Improving your kick for example doesn’t just help your propulsion and balance in the water, it will also improve starts and turns as well.)

4. WRITE OUT WHAT YOU ARE GOING TO DO TO DOMINATE THOSE AREAS OF IMPROVEMENT.

Now that we have our hit list of the things we are going to strengthen, it’s time to write out a list of actionable items for each.

Here is an example:

Area of Improvement: Improve breast kick

The measuring stick: Kick 200m breaststroke in under 2:55

Actionable Items:

• Spend 10 minutes per day working on knee and ankle flexibility.
• Doing 10 minutes of vertical breaststroke kick 5x per week.
• Get video analysis of kick to check for any spots where propulsion is lost.

The list doesn’t have to be massive here either; generally 1-3 things is sufficient. What matters most here – and what will provide the most exceptional of results – is to execute this list consistently.

5. CREATE LAYERS OF ACCOUNTABILITY & ASSESSMENT

Swimming goals at their best are exceptionally clear cut. Fortunately for swimmers we have a coach and an endless number of variables to measure our progress. Use these so that you can develop a better sense of how quickly you improve (which will also help you set more intelligent goals moving forwards).

• Track your workouts and test sets. Doing so will give you feedback inside of training of whether you are progressing, and at what rate. Having this intel will allow you to see whether you are on track or not, and whether you need to heighten or temper expectations.
• Share your goals with your coach/parents. Having your coach and support system on board with your ambitions is paramount. Don’t feel that you need to chase your dreams down alone. We all like to think we can do everything and anything on our own, but admittedly, there will be days when you need a push. Letting your coach & family know what your goals are will ensure that they remind you when your motivation and efforts slacken.
• Regularly assess. Don’t wait until your next meet to see if you are progressing. Training offers a variety of indices to measure; from flexibility, to kick speed, stroke rate, stroke count, breath count, pull speed, get up swims, and so on.

6. BE FLEXIBLE, BUT DON’T BREAK.

There will be trying times. This I can promise you. There will be moments where you don’t think you are making fast enough progress, where your confidence falls through the floor after a bad couple workouts, or a sudden injury has you sidelined and on the outside looking in.

These moments are where you go back to your plan and make the necessary adjustments. The plan for your swimming goals isn’t made of concrete, it’s flexible as long as you are being flexible with the manner with which you continue to chase your goals.

Don’t misunderstand flexibility for wiggle room; being malleable with the way you achieve your goals is different from giving up on parts of your plan. It’s about finding a new direction when the old one isn’t working.

7. FIRST STEP ON THE PLAN IS SOMETHING YOU DO TODAY. NOW.

I cannot stress this point enough.

Don’t fall into the loop of putting things off until tomorrow, or next week, or when you feel you will be better suited to start down your path. There is no better time than this very moment, so make sure that the first thing on your goal plan is something you can begin immediately.

Acting now will get you in the habit of continually moving forward, of seizing the moment regardless of circumstance, and get you into the habit of being habitually active.

20 Habits of Elite Swimmers

By Olivier Poirier-Leroy of swimswam.com

While there isn’t an exact formula for success that can be applied to everyone, there are some typical traits and habits of those who have achieved success in swimming that are universal.

Make 2014/2015 your best year of swimming yet by embracing some of the following habits of elite swimmers:

1. They Don’t Allow Others to Dictate What They Are Capable Of. There really isn’t much more discouraging than someone you respect, admire or love telling you that your goal or dream is out of your reach, not within your abilities, or outside of the scope of your talent. Some people take this to heart, while others use it as jet fuel to light their motivation.

2. Be About It. Everyone wants to be successful; everyone talks about how they want to achieve so-and-so a time, or qualify for XYZ team. Talking about it is the easy part. But successful swimmers don’t stop at wanting or talking about it; they put words into action. You can say that you want to be a championship caliber athlete all you want, but are your actions reflecting this intent?

3. Being Elite Isn’t a Part Time Gig. You can’t be good and expect to be great. Likewise, you can’t be great once in a while, or part time. Elite swimmers show up every day, not when they feel like it, or when circumstances suit them.

4. The Journey is What Makes You Elite. Setting goals, and chasing them is about so much more than the final result, time or placing. The journey is what creates the elite swimmer, the final results are merely a symptom of what a swimmer has become by putting in work every day.

5. Elite Swimmers Have Unshakable Personal Integrity. How often do you commit to something and find that within a few days or weeks your resolve loosens, until the promise you made to yourself is broken and gone? Having personal integrity means that you not only keep your word and promises with others, but most importantly that you keep your word with yourself.

6. Embrace the Grind. Sure, it would be great if life came without friction. If things went according to plan and according to our wishes all of the time. In reality we both know this is not how things go down. Setbacks, detours and roadblocks will happen, and the choice is whether they are going to be exercises in character development or the reasons for quitting.

7. Unafraid to Plan. Success isn’t an accident; it’s the result of planning combined with focused action. Elite swimmers know to get to where they want to go they need to have a road map.

8. Look for Solutions, Not Excuses. While many swimmers will talk about achy muscles, excessive homework, or how they don’t feel up their best, your friendly neighborhood elite swimmer will find a way to be successful in spite of these same types of challenges.

9. Surround Themselves with Like Minded Athletes. How we perform is a result of the environment and the people we decide to surround ourselves with. Hanging out with naysayers and toxic people will rub off on us. Similarly, hanging out with athletes who are down to take things to the next level will only embolden and empower you.

10. Proactive. Elite swimmers take action before need necessitates it. They don’t want for things to happen to them; they go out and make it happen for themselves. They don’t hope for success to stumble upon them via luck or good fortune; they actively chase it.

11. Willing to Go the Extra Mile. This can mean that they will come in early, stay after practice for additional ab work/stretching, or step up and do a faster interval even when not prodded to do so. The adage “first one in, last one out” is highly applicable to elite athletes.

12. Set Higher Standards for Themselves. “Good enough” is not good enough. Don’t confuse this with perfection; elite swimmers understand the difference between striving for excellence versus chasing perfection (doesn’t exist!).

13. Possess a Willingness to Accept Constructive Criticism. Feedback from coaches isn’t taken personally or negatively. Elite swimmers listen to and assess criticism as objectively as possible.

14. Accept Ownership. Playing the blame game, or sugar-coating a bad swim with lame excuses is a disservice to yourself. Sure it may be an easy band-aid for your ego, but by explaining your performances away with excuses only means that you lose out on a valuable lesson and provides conditions for it to happen again down the road.

15. Take Pride in Hard Work. Hard work sounds, well, hard. And in a day and age where we expect instant results and instant satisfaction, it can be easy to cast aside hard work as something we don’t need to do anymore. Elite swimmers take pride in the fact that they work hard, that they are willing to do what others won’t.

16. Support Teammates. Whether it is cheering on teammates, helping out the youngsters, or being a friendly ear when someone is having a rough day, elite swimmers have a strong sense of compassion for their teammates and for the sport in general.

17. Make the Best of What They Have. Heaps of Olympians have come up through the ranks having trained in dark, dungy 25 yard pools. They know that all they need is a lane and a bathing suit and they are good to go. Conditions and your environment will never be perfectly ideal; the key is to maximize the resources you do have.

18. They Don’t Complain. They recognize that complaining doesn’t bring them closer to their goals. Getting bitter and dwelling on complaints and perceived unfairness only develops a negative and ineffective state of mind.

19. They Know They Deserve Success – Just Like Anyone Else. Most gaze star-struck at top-level swimmers and think of all the reasons that they will never be at that level. Elite swimmers look up and think of all the reasons why they will and deserve to be at that level.

20. Refuse to Wait. Sure, you could fully dedicate yourself to your swimming when you feel up to it. Or when you get that new suit. Or when your team gets a new pool. But at that point there will be a new excuse to delay action. Elite swimmers refuse to wait another moment to chase their goals and dreams. They recognize that starting tomorrow is a day too late.

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Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

What Is A Swim Team?

by Rick Madge of http://coachrickswimming.wordpress.com/

Every year, usually once or twice, I have to sit one of our groups of swimmers down and explain to them what it means to be on a swim team. Many times it’s because the aggressive and cliquish attitudes from school migrate over to the pool, but often it’s just that swimmers don’t understand what it means to be on a swim team.

The confusion comes because swimming overwhelmingly looks like an individual sport. We compete in our own lanes, following that black line up and down the pool, unable to hear or see our team mates, coaches or parents. It’s hard to get much more individual than that. But behind those competitive venues there is a thriving team-oriented training environment. We rely on our teammates in so many ways.

If you haven’t been on multiple swim teams, it’s hard to imagine how different swim team can be. You can see it in the way the swimmers interact with each other, and how the coaches interact with the swimmers.  You can feel it in the air, whether it’s all business or fun or adventure, or a place designed only to help the fast ones get faster.  It’s the coaches who set the environment, but its both coaches AND swimmers who determine what being on that team means.  It’s something to think about the next time you go to practice.

So what are the main benefits of being on a team?

1. A swim team is not like school.

This point always seems to take the longest for young swimmers to get use to. You don’t have to be friends with everybody on the team, but you have to acknowledge them and treat them with respect as team mates. Cliques, while inevitable at school, can’t be tolerated on a team. In fact, the coach has the right and duty to kick anybody off the team who is consistently and repetitively detrimental to the team environment. And this includes parents!

2. You can be inspired by team mates.

Sometimes others on your team can push the envelope. They can perform at a level you and they did not think was possible for them. And that will motivate you to work harder and achieve more.

3. A team provides a social environment.

You spend a lot of time with team mates, and often they become friends for life, especially when you get to a university team. (Almost all my friends that I still talk to from high school and university were swimmers.) A good team environment is positive and fulfilling. No bullying or cliques. In fact its often a safe haven away from the sometimes harsh environment of school.

4. There is a commitment to attend practices.

We all have bad days, and it’s so easy to put off working out if you do it on your own. Having a team practice starting at a certain time, and knowing that others are expecting you will often get you there even when you don’t feel like working out. Generally you’ll feel better afterwards as well, and the team benefits from your presence.

5. Swimming with others challenges you to become better.

There is nothing like swimming beside somebody to make you want to swim fast.  Even if they’re a close friend, you still want to beat them. And if they’re not really a friend, you want to beat them even more.  Swimming with others just provides the right environment for you to challenge yourself and push past your mental barriers.

6. You have a coach whose job is to help you reach your potential as a swimmer.

Ideally, coaches are trained and passionate about swimming, and have the knowledge and experience to bring out the best in their swimmers. But most importantly, coaches should have the well being of each of their swimmers in mind at all times. This partnership is absolutely key to getting the maximum benefit out of being on a swim team.

My own experiences mirror the above points strongly. During my high school years, my swim team was the place I was happiest. It was where I felt I truly belonged, and as a result I trained hard and loved it.  In particular I had one team mate who was both a good friend and a swimming rival, and in the water we would kill ourselves to beat each other. As a result, we both improved tremendously, were happy, and still stayed friends.

At the same time, you may have a teammate who you don’t particularly like. Believe it or not, they can be just as instrumental to your success. As with everybody else on the team, you train together and challenge each other. You don’t have to like them, but you do have to respect their role in your success. And you can expect them to do the same for you. When everyone works together, everyone benefits.

So what does it mean to be on a swim team?  It means finding a place where you can be yourself. It means challenging yourself and your team mates to become better and faster swimmers, while being surrounded by others who are doing the same. And it means making friends, some of whom you may end up keeping as friends for life.  All in all, a pretty good deal.

Are You Willing To Do What Is Necessary To Achieve Your Goals In The Pool?

By Olivier Poirier-Leroy of swimswam.com

Those first few days and weeks of when we set ourselves on a path towards a new goal are remarkably bittersweet. On one hand we are enthralled and exulted with a powerful new sense of direction. We have that shiny objective fixed squarely in our sights, and it’s far enough away that we sense the chasm of time between then and now will allow us the time necessary to put in the required work to achieve it.

But on the other hand, when we are taking those first few steps we generally aren’t very good. In fact, depending on where we are at – beginning of the season comes to mind – we might fully suck. So although we are fired up about where we want to be, where we are presently doesn’t inspire a whole lot of confidence.

Here’s a salty part of success that doesn’t get enough attention: No matter how grand your goals, the process will suck some of the time.

Understanding this is one of the drivers that demonstrates how willing we are to handle the tough patches and setbacks that inevitably arise.

THE SACRIFICE-FREE MYTH

Big time success requires sacrifice. The S-word has gotten a bad rap lately. Modern culture and media demonstrate that we can have our cake and eat it too. Common ad headlines such as the following should immediately come to mind: “Lose 25 pounds in 6 weeks eating whatever you want!” or “Get a six-pack without having to go to the gym!”

We are being told that we can have the best of both worlds. We can satisfy those short term pleasure drivers (eating McDonalds three times a day) while also getting the long term goals we want (excellent health, a six pack).

Don’t buy into this myth.

Anything worth achieving comes with a corresponding amount of sacrifice. Generally speaking the bigger the goals, the harder you will have to work, the more you will sacrifice.

If you want to crush your best time but you aren’t willing to show up to every workout it’s probably not going to happen. If you want to beat a long-standing age group record, but you aren’t willing to go above and beyond in training, then your odds of success decrease at a nearly hysterical rate. If you want to make the Olympic team, but don’t believe you have to live the lifestyle of a 24/7 athlete to do so, then I have some bad news for you.

DEFINING WHAT SACRIFICE IS — AND ISN’T

Let’s consider what the word sacrifice actually means. It doesn’t mean giving up something for nothing – even though for many people that’s the knee jerk definition that comes to mind.

If anything, it is the opposite. We aren’t giving up something we want for something we don’t want. We are giving up one thing in order to gain something greater.

The hard part about sacrifice is giving up the short term pleasure of something (staying out late with friends when you have morning workout) for the long term pleasure of something else (having a great workout that will lend itself to achieving your goals down the road).

When some swimmers see what would be required of them to be successful they balk. They stall. They can’t imagine themselves being comfortable with the sacrifices needed to swim to the outer reaches of their ability. And believe it or not – that’s okay. In fact, it’s normal. Being uber-successful in the pool is weird. It’s unconventional, and it requires going against the current.

WHAT ARE YOU WILLING TO SACRIFICE?

Instead of listing the things you have to do to achieve your goals, write out the list of things that you are willing to endure, to suffer, and to sacrifice in order to punch your goals in the face:

• Will you eat a well balanced meal instead of mowing down convenience food?
• Will you stick through the workouts where your stroke feels off and your muscles and lungs ache?
• Will you show up to morning workout even though that bed of yours is calling out to you?
• Will you pass on a night out with your friends because you have a mammoth workout in the morning?
• Will you give up watching TV mid-week so that you can get your homework done and get the sleep you need to recover?
• Will you give up the temporary comfort to gain permanent success in the pool?

It’s easy to say what we are willing to do to achieve our goals, but take it a step further and think about you are willing to sacrifice in order to achieve your goals. Consider the questions above, think on the answers, and ask yourself if you are truly prepared to do what is necessary to achieve greatness in the water.

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Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.