Swim Game 2022

Enter down, Pull Straight Back, Elbow OVER Wrist

When I came back to structured training in May, I tried to get back into swimming.

Didn’t work!

  • Too much
  • Too fast
  • Exhausting

I was not enjoying my workouts and, when I caught COVID, I had the perfect excuse to take a “short break” from swimming.

Going to try again and share that process with you.

Here’s the game

  • Three swims a week
  • Ten weeks
  • First 5 weeks no swim longer than 1500 meters

The idea:

  1. Build a habit of getting to the pool
  2. Leave while we’re still having fun
  3. Associate “fun” with “pool” in our brains!

Habit + Fun = Sustainable Consistency

Workouts for the following week will be posted IN THIS DOC by Sunday evening.

Next week’s workouts are live, with tips for Head Position and Breathing.

Each two week block is going to have a theme:

  • Head Position & Relaxation
  • Swing Recovery & Entry
  • Backstroke & Pull Pattern
  • Extend continuous duration
  • Change speed within the continuous duration

Along the way, I’ll help you learn

  • Your Swim Paces
  • Swim Lingo

To Start… SLOW DOWN and LEAVE THE WATER WHILE YOU ARE HAVING FUN

Sunday Summary 28 August 2022

Top Five

  1. Serious Athlete’s Guide to Building Your Training Week
  2. Legs up the wall, eccentric lowers to settle your hamstrings
  3. Heart Rate does not capture metabolic stress
  4. How to Shake Up Your Basic Week
  5. Swim Game coming September 11th – Get Back to Swimming
    1. I will ask you to do nearly everything bilaterally

Endurance Sport

High-Performance Habits

Sunday Summary 17 July 2022

Top Threads

  1. Conor Harris’ active release thread for hip region tightness
  2. Additional Tips on the SART (original blog on dynamic loading)
  3. Coaching people (like me) who already know how to train
  4. My current loading hierarchy
  5. Progressive incline treadmill test with lactate

Workouts & Working Out

High-Performance Habits

Sunday Summary 10 July 2022

Top Threads

  1. Keeping Small Promises is my foundation for excellence
  2. Raising Young Olympians talking LTAD with Johan
  3. Training Through Fatigue can limit LT gains
  4. Book Review: Practice of Groundedness by Brad Stulberg
  5. Easy Days on the Swedish 5:2

Workouts & Working Out

High-Performance Habits

Sunday Summary 3 July 2022

Top Threads

  1. Dynamic Loading via Daily Readiness Assessments
  2. Four Step Return to Pain Fee Running
  3. How to write a book with Steve
  4. How to Endurance (Advanced)
  5. Low Back Pain and Open Water Swimming

Workouts & Working Out

High-Performance Habits

Q2 2022 Top Twitter Threads by Engagement

  1. Building the capacity for One Big Slow Day
  2. Review of Longevity… Simplified
  3. Training Zone Lingo
  4. Effective Nutrition
  5. Remove One Thing
  6. Before Swimming Harder Try This
  7. Getting Mentors Interested 
  8. My Home Gym
  9. Late-Season Peaking & The Need To Do
  10. Zone 2 is Light
  11. Training Nutrition Thread
  12. Where to Spend
  13. Sub-max Benchmarking with Power

Sunday Summary 12 June 2022

Top Threads

  1. I Allocate Money to Create the Wife & Life I Want
  2. Late-Season Peaking
  3. Swimming better & my return
  4. Buddy Runs for ultras & heat
  5. Fast Amateur SwimRun Training

High Performance

Workouts & Working Out

How To Build A Summer Training Program for Fit Teens and Athletic Kids

“Yes, Sweetie, that’s me”

Last month, my daughter was asked:

Do you have a Dad?

In Boulder, that’s a loaded question.

She smiled and said, “Yes, I have a Dad.”


The question has come up before.

I stay invisible around my kids’ sports.

I do this with intention.

I want them…

  • to be INTERNALLY motivated
  • to keep our RELATIONSHIP separate from their athletic success, or otherwise
  • to INTERACT with them – I’m a player, not a spectator

Living in a town that places excessive glory on sport, my actions:

  1. Support Internal Motivation
  2. Lower Athletic Stakes
  3. Focus on Shared Experiences

My daughter put me in a bind when she asked me to coach her.


Top Five Hug, all-time, right there

Remember my advice to place the RELATIONSHIP ahead of performance

In January, we started a simple program – 20 minutes, done every Sunday, I’m not in the room

This went well – she loved it

For the summer, I asked myself…

What do we want to achieve?

  • For next season => get off the wall FAST
  • Over the next 1,000 days => set up capacity to go heavy at 16 yo

I came up with three 20-minute sessions per week:

  1. Continue the dryland program
  2. Street sprints
  3. Gym skill development & personal limiter mobility work

Let’s look at each

DRYLAND => keep what’s working, an all-around program she enjoys => good enough


Uphill is an effective place to coach speedy run form
AND
Bio-mechanically safer than other alternatives

SPRINTS => to get her off the wall FAST => choose an activity with close to max lower body recruitment

Uphill, street sprints – with casual walk downs

This tweet from Gerry explains more – it was a reminder of techniques we used in New Zealand.

Review & consider Gerry’s graphics – Hierarchy of Sports Performance and Motor Unit Recruitment

To set up the street sprints, she’s doing intramural track right now.


What’s your pleasure?
80#, 60# and 15#

SKILLS => with ~8 swims a week, street sprints and dryland… plenty of load.

A 1:1 session gives me a chance to assess her fatigue while teaching:

  • Squat Variations
  • Cleans (I have a 20# “kid” bar)
  • Sandbag Variations (I have a 15# “kid” bag)
  • Hip flexor openings
  • Eccentric rehab techniques

Let’s pull together the key points:

  • KEEP what works
    • maintain the sport-specific schedule from last summer
    • her load is increasing naturally by getting faster
    • she’s enjoying the 20-minute dryland from YouTube
  • Train general SKILLS – often missed at the sport-specific level
  • PICK ONE thing that would make a difference
  • RAMP LOAD GRADUALLY

Be patient – three summers until she’s 16.

As AC/DC remind us, it is a long way to the top (if you wanna to rock ‘n’ roll).

🤟

Sunday Summary 24 April 2022

G – Literally Just listened to your catalyst podcast – excellent!!!!  Wow, truly good – thank you for putting that out there.  I took 8 pages of notes and I have already read your writing for decades


Family Wealth

High Performance Case Studies

Workouts

Sunday Summary 3 April 2022

High Performance & Productivity

Athletic Performance

Wealth