Passion and Performance

To succeed in the sport of swimming you need to have passion. There is an inner drive which becomes hardwired into the swimmer at a young age. It is this passion for being one's best, and competing against others to see who is the best that keeps that passion going. The need to see oneself improve. That is why as a coach, I am strive to constantly give praise to any form of improvement I see in my swimmers. Now, if something needs to be fixed, then the swimmer needs to know, and I will work with them. But to keep the experience of being at swim practice and the environment of the pool fun and enjoyable, there must be an element of fun to keep things positive. Younger swimmers are excited: they love getting in the pool and just swimming. How do we keep hold of that child-like enjoyment when the swimmers get older, and the sets become long, and the training becomes more grueling? We must constantly remind the swimmers why they are there at the pool. As they get older, their goals become more advanced and detailed, so coaches use the goals of the swimmer to keep them motivated. Also, the coaches create an environment that will supply the swimmer with the passion they need to come back the next day.

As coaches, we can't manufacture the passion within a swimmer. We instill it when they are young, then we create an environment where (hopefully) that passion and drive to become faster becomes instilled in the swimmer naturally. We remind them of their goals, but don't beat them into their head. When swimmers are with their friends and teammates, having a good time working through a set, or just goofing around, the experience and environment are ideal for personal growth. When a coach tries to hard to control the swimmers by force feeding them goals they think they should have, and unattainable expectations, the swimmers become discouraged and frustrated. Just as the swimmers adapt to the sets and the practices, the coach must adapt to the swimmers. Often I find myself going into a practice with a set in my head, a goal or two for practice in mind, and have to change that set because the swimmers are not in a coachable mood, and not responding to my efforts. I will still find way to accomplish my own goal for them, but in a way where the swimmers are being more successful, and understanding the goal better. I can't tell my swimmers to stop feeling like crud and expect them to magically go from a negative attitude to a positive attitude. The best I can do is alter my approach, and invite them see beyond the negatives.
When a swimmer becomes frustrated with practice, how do we help bring them back in, and see the big picture? We remind them that they are special. They have worked hard, and pushed themselves to a point where turning back and giving up would be detrimental to their development. We find ways of helping them find that passion they need to perform well, even when they're frustrated with themselves.

To succeed as a swimmer, and as a coach, there must be an element of passion for the sport. That deep longing for success, to achieve goals, to set new standards, to accomplish some feat, all that desire is built from an early age, and developed by swimmers, coaches, teammates, and family working together for the overall success of the swimmer. So coaches: Keep up the energy! Keep it fun! Be honest and sincere with your swimmers! Swimmers: Be open and engaged! Don't let yourselves get dragged down by frustration! Remember why you are there in the water! That passion will lead to great performances.

Two Sides of the Coin: Negative & Positive

You had a bad day. Take a deep breath. Open your mind, and flip the coin. To each down side, there is an upside. Monday morning, I had one of the worst practices I have ever experienced. The night before should have been full of excitement, as it was the first night in the new house, but instead if was filled with queasiness and nausea from food poisoning (take note: measure your intake of movie theater popcorn!).
So I wake up and jump out of bed at 4:28am, later than I had hoped, and rushed around, still feeling half sick, looking for my swim bag. I rush out the door, and get there just in time before Coach closes the pool doors. I get to the locker room, and with horror I realize that I forgot to grab a swim suit. With a heavy heart, I walk out on deck where everyone else is getting their dynamic warm up started, and ask if anyone has a spare suit. The results are mixed. I end up wearing two very old suits which are slightly stretched out, and end up feeling like someone has attached dumbbells to my hips.
And then I remember it's butterfly day. My heart sinks to the soles of my feet.
Very soon after we get in the water, my body makes me very aware that I have not fully recovered from my 11,000 meter open water race less than two days ago. My shoulders feel like they are made of lead. I am dragging behind in the lane. I still feel nauseous. I swim eight seconds slower than my best when we get up and race. And to make matters get even worse, an enormous wolf-spider decides to hop into the gutter of our lane to make friends with my lane mates and I. My arachnophobia immediately kicks in. One of my lane-mates is gracious enough to remove the spider from the lane, and dump it outside.
It is then that I think, 'I've had it. I just can't go on anymore. This is a terrible day, and I just should have slept in!'
And then I look up and see that day's quote on the wall. It is all about positivity, and not letting negative thoughts infect our minds. "Don't water the weeds."
I stopped to think. Sure, I didn't like spiders. Not one bit. But a teammate saw my distress, and was kind enough to take care of it for me. My coach had held the door for me, and didn't lock me out. I accomplished great things at my open water swim by swimming more than I had ever done in my life. Of course I was going to be tired! And while awful, food poisoning only lasts for a short time. And, my teammates were nice enough to lend me their suits.
While I was down, my teammates and coach picked me up. They helped me to keep going. I finished the practice, and I didn't give up when everything in me wanted to. When you're having a bad day, and everything around you seems to be crumbling down, remember that there is always something good happening too. The negatives may seem to add up, but for every negative there is a positive. You just have to find it, and focus on it. Instead of letting negative thoughts cloud your vision, focus on the positives, and what you can do to make the day go your way. Everyone has a bad day. Everyone has moments where they want to quit and leave it all behind. It would make things so much easier wouldn't it? But did taking the easy way out ever make you stronger? Did it help you later on when you faced another problem, or another bad day? No. Face the problems, the negative thoughts, the seemingly bad circumstances head on. Be courageous and resilient. Counter the negatives with positives, and you will become stronger mentally and physically. Don't water the weeds.

Automatic

We wake up in the morning. We roll out of bed. We fumble for the alarm. We ignore the intense, gut-wrenching urge to crawl back into bed. We stay focused. One thing at a time. Bathing suit. Towel. Goggles. Check. Grab a bite to eat, and we are out the door. Sooner than we think, Coach is yelling at us to jump in the pool. As the icy water shocks our bodies, making that first breath catch in our throat, we start getting into a rhythm, letting our arms and legs carry us back and forth across the pool.
At least, that is how good swimmers function. Great swimmers do things a little differently.
All too often swimmers find themselves simply going through the motions. Going to practice is just what they do. They swim through warm up without thinking. They swim their sets with one goal in mind: get it done. They do it because that is what they are: they are swimmers. They swim. Swimmers go to practice, and work hard. Great swimmers break the mold. Every day is a new day. Every stroke an opportunity to push further, faster, better. Our coach constantly tells us to "Stay in the NOW." This means that we need to focus on what we are doing right now, and put our greatest effort into whatever it is we are doing. Many, many swimmers go to practice. Only a few go to practice with the right mindset. Some say the daily grind can get boring. It becomes automatic. It is just something we do because we've done it for so long, and there is no other way of doing it. Oh, but there is. Life is an journey, full of hills, mountains, valleys, exciting times, and times where that black line at the bottom of the pool just never seems to end. When we jump in a pool we have made a choice to be better. We have made a choice to chase our dreams, and fight for our goals. By making good choices every day, our positive habits become automatic. They become ingrained into our minds and bodies. But to be excellent, we must constantly be pushing and looking past those automatic motions. Instead of just going through the motions, think about them: How can we make them better? Sooner or later, excellence, that drive to become greater than what we are, becomes automatic.

Life Coach

It's the beginning of the week, and I am pumped. We had a couple of great meets this weekend, and I am so proud of all my swimmers! As a swim coach, it is my job to see that my athletes are performing at their best, practicing at their best, and being the best that they can be in all that they do. I am an encourager. I am (or try to be) a solid rock of common sense and moral values. I am a life coach.
Blue Waves is more than just about swimming. Every day we teach the kids not only lessons on how to swim more efficiently, we teach them a small lesson about themselves. Today's quote for the team is: "Whether you think you can, or you think you can't...You're right." -Henry Ford. Instead of giving yourself reasons why you can't, give yourself reasons why you can. As a coach, I can't count the number of times a swimmer has told me they "can't" do something. Whether it's a pushup, or it's butterfly, it is my job to help them understand the word "can't" should not be in their vocabulary. Oftentimes when a swimmer is faced with something challenging, or something they feel they are not good at, instead of taking the risk, and taking a leap of faith, they cower behind the excuse "I can't."
I believe that I can do anything I set my mind to. Nothing is impossible unless I make it impossible. So how to make the kids understand that? By believing in them, and helping them to take that risk. For the little eight year old girl who did her first fifty butterfly in a race this weekend: Yes, she was nervous, but she still stepped up on the blocks and did it. For the young swimmer learning how to do a flip turn for the first time: You may not get it perfectly the first time, but your coach believes that if you keep trying, and do your best each time you try, you will eventually succeed. And when you do, your coach will be right there to say, "I knew you could do it. Great job! Keep on doing it." 
Too often in today's society kids are given the chance to take the easy way out. The sport of swimming is not for those that wish to take that easy road. When an athlete comes to the pool they should not expect their coach to be soft on them. The coach is there to push the athlete physically, and mentally. Each day we strive to keep the kids focused not only on what we do in the water, but how we think, and how we decide on the choices we make. If we believe that we can't do something, then we won't. We have put in place a mental wall that the athlete must climb, and we as their coach must help them to overcome. It slows the progress of the swimmer. The athletes that believe the can do something, they strike out with confidence, and hopefully determination that today they can and will be their best. They see a challenge not as a road block, but as a spring board to something greater that they cannot yet see. As a coach, I enjoy setting up spring boards for my kids, and then teaching them how to take that leap of faith. 
Whether you are an athlete or not, it is what you believe, and what you do with that belief that will define you. So today I challenge you: Take action. Don't let the word "can't" be a roadblock. Be your own life coach today.   

Monday Motivation

Monday Motivation, 10/1/12

Welcome to October Bearcats! The glorious season of fall is upon us, and the weather brings with it sickness and mucus! So stay healthy, drink lots of fluids, and get plenty of rest!

I know that this Monday's Motivation is going out on Tuesday, but that's okay! I would like to start this motivational message with this: Monday night's practice was one of the greats. As a coach, I dream of those kind of practices. Everyone was pushing themselves, and they attacked the base set with reckless abandon. I encourage you guys to ALWAYS attack your turns like you did yesterday! Dryland was amazing! I am so proud of all you guys. Through all the cramps and the pain, you guys pushed through, and that is how it's done. The greatest swimmers push themselves to make each motion their body makes in the water the best. Every stroke you take, you should be thinking about it. You should think about how to make each stroke, each turn, and each lap, better than the last. Even if it hurts, DO IT. Create good habits now. Are you willing to go through a few practices being uncomfortable, if it means you succeed in accomplishing your goals in the end? The answer is a resounding YES! If you know you're doing something wrong, FIX IT! Swimming is not just exercise for the body, it is exercise for the brain.

So answer me this: Do you want to leave practice thinking, "I could have done better," or would you like to leave practice thinking, "THAT WAS FREAKING AWESOME!" ?? It is a mental game we all play. You decide how the practice is going to go, and then it is up to you to follow through. Don't expect others to always push you, or always be positive for you. You have to make that change. Yesterday I saw amazingness. Awesomeness. It was inspirational. Carry that with you! Let it motivate you! You are all smart athletes. You are all stronger than you think.

So in conclusion, watch this video, and be inspired: http://www.youtube.com/watch?v=yX39J_YyKbs&feature=related

YOU ARE ALL CHAMPIONS. Go forth and act like champions! When your body gets tired, let your heart and your mind carry you through! You are strong. You are champions.

Looking forward to practice,

-Steve

Fighting Disease

How well I remember those first couple weeks of college. Everything was new, everything was grand, and I felt so old and so green at the same time. Until I went a little green under the gills. Yes, inevitably everyone gets sick at least once during the fall semester. With so many people sharing one roof, the same air, the same dorms, it will happen. Germs are everywhere, you just need to give your immune system time to catch up.

So instead of not bothering to wash your hands, and going straight for the Coca Cola dispenser at the cafeteria, take some time and wash your hands, and drink plenty of water. By fueling yourself with plenty of healthy fluids, and less sugars, you are more likely to stay healthy. I am a huge advocate of "The Fluid Flush," where you simply 'drown' the symptoms in water, orange juice, and healthy habits. So if you are worried about getting sick during the first few weeks of the semester, and miss out on all the club functions, sports practices, and wild parties, take some tips: Get into a healthy lifestyle, and create good habits. Here is a list of healthy practices, and if you follow these, I guarantee you will be steering clear of the stuffy-nose-sore-throat-sneezing-aching-headache-gunky feelings that follow every new class of freshmen.

1. Drink fluids: keep a water bottle handy, and wash it every few days. 

2. Wash your hands, lathering for 20 seconds, immediately after you flush.

3. Avoid touching your eyes, nose, and mouth unless necessary.

4. EXERCISE!!! It helps take care of stress, builds up your body's immune system, gives you energy, and it makes you feel better :)

5. Along with that, walk around a lot. Walking is a wonderful exercise that stimulates the senses. 

6. Eat healthy: a balanced diet is key. Eat balanced portions of greens, vitamins, proteins, starches, and carbohydrates. 

7. Get out into the fresh air as much as possible! 

8. Get your sleep! Got to bed on time, and get yourself up at a decent hour. 

9. Keep your work-load stress-free by making good study habits. 

10. Simply stay away from people who you know are sick. 

Take these tips to heart, put them in practice, and you are well on your way to a healthy lifestyle, and a good way of fending off sickness. Final thought for the day, stay happy! 

What is Necessary?

Why was this so necessary again? I was looking through a box of stuff I had brought from home to my wife and I's one bedroom apartment. It was a giant, bulky, awkward to carry paint holder (ideally used for artists who need a handy place to store their numerous bottles of paint. While I do not consider myself a starving artist, if one was looking in on us from the outside, you might call us that. Koah and I are both crafters, and love everything having to do with art and design. We are doing our very best to make our second floor one bedroom as stylish and cozy a nest as ever you saw, but now I am struggling with a couple of items that I just don't see using anytime soon. I brought a Nerf gun for heavens sake. When did Nerf guns become necessary  items? I will tell you: never. 

What is truly valuable to you? Better question: How do you figure out what is really valuable to you? One day, all our worldly possessions will be meaningless. So why do we cling to them now? We box up and store all our items till TLC comes to our house wanting to make another 'Hoarders' episode out of our lives. We cling to them because we think they give us meaning. That we are defined by our possessions. Our possessions do not define us, they bind us. It is our actions that define who we are. Our actions are dictated by our beliefs and our thoughts. So when I get home and look at that box of what I thought were "necessary" items, I will go against my nature and try to rid myself of these chains. 

Where am I going with this? Well, what ties you down? What makes you not want to do something? Too often I hear athletes complain about worries or small things that go on in their daily lives, and how it affects their performance during practice, or even a meet. The fact is, you need to let go of those worries. Save them for a time when you need them. Are those worries necessary right now? And when I say right now, I mean here at practice? No, they are not. Save them for after practice when you have time to focus on fixing them. Don't let outside thoughts cloud your mind in the pool. Same goes for your life out of the pool. When you are living your life, going about your daily business, moving boxes from the closet and opening them up to find blankets or Nerf guns you forgot you had, think about what is really necessary for you to continue to live your life to the best of your ability. What you own does not define you. Your actions define you. Go out there and be great!