Know Pain Know Gain: An Email To My Swim Parents/Athletes

Hi everyone, I thought it would be a good idea to talk to the group about helping our kids understand the difference between good pain and bad pain.   The level of physical effort that a child puts in is a huge factor in how their bodies adapt to a work load.  When the bodies adapt they grow and get stronger.  There is a level of discomfort, or pain, that the body must go through in order for these changes to happen.  Unfortunately, most young athletes have no idea what the difference is between good pain and bad pain.  We use the GREEN LIGHT, YELLOW LIGHT, RED LIGHT approach. First lets try to explain what GOOD PAIN is.   Good pain means the kind of  muscle fatigue that results when a swimmer pushes herself on a ridiculously difficult kick set or when you are at Coach Bryan's Bootcamp and you won't give up on the last 20 seconds of the battling rope.   That kind of pain is generalized: Your quadriceps hurt because you're working so hard that your muscles get less oxygen, your body develops lactic acid, and pain builds up gradually. At the end, you're sore and shaky.  Now you know what "feel the burn" actually means!   Here is the Green light, Yellow light, Red light idea we use. Green light:  Pain that is familiar and does not hinder your ability to move freely and complete the practice.  A small headache, a side stitch or maybe your brother punched you in the arm for stealing his Poptart and you are feeling the soreness when you flex your muscle.  This is all Green light pain.  In other words, you do NOT need to stop during practice or get out.  KEEP WORKING and tough it out. Yellow light:  Typically this is any pain that is unfamiliar and may be too uncomfortable to move freely and through your regular range of motion.  This means you stop at the next wall, get out and talk to your coach.   Red light:  Any pain that is unfamiliar, too uncomfortable to move freely and through your normal range of motion, or is located around any joint (especially the shoulder).  This b ad pain is specific and usually abrupt. It is sharp and fast, sometimes accompanied by tingling or numbness. It can follow a sense that part of your body just popped, clicked, snapped or gave way involuntarily.  Get out immediately and see your coach.   Once I have performed an assessment on the situation, I will either recommend that the swimmer get out and stop swimming or I will encourage them to get back in and monitor themselves carefully.  My assessment may be as simple as asking some questions and/or doing a couple movement exercises to see their range of motion and where the pain is located.  I will not diagnose or try to fix the problem myself.   If the swimmer must get out, they should stay away from any movement (including swim practice) that will aggravate the painful area for the next couple of days or until the pain goes away.  If the pain persists for more than 24 hours, then I highly recommend that they go to see their pediatrician as soon as possible. There is NO good reason to continue to swim or do PE or any other activity that could possibly lead to more pain and potentially worsen the possible injury. If any of my athletes cannot complete an entire workout as prescribed - they should REST at home or see the doctor.  If a swimmer has a sore knee and cannot do breaststroke kick - Rest or GO TO THE DOCTOR.  If a swimmer has a sore ankle and cannot wear fins - Rest or GO TO THE DOCTOR.  If a swimmer does not have their normal full range of motion in a joint due to pain - Rest or GO TO THE DOCTOR.  Get the point?   Please help me keep these kids in the water and working as hard as possible.  REST and RECOVERY are huge parts of our team goal this season.  By following my guidance on this we will keep the kids safe and training as much as possible.   Thanks, Bryan

ASCA Online Ed: Legends Of Texas Clinic Video

Here is a link to the Legends of Texas Clinic Presentations that I did for ASCA.  This is the actual full video of the slides and the talk.

Open Turns: Keynote

Flip Turns: Keynote

Tips for Teaching the Dolphin Kick: Keynote

Bruce Lee: Be Water My Friend

I am always talking to my kids about Bruce Lee and his awesome quotes.  I grew up watching his movies and when I was older I studied his life and the things he had accomplished.  Click Here to read some of his best quotes.

The Magic Wand

This is a great tool to use for rotational problems in backstroke and freestyle. A 4 foot piece of PVC pipe or a broomstick is all you need to help your swimmers feel the hand-shoulder-hip connection. Follow the link and check it out Here.

Shadow Feedback for High Elbow Catch

Video: Shadow feedback
During a short private lesson I felt that my student needed to get out of the water and see what is happening, or should be happening with his elbow.  We got out of the water and used our shadows to feel and see what a high elbow is.  We followed up immediately with some single arm catch up and then regular free to see if it was sticking.  He had to work for it but there was a clear improvement in his overall feel for the movement.

Golden Goggles: Breakout Performer of the Year

Vote for Katie!!  USA Swimmings Breakout Performer of the Year.

Redeployment Parent Meeting Notes

Redeployment notes:  Mission Viejo Nadadores 

10 & Under Division

Coach Bryan Dedaux (Division Director)

There are two "Redeployment" times per year

~ Once in Sept. and once in Feb.

AGE-UPS

~ Depends on the birthdate of the athlete - If the child turns 11 before the next Champs meet (J.O.s or Super J.O.s) then they will be moved to the 11-12 Division.  If they are still 9 or 10 at that meet then they stay in the 10 & Under division as they will be competing as a 10 and Under if qualified.

~ Each 10 Blue swimmer ageing up will move to the 11-12 Silver Group.

~ Each 10 Gold swimmer ageing up will move to the 11-12 Blue Group.  

A small step up is better than a giant leap.  Yardage increases.  Technical curriculum continues.  Physiology plays a bigger part in practice planning.

Intra-Divisional Moves

~Based on just 4 criteria:

           

-Practice performance (Effort):  Is the child swimming with a purpose?  Is the effort to make challenging bases there?  When the bases are not challenging, are they still working hard or are they just going through the motions?  Are they understanding the different layers within each set and staying engaged in the workout.  Are they disciplined in regards to breath control in and out of walls and breathing patterns for each stroke?  Do they understand descending and apply the theory when asked?  Do they "work their turns" or just go from one lap to the other without considering the effort and technique that they have learned about turns and breakouts.  Effort in Dryland plays an important part in this as well.  

           

-Maturity:  Reading the clock.  Understanding when to leave.  Paying attention when the coach talks.  Active listening.  Following simple but important "Coach Bryan" rules.  Ability to hear a direction, then apply it within a set or exercise.  Remembering what the primary drills are and how to do them correctly.  Responding when the coach tells you something.  Taking criticism with the proper response.  Controlling emotions.  Taking dryland seriously.

           

-Technique:  Fly.  Back.  Brst.  Free.  IM turns.  Flip turns.  Open turns.  Dives.  Breakouts.  Finishes.  Dryland exercises.  All technique is evaluated.

           

-Attendance:  Swim meets:  Each day of the meet and the maximum number of events is expected in these groups.  4 practices a week is the expectation for workout attendance.  Has your child been coming at least 4 times per week?  Are other sports in the mix?  We like athletic kids!  We can work with you.  Family vacations are fine...As long as they don't fall on a very important Champs meet weekend that your child has been working for.

Season Finale Mesocycle for "Super J.O." Swimmers

Four week preparation plan:  SCS Champs (Super J.O.s)

WEEK ONE
Jan. 22-25 (4 days)
Peak recovery week  (2500yds/day)
Competition:  RW Champs – not attending
Balance and breathing drills.  Starts, turns finishes, UW dolphin kicks
Gear:  Paddles, buoy, snorkel, kickboards

WEEK TWO
Jan. 27-Feb. 1 (6 days)
Peak intensity week 1 (3500yds/day)
High volume, high intensity
Daily gear:  Paddles, buoy, fins, kickboards

WEEK THREE
Feb. 3-8 (6 days)
Peak intensity week 2 (4000yds/day)
Competition:  Blue JO Max meet – some attending
High volume, high intensity
Daily gear:  Paddles, buoy, fins, kickboards

WEEK FOUR
Feb. 10-14 (5 days)
Peak performance week (2500yds/day)
Competition:  SCS Champs (Super JOs) – All qualified
Speed work, racing skills
Daily gear:  fins, kickboards

Team Goals: Learn from mistakes made at J.O.s - Improve speed through technical enhancement - Increased volume and intensity - Stepping up individual effort for practice performance - Fine-tune racing details to optimize performance levels - Continue to build confidence with invincible attitudes and mental & physical preparation.

12 Tips On How To Survive Coach Bryan's Workout

1.  Be on time.  If you are late, hurry up, explain yourself, then quickly get in the water.  When you are punctual, you are telling the coach that you respect his time and the time it took to prepare the workout.

2.  Be prepared.  "How long have you been in this group?  And you still don't have your paddles".  Having everything ready to go before you get in the car to come to the pool shows you are responsible for your things and you take
pride in being ready for anything.

3.  Be honest.  Sometimes you make a mistake…and believe it or not, kids - Parents and coaches talk.  We talk about you.  And we listen to each other.  The truth always comes out.  It's always better if it comes from you first.

4.  Respond to your coach.  NOTHING makes me more insanely frustrated than when I ask a swimmer to do something, like keep your head still, and they just stare at me…Then they keep going.  Did you hear me?  Were you just thinking about it for a while?  Am I invisible?  Did you just take a long vacation to LaLa Land?  What just happened?   Nod your head.  Say, "OK coach" or "I didn't hear you coach".  Give me a thumbs up.  Even a smile would work.  Just respond so I know you heard me, then move on.

5.  Keep moving.  Swim between the walls, always.  If you stop and I see you stop you better have a wonderful reason for getting in your teammates way and blocking traffic.  And for all of you who think coaches can't see 25 yards.  We can see you - Hanging low on the wall - Getting a little break at the other side of the pool - Trying to catch your coach sleeping.  Keep MOVING!

6.  Give 100% effort 100% of the time.  Effort comes in different forms.  Sometimes it is just plain old HARD WORK.  The kind that makes your tummy hurt and your eyeballs hit the insides of your goggles.  Sometimes it is FOCUS.  Paying close attention to the details and doing your drills properly.  Best efforts are often seen by the coach as good discipline and a willingness to jump out of their comfort zone when necessary.  A kid who knows when to push and knows when to hold back based on the guidelines of each set will get the most out of every practice and lead the way for others.

7.  Listen when you are on the wall.  When your coach talks, you listen.  Listen with your EYEBALLS.  When you make eye contact with your coach you are quietly telling him that you are engaged in what is being said.  If your buddy is talking to you when the coach is talking and you are looking directly at the coach, you won't get in trouble for being a part of a secondary conversation.

8.  Know when to leave.  This one is slowly killing me.  If I say leave on the top, don't wait for the guy in the other lane to leave on the top.  Did you need confirmation that the top actually meant the 00.  You already knew that, didn't you.   Show some assertiveness and be brave.  Leave when YOU think you should.  Chances are if you are paying attention you are going to get it right.
If the person in front of you doesn't leave at the correct send off time, does that mean you get to wait 5 seconds after he leaves?  NO!  He left late...Leave when YOU are supposed to leave.

9.  Don't ask a question that answers itself.
Coach:   Ok, guys!  We are doing 8x25 free on a minute.  Descend 1-4 two times.  4 dolphin kicks off each wall.  Does anyone have any questions?
Swimmer raises his hand:  Ummm….So, are we doing 8x25 free on a minute, descending 1-4 twice with 4 dolphin kicks off each wall?
Coach:  Dude!  You just answered your own question.
Swimmer smiling:  Oh.  Huh?

10.  Own your mistakes.  If you do something wrong, major or minor, own up to it and accept the consequences.  Every mistake you make in life helps you grow…unless you refuse to acknowledge that you made a mistake in the first place.

11.  Come with a smile.  Attitude is everything!  I love a happy camper.  Even if they are a little too happy.  A good attitude is the greatest gift you can give your coach.

12.  Say, thank you when the workout is over.  What a way to finish off a hard workout…When a swimmer says thank you.  Just makes my day.

Some Fun New Sets for 10 & Unders

1.  This one was a fun stroke count set that my Blue group did the other day.
Freestyle
3x25 (20 strokes per lap) on 40
3x50 (40 strokes per 50) on 1:20
3x75 (60 strokes per 75) on 2:00
-If they reach the max. number of strokes at the end of a repeat they must streamline kick to the wall.

2.  My Gold kids did this and really enjoyed it as it was a little different from our normal style sets.
6x through
1x75 Fly, Bk, Br x25
3x25 Free on 30 (descend 1-3)
{75's:  Round 1 on 1:30, 2 on 1:25, 3 on 1:20 - Then repeat bases for a second cycle} (focus on walls, make the base)

3.  Another Gold set that turned out way harder than I thought it was going to be.  A couple kids were on the verge of tears but kept at it.  I had to tell them to breathe when they need to despite what the set called for.
Freestyle w/fins
6x through
3x25
First 25: No breather on 30
Second 25: One breath on 25
Third 25: Two breaths on 20

4.  This was a fun kick set that we did.  It was easy but the kids liked it because it was a challenge and had a game type feel.
Kick - Choice
10x50 on 1:20
First 50: Straight, no rest at the 25
Second 50: One second rest at the 25
Third 50: Two seconds rest at the 25
4th-10th 50's: Add an extra second rest at the 25's
If you couldn't make it back before your send off, you were out.

Top 20 NEGU 1000y IM (New Season)

TOP 20 LIST (since 2007) UPDATED!

400IM, 300IM, 200IM, 100IM Non-Stop

Girls

Some funny kiddo's on the NEGU 1000 top 20

1. 14:20 Malia Mills
2. 14:41 Jessica Epps 

3. 14:49  Lacey Hall
4. 14:50 Izzy Hopkins

5. 14:53 Hannah Wilkens

6. 14:59 Charlotte Manser
7. 15:00 Ella Ristic

7. 15:00  Marybeth Johnson

9. 15:03 Raselle Chetwynd

10. 15:12 Casey Brotherton

11. 15:13 Vicky Gong

12. 15:15  Mia Ristic
13. 15:16 Emma Diaz

14. 15:23 Olivia Boisen

14. 15:23 Rachel Taylor

16. 15:37 Jami Hwang

17. 15:40 Keaton Klein

18. 15:46 Courtney Prefontaine

18. 15:46 Bobbi Thompson

20. 15:49 Mandy Barnes

Boys

1. 14:26 Matt Hales

2. 14:27 Min Zhi Chua

3. 14:34 Braden Olson

4. 14:50 Daniel Kim

5. 14:55 Alex Borjal

6. 15:01 Daniel Lew

7. 15:13 Michael Early

8. 15:13 Bryce Bernhardt
9. 15:37 Michael Snodgrass

10. 15:41 Jackson Kent
11. 15:50 Arnie Johnson
12. 15:52 Killian McShane

13. 15:59 Michael Smith

14. 16:04 Oliver Manser

14. 16:04 Brandon Kolarov 

16. 16:06 Josh Dolendo

17. 16:08 Christopher McElroy
18. 16:13 Lucas Morales-Ostergaard
18. 16:13 Jack Trujillo

18. 16:13 Alex Qu

Who smells like Chlorine?

I have been MIA for awhile...So, until I get my act together:

Check out another successful Southern California age group coach that likes to share ideas through his blog.  Coach Adrian at Rattler Swim Club

Can Your Kids Handle the Pressure?

This is an amazing article explaining why some of our kids are flopping under pressure.  Read Here and find out who your "Warriors" are and who your "Worriers" are.  Chances are you already know.

Three Gates

Over the past couple of months, my groups have had tremendous success in the pool and at meets.  However, some issues due to impolite behavior and inappropriate "lane manners" rise to the forefront every now and then.  Each child in these groups is impressively committed to swimming and has a strong belief in their coach and this team, but this does not always mean that they will get along perfectly.  While doing some research on how to handle these situations I found this:  The Three Gates.  I used it as a discussion topic at one of our meetings and it did help some of our athletes "think twice" before speaking.  When there is a complaint of a swimmer being less than a perfect teammate I try to help the child solve the problem on their own.  This doesn't always completely solve the problem but it gives the swimmer a chance to work things out at the level in which the issue began, child to child.  I refuse to teach my swimmers, and my own child, that you can solve every problem by tattling and getting a grown up to do it for you.  I think this course of action strengthens independent thinking within the child and helps develop problem solving skills that they can take with them into their adult lives.  How do you handle interpersonal lane issues that come up?  Swimmers, parents, coaches, please share your thoughts.

500 Free Pace Practice

Practice for Wed. 1/30/13

Peak Intensity Week 2

4,000 yards average per day

Mia and Ella Ristic

Goal:  500 Free pace work.  High Intensity Training

Warm up

400 Free

4x100 Free

4x50 Free

(All on 10 seconds rest)

Pace Work for 500 Free

2 rounds

5x100 on 1:50

Take your 500 goal time and figure out what your 100 splits need to be.  Make sure your average 100 splits are on pace to meet your goal 500 time.

Pull w/paddles and buoy

1x600 (75 Bk, 25 Fr) 

Focus on rotation, hand to hip connection

 

Swim

1x400 (Build 75 brst, easy 25 fr)

Focus on long pull downs

Hardest Interval Possible

3 rounds

3x100IM

Focus on back to brst turns.  Make the base!

Lane 1 on 1:25

Lane 2 on 1:30

Lane 3 on 1:35

Lane 4 on 1:40

EZ 100 Cool down

Dryland

Circuit - 60 seconds per station for 15 min.

Station 1:  Drop jumps

Station 2: V hold

Station 3: Run 

Push ups

Stretch

Top 20 NEGU 1000y IM Test Set

TOP 20 LIST (since 2007) UPDATED!

400IM, 300IM, 200IM, 100IM Non Stop

Girls

1. 14:20 Malia Mills

Matt Hales - Boys NEGU 1000 Record Holder

2. 14:41 Jessica Epps 

3. 14:49  Lacey Hall
4. 14:50 Izzy Hopkins

5. 14:53 Hannah Wilkens

6. 14:59 Charlotte Manser
7. 15:00 Ella Ristic

7. 15:00  Marybeth Johnson

9. 15:03 Raselle Chetwynd

10. 15:12 Casey Brotherton

11. 15:13 Vicky Gong

12. 15:15  Mia Ristic
13. 15:16 Emma Diaz

14. 15:23 Olivia Boisen

14. 15:23 Rachel Taylor

16. 15:37 Jami Hwang

17. 15:40 Keaton Klein

18. 15:46 Courtney Prefontaine

18. 15:46 Bobbi Thompson

20. 15:49 Mandy Barnes

Boys

Me and Matt all grown up

1. 14:26 Matt Hales

2. 14:27 Min Zhi Chua

3. 14:34 Braden Olson

4. 14:50 Daniel Kim

5. 14:55 Alex Borjal

6. 15:01 Daniel Lew

7. 15:13 Michael Early

8. 15:13 Bryce Bernhardt
9. 15:37 Michael Snodgrass

10. 15:41 Jackson Kent
11. 15:52 Killian McShane

12. 15:59 Michael Smith

13. 16:04 Oliver Manser

13. 16:04 Brandon Kolarov 

15. 16:06 Josh Dolendo

16. 16:08 Christopher McElroy
17. 16:13 Jack Trujillo

17. 16:13 Alex Qu

19. 16:23 Chris Hales
20. 16:27 Garrett Neamand

Stations

We have been doing stations this week at practice.  Each lane is a different station with it's own exercise.  We divide the kids up into 4 lanes and run 5 minutes each station for two rounds.  The total time it takes to complete the set is about 45 minutes.  40 minutes for the stations and some transition time to get from lane to lane.

12-12-12 practice:

Warm up
500 (50 free, 50 no free)

Stations
Station 1:  Rotation
8 twists & 50 backstroke.  (Out of the water, take a 6 foot long painters pole and rest it on your shoulders.  Hold the pole with your hands out to the side with your elbows bent.  Twist until the tip on the pole passes your center line.  Keep your head still and feet planted).

Station 2:  Sculling
Sit on a kickboard and front scull (windshield wipers) non-stop.  Hands and elbows in front of body.  Finger tips down, elbows high.

Station 3:  Pulling
With paddles and buoy, non-stop 5 minute swim.  50 back, 50 free.

Station 4:  Turns
Starting at the middle of the pool, race in and out of your walls practicing fast turns.  Alternate free and open turns.

Swim
12x100 lane 1 & 2 on 1:30, lane 3 on 1:40, lane 4 on 1:45 (50 stroke [IM order], 50 free)