Panther Swim & Dive

Your Weekly Update from Coach Lena

Week 27

  • Sign up for remind text updates...see link below
  • Off-Season Training
  • Captain Nominees
  • Thoughts from a former swimmer...

Off-Season Training

  • M-W-F practices are swimming only
  • T-Th practices will be dryland only: be prepared for dryland practices with weather appropriate activewear and RUNNING shoes (Be sure to check the weather!)
  • HEAD POSITION, HEAD POSITION, HEAD POSITION!!! See the video below on freestyle head position. We have been and will continue to focus on correcting body position while swimming by starting with head position.
Swimisodes - Freestyle - Head Position

2015-2016 Captain Nominees

Girls' Team Captain Nominees (alphabetical order)

Vy Dang

Jennifer Hsu

Katie Presz

Rhys Zimmerman


Boys' Team Captain Nominees (alphabetical order)

Brock Buchanan

Josh Collins

Alex Durham

Ricky Troung


*Captain nominees will each give a 2 minute speech this TUESDAY (3/24/15) during 1st period.

Thoughts from a former swimmer...

As a coach and continuous student of the sport of swimming, I subscribe to numerous e-mail and internet videos, blogs, and websites. Each week, I receive an e-mail from a former Canadian National Swimmer and author of YourSwimBook.com - Olivier Leroy. Last week, he sent a not-so-typical mid-week e-mail that I have shared with you below...read all of the way through, it's a good one:


Oh, hello!

Some of you may be thinking, Hey, Olivier, what the hay, it’s Wednesday, not Sunday. Why are you in my inbox, bro?

Well, I’ve gotten quite a few emails from you guys and gals asking for more emails, so this is a test balloon to see how a second motivational weekly email fares. If you have thoughts on whether you likey this idea, or think it is silly, please let me know by sending me an email.

Alright, on to the good stuff…

My New Year’s Resolution this year is to do less.

Not less of the things that are working, but less of the things that are not.

(Sounds obvious, but let that marinate for a moment.)

The easiest way to achieve more is not by doing more, but by doing less.

Subtraction is the simplest manner to be more efficient, more awesome in the pool, and ultimately, more better looking.

(Not totally sure on that last one, but let’s just say that’s the case for argument’s sake.)

If you want to break down success to it’s most simple, most basic form, here is what it looks like:

Performance = potential – interferences

Now, this looks deceptively simple, and I think that is the problem people have with it.

“But…but…what about talent? What about technique? What about how I bend my arms during my recovery? Blah blah blah.”

Our first instinct when we want to accomplish big ole things in the pool is to look for the big swing.

The big change.

I’m going to swim an extra 10,000 meters per week!

I am going to do a million push ups this month!

I am going to do butterfly for every set, including warm down, for the rest of my life!

I’m going to do all of the things!

It is natural to look for things to be bigger and more pimped out in order for us to perceive it as better for us.

We puff out our chests, make the proclamation that we are gonna do it better, bigger and extra bigger than everybody else.

But instead of thinking about what to add to your current training regimen, take the counter-intuitive approach and think about this…

What can you eliminate from your training or from your life right now that would give your training a boost?

Writing up a big, greasy “to do” list is easy, and often leads us to frustration because adding habits is hard.

Really hard.

But manipulating the ones you already have, well, that is a whole lot easier.

What are the things you are doing right now that are hamstringing your success?

Are you pulling in the last 5m of every wall during kick sets?

Are you sitting in bed browsing your social media feeds when you should be sleeping?

Are you pulling on the lane rope during backstroke sets?

Here be a little exercise to try out…

Write up a “to don’t” list and tape that bad boy to your kickboard. To your fridge. To your sister. (Okay, don’t do that.)

Having a “to don’t” list creates a set of boundaries that you train within...

No pulling into the wall on kick sets.

No social media after 8pm.

No pulling on the lane rope during backstroke.

No taping things to my sister's head.

And, from personal experience, I have found that they are easier to abide by than tacking on extra work.

After all, sometimes it is just easier not to do something.

A little something for you to think about.

Having a log book is a super easy way to keep track of your “to don’t” list. It also keeps ya accountable and inspired.

When you are ready to take it to the next level, check it out.

See you and your “to don’t” list at the pool,

Olivier