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Quotes of the Day:

IMX Swimming Out of the Pool #7 Monday, April 13, 2020

1: Quotes of the Day 2: Message from Coach Lauren 3: Psychology: Breathing Exercises and

why they are important 4: Swimmer Feedback/ Challenges 5: Dryland

Message from Coach Lauren

Find yourself bored, especially on a rainy day? Trying to find something new to do? Have you ever tried just breathing?

Swimmers don’t just think about breathing in the pool…

Breathing techniques out of the pool are one of my favorite exercises to teach work on with my swimmers. They love it because they see it as relaxation time, which is the purpose, but they also work on relaxing every muscle in their body. Sometimes I will do it at the very end of practice, leading up to a championship meet instead of dryland exercises. With practice ending late, it is an exercise that also helps calm them from the day and help them fall asleep easier.

Before a race, we do not want to get so calm we fall asleep, so we also work on calming our nerves just enough to perform. Many of you have practiced these techniques already and we will continue to work on breathing as you progress through swimming. Like any skill we learn in swimming, you become more advanced at each skill as you get older.

Work or Vacation? Advice from Megan Lavedas, a Homeschool Parent 2-3 hours of actual schoolwork is recommended per day

“Honestly the best days to get a lot of school done are the lousy weather days!

Look at the weather, plan ahead to do fun outdoor things on beautiful, nice weather days and hunker down and get lots of work done on rainy days like today. Mornings are the best time to get work done (and it doesn’t have to be early like normal school) … then you have the whole rest of the day to do what you want! Find interesting and educational documentaries to watch on Netflix, Prime or Disney. They will teach you things you’d never learn in school! Read, read, read!”

Remember to… • Eat Healthy & Hydrate • Stay Active • Do 2-3 hours of schoolwork every day • Hold a sleep schedule • Keep accountability

Weekly Wednesday Meetings: We will be moving to SKYPE for the remainder of meetings.

I will provide the link to join the meeting on Wednesday.

Psychology: Peak Performance Management

On Wednesday we will practice some breathing techniques and talk more about the articles presented this week on mental skills for swimming.

The goals in Peak Performance Management for IMX swimmers from the OCCS & USA Swimming Student Athlete Development Progressions: • Can combine self-talk and slow breathing for peak performance management • Has a clear awareness of personal stressors • Is capable of performing progressive muscle relaxation • Recognizes that anxiety can negatively effect mind and body • Knows techniques to control mind (positive self-talk and imagery) and body (deep

breathing, progressive muscle relaxation)

Healthline: Best Apps of 2019 – Meditation *Swimmer Challenge: Check out one of the Apps below

• Headspace • The Mindfulness App • Calm • Sattva • Stop, Breathe, & Think • Insight Timer • 10% Happier • Breethe • Omvana • Simple Habit • Meditation and Relaxation Pro • Buddhify

Why should I care?

SwimSwam breaks down how yoga is more than just stretching. Learn the different benefits and lessons yoga has to offer and how it can relate to your swimming.

This is a skill commonly overlooked, or swimmers think they have mastered before they learn the full extent of what yoga or meditation has to offer.

Both articles offer a video to watch as well.

https://swimswam.com/fundamental-focuses-of-a-yoga-practice-for-swimmers/ https://swimswam.com/yoga-for-swimmers-how-yoga-can-help-boost-your-recovery/

The above yoga for swimmers articles are brought to you by swimming-specific yoga the world’s top resource for online yoga classes and content designed for

swimmers and multi-sport athletes.

https://www.swimmingspecificyoga.com

IMX Swimmer Challenges & Feedback

Please take the time to provide some feedback to the following

questions. I would like to know that more of you are paying attention and learning from the information that I am sending out each week.

Google Form: https://forms.gle/JkBnWTdZy9LUK6Rk6

Think about it and provide feedback…

• What are the fundamental principles of a strong yoga practice

for swimmers? • How does yoga help in recovery? • What skill mentioned in the articles do you need to work on or

practice more?

Do it…

• Check out one of the Best Apps of 2019 and watch a video or do an exercise

• Continue 30 Day challenge from the Darebee site: https://darebee.com/challenges.html

o You can say what challenge you are working on and how it is going in your feedback

Dryland… always remember to stretch Most of you figured out a dryland routine at this time.

Here is a little something different to help you mix it up. After you spell your name, try spelling other words – like Occoquan, Swimming, Freestyle, Backstroke, Individual Medley…