I’m a huge fan of
Not just in
terms of having a nightly journal—which is great for gaining
perspective, listing items of gratitude, and writing things out of
my head (so that I can go to sleep with a less busy
But with my
words to paper helps me get a little more rational and analytical
with what’s goin’ down in the
I can go
over my routine and workouts. Where things are going well. Where
I’m struggling. And even give myself little pep talks when
And for the
swimmer who wants to get even more enjoyment and results out of
their swimming, there is a particular form of journaling that can
help you perform better-er.
Pre-Journaling: Laser Focusing Your
journaling after the fact is exceptionally powerful, there is
another way to journal that can help you swim
This is how
Over the course of a few
quick paragraphs you are going to write out what a great
workout looks like for you.
time you prepare to go to the pool, to the moments you leave the
locker room, describe what an awesome practice would look like for
No placings. Don’t worry about going a specific time or
beating someone else in the
things you do and experience.
Here is a
What’s the mindset you are going to have before
Much of what happens in
the pool starts and ends with our
expect the practice to be easy, and it’s not…we get
flustered and less resilient.
If we expect things to
be hard, if we expect the workout and the sets to be challenging,
than we are better prepared for what is to
the ideal mindset you have before your best
What are you focused on while you are
Here’s a fun fact
for your chlorinated butt-butt: enjoyment—no matter what the
task is, whether it’s a 2,000m kick for time or a set of 50s
all-out from the blocks or a 1,000m free cruise with a
snorkel—is connected to how present you
are focused on what you are doing, you are present and engaged.
This is hilariously more enjoyable than swimming through the
workout with your mind adrift.
benefit: being engaged means you are swimming better. And swimming
better leads to faster swimming.
are you going to react when things go sideways on
A lot of athletes leave
their reaction to adversity up to how they are feeling in that
Here’s an example
of what I mean…
something sucky happens.
going to react different when you are tired and cranky compared to
when you are well rested and in a good
Pre-journal out your
approach to the moments of adversity in
If you plan ahead of
time how you are going to react when, say, coach writes up a
massive timed effort in the middle of a hard practice, you are far
less likely to succumb to the frustration and negativity that tends
to come with basing your reactions to how you are feeling in the
how—in your own unique little way—you are going to
react when things get tough.
What do you wanna feel like walking off the pool
odd, when ya think about it...
We can barely lift our
arms. Chewing a post-workout snack is a challenge. And when asked
how the workout went, we incoherently
underneath that fatigue, which will fade soon enough, is that warm
churning sense of satisfaction and
super hard, achieved some flashes of mastery in the water, and left
it all in the pool.
That satisfaction and
pleasure that comes from crushing it in
Understanding that hard
work and the satisfaction that arises from it is the reward is
something we need to remind ourselves of
Especially when we are
face to face with a series of 50s best average, or when we are
standing on the edge of the pool before practice, delaying getting
into the water as long as
You don’t get that
sense of satisfaction from getting out early or from giving
temporary, but feeling like a total boss after a big workout is
totally worth it.
what the best part about this little exercise
You now have a unique
blueprint for an excellent
A step-by-step mental
plan that you can use to supercharge your swim
what mindset you need to be in before jumping into the
understand that focus during practice
That you can set out how
you are going to react in the face of
the thing you are chasing—in the face of the exhaustion and
pain—is that feeling of satisfaction that comes properly from
working your tail off.
Not a bad return on a
few paragraphs of
See you in
even more ways to level up your swim
Conquer the Pool: The Swimmer’s Ultimate
Guide to a High Performance Mindset includes tips and
strategies on self-talk, visualization, and how to bounce back
mentally when ya get injured.
that’s just the practice
Click here to learn more about how
Conquer the Pool will knock your socks