January 14, 2019
“Facts are stubborn,
but statistics are more pliable.”
KISU Jamboree- January 20th, Registration Deadline: January 9th
Warm ups 12-12:35pm
Start time: 12:45pm Approx. finish time: 4:30pm
Gold and Blue swimmers are strongly encouraged to attend this event. It will be our second home Jamboree of the season. This is a great opportunity to swim in a meet that is a bit bigger than our Saturday morning mini meets, all with the comfort of being at our home pool. If you are unsure about whether or not you should register your swimmer, check in with your swimmers' coach or send me an email.
Don't forget that we need parent volunteers to help out with timing, marshalling and startingJob sign up is on the website.
January Team Practice and Eat Together Night- Friday January 25th
It is our tradition that during the cold and dreary months of winter we enjoy the company of our team mates and all have a dinner with our group after practice. Mini Squad to Intermediatewill have pasta at the pool after Friday Team Practice. Make sure to sign up so we know how many will be attending. Family members are welcome
***Parents are asked to help out with this event by showing off their cooking skills. Please sign-up for preparing the various foods we will need for this event. For those that sign-up, please keep your receipts and hand them in on pasta night so that you can be reimbursed.
Age Group: Dinner at Mykonos 6pm, formal dress.
Academy:Potluck at Tina’s, formal dress.
KISU Draft Meet: February 9th, Registration Deadline January, 23
KISU is hosting our one-day DRAFT meet again.
This is a meet where swimmers are 'drafted' on to different coaches/teams and will inter-mix with the rest of the swimmers in the region. It is a one day meet and should be a lot of fun. Be sure to sign up.
There is a clinic for all swimmers 7 - 9am. The meet warm-up is at 10am. Projected finish is 4pm.
Job sign up is on the website.
KAJ Jamboree Teddy Bear Splash: February 9th Registration Deadline Jan 25th
This is the only February Jamboree.
Location - H2O, 4075 Gordon Dr, Kelowna.
Warm up 1-1:40pm. Meet starts at 1:50pm.
Events - limit of five individual swims. Swimmers limited to 100 OR 200IM, but not both.
February Mini Meet- Saturday February 16th, 7:30-9am, Registration Deadline: February 14th
-Racing! Ribbons! Muffins! KISU Mini Squad and Junior swimmers are invited to come out and swim at our first Mini Meet of the season! This is a great introduction to what it will be like at swim meets. Everyone will swim either 25m or 50m of each stroke and will earn a nice handful of ribbons. At the end swimmers will get a delicious muffin, juice box and fruit. Hope to see you all there!! Let’s help them get excited!!
Big Bus Training Camp-Radium Hot Springs: February 15-18th
This is a unique event that you don't want to miss out on. We are going on a training camp in February, swimming outdoors in the Canadian Rockies!! This is the only outdoor pool in Canada that runs year-round.
We will be hosted by the Columbia Valley Swim Team. They are helping us with the bookings, etc. We will be 'camping' in a hall/gym/church. We will leave on the Friday (Pro D Day), train that afternoon, doubles on Saturday and Sunday, train on Monday morning and come back that day. It is the Family Day weekend, so swimmers will not be missing any school.
Minimum requirements are sub-4 and 12yrs. We will need chaperones . . . please indicate in a note when you sign up if you are interested. It will be limited to the number of seats in the bus. Sign up early!
Swim BC Age Group Championships: February 22-24th, Registration Deadline Feb 4th
Feb. 22-24 at Vancouver Aquatic Centre, 1050 Beach Ave, Vancouver.
This is very similar to the Tier I meet last year. Swimmers need to have the Age Group time standard in 200 IM and one other event.
All KISU swimmers with Swim BC Age Group times should be attending. It is one of KISU's goals to increase the number of our swimmers attending this meet this year.
Regional Championships, Salmon Arm: March 1st-3rd, Registration Deadline Feb 13th
This is a Regional Championships for swimmers who do not have their Swim BC times yet. If you are one of these swimmers, we highly recommend this meet as it is your Spring Championship Meet.
Book accommodation SOON. There is also a Cross Country Ski loppet in Salmon Arm that weekend, so hotels will be booking FAST.
Based on last year's meet information-
Warm up times - Four sessions - Friday evening, Saturday morning, Saturday afternoon, Sunday morning.
Entries - max of 9 individual events, plus relays.
Entry fee - $7.50/event, plus $4.50 splash fee. The club will cover relays.
Swim BC Provincial Championships: March 7-10th, Registration Deadline: February 11th
Kamloops, Canada Games Aquatic Centre
This meet is very similar to the Tier Ii format of last year. There is an additional day (they are starting on Thursday and it is LONG COURSE).
All KISU swimmers with Provincial times should be attending. KISU's goal is to place Top 5, but we need everyone there to do it.
Small room block at the Best Western Plus on Columbia. $132 per night. Must book before Feb 21st. Call hotel to book. 250-374-7878.
The Power of Training the Details.
By Olivier Poirier-Leroy
The small things.
It’s always the small things, right?
Except for when the small things are right in front of us.
At that point, they are the meaningless things. The boring things. The things that don’t really matter because we are too busy and focused on the big things and the big goals: the records, the gold medals, the records, the glory.
And of course, my thoughts always go to the big things I want to accomplish. Bigger the better!
Like a lot of you, I am a sucker for big, greasy overnight success stories. They are fun to read, highly motivating, and there’s just something about that “Enough is enough!” mind-set that happens when we start whiplash our determination and focus for things that are 10x better than what we are presently doing.
Taking an all-or-nothing approach to our goals is fun, and it fires a caffeinated shot of motivation through our veins, so we do it. And the rush of it is so intoxicating that we do it over and over again, even though once the buzz fades we aren’t really sticking to the original plan, and we aren’t so into that big goal anymore. But given enough time, we forget. And we try again.
All or nothing is over-rated. It’s a made up principle that anything gets accomplished this way. The reality behind big, small, medium and any goal that falls within that range is far more boring and perhaps even disappointing–goals get accomplished through details.
The details at work
Here are some examples of the power of the details.
I get a lot of questions and interest about improving a swimmer’s underwater dolphin kick. It’s become an integral part of all four strokes, particularly in short course pools.
Plus, being a really good underwater dolphin kicker is a lot of fun. (Who doesn’t wanna move through the water like a dolphin, after all?)
So let’s say that you wanna crank up your dolphin kick.
Could you go to the pool today and do just one extra kick off each wall? If you usually do three kicks, could you do four? If you do none, could you do one?
Seriously, just one kick?
Not two, not three, just one lonely little extra dolphin kick?
Here’s another example.
Core strength is important for swimmers. You likely know this already.
Whether it’s helping our shoulders and hips rotate properly, keeping our kick and leg movements sharp and powerful, or maximizing the power you exert with each pull, being strong in the middle helps you to be strong everywhere else.
Could you hang around after practice and do ten minutes of core exercises each day?
I’m not talking about spending an hour a day—just ten quick-ish little minutes hitting your core?
One more example.
The start is one of the most important parts of your races, particularly for you fast-twitch sprinters. Races are won and lost off the blocks. (See: Caeleb Dressel’s epic start.)
Could you take a few minutes at the beginning or at the end of practice to do five starts as well as you possibly could? (Preferably with the feedback from your coach or even just video taping yourself and critiquing them later.)
Just a handful of starts per practice—could you handle that?
Why we make easy things so difficult
On the surface, adding one extra dolphin kick to each of your push-offs or doing ten minutes of core work after practice or doing a few extra starts are all a piece of cake.
Super not hard.
And yet, if these things are so easy, why do so few swimmers actually do them?
Why do so many swimmers forgo the easiest of easy improvements?
Because it takes a while for the attention to details to really reveal themselves. The “overnight” success story takes a while to unfurl.
Few have the patience to ride out the first few weeks and months of minimal improvement that comes from working the details.
Focusing on the details works the same as compound interest. The return at first is tiny, bordering on meaningless. Which is exactly where people jump ship. We don’t see the big improvement we all truly want, and so we quit and go back to doing the way we’ve always done things.
But the big results—the large surges in interest and skill—come from time, pressure and repetition.
Sticking the details for one week might make you feel like you’ve improved a little bit. But you aren’t going to get a crazy amount of improvement. You might not even see it after a couple weeks or a month.
But as time rolls on, and as you make those details habitual (meaning you don’t have to give them so much thought after some repetition), the balance will begin to grow faster and faster.
Then one day, on some random day when you aren’t thinking about it or expecting it, someone will pull you aside and ask you how your dolphin kick got so good or how those glorious abs of yours came to be or how you developed such a rocking start.
It won’t feel like an overnight success story, because you will know the time and steady pressure it took to make it happen. But to others it will seem like a big breakthrough.
Your daily deposit of details
Let’s go back to our example of doing one extra dolphin kick off each wall.
If you are swimming 4,000m in a short course pool, six days a week, over the course of a year that is almost 50,000 extra dolphin kicks.
Think your dolphin kick will improve by leaps and bounds with that many reps? You know it!
Same goes with the daily core work.
Stretched out over the course of a year that is 3,120 minutes of core-blasting six-pack awesomeness.
And your starts?
Assuming you are at the pool six days a week, that is an extra 1,560 starts per year.
They are small when we are in the middle of them, but if you treat them like compound interest, and just go to the pool each day and make your little deposit of the details, you are going to get paid out in spades in the long run.
What’s a detail or two you can throw down on at practice each day this week?
Start with one practice. Then do it for one week. One month. And you know the rest.
Do you need some new KISU gear? Contact our equipment manager Simone Peters at firstname.lastname@example.org to order swimsuits, caps, goggles and flip flops! Looking for other items, visit the Team Aquatic Website at www.team-aquatic.com and enter the discount code ‘KIS395’ at checkout to receive the team discount. Or present a copy of the shark card at retail stores.
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Head Coach: Tina Hoeben, email@example.com, 250-486-4286
Administrator: Amy Wall, firstname.lastname@example.org, 250-490-7452
Head Mini Squad Coach: Hilary Harling, email@example.com , 250-488-6292