January 2022 (Level 3) -- DAILY VIDEO & RESOURCES

Ryan Allen

What skill do you see MOST highlighted in the daily video? How can you apply this skill to your own training and racing? How can you work on developing this skill in your training? How much of an impact do you think this will make in your training and racing?

Is there a specific attitude or character trait that you think the highlighted athlete demonstrates? Do you think this is something that can be TRAINED and cultivated? How will you build this into your training and racing?

What do you notice about any routines that the athlete(s) may be demonstrating? Do you think that having a racing routine is beneficial? How will you build this into your training and racing?

How do you think the daily resources/message might help with your overall training and well-being? Do you think this could help with your racing as well?


Quelle compétence voyez-vous LE PLUS mise en avant dans la vidéo quotidienne ? Comment pouvez-vous appliquer cette compétence à votre propre entraînement et à vos courses ? Comment pouvez-vous travailler sur le développement de cette compétence dans votre formation ? Quel impact pensez-vous que cela aura sur votre entraînement et vos courses ?

Selon vous, y a-t-il une attitude ou un trait de caractère spécifique que l'athlète mis en évidence démontre ? Pensez-vous que c'est quelque chose qui peut être ENTRAÎNÉ et cultivé ? Comment allez-vous intégrer cela dans votre entraînement et vos courses ?

Que remarquez-vous à propos des routines que l'athlète ou les athlètes peuvent démontrer ? Pensez-vous qu'avoir une routine de course est bénéfique? Comment allez-vous intégrer cela dans votre entraînement et vos courses ?

Comment pensez-vous que les ressources/messages quotidiens pourraient vous aider dans votre entraînement général et votre bien-être ? Pensez-vous que cela pourrait également vous aider dans vos courses?


Day 1 - January 17

Daily video -- https://www.youtube.com/watch?v=Era0VAIUATw (Michael Phelps 200Fr World Record 1:42.96 -- 2008 Olympics)


Day 2 - January 18

Daily video -- https://www.youtube.com/watch?v=3h9MtWjbmrQ (Sydney Pickrem 200IM Gold -- 2021 World SC Champs)

Bonus -- 

"Coaching commitment is a choice" - 

"Kelsi Dahlia on training her kick" - https://www.youtube.com/watch?v=Xqt3MWsPCTw

*Fun fact: Kelsi Dahlia broke the World Record in the women's 100Fly SC in Dec 21 - https://www.youtube.com/watch?v=1K9uSWhwNg4


Day 3 - January 19

Daily video -- https://www.youtube.com/watch?v=z01zyMaz6Ek&t=327s (Tatjana Schoenmaker 200Br Tokyo Olympic Gold & World Record 2:18.95) [watch until 9min mark]

Bonus -- 

Quote - "The secret of success is consistency of purpose." - Benjamin Disraeli

"The Mindset of a winner | Kobe Bryant Champions Advice" - https://www.youtube.com/watch?v=VSceuiPBpxY

"Michael Phelps - Think Small to Accomplish Big Things" - https://www.youtube.com/watch?v=Y8ZZS0qrVNw

"Growth Mindset" - https://www.youtube.com/watch?v=KUWn_TJTrnU&t=186s


Day 4 - January 20

Daily video -- Ryan Lochte & Michael Phelps 200IM rivalry 2004 - 2016

2004 Athens Olymic Games - Phelps Gold / Lochte Silver - https://www.youtube.com/watch?v=dH5PjO9AVAo
2005 FINA World Championships (LC) - Phelps Gold / Lochte Bronze - No video
2007 FINA World Championships (LC) - Phelps Gold / Lochte Silver
2008 Beijing Olympic Games - Phelps Gold / Lochte Bronze (missed silver by 0.01) - https://www.youtube.com/watch?v=3smpofL8uPM
2009 FINA World Championships (LC) - Lochte Gold (Phelps not entered) - https://www.youtube.com/watch?v=SDrJz2AUnLY&list=PLABB6A278EDB28064&index=5
2011 FINA World Championships (LC) - Lochte Gold & World Record (still standing) / Phelps Silver - https://www.youtube.com/watch?v=GKeUgozlxy4&t=34s
2012 London Olympic Games - Phelps Gold / Lochte Silver - https://www.youtube.com/watch?v=34zsEhca4BU
2013 FINA World Championships (LC) - Lochte Gold / Phelps "retired" - https://www.youtube.com/watch?v=WlEl8WNmql8&t=3s
2015 FINA World Championships (LC) - Lochte Gold (4th straight World Championship Gold!) / Phelps "suspension"  https://www.youtube.com/watch?v=k27x5cHSHu0 
2016 Rio Olympic Games - Phelps Gold (4th straight Olympic Gold!) / Lochte 5th - https://www.youtube.com/watch?v=e-XGSYnhUjg&t=244s

Bonus -- 

Nutrition Resources/Recipes [Dietician Carol-Ann MacDonald] - **Will be attached by the end of day Jan 21**
*Presented to CNBO athletes in spring 2021.

NMC Nutrition / Natasha McLaughlin-Chaisson - https://www.youtube.com/channel/UC7YO_CHA-ziqrAR3pKw7kEw/videos
*Varios short information videos on sports nutrition.
**Coach Ryan has worked with Natasha through the years during her time with the Canadian Sports Centre Atlantic (Natasha now operates privately).

"Bob Bowman - The Characteristics of Champions "https://www.youtube.com/watch?v=xagTJo_vGTk
*Coached Michael Phelps for this whole career.

Day 5 - January 21

Daily video -- Today's theme is "Fast Friday" featuring some fast 50Fr swimming!

Mixed 4x50Fr Relay - 2021 FINA World SC Championship (Canada GOLD - https://www.youtube.com/watch?v=NZhuu5LPbYE&t=164s

Men's 50Fr Final - 2021 FINA World SC Championship (Joshua Liendo CAN - BRONZE - https://www.youtube.com/watch?v=IjziW5FhIYg
*Liendo's Bronze medals in the 50Fr & 100Fr represent the first Canadian Men's medals, in events 200m & down, at a World Championship or Olympics Games since Brent Hayden winning Olympic Bronze in 2012 & World Gold in 2007.
**Fun Fact - Ryan Cochrane from Canada won the following international medals: 2008 Olympic 1500 Bronze, 2012 Olympic 1500 Silver, and 8x LC World Championships medals! Keep an eye out for an upcoming video highlight of Ryan!

2021 Tokyo Olympic Games Men's 50Fr - Caeleb Dressel Gold combined! https://www.youtube.com/watch?v=yRm_c_WbYa0
*Fun fact - Caeleb won this race by a bigger margin than the last 5 Olympic Games COMBINED (time difference gold to silver)

2021 Tokyo Olympic Games Women's 50Fr - Emma McKeon Gold - https://www.youtube.com/watch?v=GvJZi8lIpvI&t=244s
*Fun fact - Sarah Sjostrom (Sweden; Silver) shattered her elbow less than 5 months before the Olympics. What a comeback!

Caeleb Dressel - 50Fr Short Course Meters World Record 20.16 - 2020 ISL - https://www.youtube.com/watch?v=dlYFFbhWKcA

Caeleb Dressel - 50Fr Yards - 2018 NCAA Men's Division 1 Championships - https://www.youtube.com/watch?v=N0LCjQ89G58
*American/NCAA Record (essentially a world record, as the states are the only country conducting yards meets).
**While never truly accurate, a 17.63 yards swim would convert to 19.56 SC Meters / 20.36 LC Meters -- Both would be below the WRs!

Bonus -- 

"Every Rep Matters - Libby Trickett - https://www.youtube.com/watch?v=HDkhkuOHRNo
*Libby Tricket is an Australian multi-medalist at the 2004-2008-2012 Olympic Games and a multi-medalist at the 2005-2007-2009 LC World Championships. During this time she also set World Records in the 50-100Fr LC & the 100-200Fr SC + 100Fly SC; She was a key part of various Australian Relay Teams during this period.

"How Olympic Medalist Katie McLaughlin Epitomizes Persveverance" - https://www.youtube.com/watch?v=KpmvPrRZ9Pg&t=36s
*This is a 57min video, but it is a valuable discussion/interview with an athlete who overcame significant adversity on her way to winning an Olympic relay medal with Team USA at the 2021 Tokyo Olympic Games.

"Emotional Regulation in Sports - University of Toronto Study results"- /cancnbo/UserFiles/Image/QuickUpload/emotional-regulation-in-sport---study-results_062281.pdf
CNBO athletes participated in this study in the spring of 2021.

Day 6 - January 22

Daily video --

Now, let's check out some impressive swims in the men's 200Fly & 400IM SC! Both are World Records and held by Japanese athlete Daiya Seto.

400IM World Record SC - ISL Finals 2019 - https://www.youtube.com/watch?v=m1x5rHvuLLY&t=86s

200Fly World Record SC - 2018 FINA SC World Championships - https://www.youtube.com/watch?v=XdoyAZcjEjU

As a bonus, check out the last remaining Michael Phelps world record! He still holds the men's 400IM LC, set at the 2008 Beijing Olympic Games going 4:03.86 for the 1st Gold Medal of his historic 8xGold at those Games!

400IM World Record LC - 2008 Beijing Olympic Games - https://www.youtube.com/watch?v=j-lAmkm7A1o&t=2s

Fun fact(s) - Phelps set the World Record in the 400IM on 8 different occasions, with the first time happening in August 2002 going 4:11.09.

With no other athlete breaking the 400IM World Record since then, this means that Phelps has held the fastest ever 400IM LC since August 2002!

Here's that record swim from 2002 - https://www.youtube.com/watch?v=6rNm2_UwqXA

Swimming World Magazine article - https://www.swimmingworldmagazine.com/news/great-races-michael-phelps-and-erik-vendts-wr-duel-in-400-im-video/

Bonus -- 

For those who aren't aware, American swimmer Cody Miller (2016 Olympic Bronze 100Br / 2016 Olympic Gold 4x100Medley), has been running a very positive YouTube channel for the last few years. Cody touches on all sorts of important topics meant to inspire and motivate athletes of all levels. Sometimes the videos are just silly and fun, but there is always something you can learn from!

Cody Miller is the only true YouTube star/personality of our sport!

Here are some examples of the videos he's posted with an inspirational/motivational purpose:

"Goal-setting" - https://www.youtube.com/watch?v=pbrN5ujTAkw
"Combat race day nerves" - https://www.youtube.com/watch?v=L2-T7ru0c2I
"Pushing to failure, is it worth it?" - https://www.youtube.com/c/CodyMillerAdventures/videos
"Does failure matter?" -  https://www.youtube.com/watch?v=P_Cxrz7Qri4&t=1s

Day 7 - January 23

Daily video -- Check out some awesome performances in the Women's 200Fly & 400IM!

Katinka Hosszu (Hungary) winning gold at the 2016 Olympic Games, setting the World Record in 4:26.36! - https://www.youtube.com/watch?v=eg5gIW3ijW8&t=101s

Liu Zige (China) breaking the World Record in the 200Fly LC with an incredible 2:01.81 - https://www.youtube.com/watch?v=ORkOliy9mlE&t=83s 

Mary T Meagher (nicknamed "Madame Butterfly") setting the World Record in the 200Fly LC in 1981 - https://www.youtube.com/watch?v=3lmCEjE0if0
*Fun Fact(s) - Mary set the 200Fly LC World Record 5 times between 1979-1981 (14-16yrs old!). Her 1981 World Record of 2:05.96 wasn't broken until 2000! That time would have finished 4th in the Tokyo Olympic Games!

Summer McIntosh (15yrs old) swimming the 200Fly SC during the recent ISL Season - 

Sydney Pickrem setting the 400IM SC Canadian Record during the 2020 ISL Season - https://www.youtube.com/watch?v=_AZ9llO4bXo&list=PL-IK2WiffcfgruuzmPMQK56HvnwlVF93l&index=2

Day 8 - January 24

Daily video --

Men's 4x100Medley Relay - 2016 Rio Olympic Games - https://www.youtube.com/watch?v=UmIYanq5gH8

- Ryan Murphy (USA) led-off in a World Record 51.85 in the 100Bk!
- This was Michael Phelps' LAST race of his career... winning his 23rd Olympic Gold & his 28th Olympic Medal overall (Both are the most ever!)

Men's 100Bk Individual - 2016 Rio Olympic Games - https://www.youtube.com/watch?v=DC_ObyGbSUs

Fun Fact(s) + Controversy + important Guidance/Info -- 

The USA have won the Men's 100Bk at the 1996-2000-2004-2008-2012-2016 Olympic Games!

Canadian Mark Tewskbury won the Men's 100Bk at the 1992 Barcelona Olympic Games // Russian Evgeny Rylov won the Men's 100Bk at the 2020 Tokyo Olympic Games

Mark Tewksbury 1992 Gold - https://www.youtube.com/watch?v=FTfTyzkSzQs&t=2s

Evgeny Rylov 2020 Gold - https://www.youtube.com/watch?v=yyx2efRP2Yo

*There was a ton of controversy around the participation of Russia at the 2020 Olympic Games... Ryan Murphy was won of the most outspoken advocats for clean sport, which brought some controversy with it!
**Russian athletes at the Olympic Games competed as "Russian Olympic Committee". When one of these athletes won gold, the anthem of the International Olympic Committee was played and NOT the Russian country's anthem. There were no actualy Russian Flags anywhere at the Olympic of Paralympic Games... and the same rules are in place for the upcoming 2022 Beijiing Winter Olympic Games.

"Ryan Murphy causes stir..." - https://www.youtube.com/watch?v=6MWP9P4NNAg&t=33s

Lily King - "A lot of people should not be here..."  - https://www.youtube.com/watch?v=6MWP9P4NNAg&t=33s

**"Lily King on the double standard of being out-spoken" - https://www.youtube.com/watch?v=uykEmmGp__4

Check out some very important information and guidance on supplements from the Canadian Centre for Ethics in Sport - 


Day 9 - January 25

Daily video -- 

Men's 200IM - 2020 Tokyo Olympic Games - https://www.youtube.com/watch?v=YX3A5pI-dmI

There is a lot of interesting storylines in this race! Here's a look at some of the big names from this race:

These athletes definitely demonstrate the important of working on multi-events/strokes!

Daiya Seto - World Record holder in the SC 200Fly & 400IM / Was predicted by many to win multiple medals in the 200Fly-200IM-400IM events in Tokyo but he poorly planned his pre-Olympic training at Altitude.

Michael Andrew - Swam the 50Fr-100Br-200IM in Tokyo after posting the 3rd fastest times ever in the 100Br & 200IM at the US Olympic Trials. Many factors went into his "under-performance" in Tokyo, only medal coming as Gold (WR) in the Men's 4x100Medley Relay (swam BR).

Duncan Scott - Tokyo Silver medalist in the men's 200Fr and Silver in the men's 200IM / Gold in Men's 4x200Fr Relay + Silver in Men's 4x100Medley Relay.. check out this diversity of events: 200Fr 1:44.26 (1:43.45 5th fastest in history) / 100Fr split of 46.19 in 2019 (2nd best in histoory) / 200IM 1:55.28 Tokyo Silver (6th best in history) / 400IM SC 3:59.81 / 200Fly LC 1:56.60

Kosuke Hagino - Rio Olympic gold 400IM (3rd fastest ever) / Rio Olympic Silver 200IM (best time is 5th fastest in history)

Laszlo Csech - 5x Olympian! / 6x Olympic Medalist in the 200Fly-200IM-400IM-100Fly across 4 different Olympics! / 9x World LC Championship Medals across 4 different events... diversity personafied!

Day 10 - January 26

Daily video -- Today's feature is a look at the career of American swimmer Anthony Ervin!

Anthony Ervin won the 50Fr at the 2000 Sydney Olympic Games at 19yrs old, tying fellow American Gary Hall Jr.

He would go on to retire in 2003, auctioning his Olympic Gold Medal in 2004 to donate funds to the 2004 Tsunami relief efforts in south-east Asia. Anthony spent the next 8 years pursuing music & art, dealing with additction and challenges brought on by his Tourette's Syndrome diagnosis.

He gradually returned to the pool in 2011, made the USA Olympic Team in 2012, and then went on and won Olympic Gold in the 50Fr at the 2016 Rio Olympic Games becoming the oldest male Olympic Champion in history!

Men's 50Fr LC - 2000 Sydney Olympic Games - https://www.youtube.com/watch?v=pr8HgymclQo

Men's 50Fr LC - 2016 Rio Olympic games - https://www.youtube.com/watch?v=6PAXVy0WViE

Day 11 - January 27

Daily video --

Day 12 - January 28

Daily video -- #FlashbackFriday to some incredible Canadian World Records breakeres over the past 10-15 years!

Kylie Masse - 100Bk LC 2017 LC World Champs - https://www.youtube.com/watch?v=icqIcmfnlTI

Maggie Mac Neil - 50Bk SC 2021 SC World Champs - https://www.youtube.com/watch?v=hlXiWN5Dtxg

Canada Men's 4x200Fr SC World Record - 2009 British Grand Prix - https://www.youtube.com/watch?v=FxCNwRXQYtA

Amanda Reason - 50Br LC 2009 Canadian Nationals - https://www.youtube.com/watch?v=VMxn9GeVQjA

Annamay Pearse - 200Br LC 2009 LC World Champs - https://www.youtube.com/watch?v=zsb0jxntis8

Annamay Pearse - 200Br SC 2009 British Grand Prix - https://www.youtube.com/watch?v=ShI7tpcxI4M

Annamey Pearse - 200Br SC 2009 Canadian Nationals (1st time breaking it!) - https://www.youtube.com/watch?v=U-GbxMDBvmw&t=44s