Coach Nick’s 14-Day Challenge: Volume 5

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APRIL 1-14, 2019

Ready to Swim Faster?

The average swimmer gets average results, and that’s why they’re average. But who wants that? I want far better for you, so I created my 14-Day Challenge, a collection of mental, technical, and physical tasks designed to speed you up so you can kick butt in the pool. I’ve used it with hundreds of PEAK swimmers, and it really works! Over the next 14 days, I’ll give you one primary task to complete each day, and I’ve added a second just in case you’re super ambitious and hunger for more. To obtain the most benefit, you’ll need to give it your all, so that means you can’t ever skip a day. Once the 14 days are up, I’ll send you a new set of tasks, and I’ll continue to do so for the next 11 months! Sounds like fun, huh? It is if you happen to think that swimming fast is fun. You’ll notice that each challenge is repeated a second time in the second week. I did that on purpose because of an all-important training concept called repetition, which means duplicating something that’s good for you to maximize results. My 14-Day Challenge isn’t for the faint of heart, so you’re either in, or you’re out, and if you’re in, let’s begin!

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Challenge Menu

MONDAYS: PEAK BREAST IS BEST

1. Streamline your body between strokes. Start with your fingertips and end with your toe tips. You’ll slice the water better and travel faster.
2. Make your body level between strokes by placing your hands, the back of your head, and your feet in a straight line. That way your body will encounter less drag.
3. Accelerate your pull from beginning to end. Your body travels further when you pull fast due to the increased water resistance on your arms.
4. Take your breath midway through the pull and not at the beginning.
5. Rather than lift your head to breath, use your sculling arms to elevate your upper body. That way it’s all one motion.

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TUESDAYS: A POEM FOR YOU

When I was a child, my father would give me a poem on my birthday that depicted my life the year prior. If I got a puppy, fell from a tree, or won a swimming race, it was mentioned in his poem. Each was unique, and I treasure them to this day. A few years back I began to write poetry in his memory. Not at my father’s level mind you, but I do try. One of my favorites is Un-Limit Yourself, and in case you hadn’t guessed already, it’s about swimming. Your challenge is to memorize the first two stanzas this challenge, and I’ll add another two in the next time. Within a month or so, you’ll know my poem by heart.

You have unlimited potential,
Just step through the door.
It may frighten you at first,
But it’s the only way to soar.

You have unlimited potential,
Avoid a mind of doubt.
It may sound rather foolish,
But that’s what it’s all about.

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WEDNESDAYS: BEAT THE CLOCK

If a pace clock could talk, it would tell you that swimmers tend to get more rest at the beginning of a set and little to no rest by the end. It could be due to a lack of fitness or because they don’t know how to pace themselves. Today’s challenge is to build your sets by increasing your effort repeat after repeat. That way you’ll get more rest when you need it the most and do a better job overall.

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THURSDAYS: WRITE YOUR RESUME

Imagine if you had to apply for a position on your swim team. You’d go to the pool, present your resume to your coach, and they would make the final decision. If you were good enough, you’d make the team, and if not, you wouldn’t. Today’s task is to create an eye-popping resume that would guarantee you a spot. List all of your swimming strengths and achievements, and don’t hold anything back because you need to sell yourself! When you’re through, read it to yourself one line at a time because seeing and repeating your accomplishments can enhance your view of you.

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FRIDAYS: GET SERIOUS

There was a time when I coached some of the fastest swimmers in the world, most of them were in their late teens and early twenties. Even though they were on the older side, they were still kids at heart. They’d make jokes, pull pranks, and laugh at the silliest things, but once practice began, they were all in. Are you that way? If you are, keep it up because you’re on the right track! If you’re not, today’s the day to turn up your focus and get down to business. That means no silliness, no half-hearted efforts, and no socializing between sets.

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SATURDAYS: LEAN MEAN FREESTYLE MACHINE

Working hard in practice will only get you so far, but working hard in practice with near-perfect technique will get you all the way! Today’s challenge is to implement five elite freestyle techniques while training your hardest:

1. Keep your head low and still when not breathing. You’ll be more stable in the water.
2. Keep the tip of your bottom goggle in the water when breathing. It will prevent you from over-breathing.
3. Extend your arm fully when entering to increase your length and reach.
4. For a stronger catch, keep your upper arm near the surface and flex your elbow joint first and your shoulder joint second.
5. Finish your pull with a straight arm to maximize length and propulsion.

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SUNDAYS: COUNT YOUR BLESSINGS

You live in a hectic world where chasing the dream is a full-time obsession. Better grades in school, faster times in the pool, the latest iPhone or video game are all part of your daily grind. Even though you bust your butt from dawn to dusk, you’re never quite satisfied. When was the last time you took a moment to appreciate what you already have? It may not match what your best friends have, but it’s time you took note. Your task is to write down your blessings on a piece of paper and carry it with you wherever you go.

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Want More?

Click here to access current and past volumes of Coach Nick’s 14-Day Challenge.