Motivation

One of the reasons I really like USRPT is because it gets straight to the point with each swimmer and asks the most important question "Are you motivated to improve your swimming?". A frequent criticism of the training is that it's the "same sets over and over again". Must be boring, right?

Wrong! In my three weeks of training I have never had more fun training for swimming. Far from boring, every set has my mind working at 100% capacity, as I try to improve my technique, hit my paces and manage the start times (and keep count). USRPT, and the question it begs, has brought quickly into focus for me what I want to accomplish and why I am motivated for it. In talking through motivation with my swimmers, I have cited Deci and Ryan's self determination theory which I find particularly strong in outlining motivation.

For Deci and Ryan, the highest point in the hierarchy of motivation is intrinsic motivation, which is defined as "the doing of an activity for its inherent satisfactions rather than for some separable consequences". I enjoy the challenge of coming to the pool and trying to work on my swimming, and although I do have a goal of how fast I want to swim, I hardly think about it. My focus is on what I can do each day to improve myself, and then whatever comes from that is a bonus.

Ok, on to the workouts:

Wednesday, June 3rd

The workout
3x100 Warmup
8x25m turns
30x25 Freestyle, Pace 15

How it went: By far the worst workout I have had to date. I was anxious after the nearly week long lay off necessitated by my trip to Bergen, Norway for a competition. I showed up at a time I don't typically swim, but one at which I figured would be relatively empty. Instead, the lap lanes were surrounded by loud schoolkids and there were probably 7-8 lap swimmers in each of the 50m lanes. Training in public swimming time can be a problem with this type of training- everyone around me is going much slower, and just swimming continuously. I finished my warmup fine and managed to negotiate my turns alright. When I started the set, I found it completely impossible to do it. On each of the 25s I attempted, I either swam right up on somebody and was unable to pass, or I got a fist in my back while resting for the next repetition. There was simply no room to do the practice, and no time to wait the situation out. I completed maybe 6x25, but without any idea what my pace or time was. I was frustrated and a bit anxious that my great work from last week would be squandered.

Thursday, June 4th

The workout
3x100 Warmup
8x20m start and breakout
30x25 Freestyle, Pace 15

How it went: By the next day, I decided I just need to shake it off and go after the same practice again. I arrived in good time and with adequate space to do my training. I was able to do 20x25 at my new pace (15 sec), with 12 in a row to start, then 6 and 2 more before I felt my lactic acid spike and shut it down for the day. I felt really good that I hadn't given up on challenging myself despite the layoff. My main focus technically is getting my legs to keep a small amplitude and good frequency, because I am working on the same with my swimmers and it allows me a stable plane to rotate from.

Monday, June 8th

The workout
3x100 Warmup
8x15m breakout
30x25 Freestyle, Pace 15

How it went: As I wrote earlier, i have temporarily set breaststroke aside and I am focusing on freestyle. I have added 15 minutes of stretching to the end of every training, because I know I need to improve my flexibility before I can progress with my breaststroke technique. This workout went great! I made 28x25 on pace 15, with 22 in a row, then a break and 6 more before I felt my lactic acid spike again and decided to shut it down. I feel like if I give myself adequate rest and recovery I will be able to do 30x25 on the next go around, and then possible set my pace down to 14 already. However, I know that might not happen quite so fast so I am going to take improvement as it comes and just focus on each day on it's own.