Author: Shannon Keegan

I remember thinking that I knew pretty much everything I needed to know about coaching swimming (or that I could look up anything that I didn’t know)—and then strutting into Fundamental Skills Coach Training only to realize that there was a whole body of knowledge that I had not previously considered (that I wouldn’t have known to look up online).

I remember making up dryland training workouts for myself and figuring that it didn’t really matter, I just needed to do something—and then signing up with a personal trainer only to realize how beneficial it is to have someone create workouts for you, ensure that you have good technique, and keep you accountable.

I remember thinking that I was completely prepared for an upcoming swim—and then my coach asking me questions about things I hadn’t even considered.

It’s a muscle that we need to consistently flex, otherwise it will atrophy. 

When was the last time that you were humbled? 

Make a point to begin again.

There is no going back—just like we can’t go back in time—only forward. 

Sometimes in learning it feels like one step forward, two steps back. But the truth is that we can never have the same experience twice. 

Make it a deliberate practice. Take the opportunity to review what you did, what could have gone better or different, then begin again. 

Beginning isn’t only for beginners. It’s for anyone humble enough to try to improve. 

Just because you know how to swim doesn’t mean that you won’t benefit from learning to swim.

Equipped with your current knowledge, experience, and understanding, allow yourself to begin again.

Do you feel that you get winded easily when you swim?

Do you continuously exhale when you face is in the water?

Are you able to get oxygen in and out at a rate that sustains you for the distance that you’re endeavoring? 

Do you depend on breathing to a single side?

Or maybe you count on breathing to both sides? 

Are you able to move to a breathing position such that it doesn’t compromise your ability to be streamlined in the water?

All worthy experiments!

It’s helpful to know that the laws of physics are always at work.

A body at rest stays at rest.

Whether it’s getting out of bed in the morning, washing dishes, doing laundry, or getting to the pool; making the first move is the hardest.

Once you’re in motion, you are more likely to stay in motion.

Make the first move!

What is your goal?

It’s important to consider. 

Is your goal to do a little better than last year? Or last month? Or yesterday? 

Do you have a plan?

If your goal is to eat bon bons on the couch, hurray!

But when you choose to get off the couch and out of the box… who is going to help you develop a plan? Who is going to support, guide, and encourage you? Who is going to keep you accountable on the path to progress?

Yourself?

A friend/accountability buddy?

How about a coach?

Yes, it’s an investment; in yourself. (This is your one and only life we’re talking about!)

I got busy today and didn’t have time to __(insert activity here)__.

Can I buy a steak freeze? 

Sorry, there are no streak freezes. 

This is real life we’re living!

Don’t beat yourself up. 

Accept the decision(s) you made and move on.

Let. It. Go.

But don’t skip the next one! 

Crutch (noun): (1b): a source or means of support or assistance that is relied on heavily or excessively.

Do you have a crutch?

A cup of coffee first thing in the morning.

A glass of wine while you’re making dinner.

Popcorn when you watch a movie.

Dessert after dinner.

A pull buoy when you get to a certain point in the workout.

A certain side that you prefer to breathe on.

How is your crutch serving you?

Get out of the box!

“What box?” you ask…

That chair.

Your couch.

Get up from your table.

Out of your room/box.

Your house/box.

Your car/box.

The pool/box.

Your routine/box.

Shake it up!

Do something different. And look around you.

Don’t be afraid to do it again.

If you get an unexpected result in your experiment, do it again.

Perhaps you didn’t account for all of the variables. What variables are you keeping constant? And which are you testing?

Don’t mistake ‘doing it again’ with repetition.

If you need to, audit your experiment.

What would it take to turn mindless repetitions into mindful repetitions?

How can you make each stroke count?

What if less really is more?