“Tomorrow is Today”
“Tomorrow is Today”
Cool Workbook
Table of Contents:
Credits...Page 2
Table of Contents ... Page 6
Introduction ...
What In God's Blue Earth Is An Advanced Swimmer? ... Page 13
Some of the Benefits of Advanced Competitive Swimming Participation ... Page 16
Goals, Goals, Goals, Goals, Goals ... Page 17
Test ... Page 19
Tracking Your Way To Success ... Page 20
Explanation of A Team Tracking Chart ... Page 24
Example Of A Consolidated Team Tracking Chart ... Page 26
Champion Swimmer's Goal Setting Chart .. Page 34
Developing Your Own Tracking System ... Page 35
Swim Psyche ... Page 37
Please , Tell Me A Story ... Page 41
Positive Affirmations And Imagination As Part Of Goal Setting ... Page 43
My 20 Positive Affirmations (Reasons I Will Succeed This Season) ... Page 45
Imagination And Progressive Relaxation ... Page 49
Dream ... Page 52
Dreamscape ... Page 53
Swimmer Physiology ... Page 55
(The Science Of How And Why Your Body Works And Improves)
Advanced Training Secrets ... Page 56
Periodization, Rest, and Recovery ... Page 59
Taper ... Page 62
Warm-up and Warm-down ... Page 64
Cramps and Massage ... Page 65
Test ... Page 67
Basic Kinesiology ... Page 70
The Scientific Study Of How and Why Your Body Moves
Stroke Mechanics ... Page 74
Flexibility and Muscle Balance ... Page 78
A Short Glossary of Dryland Progressive Resistance Terms ... Page 97
S T R O K E ... Page 102
Stroke Report Card ... Page 105
Fast Explanation of the Age Group Stroke Report Card ... Page 110
Possible Cures For Common Stroke Problems of Advanced Swimmers ... Page 132
Freestyle ... Page 132
Backstroke ... Page 138
Breaststroke ... Page 142
Butterfly ... Page 144
Cool Stroke Tests ... Page 147
Basic Swimming Skills Test ... Page 149
Freestyle Stroke Test ... Page 151
Backstroke Stroke Test ... Page 154
Breaststroke Stroke Test ... Page 156
Butterfly Stroke Test ... Page 158
Front Start Stroke Test ... Page 160
Back Start Stroke Test ... Page 162
Be Cool (A warm-up for the SwimSoul Chapter) ... 164
Keep An Organized Log Book ... Page 166
Swim Soul ... Page 168
The Seven Habits of Highly Effective Swimmers ...
Page 172
Habit 1 -- Be Proactive ... Page 172
The Values Which Are Most Important To Me As A Person ...Page 174
Habit 2 -- Begin With The End In Mind ... Page 175
Habit 3 -- Put First Things First ... Page 178
Planning ... 108
Habit 4 -- Think Win/Win ... Page 187
Habit 5 -- Seek First To Understand, Then To Be Understood ... Page 188
Habit 6 -- Synergize ... Page 191
Habit 7 -- Sharpen The Saw ... Page 195
Quiz ... Page 196
Nutrition
Food For Action; Food For Thought ... Page 199
Recipes ... Page 201
One Great Day Of Eating Healthy Tasty Food ... Page 203
Explanation Of Personal Tracking Sheets ... 206
Event by Event Personal Tracking Sheets ... 208
World Record Splits And Personal Goals In Long Course Meters
50 Free Women; 50 Free Men
100 Free Women; 100 Free Men
200 Free Women; 100 Free Men
400 Free Women; 400 Free Men
800 Free Women; 800 Free Men
1500 Free Women; 1500 Free Men
400 I.M. Women; 400 I.M. Men
200 I.M. Women; 200 I.M. Men
200 Fly Women; 200 Fly Men
100 Fly Women; 100 Fly Men
200 Back Women; 200 Back Men
100 Back Women; 100 Back Men
200 Breast Women; 200 Breast Men
100 Breast Women; 100 Breast Men
American Record Splits And Personal Goals In Short Course Yards
50 Free Women; 50 Free Men
100 Free Women; 100 Free Men
200 Free Women; 100 Free Men
500 Free Women; 500 Free Men
1,000 Free Women; 1,000 Free Men
1,650 Free Women; 1,650 Free Men
400 I.M. Women; 400 I.M. Men
200 I.M. Women; 200 I.M. Men
200 Fly Women; 200 Fly Men
100 Fly Women; 100 Fly Men
200 Back Women; 200 Back Men
100 Back Women; 100 Back Men
200 Breast Women; 200 Breast Men
100 Breast Women; 100 Breast Men
Friends For Life ... Page 236
The Fun Of It All ... Page 238
Make Your Own Team Video ... Page 239
The World Is Your Oyster ... Page 243
Appendix ... Page 246
Bibliography ... Page 252
Where To Go To Find Out What You Don't Know
Books And Organizations Which Were Helpful in Preparing The One And Only Cool Workbook For Advanced Swimmers, Including Some Phone Numbers and Addresses Useful To Advanced Swimmers.
Cool Final Exam ... Page 256
For Advanced Swimmers
The One and Only