“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