RERDING UPLOADED IN THE ACADEMY CLASSROOM 💪 Pen and paper needed 😉 Most people believe in their past more than their future, even when they don't like their past… In this one I break down why we keep recreating the same old self, and exactly what it takes to build a new one. Here's what's inside: 👉 Why nearly every thought today is yesterday's again 👉 How your body gets addicted to an emotion 👉 The morning habit quietly keeping you in the old self 👉 Two camp announcements plus the free challenge starting end of June You coming live?

Very full program, I started 9 times in 4 days (5 individuals, 2 finals and 2 relays), I started Tuesday with 1500, one of my main events so I have experience with that. I didn't start too fast like almost everybody does it, but the second half I accelerated and catched up most of swimmers, I finished 7th with the time 17.06 (pb 3sec). Then later, I had my first relay, 4x100m medley men, I swam freestyle and just gave everything (my time: 56.25), we're placed 11th. I wanted to focus on recovery, so did a proper cool-down. Surprisingly I didn't have sore muscles on Wednesday when 200IM was planned. I was happy about that even if 200IM wasn't my main objective. I swam it in 2.19.09 (1 sec pb) but I think I could go out faster in back and breaststrocke. Thursday I had one of my favourite events, the 200free, I swam a PB of 2 sec from 2.02.44 to 2.00.8, and with that time, I entered with the 7th time in the final. 2 hours later I started for 400IM, maybe I didn't recover well after 200 because I swam just 0.16 sec over my pb (4.53.15). To prepare for the final, I did a cool down, slept about 25 min and did again a warm up. I wasn't expecting to pb again because of the 400IM, but droped my time to 2.00.19 and placed 8th, with 0.15 behind the 7th. Last day, the Friday, I swam my last individual race, the 400free. At warm up, I already felt tired so I didn't want to insist on speed because I thought it could make it worse. the first 200 I swam a 2.11 and then something unlocked and I swam 2.08 for the second 200. I qualified for the final with the 6th time. This time, I managed to sleep one full cycle of sleep, did (I think) a better warm-up then in the morning. I started the first 200 with a time of 2.06.6 and the second 2.07.4 My final time was 4.14.04 and placed 6th but very close to 5th and 4th. My last race of this comp was the 4x100free men, I was dead after all these races, I started the last one and swam it in 58.7 My conclusion, all races pb except of one. I'm very happy about the placements and times, especially for 200 and 400free. For this year, I learned a lot about warm ups, nutrition, recovery and mental tricks. For next year: GET A MEDAL🫡

RECORDING IS UPLOADED IN THE ACADEMY CLASSROOM!! What we'll need: Pen & paper. I'll take you thru one of my favorite processes to stay focused so you can CRUSH it at the end-of-summer competition. And then we'll use the Gatorade Half-Hour for coaching and answering questions. See ya shortly!! pic: last summer camp!!! 😍

So first of all I met quite a few people at the meet I know but also from the Swimpros Community I met with @Damjan Todorovski , @Dimitar Todorovski and @Edouard Plantet Vuc. Then I slept really good before Friday and also I wasn‘t really nervous the day before so visualisation really helped a lot and the other techniques to handle my nerves. For example last year I was so nervous I almost threw up the day before. So on Friday I raced the 50 back where I PBd by 0.3s and I went a 29.01. In the evening I then had the 4x200 relay where I was a bit nervous right before but could also enjoy it with the boys. So I went 2:11.1 but I felt a bit bad afterwards since we were second until I got into the water and then finished 4th which annoyed me a bit. Then the night from Friday to Saturday I didn‘t sleep good and long at all since our room was like 30 degrees and we didn‘t have air conditioning. Therefore I also woke up quite a lot. Then on Saturday I didn‘t race and I just swam easy for an hour and also cheered for my team. Saturday to Sunday I slept better but only 7 hours because it was also warm and my roommate was doing some stuff which kept me awake so that was a bit annoying aswell. Then on Sunday I raced the 50 free which was a 26.62 which was okay but I needed to breath 2 times and my lungs weren‘t feeling as good as they already did sometimes. 20minutes later I raced the 100 back in the 4x100IM relay where I went 1:03.55 which is a 0.2s PB but I felt like I should have started off faster since I started with a 30.6 the first 50. I knew I could go faster and then in the evening we did the 4x100 IM relay mixed where I really wanted to go sub 1:03. I went 1:03.78 which is still good especially at the end of competition and not sleeping quite good the days before. But afterwards I wasn‘t unhappy with my time but I needed a 1:02.6 to make it to junior nationals throughout the rankings. So I realised that and since it was the last chance and my big goal for this season and it was so close I just cried for like 10 minutes into my towel because I knew I could have done it. So now I need to hope as I‘m between place 4 and 10 to get into the rankings if people don‘t want to swim so that‘ my last chance and I just need to wait until Monday.

The comp started Friday with 200 breast, I swam a 2 sec pb from 2.41 to 2.39 and then 100 free, I swam my pb time (58 sec) and I think I could have done better if I had done a better warm-up. Saturday I tried something new on 200 back: to swim the first 100 easier so that I could kick about 10meters after the first 3 turns, maybe this wasn't good because I felt like I've lost the rhythm and swam 3 sec over pb (2.24). Then 400free I swam 4 sec pb (4.20) even if I could have swum faster the last 3 50's. Sunday I had my last race 200free, I wanted to do the national time (2.03) and did it, 2.02.44 My wins except the times were that I've been drinking water all the time and before 200 breast, 400 and 200free, I did with my coach 50's pacing during warm-up, which helped me a lot.