Picture this scenario: You’re in the middle of a cardio workout that consists of completing multiple reps of a set distance on a set time with a set rest (i.e., swim 10 x 100 yds each in 1:45 & take 10 sec rest in between each rep). As you work your way through the set you notice that it’s getting more & more difficult to make your time goal. What do you do? Choice A, B or C?
Choice A, B or C?
A. Push harder…because pushing harder means you’ll go faster!
B. Relax & refocus on basic technique…because better technique equates to improved speed.
C. Stop the workout & leave…because you just aren’t feeling it today.
I’m here to tell ya that this scenario happens to all of us. In fact, I experienced this just the other day during my own swim workout. It’s very frustrating, can easily make you feel out of shape and, as an added nasty result, can tank your confidence levels.
Choose A?
So, what’s an athlete to do when (not if…when) the workout starts to go south? A. Definitely A, right?! Well, that’s what I did! I saw my times slowing so I kicked the intensity up a notch. I kicked harder & turned my arms over faster. In other words, I started chasing the time using brute force.
When I got to the wall I looked at my watch fully expecting to see a faster time. I mean…I definitely did a lot more movement, my legs were burning, my heart rate was a lot higher…so I had to be faster! Sadly no – my time was actually a bit SLOWER! All that extra work that I did only made me more tired & slower. BUMMER!
Time to regroup again. I thought back to a concept that I regularly point out to my athletes. In swimming…
More motion DOES NOT necessarily increase speed.
In fact, most of the time, more motion makes you swim slower.
Choose B?
Guess I’d better take my own advice! For the next rep I switched to B. Instead of focusing on more kicking & higher arm turnover, I thought about…
- Relaxing my legs & arms (this translates to a slower kick & a slower arm turnover)
- Reaching & extending my Lead Arm to the far wall
- Making my hip drive more snappy
Overall, that swim felt much better. My heart rate was lower & overall I felt much calmer & more relaxed. But maybe I relaxed too much? I looked at my watch & was quite happy to see that my time was absolutely, incontrovertibly & undeniably faster!
Because Choice B worked so well, I kept my focus on basic technique components for the remainder of the workout. And after each rep I was rewarded with a solid time & a lower stress level. All good, right?!
Choose C?
Thankfully I didn’t have to switch to C. Although I will say that, depending upon the situation, C may actually be the best choice. Frankly, there are days when you just need to cut your losses, call it & live to train another day.
The beauty of Choice B is that it works in many of life’s situations. Some would say that focusing on relaxation runs counter to the cultural work ethic that encourages us to work harder. I guess I’d amend that to we need to work smarter…not just harder. Again, just because you’re doing a bunch of stuff doesn’t necessarily mean you’re improving. (I always think about this with my work desk. Just because I’m repeatedly moving this stack of paper from one side of the desk to the other doesn’t mean that I’m actually getting my work done!) Focusing on the process (i.e., efficient techniques), rather than just the outcome, helps calm our bodies & minds. And a more relaxed body & mind improves our ability to focus. It’s a win-win all the way around!
Happy relaxing!
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