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Messages From Coach Robert Novak


Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.

 
 
 
Upcoming Events


Regular Schedule (Changes will be posted above)
  • Mondays - 5:30-7:30am / 3:30 - 6:00pm
  • Tuesdays - 3:30 - 6:30pm
  • Wednesdays - 5:30 - 7:30am / 3:30 - 6:00pm
  • Thursdays - 3:30 - 6:30pm
  • Fridays -5:30 - 7:30am / 3:30 - 5:00pm
  • Saturdays - 8:00 - 10:30am
  • Sundays - Rest and Study
  • All pratices start 15 minutes prior to above start times to allow for proper stretching
 
Swimmer of the Month
MAY 2010
Esraa Abdel Khalik
Esraa Abdel Khalik has evaluated her training to the next level and posting some great training times. She has re-evaluated her goals and wants to have a great summer of racing. She did a great job at the Tri-Provincial Meet and is eager on improving in every aspect of the sport. Great job and best of luck in the summer championship meets.
 
Group Report
JANUARY 20TH, 2010


MENTAL TRAINING PROGRAM

Competition Reflections Form
Name:
Date:
Events:
Think of your all-time BEST performance and respond to the following questions, keeping that event in mind:

1. How did you feel before the event?

Mentally/ Energized mentally physically flat 0 1 2 3 4 5 and physically

Not worried or Extremely worried scared at all 0 1 2 3 4 5 or scared

2. What were you saying to yourself (or thinking) just before the start of the event?

3. Now think of your WORST performance and respond to the following questions, keeping the event in mind.

4. How did you feel before the events?
Mentally/ Energized mentally physically flat 0 1 2 3 4 5 and physically (wasn’t taking competition seriously enough)

Not worried or Extremely worried scared at all 0 1 2 3 4 5 or scared (started our over confident, but panicked when I started to lose)

5. What were you saying to yourself (or thinking) just before the start of the event?

6. How were you focused during the event (i.e. what were you aware of paying attention to while performing)?

7. What were the major differences between your thinking prior to your best and worst performances?

8. What were the major differences in your focus of attention during these performances?

9. How would you now prefer to feel just prior to competitions?

Flat 0 1 2 3 4 5 Energized Not worried or Extremely worried scared at all 0 1 2 3 4 5 or scared

10. How would you prefer to focus your attention during an important competition?

11. Is there anything you would like to change in your approach to competitive events? Or training?

12. Is there anything you would prefer to change about the way the coach approaches you during training or competitions?

DECEMBER 19TH, 2009


Does your confidence desert you when you need it most? Do you worry about competitors who should be worried about YOU? Do doubt and fear plague you before big races?

Well, I'm going to divulge a little secret to you today, no – actually a huge secret, that most of the great swimmers and champions would definitely NOT like their competitors to know about.
You are not alone. That's the secret - you are not alone.

Everyone goes through these things. Even the great champions feel fear, even though they wouldn't want you to know it. Fear, worry and doubt are all part of the fabulous experience we call competitive swimming! These feelings are the great mountains that must be climbed before success may be yours - because swimmers are adventurers who put their reputations on the line every time they swim a meet. There's no avoiding this, everyone will doubt themselves at times, so don't worry if this is happening to you. Just know that it's probably happening to the person next to you as well!

If there were no fear or doubt, swimming races would be easy, and anyone could do it. But it's not. Competitive swimming is not for the faint-hearted, it's a test for the true competitor to bring out their greatest qualities from within and defeat the fear. Of course, there will be other times when you will feel so confident, strong and powerful that you will feel that you are the master of the universe! When you feel like this, you wonder why you ever doubted your own ability - but the fact is, we are all human, and we experience emotions, which can change from day to day. Doubts and fear are normal, and we must accept this. This is NOT to say that you will allow the doubts to beat you. On the contrary, you will not let the doubts win - because if you are expecting them, then you have them half-beaten already. You see, it is not a 'time' or a 'competitor' you are trying to beat. The only thing you have to beat is your own fear - and the best way to do this is to face it head-on.

Expect the fear.

Expect it and then it will no longer take you by surprise at it has in the past - just don't let it win! If you expect the fear, it takes away its control over you, and from then on, you will never allow it to bother you again.

So when the fear turns up before a race (as expected), begin to talk to yourself powerfully. Not aloud, just in your mind. Remind yourself of how good you really are, include every fabulous thing that you've ever done from the past, and all the reasons why you are an imposing, powerful competitor. Then feel the power radiate through your body. I really mean this - just stop for a moment, close your eyes, and 'feel' the power...because you know it's there. You can actually feel it. This is the power that will help you crush all doubt and show the world what you can do. Then fill your mind with inspirational thoughts that will make you feel unbeatable and immortal. Think of all the people who have beaten the odds, and succeeded anyway. Know that there is nothing that can stop you except yourself, and you simply are not going to let this happen. Send your fear off to wherever it came, and know that it cannot bother you anymore, because you will expect it.



OCTOBER 20, 2009




The 5 Major Beliefs for Swim Success

What you believe is more important than anything when you are about to race.
Thoughts are important, but your beliefs will actually determine your results.
FIVE most important beliefs to remember when you are approaching a meet - instill these into your mind and make them your automatic attitude to all meets from now on.
These beliefs can transform your performance without even changing a single thing in your training - they create inner change which automatically creates the outer changes you desire. But creating these beliefs is the hard work which I leave up to you - this is where your discipline must come in.
Focus upon one of these beliefs each week, and allow it to wash through your mind regularly throughout that entire week. Then, the following week, focus upon the 2nd belief, and then the 3rd week on the third belief, and so on - until they become a normal part of your everyday belief system and mental attitude. If after 5 weeks you do not feel they have become part of your belief system, repeat this 5 week process again until they are.
As soon as these begin to become your firm beliefs, you will begin to notice a major shift forward in your results - and the PB's will flow through much more easily.
Please note: These are purely thoughts you need to think only - NOT to be spoken to others.
Belief No. 1 - I HAVE NO LIMITS
"I feel great today and there's nothing I can't do in the pool today. What's to stop me? Everybody look out!" You must know that there is absolutely nothing to stop you putting in a great performance. Think of yourself as unlimited, unstoppable, unbeatable, supreme and all-powerful.

Belief No. 2 - THESE CONDITIONS ARE PERFECT FOR ME! "These conditions are perfect for me today! There's water in the pool, heaps of competitors, and it's a great day for a win!"
It doesn't matter what the conditions are - this must be your attitude regardless. Every day must be a perfect day to swim from now on. Don't let conditions get in the way of a great swim.

Belief No. 3 - I'VE DONE THE WORK, AND I BELIEVE IN MY ABILITY
"I deserve to win this race - I've done the work, put in the hours, and somebody has to win it - so why not me? I know I'm going to give this race a real shake, because I'm good enough to beat any of these people". Know that you can achieve your goal. Why shouldn't you?

Belief No. 4 - NOTHING CAN AFFECT ME
"I'm a machine! Nothing can bother me or stop me today, not the swimmers, not the pool, my schedule, nothing! I'm completely in control of my own thoughts. I'm untouchable".
Never let anybody's comments or attitude get in your way - stay with your own positive thoughts, and surround yourself with positive people.

Belief No. 5 - YOU HAVE ME TO WORRY ABOUT!

"These guys must be worried about me in this race - I'm going to be very tough to beat today!" Don't waste your time worrying about your competitors - let them worry about you instead. Allow your mind to focus only upon positive things, leave it to your competitors to wallow in their doubt and fears.
Robert Novak 2008


FOCUS AND CONCENTRATION

1. Identify and expel expectations, set manageable objectives, and replace with confidence.
2. Learn to focus on the process or present moment instead of outcomes.
3. Identify unhealthy beliefs that sabotage your performance.
4. Take control of your confidence and learn to remain confidence in the face of adversity.
5. Learn how to shut down doubts and negative thoughts before they ruin confidence.
6. Learn to control your emotions and pre-game or pre-performance jitters.
7. Improve your trust in the swimming pool and on deck.
8. Enhance your self-esteem and stop worrying about others expectations.
9. Counter the imperfections of perfectionism.
10. Develop pre-event, warm up, and preshot routines.
11. Improve practice efficiency and enhance transfer of practice to competition.
12. Develop game plans, game strategies, or race plans.
 
Last update: MAY 31st, 2010