This weekend I had my first competition of the year in my home pool so I was used to the conditions. Gladly they switched up the competition by ages so I had the mornings off. I raced 50, 100, 200 back and 50 fly and 100 freestyle. My main focus was on the underwater fly kicks and they were quite good. I‘m quite happy about the 50 fly. The 50 and 100 back were good aswell but couldn‘t carry the speed on the stroke so I have to work on that. The 100 freestyle was good aswell but wanted to go a bit faster aswell. The 200 backstroke was my last event and as I didn’t really train for it, it wasn‘t the best and I‘m a bit disappointed by it. My times: 100 back: 1:01,87 (1 sec pb) 50 back: 28,68 ( 0,4 sec pb) 100 free: 58,42 (4 sec pb) 50 fly: 28.96 ( 2 sec pb) 200 back: 2:20,99 Also I got the fire badge today

today my nationals have started i swam: 400free:5:18...pb11s 100back:1:19...i didnt pb and was very disappointed ☹️ relay4•100free: 1:08... pb 0,30s but i wasn't happy with the result so today wasn't really good but it will be better tomorrow...i'll post more tomorrow evening

Swimmers get sick. It happens. But smart coaches turn downtime into competitive advantage. Here’s the proven protocol when athletes are sidelined: “Sick Days Training Protocol” Day 1-2 (Acute Phase): TOTAL rest. No pool, no dryland. • Mental work: Watch race footage (your best swims + competitors). Analyze starts, turns, stroke flaws. • Breathing drills: 4x2 min diaphragmatic breathing (lie down, hand on stomach). Builds lung capacity even sick. Day 3+ (Recovery Phase): Light activation Dryland Circuit (15 min): • 3x10 bodyweight squats (slow) • Wall angels (3x15) - shoulder mobility • Dead bugs (3x20) - core stability • Band pull-aparts (3x20) - scapular strength NO heavy breathing. Stop if congested. Mental Rehearsal (Game-Changer): • Nightly 10 min: Visualize perfect 50-free race. Block start → 15m UW → breakout → finish. • Muscle memory doesn’t fade. Nutrition Override: • Chicken soup + electrolytes (homemade, no sugar) • 3g Vitamin C + Zinc daily • Double protein (recovery fuel) Return Protocol (First Pool Day): Warm-up only: 800 swim (no kick/pull) 4x50 @2:00 (25 easy/25 build) Drills: 8x25 catch-up @1:00 STOP! No main set. The Mindset: Sickness = forced taper. Your competitors are training through it and gassing. You’re building FRESHNESS + hunger. Truth: Illness teaches patience. Use it. @David Karasek made a great one pager with all the information - see below! SwimPros fam – who’s turning sick days into secret weapons? Drop your protocols below! 🏊‍♂️💪 #SwimPros #MentalToughness #SmartRecovery

this weekend i had 5 races (all LCM) : 100 fly 1.11.66 (1.10.30 prev pb but a conversion from SCM- no LCM time) 50 free 28.56 50 free finals 28.16 ( 29.53 prev pb) 100 free 1.02.04 (1.02.61 prev pb) 50 fly 31.04 (32.80 prev pb but conversion from SCM) 200 free 2.17.82 (2.17.19 prev pb) I loveeedd doing well in the 50 free, and can’t wait till i have the fitness to keep that pace going for the 100 and 200. My next meet is in around six weeks, so i have time to work that 1% harder in training and in the gym.

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