issue #18, January 8, 2019
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the wake-up swim

thoughts on swimming, coaching, and more from ryan woodruff
Thanks to @bcswimming for this picture from their training trip.  Yes, I am partial to pictures of outdoor pools with beautiful sunrises or sunsets.
“The most important conversation is the one you have with yourself."
-David Goggins
   Author and keynote speaker Jon Gordon has a tradition of picking "one word" for each new year. The idea is that most people fail at their New Year's resolutions, but one word can really stick in your brain. It can help give meaning, mission, passion, and purpose for the new year.  After much consideration, my word for 2019 is INVEST. My aims are to invest more of my energy in the relationships with the people I care about most (my family, my friends, my co-workers, and my swimmers), to invest in my health by creating better habits around sleep, nutrition, and self-care, and to invest in others over myself by considering my impact more carefully.  I chose the word "invest" because it implies a vision toward the future and expected worthwhile results.  These expected results take many forms, but my motivation is the same -- to be a better me and to do better for those around me. This e-mail serves as my investment in the coaching community and the sport I love.  I hope that shows through this email and that it pays off for you.  -RW
loosening up
  • The aforementioned Jon Gordon's article "Lead Like Dabo" was a good read with a few reminders that hit home for me.
  • This article came across my screen this week, and couldn't have come at a better time: Helping Young Athletes Get Motivated by Tim Fitzpatrick
  • There aren't many stories more inspiring than that of David Goggins.  Last week his interview with Rich Roll (caution: language is NSFW) shed more light on his incredible journey of hardship, redemption, and personal perseverance. Also, Goggins' new book "Can't Hurt Me" is awesome -- I highly recommend it.
  • Daniel Pink's notes on "When: The Scientific Secrets of Perfect Timing" had some interesting insights that really got me thinking about how I manage my own time.
parent article

Twenty Reasons Why Swimming is a Great Sport for Your Kids
by Ryan Woodruff

(Note for club coaches: Though these may seem obvious to us, I believe it is important that we continually remind the parents on our teams that the value they get from swimming goes FAR beyond the simple fitness benefits)

Not that you don't already know how great it is, but have you considered all of these?
1. Swimming is great exercise that emphasizes total-body strength and cardiovascular fitness.
2. Swimming is low-impact.  Injuries are not common and rarely serious.
3. All of your kids can be part of the same program. Swimming is definitely a family activity.
4. Water is calming.
5. Swimmers have excellent grades.
6. Swimmers nearly universally cite "time management" as one of the most important skills they learn.
7. The shared struggle of training and competition ... Keep reading
swimming videos of the week

1. GoSwimTV shows us an interesting drill I hadn't thought of for breaststroke kicking:


2. This clip of freestyle from @myswimpro is an excellent example and shows the stroke from all angles:

favorite stuff from the blog
coaching inspiration
That's all for issue #18. Thank you for letting me fill some of your brain space this week.  Did you read something inspiring, informative or just plain awesome this week that I didn't include here? Send it to me and maybe I will include it next week! If you feel this e-mail would be helpful for someone else, please forward it to them.  If you are new to this newsletter, you can sign up here.

Happy coaching,

Countdown to Tokyo: 563 Days
Links listed in this e-mail may be affiliate links meaning that I might earn a small commission if you make a purchase from those links.  This won't add any extra cost for you, and I appreciate your support of
the wake-up swim and The Swimming Wizard blog.
Copyright © 2019 Ryan Woodruff, All rights reserved.

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Ryan Woodruff · 801 Wyndhurst Drive · Lynchburg, VA 24502 · USA

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