I don t know the key to success, but I do know the key to failure is trying to please everyone - Bill Cosby

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Boles Notes- May 2012 I don t know the key to success, but I do know the key to failure is trying to please everyone - Bill Cosby Swim Ontario Activities: April 13-15- Western University- see report

1 Boles Notes- May 2012 I don t know the key to success, but I do know the key to failure is trying to please everyone - Bill Cosby Swim Ontario Activities: April Western University- see report April Team Champs Swim Ontario staff covered all three Divisions- Congratulations to Division Winners: ESWIM Div.1/ Club Warriors Div. 2/ Swim Ottawa Div. 3. See Team Scores: April Swim Ontario Board Meeting May 5- NEOR Camp- Laurentian: May Tri Camp and Tour Montreal:- see report: amp%20wrap%20up.pdf Club Visits: WD; Gators; CW; ROW; Eswim; GMAC; HHBF; LAC/Mustang RTC; CYPS A busy summer of swimming is upon us with the 2012 Summer Olympics with swimming starting July 28-August 4. Domestic Championship Meets: Jr Provincials June28-July 1; Sr. Nationals 19-22; Cdn. Age Group Championships July 25-29; Ontario Summer Games August and the World Jr. Open Water August With a busy and demanding schedule, a great deal of planning and thorough preparation is required. Always strive to perform your best at the best meet and at the right moment. Not to mention the cost factor (Time and money), so some critical decisions are to be made. I trust these considerations are in the works and good communication of goals and objectives to all involved are being exercised. Competition always presents its moments of excitement, challenge, achievement and disappointment. A key ingredient is to prepare well in the pool, out of the pool travel to the meet and during the meet. During the RIO 2007 Pan Am Games preparation we followed some acronyms presented by Performance Psychologist Wayne Halliwell: CTC (control the controllables) DWI (deal with it) FIO (figure it out) MIH (make it happen). These acronyms were the foundation of how we (staff and swimmers) coped with travel challenges; environmental challenges and distractions in Rio de Janeiro. A successful competition was realized, so be sure you have a solid plan and execute it. From my experience we all have our favourite pools and meets. We base it on our learned outcomes and experiences. For instance as a swimmer I really liked the Winnipeg Pan Am pool and the Claude Robillard

2 pool in Montreal, I swam fast in both pools and as a coach I ve had some solid performances in both. Then there are pools that I m not as fond of due some results there is some merit to the environment and the quality of the facility whether it is fast or not so fast but really it is a mind set. For instance I hear talk of a similar feeling of swimming in Calgary is tough or slow due to altitude well there is some truth to this as Calgary is at 1049 metres (3443 feet) above sea level whereas Toronto is 105m (347feet). However, good thorough preparation for the conditions and the demand of the competition will win the day. Here are a few tips to support a best performance: 1) If possible plan to arrive in Calgary 3-5 days ahead of the start of the meet as discussed with CSC-Ontario Sport Physiologist Rob Rupf here are 2 plans to consider: *ideal solution no budget constraints* 5 days out. Arrive in Calgary light swim 4 days out. Light swim but build volume 3 days out. Light swim but build volume 2 days out. Heavy aerobic work 1 days out. Race prep Race Day! *budget constraints solution* 3 days out. Arrive in Calgary with heavy aerobic swim right away (rule of thumb is I day for every hour different time change + 1 day) 2 days out. Light swim with moderate volume 1 days out. Race prep 0 days out. Race 2) HYDRATE!!!! this is critical no matter the conditions this alone can make or break a performance- Note: Clear is good Dark yellow is not we are talking about urine. 3) A solid aerobic base this better be in place anyways. Be fit! (fitness and speed through reliable kick development- strive for a 5 % improvement in your kick since March. 4) More breath control sets- develop your capacity-underwater work-no breath sprints 25/30/35m efforts 5) Solid race plans 50 s & 100 s little negative effect/ 200 and up races manage your opening split(don t over swim the front end of the race)- Even split plans. The old saying- if you fail to plan you plan to fail. You have time if you start today. The Olympic Trials Review for Ontario Swimming: 2012 Trials Women bettered 11 of 13 events from the 2011 World Trials 2012 Trials Women bettered 7 events under the Olympic A standard compared to 3 in the Trials Men bettered 6 of 13 events from the 2011 World Trials 2012 Trials Men stalled on any movement past the Olympic A standard

3 2012 Olympic Trials Women Event Olympic Ontario # of % +/- Event Olympic Ontario # of % +/- Standard Best Finalists 50 fr fr f f f 1: : f 1: : f 4: : f 3: : f 8: : : : b 1: : b b 2: : b 1: : br 1: : br 1: : br 2: : br 2: : fl : fl fl 2: : fl 1: : IM 2: : IM 2: : IM 4: : IM 4: : Men Women Comparison: 2011 World Trials Men Event Olympic Ontario # of % +/- Event Olympic Ontario # of % +/- 50 fr % 50 fr % 100 f % 100 f % 200 f 1: : % 200 f 1: : % 400 f 4: : % 400 f 3: : % 800 f 8: : % : : % 100 b 1: : % 100 b % 200 b 2: : % 200 b 1: : % 100br 1: : % 100br 1: : % 200br 2: : % 200br 2: : % 100fl : % 100fl % 200fl 2: : % 200fl 1: : % 200IM 2: : % 200IM 2: : % 400IM 4: : % 400IM 4: : %

4 Comparing the 2008 Olympic Trials to the 2012 Olympic Trials shows an Ontario overall improvement over the four years. Women improved 10 of 13 events Men improved 7 of 13 events WOMEN 2008 Olympic Trials Results 2012 Olympic Trials Results Event Ontario # of % +/- % +/- # of Ontario Event Best Finalists Finalists Best 50 fr fr 100 f f 200 f 1: : f 400 f 4: : f 800 f 8: : f 100 b 1: : b 200 b 2: : b 100br 1: : br 200br 2: : br 100fl 1: : fl 200fl 2: : fl 200IM 2: : IM 400IM 4: : IM MEN 2008 Olympic Trials Results 2012 Olympic Trials Results Event Ontario # of % +/- % +/- # of Ontario Event Best finalists finalists Best 50 fr fr 100 f f 200 f 1: : f 400 f 3: : f 1500 f 16: : b b 200 b 1: : b 100br 1: : br 200br 2: : br 100fl fl 200fl 2: : fl 200IM 2: : IM 400IM 4: : IM Although improvement was realized there are some questions to be considered for the future: 1. Are we keeping up with the World? (World rankings and Rate of Change/Improvement) 2. We still have some event weaknesses not only internationally but domestically (Women Fly, Men Sprint fly as the glaring ones) Ontario needs to be consistent across every event 3. The show must go on we have seen some of our young swimmers step in the last 18 months, we need more as some of our current swimming heroes will be hanging up the suit & goggles post 2012 Are you out there?

5 4. Commitment from Ontario coaches, swimmers and swimming programs must come to the fore front and Make It Happen for the next quadrennial. 5. Swim Ontario staff have identified these deficiencies and have developed a High performance Strategy we will be bringing the identified coaches and programs to come together for a Performance Implementation meeting in September Some Guiding Principles as we move beyond 2012 toward 2015 and 2016: Value Swimming Excellence. We choose to hold fast swimming, good training and thorough preparation in extremely high regard. Welcome difficult, goal-oriented challenges. Seek out challenges that will help you swim faster, better than ever before and WIN!. Keep moving toward swimming excellence. Inaction is unacceptable. If you are not moving forward, you are going to be in the way. You may block the progress of others, you may get trampled on, or others may stumble over you. Keep moving forward. Encourage everyone s action for excellence. Challenge everyone to take action for excellence. Compliment and Applaud everyone s action for excellence. The quality of a person s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor. Vince Lombardi All the best in your summer preparation find ways to achieve that 1 percent! See you on the deck, Dean

Boles Notes- April/May Excellence is more than competence it is striving for the highest possible standards Vince Lombardi

Boles Notes- April/May Excellence is more than competence it is striving for the highest possible standards Vince Lombardi Boles Notes- April/May 2014 Excellence is more than competence it is striving for the highest possible standards Vince Lombardi The travel schedule just got busier for many Ontario swimmers and coaches