Zack Kundel - Head Swim Coach: zkundel@smith.edu

Week 9 - Workout

Week 9! This week is going to be pretty much the same as last week. You are in the middle of a microcycle, so things aren't going to change much. Then, next week (week 10), we are going to move into a new microcycle which will also be the start of a new mesocycle, so there will be lots of changes! This will set you up perfectly to have a better understanding of creating a long term training program, and give you all the tools and experience you need to create your own program past our 10 week Wellness Program!

The main thing to remember for this week is to keep up with your workouts and your wellness journal. Indicate any differences between this week and the previous week, so you can make informed decisions for exercises and activities you will choose in week 10, when things change again. The better you hone in, the better your next micro and mesocycles will be!

Strength Training

For week 9, your strength workout should be the same as week 8! Hone in and make notes. Where are you feeling sore? Which exercises are effective? Which ones don't seem to be working? Why or why not?

Aerobic Training

For week 9, complete the same aerobic workout program from week 8. How is it going? Have you made any progress? If you regressed, why do you think that is? Remember, it is okay to regress! Just give your best effort! Record all of your thoughts.

Stretching

For week 9, maintain the same stretching routine from week 8. Note any changes and/or similarities. What is working? What isn't?

Wellness Tip of the Week

This week I think it is important to start thinking about Goal Setting! Goal setting is an important part of developing a workout program. Creating goals to work for can keep your motivation up in tough times and increase your fulfillment in the positive times! Goal setting will be crucial for week 10, since I will no longer be providing you with the workouts and the training program will be left up to you!

I think the first thing to think about is, "what is your why?" Why are you completing this workout program? Do you want to get into better shape? Do you want to be able to play with your kids for longer periods of time? Do you want to be able to bring your dog on longer walks? Figuring out your why is the first step towards creating a plan that is going to stick, especially when things get tough.

But, it is not good enough to just state your why and then hope for the best. Goal setting takes active effort along the way towards fulfilling your overall end goal. Read the above article for some detailed ideas about and tips on goal setting!

Challenge yourself to work some of these ideas into your wellness journal! Again, the more you record and reflect, the more likely you are to stick to your plan and fulfill your goals. Good luck!!