Chat with Swim Coach Ian Goss

 "Buying your kids the best will never replace giving your kids your best."

What does this statement mean to you? 

To me I want to give my athletes my best every day on the pool deck, they deserve my time and effort each day. Being honest with them about their efforts, and attitudes are an important factor in a coach. 

When I was a younger coach, I would sugarcoat everything I said to them, I didn't want them to not like me. Well, that was not giving them my best to them. I needed to find ways to communicate what I felt they needed to change in order to keep them on their success path.

So, when speaking to an athlete, my goal is to give them my best every, be honest, and be respectful.

 

CHAMPIONS MINDSET Over the past 30-plus years of coaching athletes, the ones that get the most out of the sport develop a Champions Mindset. I came across this book in 2015 and it stuck with me as I hope these B.E.S.T words will stick with you and your athlete.

Dr. Jim Afremow has written an incredible book on how we as athletes, leaders, teachers, and parents can develop a "Champion's Mindset," emphasizing that before we can perform like a champion, we must remove self-doubt and think like one.

Preparing your mind to be the best starts with B.E.S.T.

B. Belief. When you believe you can become a champion, your training is champion-like.  What Afremow suggests to the athletes he trains is to believe they finished second in the last event--fuel the belief with needing to raise your level ever so slightly.

E. Enjoyment. We gain more enjoyment when we enjoy the process and look forward to working. Embrace the work. Love it, and with enjoyment comes progress.

S. Self Talk. We hate having ants in our homes — and we should never have ants on our minds. ANTS (Automatic Negative Thoughts) create doubt, they create uncertainty and the quicker we remove them, the better we prepare.

T. Toughness. Being mentally tough means moving on from a mistake while remaining positive and proactive.

Having great athletic talent is a wonderful skill, but without a champion's mindset, it can never reach its full potential.

Link to Book

 

The Swimming Triangle
The triangle is a good representation of the connection between an athlete, parent, and coach. Each leg of the triangle has the same value as the other. If all of the legs of the triangle supported one another then you would have a fulfilled athlete.

As a swim coach, I believe the triangle is the foundation of success for our athletes. Each leg of the triangle represents the three parties: the athlete, the parent, and the coach. We couldn’t survive without one another. The key to the strength of the triangle is to understand each of our roles:

Note: These are traditional roles, as the athlete accomplishes higher levels the function can change, but always athlete-focused.

The Swimmer:
1) Be responsible by being on time and prepared for your workout.
2) During practice give great effort and energy while displaying a positive attitude.
3) Make your teammates better because of your presence and support.
4) Be coachable and respectful.
5) Have attainable goals and let everyone know about what they are.
6) Most importantly, be grateful to your parents, coaches, and teammates for their role.

The Parent:
1) Be positive and supportive, regardless of the outcome of each swim.
2) Don’t coach your kids as this can be disruptive for the swimmers and coaches, and will likely confuse your swimmer.
3) Get involved; find a volunteer position you feel comfortable with and help out.
4) Try to have your swimmer at practice 15 minutes before start time, as this is a good habit for young swimmers to learn.
5) Acknowledge that the coaches have numerous triangles to maintain and each one is different from the others.
6) Don’t compare your swimmer to other swimmers. They all come from different backgrounds with different talents and growth progressions. It’s best to let the coaches guide his/her progression and focus on your swimmer only.
7) Most importantly, be grateful to your swimmer and coaches for the sacrifices they make during this journey.

The Coach:
1) Have the best interests of the swimmers.
2) Maintain a state of balance between what may be ideal for the individual (your swimmer) and the needs of the group (the team).
3) Communicate openly and honestly.
4) Provide your athlete a range of growth opportunities; some satisfying and fulfilling, others challenging and perhaps frustrating; as this will help develop his/her ability and overall character as a person.
5) Most importantly, be grateful to the parents and the swimmers for the sacrifices they make during this journey.

 

When I was younger I used to set New Year's Resolutions and guess what happened? Correct, nothing. I was good for maybe a month or so, but I eventually failed.

So about 10-15 years ago, I read in an article from Tim Elmore about choosing ONE Word each year, that will keep you moving forward in a positive direction. So I'm going to share my word with you.

Patience 

Why did I choose patience? 

When I was a younger coach, I had no patience, I needed to control everything and I tried to control everybody. Well, I wasn't a really happy coach and felt let down by everyone and every situation. I would write a season plan and never keep to it. I'd start home projects and never finish, I just couldn't stay focused on any task. When swimmers couldn't do what I wanted especially in races, it was not good.

It might be age or coaching for nearly 40 years, but over the last 15 years, I have come to my senses. I can't or do not want to control anything, except myself.

So this year anytime a situation comes up that I cannot control, I repeat the word patience to myself and remind myself I'm moving forward in the right direction at the right speed.

Coach Ian

 

PODIUM SWIM

What is a podium swim? 

During the last few years, I've come to realize that when our athlete's race, they need to do just that - RACE. Remember when they first started summer league as a 10 & under. When they touched the wall what did they want to know? Their time? No. It was "Did I win or what place did I get."

As an athlete gets older, they place more emphasis on the time they swam and less on what place they got.

Why is that?

We know the older and faster an athlete gets the more pressure there is to perform faster times than before. Pressure from within and from the outside occurs. I am guilty as much as anyone of thinking they should go faster every time they race. Realistically, that's not the way anything works in life, otherwise, we would all be perfect.

So as we go into our first Championship competition, I am reminding my athletes to RACE and no matter what heat you are in, make it a "PODIUM SWIM" - Top 3 in your heat.

If that occurs, they'll probably get the best time too.

Do you follow the Calendar or the Compass?

It took me a while to learn to follow my compass and not so much the calendar. 

"The compass matters more than the calendar. Your direction is more important than the speed you are getting there."

The compass makes you think about where you are going and needs your attention every morning you wake up. It would be best if you took the time to pause and reflect each day. The calendar comes with a to-do list and a list of deadlines and if I'm honest it will wear me out. 

The compass asks you what I need to do today to get to where I want to be.

If you just follow a calendar you feel you've accomplished something today, but the more you follow the compass, the more you can make choices that get you where you want to go.

They Don’t Think AS We Do

I have been coaching for nearly 40 years, plus I swam competitively for another 20 years. Why did I stay in the sport for so long? I had a great experience.

When you look at youth sports today, young kids are under a lot of pressure from every part of their life. They have their peers, their coaches (teachers), and their parents, all wanting different things from them. I don't know if I could have grown up with so much pressure on me.

What I've discovered over time is this. Kids do not think like we do or look at sports like we do. OK everyone knows that especially parents, but when it comes to teaching, parenting & coaching they don't have to adjust to us, we have to adjust to them.

At a swim meet the 10 & Under are there for FUN. Their fun includes the experiences of grandma and grandpa watching them; being with their friends; and of course the biggie, the concession stand. That's what it's about in their world. In ours, it's about what their time was, whether did they do the event correctly (no DQ), and our biggie who they beat. Yes, we can all get caught up in the last one, way too soon in our careers. Let's try not to do that - ever; even when they are older. Remember Competition means to compete with - not against.

The kids that are successful, which to me means they have a long prosperous career are the ones that have the BEST EXPERIENCE

 We have to make certain we’re not spoiling their experience

2021 Trials Update Day 3

Day 3 Observations

Addie Rose swam the 100 Bk today. Race analysis review showed that we were out a little slow 30.04 at the half way point. Our goal is always to swim the first 50 in under 30 sec. When she made the Wave 2 cut ARB's first 50 was 29.7. However, as I have stated earlier in the blog that we are here to RACE and that is what ARB did in the 2nd 50. Coming home in her fastest 50 of the year. ARB ended up 32nd less than .90 from making semi finals, again another goal for 2024.

For the racing at finals we saw a sort of changing of the guard. Two teenagers made the team in the 100 Fly, the winner setting a new American record. The women's 100 Bk again the younger athletes make up the top 8. Its a little sad when you see a 2016 Olympian not make the team. They have dedicated 5 years to get ready, and one thinks if we had not experienced the COVID pandemic and swam the Trials in 2020, would that have made any difference? I think yes, in some circumstances. It is hard, really hard to make the team.

Finally Michael Andrew finally made the team in the 100 Breaststroke. Michael turned pro when he was 14, in fact he is probably the longest professional swimmer here in the US, he is 22 now. If you turn pro you cannot swim for a college, instead he received endorsement money to help him train and compete. Most coaches thought there is no way this "kid" was going to make it, well did he prove the coaching community wrong. Michael is a super young man and if you ever get a chance to meet him or hear him speak, you will know what I mean.

Day 1 Thoughts and Experiences 6/13/2021

ARB RACES the 100 Fly

Addie Rose clocked in with a 1:00.81 in the 100 meter Fly this morning. Her best time in 2021 but slightly off her life time best of 1:00.63. But, the name of the game is RACING here and she did awesome with finishing second in her heat and moving up to 49th position from 63rd. It took a 59.1 to make semi finals, so we have a goal for 2024 :)

Finals Highlight Race
Trials never disappoint, especially the finals and semi finals. The first race was a repeat of 2016 with Chase Kalisz winning the the 400 IM and Jay Litherland coming from behind and splitting a 57 on the free leg to get second. Both swimmer represented UGA and Jay is a Dynamo swimmer. These men both know how to race and put on a fantastic first race.

Observations

What amazes me at this meet, everyone is pulling for everyone. You truly feel a part of Team USA. The amount of coaches and athletes that said good luck to Addie Rose and myself, reminds me that this is the best sport on the planet. It supports our RAYS philosophy of Training for Life (T4L), that you need a supportive community to do anything well in this life. Watching Melanie Margalis tonight being out touched by her former college teammate in the 400 IM and then smiling and giving her a congratulatory hug was priceless. Only in the pool would you see that.

What are the chances of doing a best time at Olympic Trials? 

Look at the results from 2016

Why do I propose such a question the day before the 2021 meet starts? Its simple, it really doesn't matter what time you do, your only goal is to RACE. Racing is the name of the game, how you race in the prelims, semi finals and finals. All have different strategies and all events have different strategies too.

I think we get caught up to much in what time we do in an event, instead of just racing. There is actually a proposal that the International Swim League (Professional Swimmers) that they don't have a timing system, just RACE. I think that would be fun to watch.

Over the next 8 days we will see who came to RACE and who came to get a time. The best racers win and get on the Olympic team.

Heading to Omaha - 2021 Style

Well its that time again for the most exciting swim meet in the World. Not the Olympics, which is probably the 2nd most exciting, but the USA Swimming Olympic Trials. Every 4 years, except this time, USA Swimming host a meet, that will determine who will represent us at the Summer Olympic Games in Tokyo, Japan. During these next few months, I will Blog about some things I feel you need to know, plus my experience and honor to be a coach at this spectacle. Stay Blogged :)

7 Distinctions of Coaching Mastery: Create Champions

Guest Blogger - Sarah Sorensen (Trials from the Stands)

Trials From the Stands

Last week, I had the privilege to travel up to Omaha with my mom to watch every session of the Olympic Trials. The nine days I spent there were probably some of the most exciting days I have ever had. Even though the next trials are four years away, my mom and I have already decided that we will be going back, whether I swim or not. In the stands, you can feel the energy and excitement that people always talk about, which is something you just can't appreciate by watching on TV. Other than getting to watch the races first hand, my favorite thing to see was the medal ceremony after each race, where the winner was given their medal and a bouquet of flowers as they were announced as an Olympian. Getting to watch their emotions on the stage gave you a look into their personality, which made me even more excited to see how the swimmers will perform in Rio. I have been to meets with well-known swimmers before, but trials is so much different because literally everyone one of these well-known swimmers that hope to make it to Rio has to be at their best for this meet. It was so cool to see all the swimmers that we hear about and look up to in the same place.

We didn't have any family ties to the swimmers, but some events were still hard for us to watch. Since this year's Olympic Trials had so much young and new talent, it was exciting and very motivational to watch college swimmers, not much older than me, beat the professional athletes that have already had Olympic experience. At the same time, I wanted the older athletes like Missy Franklin and Matt Grevers to make the team again, since I had taken so much inspiration from them and looked up to them growing up. In my opinion, we saw this the most in the 100 back finals where the middle six lanes were younger college athletes that had not yet made an Olympic team, and in lanes one and eight were the two backstrokers that we all grew up watching, Missy Franklin and Natalie Coughlin. This just shows how USA swimming is just constantly improving, which makes me proud to be part of it. Another thing I took away from this was how Missy Franklin didn't seem to mentally give up after failing to make the team in her signature event, but kept moving forward and managed to make the team in three other events by the end of the week.

The most notable difference between trials and the other meets I've been to, besides the caliber of the swimmers, was how genuinely interested everyone was. Each time a heat dove in, all 15,000 people in the stands were dead silent, as in I could hear someone speak from the opposite side of the arena. In every finals race that I can remember, the entire crowd was on their feet screaming by the last 50 meters, except during the Phelps/Lochte showdown in the 200 IM and all of Katie Ledecky's distance races (people were on their feet cheering the whole time). Overall, my first Olympic Trials experience completely surpassed my expectations going in. USA Swimming definitely puts on an amazing show in Omaha, and I left trials with more motivation to improve and a week of incredible memories that I will cherish until I can hopefully get to experience it again in 2020.

Last Blog From Trials 2016 (maybe:))

Well its been a little hectic since I last wrote, for which I apologize, as I know you missed my opinions and thoughts. Too wrap things up I first want to give a shout out to all the RAYS swimmers that represented us here. I am very proud of all of them and how much they and their families, have given to our team.

Today (Friday) we had Tyler start us off with the 50 Fr. T swam a respectable 23.50. Link to Race. Then Jimmy 100 Fly was 54.7. Both swims were 2 tenths off their bests. Link to Race. Then we had Melissa Postoll, or Po as her college teammates call her. Melissa had an outstanding 200 Bk and dropped 2 seconds to a 2:11.6 and a 9th place finish. That leads her into the semi finals tonight. Link to Race . Last time we had a semi finalist was Bryan Lundquist in 2008 in the 50 Fr. Bryan ended up in the finals, so we hope that's a good omen for Melissa.

My top 10  thoughts from this meet.

1. The 2016 trials only had 60+ more athletes than 2012, so the time standards were fair. 

2. The quality of swims is far greater, i.e. much faster to make semi finals etc.

3. The older professional athletes have gotten a wake up call. A turning of the guard maybe.

4. If you make a trials cut you are in the top 1-2% of the USA swimmers in the country.

5. Only 19% of women do a best time at this meet.

6. Only 26% of Men do a best time.

7. Both these two averages get worse as the meet goes along.

8. Talking with many coaches, there is definitely a wide variation of training/coaching philosophies that work. The Art of coaching comes into what one fits what athlete.

9. The ONLY way to get to 2020 TRIALS is to have a process, love the process, believe in the process and work the process - EVERYDAY, in and out of the water.

10. Omaha is the best place to host this meet, they put on a great show.

Tomorrow, Saturday, I will coach Samantha Bosma one last time.  I first met Sam at her Summer League pool, when I did a swim clinic. Later, when she joined the RAYS, she won a free lesson from me, so I videoed taped her swimming butterfly in the diving well at CAC. Wow, she has really done some amazing things with her swimming since that day. Every coach that knows Sam, speaks the highest praises about her. Even today at Trials I had a NC coach come up to me and said what a nice young lady she is. This young lady exemplifies what it is to be a Stingray.. Samantha, plus many that have come before her, make what I and the staff do, the greatest career in the world.

Third at the Olympics gets you a medal. 

Third at Trials gets you heartache

Last night at trials I didn't sit in the stadium, because I wanted to get a different perspective. I stood where the athletes go to assemble before finals.  They call it the ready room and that's where I watched how they all prepared before the race of their lives. Its like being at the horse track, watching how the horses parade in the paddock. The tension was very tight for some, some tried to fake it and a few exuberated confidence. Funny thing, it was the same for the coaches too. It made me think, what would I be like in that situation? I hope to find out one day, so I better prepare for it now.

Last nights finals had some really great swims. UGA looks really good and are placing swimmers on the team every night. I expect UGA Head Coach Jack Bauerle to be named to the coaching staff. Most of my predictions came true. A little off in some. I sure hope Missy makes the team tonight in the 200 Fr. I expect she will, but not as a #1 or #2 finish.

Today the RAYS are off, no swims. So I'm going to relax and enjoy Omaha and the head to the zoo. Hope they let me out when I'm done.

Tonight at finals they will decide the Women's 200 Fr (Ledecky, Schmidt or Smith). Men's 200 Fly (Phelps, UGA's Pace Clark or Tom Shields) and the Women's 200 IM (UGA's Margalis and Dirado)

Day Two Finals (just call me Carnac)

My predictions from last night were pretty good, if I say so myself. The only one I messed up was that Natalie Coughlin was 8th. Good for her.

Women's Final 100 Fly - Dana Vollmer & Kelsi Worrell

Men's semi finals 200 Fr - Local favorite to make Top 8 - Gunner Bentz Dynamo/UGA

Women's semi finals 100 BR - Local favorite to make Top 8 - Melanie Margalis UGA

Men's Final 100 BR - Cody Miller & Kevin Cordes (surprise upset could be Josh Prenot)

Women's Final 400 Fr - SURPRISE - Katie Ledecky & Leah Smith (possible World Record)

Men's semi finals 100 Bk - Local favorite Michael Taylor Dynamo

Women's semi finals 100 Bk - Missy Franklin will be not be in the top 3 "tonight" and Natalie Coughlin not in top 8

The best swim of the night by far was Leah Smith's second place finish in the Women's 400 Fr. She went 4:00's which is by her best time, but the way she finished, by out splitting Miss Ledecky on the last 100. I actually coached Leah at a National Junior Team Camp and was very impressed with her work ethic and inner drive. Can't wait to see what she can do in RIO. Ryan Murphy looked like he deliberately slowed up the last 20 meters of the race. His 1st 50 was under WR pace, which I believe he will break tonight. Missy Franklin, just doesn't look right, I sure hope she can make the team. The girl must be under such tremendous pressure and I'm pulling for her to do it, but I don't think the 100 Bk will be the event.

RAYS Day Three Swims

This morning we had two swims. Jimmy 200 Fly was a respectable 2:01 and Melissa, "don't stop me now", equaled her best time and won her heat, for the 3rd time in the 200 IM.

Tonight's Predictions

Women's 200 Fr semi finals - Vreeland-Schmitt-Smith-Franklin-Ledecky-Margalis-Flickinger-Runge

Men's 200 Fr Finals - Top 6 make Olympic Team - Pulling for Gunnar Bentz here to do it. I believe he two to make finish 1st & 2nd will be Townley Haas and Clark Smith. Lochte will be top 6.

Women's 100 Bk Final - Smoliga (UGA) & Baker (Franklin 4-5th)

Men's 100 Bk Final - Murphy (New World Record) 2nd Pebley or the old man Greavers. Pulling for Dynamo's Michael Taylor

Women's 100 BR Final - Lily King & Jessica Hardy

Men's 200 Fly semi finals - Uhh Michael Phelps will lead the way. Look for UGA Pace Clark to make top 8 as well.

Women's 200 IM semi finals - Dirado & Margalis 1-2 for finals seeding tomorrow

First Night of Finals was full of Fireworks

What a great way to start the 2016 Olympic trials with the crowd singing the National Anthem, because the microphone went out on the singer. Even I knew the lyrics. 

Well fireworks were set off and the place rocked. First race Men's 400 IM. It came down to the last 50 and Dynamo's/UGA Jay Litherland,  out touched Ryan Lochte to punch his ticket to RIO. Jay split a 28.5 to Ryan's 30.3. Chase Kalisz won, who also swam for UGA a year ago.

Women's 100 Fly is really a two swimmer race, as both Dana Vollmer and Kelsi Worrell look to go one two at finals, based on their semi final performances. 

The men's 400 Fr was an awesome tactical race. The first 200, the boys from Texas went after it pretty solid, but the guy from Michigan, Connor Jaeger out split everyone on the last 100 to be first in an excellent 3:43.7. The other Conor with one "n" was second. I believe Connor two "n's" will not only win the 1500, but will break the American Record later in the week. He looks that good.

The women's 400 IM was a solid race between the two favorites and it turned out like I predicted, with Maya and Beisel getting 1-2. I talked to Coach Chuck, Elizabeth's coach, after the race and apparently she has been sick and they are just glade she gets a chance to swim FASTER at the games.

Finally the Men's 100 BR and our first American Record from Kevin Cordes, 58.94.

Day two RAYS Swims

Alec swam the 200 Fr today and just couldn't get going. I really feel for him, as this was his last swim ever. Although I think he might come back one more time. Hey Phelps did.
Well Melissa keeps getting better and better every race she does. She dropped another second in the 100 Bk this morning, going a 1:02. Northwestern has done and outstanding job with her. Its great to see her smile after each race. I believe she could give a great talk on the "process" of getting better throughout your swimming career. In 2012 when I bought Melissa here, she was scared and not prepared. 4 years later, night & day. So proud of this young lady.

Finals night two predictions

Women's Final 100 Fly - Dana Vollmer & Kelsi Worrell

Men's semi finals 200 Fr - Local favorite to make Top 8 - Gunner Bentz Dynamo/UGA

Women's semi finals 100 BR - Local favorite to make Top 8 - Melanie Margalis UGA

Men's Final 100 BR - Cody Miller & Kevin Cordes (surprise upset could be Josh Prenot)

Women's Final 400 Fr - SURPRISE - Katie Ledecky & Leah Smith (possible World Record)

Men's semi finals 100 Bk - Local favorite Michael Taylor Dynamo

Women's semi finals 100 Bk - Missy Franklin will be not be in the top 3 "tonight" and Natalie Coughlin not in top 8

First Morning of 2016 Trials

Our first day started good and went to FANTASTIC!

We had two swims this morning Alec Cohen in the 400 Fr started the first 200 to slooooo (2:00.), but rocked the second 200 in under 2 mins. Alec finished 4th in his heat out of 10, but did not execute the way he planned. He will bounce back tomorrow in his 200, if I know Alec.

Now Melissa Postoll in her 400 IM, smoked her heat and dropped 4 seconds to go under 4:50 in the event. You can tell by her smile how she felt. Congrats Melissa, great job. #RAYSNation.

The heats this morning were very competitive, especially in the Men's 100 BR, with 4-5 swimmers under the 1min. The women's 100 Fly looks like a two swimmer race, with Kelsi Worrell of Louisville, KY and the reigning Olympic Champion and American Record holder Dana Volmer, who is a 28 year old mother.

Tonight we will decide 6 swimmers that will make the Olympic team and be forever known as an Olympian. My predictions are: Men's 400 IM Chase Kalisz & Ryan Lochte, but I'm pulling for Georgia's Jay Litherland & Gunner Bentz.  Men's 400 Fr Zane Grothe & Connor Jaeger. Women's 400 IM Elizabeth Beisel & Maya  Dirado, but I'm pulling for Sarah Henry.

Anticipation for Trials 2016

Today I entered our 5 athletes into the Olympic Trials. It always gives me a sense of pride at what our swim team can do. It's one of the pinnacles a swimmer can reach and one that has a tremendous process to follow.

Less than 1% of all registered USA Swimming Athletes ever make it to this spectacle. The meet takes place every 4 years and we are one of the top 25 teams that continually get athletes to that pinnacle.

During the week of the competition, I'll write my experiences. I'll also try and FB live some video. I hope I can excite our athletes to get to this meet in 2020.

Ian