Why keep a log-book?
Keeping a log of what you have done in the past will enable you to see your progression, year on year
Although your coach writes down the sessions, this represents 100% attendance….
Log-books should be used as a training tool and kept in tandem with goal setting to identify problem areas/ highlight good habits and what works for you.
What should I write in my log-book?
Swim Session
Ø Sets/ times/ heart rates/ stroke counts/ kick counts
Ø Session total and a weekly mileage
Ø Take a photo with a camera phone if you have a bad memory
Ø Any coaching points – good or bad!!!
Ø What you did well or could improve
Neural / Muscle Soreness
Ø Rate how you are feeling on a scale e.g. 1-5
Ø How you felt before/ during/ after sessions and next day
Ø Mood – good or bad? Identify reasons e.g. school, nutrition, sleep
Sleep
Ø Rate how you slept on a scale e.g. 1-5
Ø Why was it good/ bed i.e. identify why is was different
Ø “Twitchy” - Did you swim done well enough?
Ø Stayed up too late or over slept
Ø Brain too stimulated – TV, computer games
Ø Remember what works for you! Music, reading, etc
Food
Ø Rate how well you ate on a scale e.g. 1-5
Ø Evaluate in terms of quantity, quality, nutritional value
Ø Fruit and veg – 5 a day
Ø High energy foods such as seeds
Ø Balance of protein and carbohydrate
Heart rate
Ø Get to know your resting heart rate by taking your pulse first thing in the morning before you get out of bed (approx 60). A higher pulse than normal may indicate low immunity – increase vitamin intake to prevent illness.
End of week
Ø Total weekly mileage and land hours to compare week on week
Ø Any missed sessions – why?
Ø Any patterns emerging? Tiredness/ missed sessions/mood – what action can be taken?
What sort of log-book should I keep?
An academic student diary is best as it coincides with the swimming calendar
If you prefer a plain jotter remember to include dates
I never have time to write my log-book!!!
Keep it by your bedside so that you can fill it in before you go to sleep
Put it in a poly pocket with a pen in your swimming bag and write it up in the car/ on bus/ train to/ from swimming
Take a photo on your mobile if you can’t recall the session!
Write it up the changing rooms!
What about competitions?
Warm and swim downs – what you did/ how it felt/ mood
Races - what you did/ how it felt/ times/ splits
Sleep/ food/ “psyched up”
Any coaching points