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?
- Setstimes/ heart rates/ stroke counts/ kick counts
- Session total and a weekly mileage
- Take a photo with a camera phone if you have a bad memory
- Any coaching points – good or bad!!!
- What you did well or could improve
Neural / Muscle Soreness
- Rate how you are feeling on a scale e.g. 1-5
- How you felt before/ during/ after sessions and next day
- Mood – good or bad? Identify reasons e.g. school, nutrition, sleep
- Rate how you slept on a scale e.g. 1-5
- Why was it good/ bed i.e. identify why is was different
- “Twitchy” - Did you swim done well enough?
- Stayed up too late or over slept
- Brain too stimulated – TV, computer games
- Remember what works for you! Music, reading, etc
- Rate how well you ate on a scale e.g. 1-5
- Evaluate in terms of quantity, quality, nutritional value
- Fruit and veg – 5 a day
- High energy foods such as seeds
- Balance of protein and carbohydrate
- 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
- Total weekly mileage and land hours to compare week on week
- Any missed sessions – why?
- 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, or, 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 in 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 point