TRAINING AND TECHNIQUE C onejo Valley Masters Coach Nancy Kirkpatrick-Reno knows the value of mental training. The U.S. Masters Swimming Level 4 coach and 2009 USMS Coach of the Year has trained successful athletes at all levels, from beginning triathletes to record-holders, and has recorded more than 50 individual USMS Top 10 times. We asked her to share her favorite tips for competition preparation. TRAIN LIKE YOU RACE Kirkpatrick-Reno is a firm believer in developing race habits by training to consistently perform meet-quality technique. If you plan to race without breathing on your first five strokes off the wall, you shouldn’t breathe on those strokes during workouts. If you want to do four dolphin kicks off each wall in a meet, you should do four dolphin kicks off each wall in practice. “It won’t just magically happen on race day if you haven’t practiced,” she says. “Practice in competition mode.” Kirkpatrick-Reno’s swimmers develop a racing mindset by using proper technique at all times. She insists on breath control within the flags throughout the year, as well as legal and efficient turns. She encourages visualization as a coach-led group activity in prac- tice and as a dryland exercise that swimmers perform at home. She recommends they use all senses to mentally create the race experience, including the smell of chlorine, the snugness of your cap and goggles, the roughness of the starting blocks, the sight of lane lines and flags, and the sound of the starter’s voice. Feel the texture and temperature of the water. Imagine yourself perform- ing exactly as you want to race, from your streamlined dolphin kick to timing your stroke for perfect turns. Replace negative thoughts with a clear image of performing your best. TAPER WITH FOCUS Kirkpatrick-Reno recommends that you prepare for everything you’ll experience at your competition during your taper. Practice your target stroke rate. Sprint with the same breathing pattern you plan for your race. Test your competition cap, goggles, and tech suit. (You should also have spares on hand, including tinted goggles for sunny conditions.) Triathletes should practice getting out of the water and running, and distance swimmers should practice with lap counters. She also advises that you rest properly. Take a break from lift- ing weights, going to yoga or Pilates classes, and any other de- manding activities you do. Kirkpatrick-Reno says you should also prepare for venue-spe- cific issues. Gradually adjust your eating and sleep habits to match the competition’s time zone. If you’ll be walking to the venue (common at international meets), include walking with a backpack in your training.—TERRY HEGGY ASK THE COACH Ready for Racing Tips to prepare you for peak performance Peter H. Bick 10 usms.org