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This resource stems from a Case Study found in the “What Do You Do When?” chapter of Jim Thompson’s book, Elevating Your Game.

I work out year-round and lift weights regularly, but I can’t keep up with a couple of my teammates who have added a lot of muscle in a very short time. I suspect they are using steroids. Why shouldn’t I use them since I am at a competitive disadvantage without them?

Performance-enhancing drugs are cheating, and Triple-Impact Competitors® don’t cheat. They live up to their own standards (the S in ROOTS stands for Self) even when others don’t. There will always be cheaters in every aspect of life. Sometimes they get caught; sometimes they get away with it, at least for a while.

But cheaters always pay a price. For example, steroids have severe negative health impacts including hair loss, shrinking testicles, angry mood swings, sleep problems, nausea and vomiting, high blood pressure, greater chance of muscle injuries, aching joints, jaundice, shortening of adult height, and acne.

But the main thing to remember is that as important as it is to do well in your sport, as a Triple-Impact Competitor, cheating is not part of who you are.


Form for reporting Abuse or Bullying - it is private - electronic and safe!!!

Swimmers NAAC Meet
All coaches have the 2015 Bag Tags for each of their swimmers: 8 & U Year Round Swimmer Tags , Be Safe This Season Tags for all swimmers, Qualifying Times for each of the 2 State Championship Meets and USA Swimming Time Standards tags - if you do not have yours - check with your coach or email

Swimmers: The new AAAA Bag Tags are Out!!! Make sure you get yours - Swim a new AAAA time in an event then make sure your coach requests your tag

5 Great Goal Setting Ideas!

The latest from Olivier Leroy:



My swim started out squarely in the stinky department today.

Been feeling a little sore after a long week of training and travel, my earplugs kept slipping loose (life-long earplug wearer, checking in), and I was having a hard time recapturing my stroke.

Over the next hour or so I spent an inordinate amount of time hanging off of the wall, lost in my thoughts, splashing my mouth with water from the old Gatorade bottle, interrupted every so often by a lap swimmer who'd float into the wall, ask, "You going?" before floating back not to be seen for three and a half more minutes.

I was thinking about all sorts of things.
What I had in the fridge to eat later. How I was sick of just about every song on my gym playlist (only because I have been at the gym so much recently, obviously). And the way I react to the crappy things in life.

Yeah, seems like a weird thing to think about, but this stuff fascinates me.
The way we react to adversity. The manner with which we face it. The attitude we prop up in order to soldier on when all we want to do is retreat and bow.

And I realized that pop culture has been force feeding us a bit of a lie when it comes to overcoming adversity. (As well as the way that our heroes achieve; both are inseparable.)

According to pop culture, every story of someone who comes up, defies the odds and succeeds at something epic invariably has that one point in the narrative.
That very specific moment where everything clicked. Or it all turned around. Or it all suddenly made sense.
In other words, the "enough is enough" moment.

You see it in magazine articles; the guy who had a near brush with death and then suddenly realized that all he wanted to do was win the Olympics.

In the movies; the main character has a sudden realization, and then decides that he truly wants what he never knew all along he always wanted.

It’s a great story, but the narrative doesn’t fully explain how the change came about. It wasn’t an overnight thing, and it certainly didn’t happen in a moment of sheer epiphany.

The path to sustaining and top-flight change is littered with small decisions. With small wins and incremental improvement. Sure, it might start with an "enough is enough" moment (and there will undoubtedly be a bunch more along the way as well).

Your own "enough is enough" moments don't have to be Earth-shattering in scope and size.
It can start with something as small as deciding to do an extra ten minutes of stretching after workout. A few weeks later you add an extra 20 minutes prior to your workout for core work, and then a little later you implement a morning routine that guarantees you’ll never miss an AM workout.

Success happens in little chunks. It’s won with singles and doubles, not with one grand slam.

Yes, it might not make for a great vignette prior to your race at the Olympics, or make for an interesting narrative in a magazine, or make good fodder for a summer blockbuster, but it’s not how big, awesome things actually do happen.

It's little by little, moment by moment.

As for that swim today?

I did some underwater dolphin kick for a while. Slowly got into the groove of things. And swam an in-practice best for a push 50 kick.

I'll take it.


P.S. If you are wondering, yes I do keep my own copy of YourSwimBook. It's where I recorded my new 50m kick best time. And yes, I also have all 5 of our motivational swimming posters pinned up my hallway. Interesting thing to wonder about! Click here to see 'em all in action.



This is awesome - who has the best 60ft vertical jump? . click to watch!

Are you a Swim Zombie? Click to read How to swim AND get sleep and good grades! 

Your Senior Athlete Rep is... Ben Costello, CAA

Your Junior Athlete Rep is ... Allison Hu, EST
Check it out - First MD Swimming Scholarships to be awarded in Spring of 2015.


Class of 2014 ..where are your swim mates (and your competitors) going to college?

Click to see the The New Backstroke Starting Device

Ten Tips to Be Your Best

By Jon Gordon

As I hit the road this week to speak during training camp to the Atlanta Falcons and University of Clemson football team I wanted to share 10 tips from Training Camp to help you be your best.


I think a lot of people spend their life being average or good at something, but they don’t strive to be great. The best of the best not only know what they want, but they want it more.


We cannot measure desire in terms of merely thought and wishes. The best not only do the things that others won’t do and invest the time others won’t invest, but they do so with passion and intent to get better. The best are never satisfied with where they are.


If you are striving to get better, then you are always growing. And if you are always growing, then you are not comfortable. To be the best, you have to be willing to be uncomfortable, and embrace it as a part of your growth process. The best see where there is room for improvement and their humility and passion drives them to improve. The average ones however, don’t see it or don’t want to see it. The fact is past success does not determine future success. Future success is the result of how you work and prepare and practice and how you strive to improve every day. It’s a commitment that the best of the best make every week, every day, every hour, and every moment. Force yourself to be uncomfortable.


Work hard on the right things. It means you must identify the very “little things” that are fundamental to your success, and then you must focus on them, practice them, and strive to execute them to perfection.


There is no secret recipe. If you incrementally improve each day, each week, each month, by the end of the year you’ll see remarkable results and growth. When you zoom-focus on the process, the outcome takes care of itself. Master the fundamentals.


Being mentally strong means you stay positive through adversity. It means you are resilient when facing pressure, challenges and change. Weed and feed: Each day you need to weed out negativity and feed it positivity. You need to weed out the self-doubt and negative talk and feed it positive thoughts, memories and visuals.


Those that succeed, those that reach the pinnacle of greatness, are able to face this battle (overcoming fear) and win.


When the best are in the midst of their performance they are not thinking ‘What if I win?’ or ‘What if I lose?’ They are not interested in what the moment produces, but they are only concerned with what they produce in the moment. Rather than hiding from pressure, they rise to the occasion. As a result, the best define the moment rather than letting the moment define them.


You leave a legacy by living and working with a bigger purpose, you leave a legacy by making your life about more than just you. You leave a legacy by moving from success to significance.


The point is to strive to be your best and inspire others to be their best, because it’s in the striving where you find greatness, not in the outcome.

Which is your favorite tip? What are some other ways your bring out the best in yourself and others?

USA Swimming Offers Athlete Protection Training to All Swimmers! Click Here!

The perfect meet snacks for your swim bag - they won't get all black & squishy like a banana!

Are you moving? How to handle the 120 day rule - as soon as you find out!

Do your goggles fit?

Test: A method to test whether swim goggles fit well or not is to start by holding the goggles

over your eyes and then press into your eye sockets with your fingers in a firm, but gentle

manner. Upon letting go, the goggles should stay in place if they fit correctly. If not,

find another pair and repeat the process.

How can you as a MD Swimmer be heard?

Do you have a suggestion about a meet, award, or website? You have two athlete reps who are your connection to the MD Swimming Board of Directors. Their job is to serve the athletes in MD Swimming by listening to you and bringing your suggestions and ideas to the administrators who make the decisions in our LSC.

Reporting Abuse

 If you or someone you care about has experienced abuse and are unsure how to proceed, please contact Susan Woessner or Liz HoendervoogtUSA Swimming strongly encourages the reporting of sexual miscounduct or bullying by any member. USA Swimming appreciates your willingness to report inappropriate behavior. By contacting either Susan or Liz, you give permission for USA Swimming's Safe Sport Program staff to contact you. Out of respect for the importance of this issue and to encourage honest and effective reporting, knowingly false or vindictive reporting will not be tolerated.

Bullying, by anyone, is Abuse! Report It

Deck Changing is Prohibited! Just don't do it.

What is DECK PASS?


Trivia Question

Winner Gets a $15 i-Tunes Gift Card

Any registered MD Swimming swimmer is welcome to play!!!

New Question:

Benjamin Franklin was an avid swimmer from a very young age. Throughout his life he consistently promoted its healthful benefits. At the ripe old age of 11 he invented a pair of swim fins. What was the obvious major difference between the fins he invented and the ones you use today in practice?

Swimmers who have answered correctly: Lance Rombro, Melody Jones, Ian Corey, Eli Drachman, Matthew Arter

Last Month's Winner: Mia Mesceda, NBAC


Check out Previous Trivia Questions

Please email your answers to by January 12, 2015

How to play 

Winner will be determined by a random drawing from all of the correct answers submitted.

Additional Resources