Irish Age Group Division 2 Championship Limerick 2014

Well done to all the swimmers who travelled to Limerick recently for this competition.

Robyn Beattie, Sophie Bryson, Alice Cross, Harry Cross, Cameron Forrest, Dylan Griffiths, Ben Harding, Amy Jennings, Oliver Kidd, Rachael Ledbury, Caleb Maguire, Caoli Maginess, Ryan McCracken and Grace McNamara.

irish div2 results

Lisburn swimmers managed an amazing 45 PBs in all. 6 achieved medals with 4 swimmers qualifying for the I.A.G. Division 1 Championships. 3 received “speeding certificates” for swimmers who have exceeded the I.A.G. Championship standards by 2%. (the only time a speeding certificate is a good thing!)

iag div2

The club swimmers also got to meet 2012 Olympic finalist Melanie Nocher, who signed T-Shirts and posed for photographs. Melanie commentated throughout the whole meet, making sure the spectators were cheering on their clubs.

Thanks to the coaches from all the swimmers and parents for all their hard work and support at Limerick

coahces div2

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Summer Age Group Skills Camp

Bangor Aurora Aquatics & Leisure Centre

18th to 22nd August 2014

For more information click on the link below

UPC Summer Skills Camp (August 2014)

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Annual Club Awards Night

It was a great night at Lisnagarvey hockey Club on Friday 20th June. A large number of swimmers, parents and coaches came along to enjoy some good food and a chance to chat.

Club president Jack Beattie introduced the awards part of the evening. He congratulated Rachel Bethel on behalf of the whole club on being selected for Commonwealth Games this summer. He showed a newspaper cutting of Head Coach Richard Gheel, who was part of the Edinburgh 1986 Games team before going on to the Seoul Olympics in 1988. Unfortunately neither Rachel nor Richard were able to attend the evening.

Betty Beattie presented the Club records for the season, before Stan Sheppard, a senior member of the coaching team, presented the trophies. The Offical/Volunteer of the year award was shared between Kim Cox and Liza Watson.

Pictured below is the Club President with this year’s Aquasprints captains with a beautiful cake to celebrate the team’s hard work and achievements. For pictures of the award winners, see the club facebook page. Follow the link below to see the list of the award winners

LCSC swimming awards 2014 updated

Congratulations also to the award winners in water polo and diving

 

cake

 

Awards Night 2014 486

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DIVING & WATER POLO AWARDS 2013-14

Congratulations to all those who participated or competed in water polo and diving this season. Particular mention goes to the award winners below. Well done

DIVING AWARDS June 2014:“Lisburn City Divers”
Thomas Grattan Outstanding Diver
Jason Park Runner up  Outstanding Diver
Felix Forde Most Improved Diver:  Intermediate Divers
Jack Netherton Endeavour:  Intermediate Divers
Sophie Browne Most Improved Diver: Beginner Divers
Sushruth Ramesh Runner up Most Improved Diver: Beginner Divers
Finn Hewitt Endeavour:  Beginner Divers

Diving Instructor:  Maureen McCoy

WATER POLO AWARDSJune 2014“Lisburn City Spears”
Callum Bryson Outstanding Player Under 12 years
David Cleland Outstanding Player 12 years & over
Darragh Quinn Runner Up Outstanding Player Under 12 years
Connor Mason Runner Up Outstanding Player 12 years & over
Harry Hughes Most Improved Player Under 12 years
Jake Cochrane Most Improved Player 12 years & over
 Bobby Seawright Endeavour Award Under 12 Years
Phillip Cox Endeavour Award 12 Years & Over

Water Polo Coach:  Nathan Taylor

 

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Swimmers of the month April and May 2014

It has been a hugely busy last few months in the club.

All the swimmers have been training hard and it has taken time to manage to get as many pics of our swimmers of the month for April and May as we can.

Thanks to coaching staff, CCO, Designated person and the committee for their hard work throughout the season in ensuring that swimmers of the month took place. Seeing the many happy and proud young faces confirms how important it is to reward hard work and commitment. If your name or pic has been missed then email louisesands@sky.com so that we can add you to the list

Dev 3                  May – Tara Emmett

Dev 2                  April – Bea Cross                  May – Niamh Slattery

Dev 1                  May – Sophie Harbinson

Age Group 2       April – Robyn White           May – Sasha McKeown

Age Group 1       May – Ben Harding

National Junior  April -Lauren Walker      May – Andrea Cox

National Senior  April – Caoimhe Quinn     May – Rachel Bethel

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Mental Toughness in the pool

VISUALIZATION

Tiger Woods has been doing it since he was a kid, Jack Nicklaus swore by it, Muhammad Ali used  it, and Michael Phelps is renown for doing it in training as well as competition. It’s a mental training technique called visualization, and it is one of the most powerful tools that a swimmer can put in their arsenal.

The process of visualization – or mental imagery — is fairly simple. You sit down, close your eyes, and essentially daydream yourself achieving your goal. Done consistently it helps you “hard-wire” a good performance in your brain, so that when it comes down to race-time you fall back on autopilot, having already swam the race a hundred times in your mind. It is also a fantastic motivational tool; using it consistently helps keep you dialed in on their desired result.

Why it’s So Effective

The brain cannot tell the difference between imagined or real experiences. Research done on weight lifters showed that brain patterns activated during lifting were similarly activated when they visualized themselves lifting the weights, with the mental rehearsal being nearly as effective as physical practice. More importantly, it was shown that doing both was more effective than performing either solo.

Of course, sitting around visualizing the perfect performance doesn’t replace the necessity of hard work in the pool, but rather, when done in tandem with consistent, intelligent effort in practice you maximize the chance of swimming out of your mind come meet time.

HOW TO USE VISUALIZATION TO SWIM FASTER

Like anything else, using mental imagery is a skill. It’s something best done consistently and habitually. It’s something you use months in advance of the big race, a skill you hone and will eventually master.

Here are some tips for making the most of this skill:

Have a specific outcome. For swimmers this is easy. We deal in tenths and hundredths of a second. A time you want to swim. Winning. Whatever the goal, make sure that it is clear as day.

Make the outcome positive. Seems obvious, right? But your brain will wander towards the W.P.O.’s (worst possible outcomes) often at first. Each time this happens, simply take a breath, acknowledge that you let the imagery get away from you, and reset.

Imagine yourself calmly dealing with setbacks. Things shouldn’t go perfectly every time you run through race day. There are a variety of things that could (and should) go wrong within your mental imagery. The car breaks down on the way to the meet. You only get a shortened warm up. The swimmer beside you bolts out to an early lead. These are all things that you should incorporate to your frequent visualization sessions, so that when something does go awry at the meet (and something invariably does!) you will be cool as a cucumber.

When you notice yourself wandering, stop, reset and start again. Especially as you first start out trying visualization you’ll find that your brain will want to play hooky and think about other stuff. Did so-and-so like my status yet? I wonder if the game is on yet? When your thoughts wonder, catch yourself, reset, and start over.

The more details the better. The more real the mental image, the more convinced your brain will be that this is real life. Imagine the texture of the block under your feet. The deep breaths through your nose as you await the starters gun. The background noise of the crowd. The way your hand slices through the water. From there move to the sensations and feelings you experience over the course of the day. How loose your muscles feel as you warm up. The adrenaline coursing through your blood and butterflies in your tummy in the moments before the race. The elation that washes over you as you touch the wall and look up at the scoreboard.

The more you do it, the better you will get at it! Mental imagery is a tool, not a last minute patch for insufficient preparation or training. Incorporate it into your daily training, and you’ll find that the visualizations get richer in detail and truer to life.

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Summer training timetable

The last training sessions for Dev Squads 1,2, & 3, Age Group Squads 1 & 2 and Club Training Group before the club splits for summer are as follows:

Dev 3: Either Sunday 29th or Mon 30th June (Depending on which session you normally attend)

Dev.2: Either Sunday 29th or Mon 30th June (Depending on which session you normally attend)

Dev.1: Sunday 29th June

Age Group Squad 2: Monday 30th June pm

Age Group Squad 1: Monday 30th June am

Club Training Squad: Sunday 29th June

POOL & LAND TRAINING DURING THE SUMMER FOR NJS & NSQ AND THOSE ATTENDING DIV.1/YOUTH/SENIOR CHAMPS, BRITISH CHAMPS & COMMONWEALTH GAMES can be found on the link below

(Be on poolside 10mins before start for loosening/Warm Up or Core Stability)

Training at Leisureplex unless otherwise stated

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Swim Ulster Summer Meet results

Well done to all the club swimmers who competed at the Swim Ulster summer meet last weekend

Click on the link below to find the results

Results SU Summer Meet 2014

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6 Things Holding You Back from Swimming Success

They make it look so easy. So simple. Like you could just reach out and with your fingertips graze the stars.

Any time swimming makes one of its few and far between appearances on television, along with it appears the glossy, over produced bios of our sport’s top athletes. The vignettes where we learn more about how the swimmer came up, their family, and how they were always destined to be champions.

What these features generally do not show is the grind. The struggle. The frequent doubt and second-guessing that comes with chasing down greatness. They forget to show that for each of these athletes, all the way up to Michael Phelps, they were subject to the same difficulties that befall the rest of us.

Whatever your goals, here are six common pitfalls that swimmers fall into while chasing their own version of swimming success:

1. Not dreaming big enough.

There are a heap of reasons why so many swimmers don’t dream big enough. People they trust or who are in authority positions have derided their ambitions. They feel that their surroundings (pool, coach, team, etc) aren’t in line with their goals. The paralysing thought of a failure as grand as your ambitions.

Whatever the case may be for you, at the end of the day clear your mind and ask yourself with complete sincerity: Why not you? Why not now?

2. You chronically plan.

You’re a master of goal setting, outlining elaborate, beautifully detailed goals. You go so far as to construct a carefully thought out goal plan, listing all of the things you need to do to achieve said goal. You write out the goal, create a list of affirmations, even go out and buy a log book as well as an app so that you can track, measure and analyze your progress.

You do everything except acting on it. For some that first step is such an overwhelming commitment that it terrifies them from taking it. Combat this by making it small, non-newsworthy, and something you can do with complete immediacy. (No waiting!)

3. You’re dependent on talent for swimming success instead of hard work.

We have all swum against kids who were designated as mega-talents. They appeared to have the sport on a string. The most striking examples of these are the kids who have the early growth spurt in addition to an easy knack for the sport.

Talent and size will only take you so far. Janet Evans, legendary American distance swimmer from the late 1980’s and early 1990’s is a perfect example. A shade over five feet, she had an unconventional stroke, but otherworldly work ethic, routinely crushing 10,000m workouts.

Don’t fall for the trap of believing that talent or genetics will get you to the next level.

4. You are expecting instant results.

I know how frustrating it can be when things don’t fall into place quickly enough or as quickly as you planned they would. It’s all the more infuriating when you did everything properly; your nutrition was spot-on, you attended every practice, you even devoted an extra fifteen minutes after each workout to do bonus core work. And yet, you still aren’t seeing results fast enough.

Your first instinct will be to throw in the towel. After all, the process isn’t working, right? Wrong. The process is working. You are improving; and success in the pool is never an overnight deal. Keep hammering at it, and realize that even though results aren’t piling up as quickly as you’d like, you are still improving.

5. Not trusting the process.

Similar to how we seek instant results, our head starts to cook up all sorts of negative stuff when we view things as not going as anticipated. We imagine that our natural speed has capped out. That we aren’t built to swim fast. That we aren’t deserving to swim at an elite level.

When these thoughts happen we tend to look for a way out, and this generally uncludes switching tack mid-course. Bailing pre-maturely doesn’t allow you the opportunity to allow the process to run its course, which means you will never know whether you would have succeeded had you stayed on track.

Understand that doubt is inevitable in moments of struggle, but don’t allow panic to derail your plan.

6. Comparing yourself to others.

I still do this on occasion, and I want to punch myself in the face each time I do because it’s utterly pointless to compare, measure and stack and serves nothing.

Stop comparing yourself and your swimming to those around you. Your swimming is completely and unequivocally yours. The splits the kid in the lane next to you might seem other worldly, but don’t let them discourage you.

Rather, follow your own path, direct all your energy inwards to improve every facet of your swimming you can, and ignore the sideshow.

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Summer skills camps for younger swimmers

Swim Ulster are proud to announce two new initiatives intended to help aid the development of young swimmers. The flyers for these initiatives can be found by following the links below.

 These camps are a week long opportunity for younger swimmers to develop their skills base and training etiquette prior to the start of the new season. These are open to any club swimmer from across the province whether residing in the area or there on holiday.

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