Sport Today

To all...

I have one year left of high school swimming.  I had a spectacular
freshman year, and two "eh" years.  You know what I'm talking about,
"Didn't you do those times last year, too?"  Two of those kinds of years.
I've dropped, but not as much as I'd like to have.  So, I'm slowly
changing some things about my training regimen, and I'd like the advice of
other swimmers and coaches.  

First of all, what should my diet consist of?  I am constantly eating, and
figure it should at least be healthy stuff.  

Secondly, I need some good sets for weight training on, like, a half-hour
a day.  Assume full use of a well-equipped nautilus and full use of a
well-equipped weight room.  By nautilus I mean the machines, and by weight
room I mean free weights. I use my homemade stretch-cordz after every
other practice, but seriously doubt that it's enough.

Finally, how much effect does running / biking really have?  If it's
beneficial, what's a good daily distance?

I know I'm asking a lot, but I'd really appreciate any responses that
anybody can give.  I'm hardly a newcomer to the sport, but my coaches only
know so much and only went so far themselves, and therefore can't give
much input on many of these topics.

Thanks for anything.

Ryan Walker

Have you considered factors other than your diet and cross-training?
I'm sure you've heard enough about overtraining that your ear could fall
off, so I won't go into a spiel about that (but if you HAVEN'T considered
that, TALK to someone about it...).  But how are you treating yourself as
far as your emotions are concerned?  Are you standing on the blocks before
races thinking, "I've GOTTA do well in this..." and/or getting mad at
yourself after races?  There's a HUGE psychological component to swimming,
and it's quite possible that this is indeed an area where your coaches
don't have much expertise.
Check out books like _Smoke on the Water_ by Dr. Alan Goldberg.  Or, if you
get swimming magazines, look at the titles that they advertise--sometimes
they can be found at public libraries.
Another possibility is the video "Gettin' Better" (I think that's what it's
called) with John Naber.
Good luck on your senior season.  Keep yourself positive.  You train well,
you eat well, you (hopefully) sleep well--you can do it.  Pay attention to
your emotional well-being; it can't hurt, and it just might be the soluiton
to your frustration.
--K