She thoroughly cleaned up in Rio, winning four gold medals—three of them individual—and a silver. Her 400 and 800m freestyle wins were devastating, with her margin of victory in the latter a staggering 11-plus seconds. She swept the 200-400-800m freestyles, something that hadn’t been done since 1968, displaying a once-in-a-generation range of speed and ability. She’s now a two time Olympian, kicked an American Ninja Warrior’s butt at a made-up game on Ellen, and tossed a heater when she threw the first pitch at a Washington Nationals game. And did we also mention that she’s only nineteen years old? Here are some goal setting tips us mortals can pick up from the greatest active swimmer on the planet:
Keep them visible.
Thinking and dreaming about our goals is easy. Everyone does that. If you are even mildly serious about crushing your goal, jotting it down and having it in sight is almost mandatory. After all, something changes when you take literally five seconds to write down your goal. It becomes a little more real. When Ledecky and her coach Bruce Gemmell sat down after the 2013 FINA World Championships, where she rocked the world records in the 800m and 1500m freestyles, they discussed what was possible over the next three years leading into Rio. They decided on two goal times: 3:56 for the 400m freestyle, and 8:05 for the 800m freestyle. Even though they kept the goals to themselves as they prepared for the Olympics, the goals she had set were never far—she had written “565” to signify her two goal times on her pull buoy. Every day during her swimming workouts, during the long 8,000-9,000-yard training sessions with a nearly endless number of flip turns, those three little numbers were there waiting for her, motivating her, reminding her of the purpose of all the work. And how did she do in Rio? She pretty much nailed her goals right over the head, swimming a 3:56.46 in the 400m freestyle, and 8:04.79 in the 800m freestyle.
Be willing and ready to fail.
The word failure carries with it so much negative baggage that the moment we slip up, fail, or otherwise disappoint ourselves we quit. We tell ourselves, “Ah, we didn’t really want it that bad” and move on to the next thing, never giving our goals a fair and consistent effort. Which is too bad, because without the ability to brave the initial hurdles and resistance we can never truly improve or advance towards the hard and rewarding things we want from life. One of Ledecky’s strengths is her willingness to fail in practice, to see past the initial struggle and keep at it. In Angela Duckworth’s book Grit, her coach related just how serious Ledecky was when it came to being willing to fail: Nobody likes failing at something or not being good at something the first time out. Being willing to fail is not about getting comfortable losing or sucking—it’s using the rage and frustration from not nailing it the first time to get the hang of it in future attempts.
Surround yourself with people who will bring out the best in you.
If you looked at the people you keep in your circle, would you say that they are inspiring bigger and better things out of you, or are they encouraging mediocrity and the status quo? When you hang out with people who are doing the things you want to do it’s inevitable that their influence will help push and propel you upwards. Ledecky, having outpaced the female swimmers on her team, trained predominantly with male swimmers in the lead up to Rio. During altitude camps at the United States Olympic Training Center, she would go head to head with male swimmers on the national team and routinely “break” them. One of the male swimmers that Ledecky “broke” included Conor Dwyer, who is no slouch himself in the middle distance swimming events—he placed 4th in the 400m freestyle in Rio and won a bronze in the 200m freestyle. By surrounding herself with swimmers who were faster than her she rode their wake towards faster swimming, elevating her to times and records that are so far and above the competition it’s ridiculous.
Meet and Exceed Your Goals
Whatever your goals are—whether it be learning how to swim faster freestyle, or get that promotion at work, or get in better shape—there are lessons that the top swimmer on the planet can teach you. Write out your goals and keep them in sight. Be ready to fight back against those first few moments of difficulty. And surround yourself with people who will push you upwards. Featured photo credit: Flickr via flickr.com
