Training for Endurance Training for Endurance A. Career Highlights - - PowerPoint PPT Presentation

Training for Endurance

Training for Endurance

• A. Career Highlights
• B. Program Goals and Philosophy
• C. Culture and Values
• D. Program Description

Career Highlights

• I’m a club coach – only draw talent from a natural catchment area
• I’ve been a head coach since 1993 (26 yrs)
• In my second year as a head coach I developed two FINA “A” girls

who made the Pan Pac team, which was also my first senior team

• I’ve made:
• 3 Olympic teams (1996, 2012, 2016)
• 2 World Championship Teams (LC) (2009, 2011)
• 2 Commonwealth Games Teams (1998, 2002)
• 3 Pan Pac Teams (1995, 1999, 2006)
• 3 Junior World Championship Teams (2006, 2011, 2013)
• 4 Junior Pan Pac Teams (2009, 2010, 2014, 2018)

Career Highlights

I’ve coached national champions in 4 different countries

• Riley Mants – U.S. Nationals 1996 LC 200 Breaststroke
• Tobias Oriwol – British Nationals 2004 SC 200 I.M.
• Francesco Zuccaro – Italian Nationals 2008 LC 800 Freestyle
• 18 Canadian National Champions

12 high school-aged FINA “A” Qualifiers Including four Olympians

• Riley Mants – 200 Breaststroke 1996
• Jenna Gresdal – 50 Freestyle 2000
• Alexa Komarnycki – 400 I.M. 2008
• Brittany MacLean – 400 Freestyle 2012

Career Highlights

Only Canadian coach to have coached 2 medalists at the Youth Olympics

• Lauren Earp – 100 Freestyle Bronze 2010
• Alexander Milanovich – 50 Breaststroke Bronze 2018

Only Canadian coach to have coached 2 Gold medalists at the Junior Pan Pacs and/or Junior World Championships combined

• Hassaan Abdel-Khalik – 2009 Junior Pan Pacs 200 Freestyle
• Britanny MacLean – 2011 Junior World Championships 200, 400 Freestyle

6 Junior World Championship Finalists + Alex M. Hanna Henderson – Most medals (12) at a single Canada Games (2017) Hassaan Abdel-Khalik – Only swimmer to hold all records simultaneously in every Olympic freestyle event in a particular age group (15-17 SC)

Career Highlights

Amanda Reason – World Record 50 Breaststoke LC 2009 Brittany MacLean – 2-time Olympic finalist 400 Freestyle (2012, 2016) Olympic Bronze Medallist 4x200 Freestyle (2016) 2014 Canadian and NCAA Female Athlete of the Year 13 swimmers placed on Junior World Championship teams since 2006 9 swimmers placed on Junior Pan Pac teams since 2009 Carrie Burgoyne – 7th SC World Championships 1997 400 I.M. (15 y.o.) Olivia Anderson – 7th SC World Championships 2016 800 Freestyle (17 y.o.) Kelly Stefanyshyn – Silver medal Commonwealth Games 1998 100 Back (16 y.o.)

Career Highlights

ESWIM currently holds all but 1 LC Girls’ Ontario relay records from 11-12 up to and including the open category (19 out of 20) ESWIM currently holds 44.7% of all female age group national records (combined relay and individual) with a total of 51 records Next closest club is Toronto Swim Club with 8.8% (10 records) ESWIM currently has the most male age group national records with 11.4% Cascade is second with 10.5% (there’s never been a club that has super-dominated the male records) ESWIM currently holds 76% of all girls’ national relay records 11-17 (23 out of 30) Why count Records? – Cutting edge, highest level of excellence Why relays? – Speaks to depth

Program Goals and Philosophy

• 1. Afford an opportunity for all members of the club to excel.
• 2. Swimmers should derive happiness from the pursuit of excellence.
• 3. “Swimming should be an adventure, not an ordeal” – Bob Bowman
• 4. Have athletes at their best in their prime.
• 5. Be the best club team we can be without putting team first.
• 6. Create all-rounders before specialization.
• Specialization should be appropriately timed.
• 7. Create as many swimmers as possible with “the range”. (100-1500)
• 8. Try to have everyone in each group swimming to their potential, not focusing
• nly on the talent.

Program Goals and Philosophy

• 9. Continue to develop FINA “A” swimmers at a minimum rate of 1 every 2 years,

i.e. not just waiting for talent to appear in the program.

• 10. After a period of general development, run programing to allow for

specialization, including the extremes, but the mid/dis ethic must dominate.

• 11. General development phase is aerobic Free/I.M. training (Unlike the sprinters,

those swimmers who will eventually become mid/dis swimmers get to prepare in their specialty area from the beginning of their swimming careers.)

• Identify “drop-dead” sprinters, make some adjustments
• 12. Character development.
• 13. General physical development.
• 14. “Don’t screw the best for the sake of the rest.” – Paul Bergen

Culture and Values

Possibly the most important thing you can establish as a coach. What do you value most?

• Winning?
• Keeping everyone happy (including parents)?
• Minimizing injuries?
• Technique?
• Growth and development?
• Effort?
• Honesty?
• Work Ethic/Attendance?

Culture and Values

I value work ethic and effort (grit) the most. Use of t-shirt slogans to remind swimmers of our values i.e. “hard to beat heart”, “no excuses”, “do what it takes”, “persist” ESWIM is a “work ethic” club not an “underwater kick” club. You have to choose one or the other, hard to do both. Randy Bennett – “Hard to have more than one focus.” Clash of cultures Sprinters vs. mid/dis Mid/dis is vastly a greater number of athletes and generally have a higher degree

• f work ethic.

The process is: not fitness first, not technique first, it’s both at the same time. We don’t work on technique to the detriment of development. Technique must be sustainable under duress.

Culture and Values

Coaches’ and Swimmers’ attitude towards: E-Z vs. Hard Improvement E-Z Improvement is everything that does not deal with pain

• Diet, sleep schedule, time management, lifestyle, technique work

Hard Improvement occurs with pain

• Hard work – training effect (water and dryland)

E-Z improvement risks unrealistic rise in a swimmer’s personal expectations/goals.

Culture and Values

Order of questions parents should ask their swimmers after a race:

• 1. Did you give a 100% effort?
• 2. Did you swim the race the way you wanted to?
• 3. What did you learn from the race?
• 4. Did you swim a best time?
• 5. What place did you come in the race?
• Questions start with intrinsic and move to extrinsic.

Creation of team atmosphere and protection of excellence environment:

• AM Rule
• Dryfits for all drylands, pre- and post-water
• White ESWIM caps only for training

Program Description

Free/I.M.-based before specialization Why freestyle? – crossover effect Work ethic is the guiding principle Speed within an aerobic context – NBAC Race Pace Modal vs. Physiology Modal

• O.A. 15x100@1:20 avg. 1:04

Program Description

Concurrent training model – “a weekly blend of energy systems”

• I.M. Weekly Cycle
• Dis Weekly Cycle
• Macro Cycles?

Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Aerobic OFF Power Circuit OFF EZ Aerobic Longer Aerobic (Spr/Speed) OFF PM Aerobic/ Max VO2 Higher Rest Race Pace Aerobic/ Max VO2 Higher Rest Race Pace Aerobic/ Max VO2 OFF OFF

Program Description

400 I.M. Development

• Add the four stroke 200s – goal-setting rule of thumb
• i.e.
• 2:12
• 2:14
• 2:38
• 2:02 = 9:06 ÷ 2 = 4:33 add :10 for girls

add :12-:14 for boys Predicted time for the girl 4:43 For the boy 4:45-4:47

Program Description

Long Course Training 2-3 sessions per week Training camps tend to do more (80%-100%) Too much LC can dull down your swimmers Training SC makes it easier to maintain race stroke rates And general training intensity NBAC – “We’re training SC yards to race LC metres” Training “the Range” – train primarily for the 400, but do enough speed and endurance work to be able to race successfully in the 100 up to the 1500 MaxVO2 training – Free is 100 pace of 400 Fr

• Strokes are double 200 time and add 12-14 seconds
• Whatever 25% of that sum is, is the 100 training pace

Program Description

Things our young swimmers focus on

• 1. Learning as much as possible about the sport of swimming – laying the

foundation for Senior Competition and Success. (i.e. success at age group competitions is not intended to be a goal unto itself)

• 2. Training with better and better technique on faster and faster intervals
• 3. Learning how to deal with close quarter racing
• 4. Learning how to handle residual fatigue from training – usually starts when

doubles are introduced into the training program

• 5. Learn how to maintain good technique while fatigued
• 6. Introduction of lifestyle information intended for long term development

Program Description

Krisztina Egerszegi 200 back 200 back 100 back 200 back 400 IM Michael Phelps 200 fly 100 fly 200 free 100 free 200 IM 400 IM Katie Ledecky – 100 free – 1500 free Hassaan Abdel-Khalik – 50 free – 1500 free

Program Description

“Building the Engine” – cardiovascular system

• Takes years to develop, most people do “too little, too long”

Advanced, Elite, Junior National groups

• use similar weekly cycles
• use similar set constructions
• a good set needs to be 3-5k or bigger
• within a context of progressive loading
• minimal high-rest sprints with young swimmers
• minimal tapering for competitions
• don’t over-program meets
• Maximum Heart Stroke Volume – Max vol per beat
• 200 max HR
• 195 max cardiac output
• 185-190 MHSV

Aerobic range HRs increase the size of the heart, not MHSV

Program Description

Group Structure The goal is to have the most compatible training groups as possible Age is a secondary factor Typical girl will enter my group at 13-14, boys 14-15 The goal is to be able to coach a talented girl (or boy) for at least one quadrennial – BMac 14-18 yrs. From 2008-09 to 2011-12 Q: How long does it take a swimmer to get into the Head Coach’s group?

• We have 3 move-up periods per year

Q: How much control do you exert over the volumes your assistant coaches are doing?

Program Description

Group Move-Up Criteria

• 1. Coachability – ability to follow instructions
• 2. Ability to learn – capacity for change
• 3. Student of the sport – do they ask questions
• 4. Team player – displays respect for teammates, coaches, and officials
• 5. Work ethic – willingness to complete all aspects of training in the manner

intended by the coach

• 6. Power to weight ratio
• 7. Display a growing commitment to the sport of swimming
• 8. Display appropriate skill level to progress to the next skill level
• 9. Attendance – perfect attendance is encouraged and is necessary to become a

true elite athlete

• 10. Future prospects
• 11. Display ability and interest in multiple events is an asset

Program Description

ESWIM Program Group Flow Chart

High Performance: N/A High Performance 1: 13 & Over Junior National: 11-15 Provincial: 13 & Over Elite: 10-14 Elite Advanced: 13 & Under Advanced Junior A: 13 & Under Junior A Top A: 11 & Under Junior B: 11 -13 Top B: 10 & Under

High Performance

High Performance 1 Provincial Junior National Junior B Top A Top B

• Intro. 5 & 6 = 3 x a week
• Intro. 1 – 4 = 2 x a week

Program Description

Program Description

Program Description

10 20 30 40 50 60 70 Km / week

Mileage Progression of Typical Athlete

TB (8) TA (9) Jr.A(10) Adv(11) El(12) JN(13) HP(14) HP(15) HP(16) HP(17) HP(18)

Program Description

Bell Curves – the “Natural Distribution” Bell Curves There is a bell curve for every event by gender and age Any one parameter in nature falls on a bell curve When looking at an event from one year to the next, “The times stay the same, but the names change” Bell Curves move slowly over time to the right

2 4 6 8 10 50 100 200 400 800 1500

Genetic Suitability by Event

Fast twitch Slow twitch

Sample Sets

A) Long aerobic / Assorted __x400 Free Alternating 1xSwim EZ @6:00 / 1xPull Descending @ 5:30,5:20,5:00…4:30 or 4:20 Objective: Descend pull 400s to goal interval Rule: If swimmer fails to beat any pull interval, they must swim the remaining pull 400s. If they fail to meet the pull intervals while swimming, they put on fins to complete the set. Equipment changes are done after EZ swim 400s. 2K I.M. (5x400 I.M. back to back) usually done SC, always with full stroke Fly. SE – 25:21(5:04 avg) “Cancun Set” 2x50@1:15 (25F/25EZ) 2x50 (1@:50 200 RP / 1@1:10 Cruise between :33-:36 Fr) 1x100 Fast @1:30 (Goal is to be at or faster than back half of 200 LTB) 3x100 (2xEZ @1:45 / 1xEZ @ 3:00-4:00)

Sample Sets

B) Turn and go / Pyramids Flying Wedge

100 Pace 2:00 1:30 1:20 1:15 1:12 1:10 1:08.9 1:07.5 Interval 2:00 3:00 4:00 5:00 6:00 7:00 8:00 9:00

• ->

100

• ->

100 200

• ->

100 200 300

• ->

100 200 300 400

• ->

100 200 300 400 500

• ->

100 200 300 400 500 600

• ->

100 200 300 400 500 600 700

• ->

100 200 300 400 500 600 700 800

Sample Sets

B) Turn and go / Pyramids Cosmic Wedge – Read down by column (100, 200, 300, 400, 500…) Wedge Principe – Read down by column (500, 400, 300, 200, 100…)

100 @ 2:00 200 200 @ 3:00 300 300 300 @ 4:00 400 400 400 400 @ 5:00 500 500 500 500 500 @ 6:00 Interval 100 Pace 500 7:05 1:25 400 400 5:20 1:20 300 300 300 3:45 1:15 200 200 200 200 2:20 1:10 100 100 100 100 100 1:05 1:05

Sample Sets

C) Straight Set – Short Rest 12x400 Free swim @Best interval + Best average MS – Interval 4:40 Avg 4:32 (SC) 30x100 Free swim @1:20 Best Average (SC) SE 1:04 BMac 1:04 15x100 Free swim @1:30 Best Average HAK :58.00 (SC) 10x150 Free Pull @2:20 Best Average (Buoy/Band) BMac (LC) 1:41.7(2011), 1:38.5 (2012)

Sample Sets

D) Recovery Check Ex. 3 Heart Rates: 1 Immediate 185 1 +1 Min 135-140 1 +2 Min 105-120

Sample Sets

E) Kick Test Sets

• 1. 50k for time
• 2. 100k for time
• 3. 200k for time
• 4. 400k for time
• 5. 800k for time
• 6. 1500k for time
• 7. 10 x 100 @ 2:00 k Best Avg.
• 8. 10 x 50 @ 2:00 k Best Avg.
• 9. 16 x 50 @ 2:00 k Best Avg.
• 10. 16 x 50 @ 1:30 Weight Belt K Best Avg.
• 11. 4 x 300 K @ 5:00 Best Avg.

Sample Sets

F) Skill and Pace Test Sets

• 1. 15 x 50 @ ___ descend 1sec per 50m
• 2. 8 x 50 @ 1:30 stroke and time add-up
• 3. 12 x 50 pull @ 2:00 Best Avg.
• 4. 12 x 50 swim with small paddles @ 2:00 Best Avg.
• 5. 5 x 50 @ 3:00 descend 1-5 to max, take stroke counts – “efficiency test”
• 6. 5 x 200 @ 4:00 (5:00 breast) “step test”
• 7. 40 x 50 – 5 x 4 x 50 Cruise @ :55 can be free

4 Stroke @ :50 Best Avg. Rec. Sr Counts (SMc Fly LC :34 / 30)

• 8. 40 x 50 – Alt. 1 x 50 @ 1:20 200 R.P. +5

get stroke count 1 x 50 @ 1:10 200 R.P. -1 get stroke count

• 9. 25 for time full Power Tower bucket

(AM :22 for breaststroke)

Sample Sets

G) Aerobic Endurance Test Sets

• 1. 2k I.M. for time (5 x 400 I.M. back to back)
• 2. 3k Free for time
• 3. 5 x 400 Free @ best interval and Best Avg.
• 4. 1500 stroke for time
• 5. 5 x 400 stroke or I.M. @ 6:00/6:30/7:00 Best Avg. (approximately 1 min. rest)
• 6. ___ x 100 Free @ best possible interval (up to 20 max)
• 7. 13 out of 13 add-up (@ one minute rest between swims)
• 8. 8 x 200 stroke @ best interval Best Avg.
• 9. 3 x 1500 @ 20:00 Best Avg.
• 10. 3 x 1500 @ best interval Best Avg.
• 11. 5 x 800 @ 12:00 Best Avg.
• 12. 5 x 800 @ best interval Best Avg.
• 13. 3 x 800 @ 9:30 Best Avg.

Sample Sets

G) Aerobic Endurance Test Sets

• 14. 20/30 x 100 @ 1:20/1:30 Best Avg.
• 15. 3 x 400 Free @ 5:00 Best Avg.
• 16. 10 x 300 Free @ 4:00 Best Avg.
• 17. 15 x 400 Free @ 5:30 Best Avg. SC
• 18. 10 x 400 Free @ 5:00 Best Avg. SC
• 19. 5 x 400 Free @ 4:30 Best Avg. SC

Sample Sets

H) Aerobic Power Test Sets

• 1. 10 x 150 Free @ 3:00 for add-up 1500
• 2. 10 x 150 Free Pull @ 2:20 Best Avg. – Buoy/Band only
• 3. 8 x 100 Choice @ 1:10/1:15/1:30/1:40 Best Avg.
• 4. 12 x 75 Choice @ 1:30 Best Avg.
• 5. 10 x 100 FINS @ 2:20 Best Avg. Breast or Fly (SMc 1:05.7 Avg. LC)
• 6. 20 x 50 FINS @ 1:10 Best Avg
• 7. 6 x 100 @ 1:30 Best Avg. dive #1
• 8. 10 x 200 @ 3:00 Best Avg. (Free or Stroke)
• 9. 5 x 200 Choice @ 5:00 Best Avg. from dive

Sample Sets

All-Time Best 5x200 @ 5:00 Test Set Women Men Women Men Short Course Stroke Short Course Long Course Stroke Long Course 2:04.3 Freestyle 1:55.0 2:10.6 Freestyle 2:00.0 Alexa Komarnycky Francesco Zuccaro Marylyn Chiang Francesco Zuccaro 2:22.2 Backstroke 2:07.2 2:19.0 Backstroke 2:16 Alexa Komarnycky Richie Stokes Meryn McCann Tobias Oriwol 2:36 Breaststroke 2:34.2 2:39 Breaststroke 2:37 Riley Mants Bogdan Knezevic Riley Mants Andrew Chan 2:25 Butterfly 2:13.4 2:28 Butterfly 2:16.5 Monika Stitski Adam Pendry Kristy MacLennan Thomas Jobin 2:19.8 I.M. 2:14.5 2:26 I.M. 2:19 Alexa Komarnycky Tobias Oriwol Carrie Burgoyne Owen MacGregor

Sample Sets

I) Critical Speed and Race Pace Test Sets

• 1. 20 x 50 Choice @ 1:00 Best Avg.
• 2. 15 x 100 Choice @ 2:00 Best Avg.
• 3. 10 x 150 @ 4:00 Best Avg. (can be Free/Stroke/I.M. combo)
• 4. 8 x 100 Choice @ 4:00 Best Avg. from dive
• 5. 6 x 50 Free or Fly @ 6:00 minimum breaths – goal is 0 breaths for the set, including penalty breaths
• 6. 10 x 50 Choice @ 3:00 Best Avg. from dive
• 7. 12 x 50 Choice @ 2:00 Best Avg. from dive
• 8. 16 x 50 Choice @ 1:30 Best Avg. from push
• 9. 20 x 50 Choice @ 1:00 Best Avg. from push
• 10. 10 x 100 @ 3:00 Best Avg. Free or Stroke
• 11. 6 x 100 @ 6:00 from dive – to complete set, 6 within 6 or 5 within 5 or 4 within 4

3 within 3 or 2 within 2 or 1 within 1

• 11. 8 x 100 Free @ 2:30 Best Avg. SC (test set for entire club)