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 – 7 th SC World Championships 1997 400 I.M. (15 y.o.) Olivia Anderson – 7 th 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 only 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 of 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” Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Aerobic OFF Power Circuit OFF EZ Aerobic Longer OFF Aerobic (Spr/Speed) PM Aerobic/ Higher Rest Aerobic/ Higher Rest Aerobic/ OFF OFF Max VO2 Race Pace Max VO2 Race Pace Max VO2  I.M. Weekly Cycle  Dis Weekly Cycle  Macro Cycles?

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