Swim Coach Jason Training Blog

Phelps in the early stages of respectable fitness.

2012-01-04T14:12:00.000-08:00

Phelps & Bowman: The Last Push - by Craig Lord. Oct 24, 2011

The smile broadened on Bob Bowman's face as the question drew to a close: where are we in terms of Michael Phelps and his last Olympic campaign? The laughter followed the answer: "We are in the very early stages of regaining a respectable fitness level."

Respectable was a good word, apt and apt to make mortals groan ever so slightly. Bowman was talking the morning after watching Phelps win two races on day 1 of the world cup in Berlin last Saturday, including a 400m medley in a career best that challenged the 4min mark despite the obvious high count of mistimed turns (some too approaches short, some too long). That afternoon, Phelps would cruise to two more victories, over 200m medley and 200 backstroke, each hardly faultless but each confident and controlled reflections of a man who had reconnected with the will to do what it takes to be at his best.

Back home two weeks ago, Phelps heard Bowman tell the squad in Baltimore that a 5km test set was the order of the day. 'You can do a 'fly set,' Bowman said to Phelps, who replied "I'll do the 5000'.

"He didn't get anywhere near his best effort but it was solid and he worked it really hard, did a good job, he got a lot out of it and it was the first time he took on a challenge like that since Beijing," Bowman told SwimNews. "We will just start adding things like that in. The better shape he's in the better he'll do that sort of thing." And the fitter and faster he will be come the moment of need.

In two of the three years since those eight gold medals rocketed Phelps to a uniquely lofty plinth in the sporting pantheon, it has been May before he has shown in any kind of international racing of note. Post-major and pre-Christmas season, Phelps was missing sessions, promoting his foundation, swim school, sponsors, and spending time doing some of the stuff he hadn't had a chance to do before.

Very different on the eve of Olympic year. "He's here actually competing in October which is good because that gets the mental switch turned," said Bowman. "He can train a lot better when he's doing meets. He's done a good job in training since Shanghai (he took a week out after world championships, in the main because US nationals stood in the way of a normal return home for any in China with domestic programmes to run) and he's having some good meets here so I'm hoping he can carry that through into another good training camp in Colorado."

Straight from Berlin? "Yes. Right now." That'll teach him. Through laughter and hold his hands in a fake grip, Bowman says: "While I've got him I wanna hold on to him."

So his commitment level, compared to 2009-10 - is there a distinct difference? "Oh, distinct, very distinct … being there but being invested in what's going on, being engaged in it, being willing to do what it takes to get back to where he can be competitive."

The next 18 days will be spent at altitude in Colorado before Phelps races in Minnesota. "He always comes out of it better," says Bowman. "Our goal when we go to altitude is to improve their aerobic fitness though we do other types of training. I think the other part of Colorado for us is just a complete focus on swimming - and there's nowhere to go and nothing to do, it's eat, sleep and swim. So I think that's probably the biggest benefit if you can just kinda clear your mind. I know it is for me. I love going there. My staff at home knows when I'm up there I call home maybe every other day and they leave me alone, so I don't have to be distracted."

When asked if he enjoyed being in Colorado, Phelps smiles and resets the question: "Do I enjoy it or do I think it benefits me? I definitely get benefits from going there. Being able to spend pretty much 24 hours a day just focussed on swimming. It's good. It fees a lot longer than 18 days sometimes but I know in the long run it'll be good for me. Hopefully I will only have two or three more trips in my career out there [to Colorado], so I'm counting."

He's a man ready to move on but his mission is solid and sound, his commitment beyond what he had been able to give of late. Said Phelps: "My training's going really well. A lot better than when you last saw me. Being able to come out with the times, there's a lot of positives." The times were "a lot better than what I've done in the past", the record confirming that October and what Phelps did in Berlin have not been seen in the same sentence for quite some time.

"I'm just excited to be able to be taking steps in the right direction, being able to come back and race the IM last night, then back up in the medley and back today," said Phelps on Sunday. " It's fun. This is the kind of stuff I like, being able to get out, race, be satisfied, be happy with what's going on. It's been a while since I felt like this."

Was he look looking forward to his last Olympic campaign? "I'm excited. Taking the steps I have leading up to Moscow and then here [Berlin], it's probably as excited as I've been for the sport of swimming since leading up to Beijing. I'm just happy I'm able to get that feeling again and find that hunger. It took a while for me to find it but I'm glad its back and I'm looking forward to next year."

You can read much more about Bowman and Phelps, their journey and what one journey's end may mean for a new beginning in the next edition of the SwimNews Magazine.

New year, new post.

2012-01-04T13:44:00.000-08:00

Okay guys 1st workout up here in a while and its a doozy of a set. Do it in three parts.

Part 1 - two days out. Warm up, then hit a 400 free as fast as possible. Go for a best time.

Part 2 - work out the average 200 pace for you swim. Then relax.

2days later
Warm up
1x300 with drill
8x50 dec pairs
2x150 drill/kick/swim x50
8x25 sprinting for 15m
1x200 easy
Main set
6x200 as
#1 - ave 200 from test +30 sec
#2 - at ave 200 from test
#3 - ave 200 from test +20 sec
#4 - at ave 200 from test
#5 - ave 200 from test +10 sec
#6 - at ave 200 from test

All done with under 60 sec rest
1x300 easy with drill

3x400 using the previous 6x200 as guides to neg split
1st 400 neg split as 200's #1 combined together
2nd 400 neg split as 200's #3&4 combined
3rd 400 neg split as 200's #5&6 combined
All done with under 60 sec rest

1x300 easy with drill

part 3 - forgive me

Justin Bieber likes to swim - new wiki answers post

2011-02-17T12:13:00.000-08:00

A new post on Wiki Answers, answers the long wondered question.

Does Justin Bieber like to swim.

the answer is Yes, apparently

http://wiki.answers.com/Q/Does_Justin_Bieber_like_to_swim

thanks for the info Wiki answers.

Thorpeedos off the starboard bow.

2011-02-02T13:05:00.000-08:00

Interesting news from Austrailia can be found on www.Sportal.com.au

Ian Thorpe has confirmed he will come out of retirement and return to international swimming in a bid to compete at the 2012 London Olympics.
Thorpe, who walked away from elite swimming four years ago, made the announcement at a packed media conference in Sydney on Wednesday.
The 28-year-old revealed he reached his decision in September and has been training in eight different Sydney pools in a bid to keep his comeback a secret.

He says good friend Geoff Huegill's successful return to the pool at the Delhi Commonwealth Games and a visit to the Olympic venue in London reignited his passion for the sport.
"It hasn't been something that I have taken lightly in making a decision to return to competitive swimming but I actually made a decision in September," Thorpe said.
"When I made that decision I was flying over the Atlantic and I then went on to not being able to say anything because I was actually commentating for the BBC so it was sitting in my gut for a while."
"I was then taken to see the swimming venue for the London Olympics, it's an extraordinary venue and I could actually taste it ... and I haven't felt this way about swimming for a very long time."
"I didn't at any stage get back into the pool to get fit, I didn't get back in the pool for any other reason than to be back at the stage of being able to compete at an elite level."
"So when I initiated the training I promised myself first to train for three days without pulling the pin on it, then I said if I got through that I would give myself three weeks, and if I got through three weeks I'll go for three months then make a decision about this."
Thorpe, who collected nine Olympic medals including five gold, 11 World Championship gold medals and 10 Commonwealth golds before walking away from the sport, will be based in Abu Dhabi in a bid to avoid the glaring media spotlight in Australia.
Australian head coach Leigh Nugent, who has been coaching Thorpe via text message since September, will continue to oversee his training from Australia in conjunction with other unnamed international coaches.
Thorpe plans to target the 100m and 200m freestyle relays but would not rule out contesting the 100m and 200m individual events should he successfully qualify at the Olympic trials next March.
He also indicated he may continue swimming beyond the London Olympics.
"I never thought this would happen," Thorpe said.
"I never thought that I'd be swimming in a competitive way."
"I'm very glad that I am. I've spent four years away from the pool and I needed those four years."
"I'm back in and I am happy with what I am doing."
Australia's most successful Olympian dabbled in television presenting, fashion design and a wide range of business ventures over the last four years.
He now has 19 months to prepare for his third Olympic Games but must wait nine months before he can return to international competition.
Under FINA regulations, competitors must be registered for drug testing for at least nine months before returning to competitive swimming, meaning the Sydney sider must apply by May in order to contest the Olympic trials next March.

Ian Thorpe was one of my favorite all time swimmers, and it will be interesting to see what (if anything) he came come up with.

This is the best Ad for Masters swimmers and Trialthlete alike - get inspired

2011-01-30T17:06:00.000-08:00

Its a great ad, what a story

You should watch this - Diana Nyad's Extreme Dream

2011-01-24T06:42:00.000-08:00

Wow

US Masters swimmer breaks Six Masters World Records in One Race

2011-01-20T06:59:00.000-08:00

Hey Guys, I just read this piece on Swimming World web site for this and other stories on swimming chech out http://www.swimmingworldmagazine.com

Laura Val Breaks Six Masters World Records in One Race -- January 18, 2011

SAN FRANCISCO, California, January 18. LAURA Val wasted no time in setting new Masters world records in the 60-64 age group, bettering the marks in all the short course meters freestyle events in one race at the 1500 Meter Swim event at The Olympic Club.

Val, a regular on the Swimming World Magazine list of the top Masters swimmers of the year, is now 60 years old according to FINA rules that determine an athlete's age as of December 31. She ushered in the new age group with a 1500-meter freestyle race, setting world records with each intermediate split. She started with a 29.89 at the 50-meter mark, erasing the six-week-old 50 freestyle record of 30.01 set by Charlotte Davis.

At the 100-meter mark, another record fell, this time Davis' 1:06.58 from last December with a 1:05.16. At 200 meters, Val took down Conny Boer-Buys' 2:31.69 with a 2:24.19.

At the 400-meter mark, Val began crushing the records, this time erasing Barbara Dunbar's world record of 5:22.47 with a 5:02.65. The 800 freestyle record didn't stand a chance when Val reached that point in the race, with Val touching in 10:21.68, ahead of Dunbar's 10:58.58.

To top off the day, Val finished her 1500-meter swim with a blazing time of 19:38.63, taking down Dunbar's record of 20:46.82.

Val now owns the short course world records in all the freestyle events for the 55-59 and 60-64 age groups, as well as all the long course freestyle records in the 55-59 age group.

Women 60-64 1500 SC Meter Freestyle
===============================================================================
Name Age Team Seed Finals
===============================================================================
1 Val, Laura B 60 Tamalpais Aquati-38 20:00.00 19:38.63
29.89 1:05.16 (35.27) 1:44.35 (39.19) 2:24.19 (39.84)
3:04.03 (39.84) 3:43.74 (39.71) 4:23.40 (39.66) 5:02.65 (39.25)
5:42.50 (39.85) 6:22.34 (39.84) 7:01.92 (39.58) 7:41.50 (39.58)
8:21.75 (40.25) 9:01.62 (39.87) 9:41.84 (40.22) 10:21.68 (39.84)
11:01.81 (40.13) 11:42.02 (40.21) 12:21.83 (39.81) 13:01.82 (39.99)
13:42.09 (40.27) 14:21.93 (39.84) 15:02.32 (40.39) 15:42.12 (39.80)
16:22.05 (39.93) 17:02.12 (40.07) 17:41.88 (39.76) 18:21.22 (39.34)
19:00.23 (39.01) 19:38.63 (38.40)

So it looks like the challenge has been made. now its your turn

nice 4k practice for those who bore easy

2011-01-17T13:07:00.000-08:00

1x500 F/c swim dec 100's 1-5
2x250 as 100IM 50F/c 100IM
4x125 as either 100 f/c 25 IM stroke or 100IM +25 IM stroke
8x75 odd F/c dec 25's 1-3 even IM (No f/c)
20x25 as (4x25 Max effort 1x25 Easy) x4
10x50 Pulling Breathe 5 and breath 7 each 25
and then either
5x200 F/c short rest
or 10x100 f/c off short rest
Kicking to finish practice

Nice little set - with Tonnes of Kick - lovely jubbly

2011-01-17T13:05:00.000-08:00

Warm Up
8x100 odd f/c dec 100's 1-4 even IM or MI
8x25 sprint on Choice

Main set 3 sets
4x25 Kick max effort
2x50 Kick even more max effort
1x100 Kick biggest effort ever!
1x300 Pull breath 5

Swim down
8x25 drill

Masters Distance pacing set - 60 mins

2011-01-14T07:24:00.000-08:00

Warm Up
8x75 as 50 swim 25 kick (all choice - same swim and kick)
8x25 IM Drill/swim x 25

Main set
4x400 descending 1-4 as follows

1x400 Fast - the faster this swim is , the more challenging and rewarding the set becomes.
1-2mins min rest
2x200 Fast 15-20 sec between 200's- add up times for 400m (faster than 400m before
1-2 mins rest
4x100 with 10-15 sec rest between 100's - add up times for 400m faster than 2x200 before
1-2 min rest
8x50 on 5-10 sec rest between 50's - add up times for 400m faster than 4x100 before.

Swim down to finish.

Most swimmers attempt this set on Frontcrwal, however the set can be done on IM in the following way

1x400 as 4x100IM continuous swimming
2x200 as 200IMs
4x100 as 100 fly 100bk 100 brst 100 f/c
8x50 as 400 IM order (aim to neg split each strokes 1st and 2nd 50)

Enjoy

Kicking for succes Part 2

2011-01-11T14:14:00.000-08:00

Training & conditioning

In this section, example kick sets are proposed to develop different aspects of leg-kick conditioning. We also present some of the alternative methods used in kicking, time standards for senior swimmers to target and a number of general recommendations are made to move this area of training forwards.

The approach to conditioning the legs should be similar to that employed in other aspects of the programme, namely that they follow training categorisation and similar to those proposed for swimming within the training programme. For further information on the details and explanations for the British Swimming training categories, please refer to the downloadable documents on the web site (www.britishswimming.org >Swimming >Useful documents >World Class Swimming Sports Science/ Medicine info). The following sections cover some of the key Physiological developmental areas: Aerobic (Threshold), Overload (VO2 max/ Heart Rate [HR] max), Anaerobic (high lactate) and Basic Speed.

In order to gauge a comparable Physiological effect to that experienced during swimming, a HR max should be established for kick. This will vary amongst swimmers, but on average, will be approximately 25 beats lower than for full stroke swimming. Once this is done, sets can be monitored and compared using a typical method of prescribing intensity, „beats below max [BBM]‟.

Kicking can be a useful method of aiding recovery. Using a kick board, swimmers can breath „freely‟ enabling good airflow and the necessary pathways to consume oxygen in the relevant metabolic pathways. In addition, the action of the large leg muscles will help the circulation and oxidation of lactate from the general blood circulation. In many ways, the contrast from intense swimming followed by steady kicking can be recommended in the recovery process.

Kicking Standards

Perhaps the best assessment of good kicking is to choose a typical „test-set‟ and record some „best average‟ times to compare. Completing this set (or similar) every month will provide a useful tool to monitor progress. The following example provides some guidelines for kicking standards.

Example set: 12 x 100 on 2:15 [Long Course pool] - Swimmers try to achieve the fastest average time for all 12 reps

Excellent Under 1:25

Very Good 1:25 – 1:32

Good 1:32 – 1:38

These targets are realistic for Senior, elite swimmers; we acknowledge that Age Group swimmers will struggle to achieve these times, but these should be used as a challenge to work towards. For example, a 17 year old swimmer who joined the Loughborough National squad in September 2006 first achieved an average of 1:57 for the above set. In February 2007, he had managed to reduce this average to 1:33. This new „best average‟ was accomplished from performing a higher volume of kick and regular completion of harder kicking sets than he was previously used to.

Other Considerations – Planning, the Taper and Competition

The sequence of training throughout the week will vary between intensive and recovery work. For an Age Group swimmer, there might be up to 6 intensive sessions, whilst with senior swimmers, 4 intensive sessions might be recommended. In many cases, kick sets will also vary between intensive and recovery and can compliment swim sets. For example, a training session might generally be recovery in nature, but with a hard kick set. Alternatively a hard swimming set may be followed by light kicking for the reasons already stated.

During the taper, as with the overall volume and intensity of swimming, kick sets should be sequentially decreased as the competition approaches, but not dropped completely. Sets should be reduced in volume and intensity over the 2-5 weeks of the taper period.

Performing regular „quality‟ kick sets over a prolonged period of time gives swimmers confidence in competition to be able to bring in the legs towards the later stages of a race, particularly in a sprint finish. Over-kicking early in the race should be avoided as the swimmer will struggle to pick up pace in the later stages and may lose good body position, thus slowing them down. The correct balance between leg kick and stroke rate has to be experimented with and practiced by athlete and coach. For instance, Paul Palmer (who frequently completed significant kick sets at all intensities) did not kick very hard until the latter stages of a race. When he did increase the kicking intensity (and speed), stroke rate dropped to accommodate the legs, usually in the last 50m of a race. The relationship between the propulsion gain from the legs and the maintenance of the appropriate stroke rate is a fine balance.

There should be a set dedicated to an aspect of leg kick in every session
20% of all volume should be conducted on kick (~ 1400m in every 7000m session)
50% of all kick should be done as dolphin kick on the back
Core strength will improve from adopting kick with sculling, kick with a pull float, vertical kicking and kick on a board if a good body position is present at all times
Identify kicking Max Heart Rate (kMHR) and construct sets that target this area
Set sessions to target energy systems similar to swim: Recovery/ Maintenance/ Threshold/ VO2 Max/ Glycolytic (Lactic acid)/ Speed (ATP-PC)
Kicking speed can be improved almost immediately if the volume and intensity are increased within the programme
Do not allow easy options in training: Much of the volume should be on best stroke and dolphin kick on the back
Establish a Kick P.B. for various distances: 50/ 100/ 200/ 400m
Establish a ‘best average’ kick time for various distances and sets
Don’t be afraid to do mixed or combination sets of kick and pull with quality efforts

Summary and Conclusion

The importance of the legs in contributing to optimal performance in swimming races cannot be under-estimated. The necessity to spend significant time and effort in training to condition the legs and improve kicking technique should not be underplayed. Methods of training and conditioning and example training sets to improve leg kick have been proposed in this article, but this should not be a limit to what should be tried. The suggested standards to achieve excellent kicking are current and will continue to advance along with our understanding of training methods and the challenges of performance improvement.

Ian Turner was the Head coach to British swimming for many years, coach to the University of Bath and is currently coaching in New Zealand.

Kicking for success

2011-01-10T14:07:00.000-08:00

Here is an part 1 of and article writen by Mike Peyrebrune and Ian Turner in 2007

Kicking: Foundation for successful Swimming

Introduction

It has long been acknowledged that leg kick in competitive swimming is important mainly to provide balance and ensure a good body position is achieved in order to minimise resistive drag. What has not been particularly clear is the potential of the legs to contribute to propulsion (if at all), and the necessary training that should be conducted in order to condition the legs to cope with the speeds maintained by world class swimmers throughout their races. It is not a coincidence that most of the world‟s best swimmers are also the world‟s best kickers.

Current Best Practice

Recent observations of top swimmers and the type of volume and intensity of kicking conducted in training has revised some of our previous recommendations on the quality and quantity of kick necessary to succeed at the highest levels. In addition, presentations by some of the World‟s best coaches (Eddie Reese [University of Texas], Frank Busch [University of Arizona] and Jack Bauerle [University of Georgia]) at recent international conferences support the need for a greater volume and faster kicking times than have previously been recommended.

Many clubs have a limited number of hours of training time, but despite this, coaches must include kick sets in every session. It is apparent to us that neither the quantity nor the intensity of kicking is being done in many club programmes around the country. In many cases, swimmers in America or Australia are performing 2000-3000m per session, including some very hard endurance or sprint efforts. There are numerous examples of impressive sets performed world-wide including a University squad in the States who regularly kick 20 x 100m on 1:50 averaging under 1:30!

It is clear that the fast kicking times achieved by swimmers such as Ian Thorpe, Michael Phelps, Ian Crocker, Aaron Piersol and our own Simon Burnett and Caitlin McClatchey are in part contributory to their status as some of the fastest swimmers in the world. It is the information gathered from observing these world class swimmers, some of the key messages and practices from the world class coaching fraternity and our own observations in working with the world class 200 FC swimmers at the National Centre in Loughborough that form the basis of this article.

The Contribution of the Legs

Simple analysis of typical 100m and 200m races suggest that up to 30% of the race can be swum underwater (2 x 15m in 100m, 4 x 15m in 200m events). Although many swimmers do not take full advantage of this opportunity, it is clear that many of the top swimmers spend considerable time during the start and turns executing powerful and fast dolphin leg actions. In addition, the majority of top class swimmers will use their legs to achieve a body position „riding high‟ on the water. This in itself will reduce resistance and improve forward speed. The legs also provide the mechanism for balance in the stroke, again aiding improved body position and flow through the water. Unless good kicking is executed in every session, this will not happen.

Good Kicking Technique

The legs were traditionally thought to provide very little forward propulsion. Although difficult to quantify, and variable between individual swimmers, we can say with some degree of certainty that the legs contribute (either directly or indirectly) a significant amount to forward propulsion in

Freestyle, Backstroke and Butterfly. In order to execute a fast and powerful dolphin or flutter kick, there are many factors to develop to a high degree:

Ankles and hips should be extremely flexible – improving this aspect can be done using specific stretches before and after each training session
Hip flexors, gluteal muscles, quadriceps and hamstrings must all be exceptionally strong and well conditioned specifically in the correct technique for swimming
Land conditioning (including running) can assist this process
Fast, rhythmical kicking action is vital and can only be gained through constant practice in the water
Top swimmers performing excellent dolphin action usually „flow‟ with the upbeat beginning almost before the downbeat has finished. Fins can assist in helping this process, but swimmers should not become over-reliant on using them.
Kicking volume and intensity should be increased progressively from a young age (e.g. 10-13) to train both the technique and conditioning of the dolphin and flutter actions; don‟t be afraid to progress the volume of kick conducted from an early age
Encourage a minimum of 3 dolphin leg kicks off each wall; 5 kicks are preferred in Back & Fly

While there are several points to remember in developing good kicking practice and technique, there also many things to try to avoid. Common errors in kicking technique include:

Kick too high (wasted effort in creating excess splash; only heels should break the surface)
Kicking too deep (causing unnecessary, unwanted frontal resistance and slowing down the leg action; kick should not be much deeper than body width)
Excessive knee bend, often observed as an action similar to „bicycling the legs‟
Dropping the hips; this can be due to weak core strength in the back and abdominalsLack of co-ordination in the dolphin action caused by „out of sequence‟ between arms-shoulders-core-upper legs-lower legs and ankles; training this technique can include practicing on land, exaggerating hip movements, emphasising the hands (in the extended position) leading the movement and again using fins

Part 2 coming soon

9th Jan 2011 - RMSC Set

2011-01-09T10:58:00.000-08:00

Warm Up

6x200

F/c
f/c/kick x50
f/c
f/c/chx50
f/c
f/c/Im x50

16x50 odd choice ez/fast x25 even F/c easy/fast x25

Main set

3 sets
1x500 Pulling breathing every 5th stroke
4x25 sprint
4x50 kick

Enjoy!

Friday 7th Jan 2010 - RMSC Set

2011-01-08T14:36:00.000-08:00

Nice little set, to add to weeks repertoire

Warm Up
6x150 odd F/c descend 50's 1-3
even IM/F/c
4x50 Kick

Main Set
4 sets
4x25 Sprint
1x 100 Easy
4x50 Max at faster than 200m Pace

Side target - using a score from a pervious "Golf Game" can add an extra dimention (and difficulty to the set.)

Jan 6th 2010 - RMSC Set

2011-01-06T13:13:00.000-08:00

Warm Up
3x200 1- F/c 2- F/c/Choicex50 3- Choice
8x50 odd - Kick/swim x25 even swim/kickx25

Main set

7x200 Step test or Descend 200's 1-7 (although most folk just swim a descending set)

#1-5 Dec 200's 1-5 (on 5 mins)
#6 - 2x100 Add up faster than #5 (15 sec rest only)
#7 - 4x50 add Up faster than #6 (10 sec rest only)

Goal

descend about 5-7 sec each 200m swim
Check HR after each 200m block
Check Stroke count on 3rd 50m
Rate of Perceived effort

Swim down rest of practice to finish.

Tuesday 4th Jan 2011 - RMSC Set

2011-01-06T04:21:00.001-08:00

This is the "pure work out" that is as it was planned. Things changed in the running of this session due to the cold nature of the water. most only lasted 35mins of the hour, only had 3 in at the end (out of 22 swimmers).

Warm Up
5x200

F/c as drill/swim/kick/swim x25
F/c/Choice x 50
Swim/Kick x50
Pull Breath 5
F/c dec 50's 1-4

4x50 Fast (at 200 Pace or faster)

Main set

15x100 Dec 100's 1-3 off short Rest intervals (10-15 rest only)

Swim down
1x300 Easy choice

Total 3000

New Year, New Posts!

2011-01-06T04:18:00.000-08:00

Its been a while since I last posted. New years resolutions and all that, I am going to try to put up at least the work outs and training sets that Regina Masters Swimming Club are doing. I will still be putting up articles and random musings about swimming and swimming related subjects (I'll try and stick to topic.)

Try a new "Multi Tool" swimming Drill

2010-03-26T15:13:00.000-07:00

Regina Masters Swim Practice Thursday 3rd Dec

2009-12-03T16:50:00.000-08:00

Its been about a week, so i'm putting a couple of practices up for you to peruse.

90min practice
Warm Up
4x200 as odd - 50 fc/100IM/50Fc even- 50IM/100Fc/50IM
8x50 Kick (no board)

Main Set
2 sets
1x400 Easy F/c (work on tech and early catch position)
4x25 Sprint
4x50 @ 200m pace or faster
1x400 Easy choice

Total 3300 90mins

Excerpt from Regina Leader Post - Facitities planning

2009-11-26T14:38:00.000-08:00

Rather than use my own words, I'll use an excerpt from the Regina Leader Post regarding the proposed facilities.

From the Leader Post

"Some key plan highlights include:

• Establishing a capital reserve to support community-group-led projects.

• Keeping open all eight of the city’s existing indoor ice arenas, as well as the six new arenas at the Co-operators Centre. The city would handle scheduling.

• At the Lawson Aquatic Centre site: adding a new indoor leisure aquatics facility, then using the existing for competition/training; adding outdoor aquatics.

• Enhancing the North West, Sandra Schmirler and South Leisure Centres. As the South does not have an aquatics facility now, adding one there is a goal.

• Replacing Wascana Pool with an outdoor aquatic park with pool, comprehensive spray pad, accessible playground, concession and support spaces.

• Both repairing and enhancing the existing Regina Performing Arts Centre.

• Adding 10,000 sq. ft. to the 13,000-sq.-ft. Neil Balkwill Civic Arts Centre, and addressing issues of access/parking.

• Establishing a new Heritage (Core) Community Centre and consulting the community regarding the Pasqua Recreation Centre, which requires repairs.

• Building the North West Link pathway — potentially as early as next year.

• Planning for replacing the Regent Par-3 golf course with other recreation.

• Keeping Dewdney and Maple Leaf pools open until the community indicates the facilities are no long needed.

• Having fewer, but better quality, outdoor rinks, with a rink within three kilometres of most homes, and developing three outdoor pleasure skating sites.

A potential Mosaic Stadium replacement is not within the scope of the plan."

So there you have it. interesting no?

2009-11-26T06:33:00.001-08:00

I've been to pools all over the world, and i will put the Lawson Aquatic Centre as on of my favourites. It is a very fast pool ,the deep tank - short course particularly so, it has relaxed feeling about it and let shows' it self off as a "Cathedral" of sorts. However the pool is getting old. Well lets be honest the whole City of Regina infrastructure of building and leisure facilities are old. The last pool to be built in the City was the Sandra Schmirler Pool in the South East in 1989.

The increased recreative needs of the general public and the increased needs of sports teams with the near professionalism (in commitment - not pay) of all amature youth sport (not just aquatics), and yet the ever squeezed timetables of the facilities seems to put public needs against (sometimes aggressively) the sports groups. neither one wants the other one there and in recent times the coach of a high profile team was heard advocating "lets just kick them out, so we can take over". This attitude does not serve us well. Surely as a famous Beatle once said, "we can work it out".

So that brings me to a recent meeting I was able to attend as part of ongoing consultations with user groups and the City's facility planning. The City disclosed with the user groups (swim teams, diving, water polo, synchro) what it considers its plan on building new facilities and the time table for which it feels it can get them all built ( find the newspaper report here). Remember we were just at the aquatics meeting, there were other meetings for other sports groups (football, hockey. soccer etc) who are all wanting facilities.

I came out of the meeting with mixed feelings.

I am a natural sceptic, but I got a good sense from the City Staff. This is a vast undertaking by the City, a comprehensive overhaul, rebuild and new build of facilities in the City of Regina. They seemed to have taken on board issues from previous "town hall" style meetings. The cost alone is going to be staggering, $40 million minimum for a replacement of the Lawson Aquatic Centre, plus a replacement for the Wascana pool, plus additional aquatic upgrades and replacements and additions. I for one am glad it will be happening, and the City should be complimented of doing so.

The other feeling was of disappointment. when the city was disclosing its plans it was like a kid being told it was getting a bike for Christmas, in August, "we want it now" was what I heard from various corners of the room. Granted the pools are dated, and it would have been nice for this to have happened 1 year, 5 years, 10 years ago. But lets be fair here, the Lawson has about 15 years of life left. The very fact that the pools will be built should make us feel 'warm and fuzzy', but oh no not us, we need this facility now. This statement could be read the following way. We need this facility now, because I won't get to be coaching at it/my kid won't be swimming by then etc. Do they realise how much money and time will have to go into this development - from the green light to the first splash would be 3 years, so having a time table of all jobs completed by 2020 is fair.

I have lots more to say on the subject, but that will have to wait

read the newspaper article here

Masters Training session Thursday 24th Nov 2009

2009-11-25T15:33:00.001-08:00

I did the below training set with 3 groups yesterday 2x Regina Masters and 1x Level 10 Fitness. The results were great- we had swimmers hitting times for either 4x100 or 6x100 that they had only had done on a one off swim before.

Only issue we had was that the Pool Temp was high in the second two practices and swimmers were starting to over heat.

terrific over all though.

Warm Up
8x75 as odd - Fc/ch/Fc even ch/fc/ch
8x25 Kick (various body positions - See Natalie Coughlin Vid)

Main Set
the goal is to try and discipline a "turn a round time" of 15 sec from target time. swimming a 1:45.0 with 15 sec rest = 2:00 turn around.

6x100 all at 400pace (or faster) Rest 15 sec only
1x150 easy recovery
6x100 all at 400pace (or faster) Rest 15 sec only
1x150 easy recovery.

If the set is daunting...it is. so the possible alternatives are as follows if you cannot manage 6 in a row.

either
3 sets
4x100 @400pace on 15-20 sec rest
1x100 easy recovery

or
4 sets
3x100 @400pace 15-20 sec rest
1x50 easy recovery

Swim down
1x4000 Choice

Total 2,800 in 60 mins

Rotation and kick in freestyle - Natalie Coughlin

2009-11-21T09:12:00.000-08:00

Here I am again today, I feel quite enthused today, so I'm adding a video from Natalie Coughlin - 10 time Olympic medalist and recent Dances with Stars contestant. The video quality is very good. You can see the smooth rotation of her stroke and the tremendous use of the kick. Notice the "early catch" from the Thorpe videos on the earlier post.

enjoy

Now go and practice - what else you gonna do?

Early Catch Freestlye Demo by Ian Thorpe

2009-11-21T08:57:00.000-08:00

Hello all, here is another first for me. embedding a video clip in a blog. hope it works.

here are two clips of 20sec and 17 sec of Former Aussie Swimmer and Olympic legend Ian Thorpe. For all those you have been swimming with me before know that I advocate a "early catch" or High elbow insweep on Freestyle. you can see here to what extent Thorpe was able to attain this.

Enjoy

Now go and practice - what else are you gonna do?

Thursday Nov 19th Regina Masters Swim set

2009-11-19T12:59:00.000-08:00

Warm Up

1x400 Easy Choice (long and loose)
8x50 Kick/Swim (working on what kick, determines what stroke on the swim)
16x25 - 4 on each stroke ez/fast x25

Main set

3 sets (all on 10-15 sec rest at a moderate pace)
4x75 R1- Fc/Fly/Fc R2- Fc/Bk/Fc R3- Fc/Brst/Fc
2x150 IM/Fc x25
1x300 Pull breathe 5

Total 3900m 90mins