National Coach Update
2020 & Beyond
Dean Boles Aqua Clinic 2016
[email protected]
29206158
In a appreciation of Nick
Juba-Head National Coach Denmark
I’m so pleased for you that Denmark had a magical night – you
have played such an important role in those results—never giving
up, conducting yourself in a calm and methodically way.
The real story that gold that bronze would not have happened if
you were not in the right place at the right time
.
Many thanks to the Sport
Department Staff & the
Coaches’ input for the
2020 & Beyond Strategy
2015-2016 Review
• Great Danes and Vikings
•
-the current 2015-16 Squad ID criteria was used but as the process unfolded it was apparent that some of
the squads would not be filled due inability to meet the posted standard therefore some discretion and
considerations made.
•
-with respect to the Great Dane criteria it had been the exercise to use FINA points however the process
but didn’t recognize age weighted and performance pathway therefore an amended approach identified 4
graduated age from Jr.
•
-2015/2016 season was one of focus and priority to the Olympic Games with a Olympic Hopeful group, the
Vikings now known as the Sr Team was decreased and with few advancing to the standard an amended
approach was exercised as a temporary identification as Vikings 2 (within 1% of the Viking Standard)
2015-2016 Review (continued)
• Great Danes and Vikings
•
-although a year of Olympic Focus, both Great Danes and Vikings had good performance development
opportunities
•
-the exercise of identifying the Great Danes in a slightly different manner addressing the Gap from Jr
Team to Sr Team lead to an anticipated new process and an improved aligned pathway to the Sr Team.
Also recognizing a different measuring tool rather than FINA.
•
-the exercise of identifying the Vikings 2 also has led to the inclusion of females to the Great Dane
program also to assist in the transition from Jr Team to Sr Team.
•
-coaches and swimmers like the idea of a targeted/objective standards at the key national meets—
•
-in regards to general improvement from 2015 to 2016 on selected events 72% with an average percent
improvement 0f 1.0 % -- therefore it is reasonable to expect a minimum of 1% per season improvement at
this level
2015-2016 Activities (Great Danes/Vikings)
Great Dane Testing Camp- November 13-15
8 Male swimmers (4 YOB 94-96/ 4 YOB 97)—Lab Testing; Video Feedback
Nordic Cup- December 11-13
6 swimmers (4 Male/2 Female) Selection from Danish SC using the European SC QT—(percent back formula)
Euro Tour Flanders Cup/Luxembourg– January 22-February 1
11 swimmers (5 Vikings 1/ 2 Vikings 2/ 4 Great Danes) Selection from a period in November/December using
the European SC QT—(percent back formula)
Bergen Festival- May 27-29
10 Male Swimmers (4 Great Danes/ 6 add on from Danish Open Selection process– using FINA points**)
Setticolli Meet- June 22-27
4 Males swimmers (8 swimmers (M-F) selected based attaining 2015-16 Viking Standard)
Portugal Nationals- July 20-25
6 swimmers (3 Male 3 Female)
2017 & Beyond
• Improvement and Progression
https://www.facebook.com/worldeconomicforum/videos/10153697
974511479/
• Change is Good….Transformation is Better
2017 & Beyond
• Kaizen
Improvement—Change—Transformation
"CHANGE FOR THE BETTER“
Kaizen = Continuous Improvement...by Everybody! Everyday! Everywhere!
2017 & Beyond
• Sr Team and Great Dane Standards
TOP 200 World Rank 1/9/2015 - 1/9/16
Reviewed annually, revised
In 2 year cycles
*Rounded up to the nearest 10th
WOMEN
Event
50 Fr
MEN
Event
100 Fr
200 fr
25.80
55.90
2:00.70 4:15.00 8:48.10 1:02.30 2:14.40 1:10.00 2:31.50 1:00.40 2:13.80 2:16.60 4:50.70
50 Fr
100 Fr
200 fr
22.80
49.80
1:49.60 3:54.60 15:35.30 55.80
400 fr
800 fr
100 bk
200 bk
100 br
200 br
100 fly
200 fly
200 IM
400 IM
Olympic Events
Great Danes Standards
400 fr
1500 fr
100 bk
200 bk
100 br
200 br
100 fly
2:02.00 1:02.10 2:14.90 53.60
200 fly
200 IM
400 IM
2:00.50 2:02.80 4:24.60
Reviewed & Revised
annually
*as this is the first introduction
of this program, performances
1/9/15 to 1/9/16 were
considered for the ID squad.
Major Danish LC National meets
will be the touch points for
2017-2018
2017 & Beyond- 2017-2018 GD Standards
2017 & Beyond- Clarifications
Ramp up Strategy- SC Europeans to Olympic Games
Participation--Performance
Championships derived from the average of the last 3 competitions
12th and 16th 2 per country as the standard- Individual
8th Place Relay (where applicable Relay Times may be established
2017 & Beyond
Statistics for time standards - World long course championships
Individual events:
Top 12:
50-1500:
Average of 12. best time from preliminary heats (2 per country list)
Relay events:
Top 12
Average of 12. best time from preliminary heats
Times format:
mm:ss,00
Discipline
Men
Women
2011
2013
2015
Average
2011
2013
2015
Average
50 freestyle
0:22,25
0:22,04
0:22,34
0:22,21
0:25,18
0:25,04
0:24,94
0:25,05
100 freestyle
0:48,78
0:48,93
0:48,81
0:48,84
0:54,72
0:54,67
0:54,41
0:54,60
200 freestyle
1:48,11
1:48,05
1:47,17
1:47,78
1:58,26
1:58,10
1:58,27
1:58,21
400 freestyle
3:48,41
3:49,51
3:47,59
3:48,50
4:08,80
4:09,16
4:09,21
4:09,06
800 freestyle
7:54,63
7:56,62
7:51,19
7:54,15
8:29,16
8:29,71
8:33,33
8:30,73
1500 freestyle
15:09,15
15:09,21
15:02,37
15:06,91
16:23,11
16:17,12
16:25,04
16:21,76
50 backstroke
0:25,28
0:25,17
0:25,25
0:25,23
0:28,62
0:28,39
0:28,35
0:28,45
100 backstroke
0:54,15
0:54,23
0:53,92
0:54,10
1:00,88
1:00,80
1:00,55
1:00,74
200 backstroke
1:58,26
1:58,29
1:58,02
1:58,19
2:10,40
2:10,86
2:10,39
2:10,55
50 breaststroke
0:27,86
0:27,48
0:27,46
0:27,60
0:31,41
0,31,23
0:30,90
0:31,16
100 breaststroke
1:00,41
1:00,20
1:00,01
1:00,21
1:08,16
1:07,88
1:07,32
1:07,79
200 breaststroke
2:12,56
2:11,41
2:10,43
2:11,47
2:27,43
2:27,41
2:24,88
2:26,57
50 butterfly
0:23,76
0:23,45
0:23,59
0:23,60
0:26,50
0:26,45
0:26,33
0:26,43
100 butterfly
0:52,46
0:52,23
0:51,94
0:52,21
0:58,59
0.58,93
0:58,35
0:58,47
200 butterfly
1:56,82
1:57,18
1:56,33
1:56,78
2:08,88
2:10,21
2:09,16
2:09,42
200 individual medley
1:59,77
1:59,25
1:59,64
1:59,55
2:13,33
2:12,91
2:12,91
2:13,05
400 individual medley
4:17,36
4:16,30
4:16,37
4:16,68
4:41,23
4:41,88
4:38,96
4:40,69
4x100 freestyle
3:17,35
3:20,00
3:16,01
3:17,79
3:43,41
3:42,08
3:41,56
3:42,35
4x200 freestyle
7:15,65
7:17,17
7:13,72
7:15,51
8:02,30
8:15,91
8:01,48
8:06,56
4x100 medley
3:36,82
3:36,31
3:35,30
3:36,14
4:03,98
4:06,91
4:02,13
4:04,34
4x100 freestyle mixed
3:33,11
3:33,11
4x100 medley mixed
3:55,42
3:55,42
2017 & Beyond
Statistics for time standards - European long course championships
Individual events:
Top 12:
50-1500:
Average of 12. best time from preliminary heats (2 per country list)
Relay events:
Top 12
Average of 12. best time from preliminary heats
Times format:
mm:ss,00
Discipline
Men
Women
2012
2014
2016
Average
2012
2014
2016
Average
50 freestyle
0:22,66
0:22,44
0:22,49
0:22,53
0:25,58
0:25,33
0:25,45
0:25,45
100 freestyle
0:49,64
0:49,58
0:49,21
0:49,48
0:55,85
0:55,35
0:54,91
0:55,37
200 freestyle
1:49,88
1:48,73
1:48,73
1:49,11
2:01,32
2:00,74
2:00,12
2:00,73
400 freestyle
3:54,17
3:50,84
3:50,21
3:51,74
4:15,85
4:13,26
4:14,96
4:14,69
800 freestyle
8:08,58
7:58,66
7:58,54
8:01,93
8:55,23
8:41,43
8:46,33
8:47,66
1500 freestyle
15:30,77
15:18,11
15:08,84
15:19,24
17:16,21
16:39,78
16:52,84
16:56,28
50 backstroke
0:25,78
0:25,55
0:25,55
0:25,63
0:29,23
0:28,86
0:28,81
0:28,97
100 backstroke
0:55,21
0:55,29
0:55,06
0:55,19
1:02,27
1:01,59
1:01,44
1:01,77
200 backstroke
2:00,93
2:00,95
2:00,91
2:00,93
2:14,14
2:15,14
2:13,24
2:14,17
50 breaststroke
0:28,03
0:27,88
0:27,84
0:27,92
0:32,27
0:31,50
0:31,68
0:31,82
100 breaststroke
1:01,75
1:01,44
1:01,44
1:01,54
1:09,67
1:08,84
1:08,79
1:09,10
200 breaststroke
2:13,87
2:13,59
2:13,72
2:13,73
2:31,71
2:28,59
2:29,68
2:29,99
50 butterfly
0:24,08
0:23,95
0:24,16
0:24,06
0:27,19
0:26,60
0:26,47
0:26,75
100 butterfly
0:53,01
0;52,78
0:53,09
0:53,05
0:59,61
0:59,11
0:59,26
0:59,33
200 butterfly
1:59,70
1:58,15
1:58,74
1:58,86
2:15,56
2:12,19
2:11,85
2:13,20
200 individual medley
2:02,35
2:01,34
2:01,49
2:01,73
2:17,06
2:15,26
2:15,64
2:15,99
400 individual medley
4:21,70
4:20,94
4:20,87
4:21,17
4:52,31
4:46,47
4:46,45
4:48,41
4x100 freestyle
3:25,50
3:23,09
3:19,21
3:22,60
3:48,83
3:47,02
3:48,83
3:48,23
4x200 freestyle
7:33,64
7:24,40
7:20,47
7:26,17
8:26,35
8:10,53
8:26,14
8:21,01
4x100 medley
3:40,75
3:40,78
3:41,76
3:41,10
4:13,75
4:07,07
4:09,42
4:10,08
4x100 freestyle mixed
3:35,79
3:47,48
3:41,64
4x100 medley mixed
4:00,75
4:13,24
4:07,00
2017 & Beyond
Statistics for time standards - European short course championships
Individual events:
Top 16:
50-1500:
Average of 16. best time from preliminary heats (2 per country list)
Relay events:
Top 12
Average of 12. best time from preliminary heats
Times format:
mm:ss,00
Discipline
Men
Women
2012
2013
2015
Average
2012
2013
2015
Average
50 freestyle
0:22,12
0:22,09
0:21,85
0:22,02
0:25,54
0:25,00
0:24,86
0:25,13
100 freestyle
0:48,70
0:48,60
0:48,51
0:48,60
0:55,72
0:54,33
0:54,18
0:54,74
200 freestyle
1:46,34
1:46,33
1:46,92
1:46,53
1:59,83
1:57,90
1:59,47
1:59,07
400 freestyle
3:47,57
3:45,09
3:45,04
3:45,90
4:13,89
4:08,67
4:11,81
4:11,46
8:53,45
8:39,33
8:47,73
8:46,84
800 freestyle
1500 freestyle
15:55,12
14:58,89
15:04,80
15:19,60
50 backstroke
0:24,50
0:24,45
0:24,12
0:24,36
0:28,25
0:28,03
0:27,69
0:27,99
100 backstroke
0:53,01
0:52,37
0:51,96
0:52,45
1:00,89
1:00,57
0:59,59
1:00,35
200 backstroke
1:55,72
1:55,34
1:55,16
1:55,41
2:10,71
2:12,42
2:09,05
2:10,73
50 breaststroke
0:27,35
0:27,04
0:27,08
0:27,16
0:31,85
0:31,07
0:31,10
0:31,34
100 breaststroke
0:59,63
0:59,02
0:59,33
0:59,33
1:08,50
1:07,05
1:07,13
1:07,56
200 breaststroke
2:10,09
2:08,19
2:09,31
2:09,20
2:26,63
2:25,87
2:26,86
2:26,45
50 butterfly
0:23,64
0:23,53
0:23,60
0:23,59
0:26,91
0:26,69
0:26,58
0:26,73
100 butterfly
0:52,97
0:51,99
0:52,05
0:52,34
0:59,71
0:58,85
0:58,54
0:59,03
200 butterfly
1:57,87
1:55,68
1:55,70
1:56,42
2:19,38
2:11,03
2:14,02
2:14,81
100 individual medley
0:54,84
0:54,48
0:53,96
0:54,43
1:02,37
1:01,71
1:01,05
1:01,71
200 individual medley
1:59,53
1:58,96
1:56,35
1:58,28
2:14,13
2:12,27
2:12,37
2:12,92
400 individual medley
4:14,20
4:13,81
4:15,12
4:14,38
4:44,90
4:42,22
4:43,20
4:43,44
4x50 freestyle
1:35,53
1:28,37
1:32,19
1:32,03
1:47,75
1:42,54
1:43,95
1:44,75
4x50 medley
1:47,02
1:37,10
1:36,14
1:40,09
1:56,78
1:52,38
1:50,51
1:53,22
4x50 freestyle mixed
1:34,95
1:39,68
1:34,51
1:36,38
2017 & Beyond
Season plan - Senior national team 2016/2017
Month
August
Mese cycle 1
September
October
November
December
December
Mese cycle 2
January
February
March
April
April
Mese cycle 3
May
June
July
August
Week Mon Tue Wed Thu
32
1
8
9
10 11
33
2
15 16 17 18
34
3
22 23 24 25
35
4
29 30 31
1
36
5
5
6
7
8
37
6
12 13 14 15
38
7
19 20 21 22
39
8
26 27 28 29
40
9
3
4
5
6
41 10 10 11 12 13
42 11 17 18 19 20
43 12 24 25 26 27
44 13 31
1
2
3
45 14
7
8
9
10
46 15 14 15 16 17
47 16 21 22 23 24
48 17 28 29 30
1
49 18
5
6
7
8
50 19 12 13 14 15
51
1
19 20 21 22
52
2
26 27 28 29
1
3
2
3
4
5
2
4
9
10 11 12
3
5
16 17 18 19
4
6
23 24 25 26
5
7
30 31
1
2
6
8
6
7
8
9
7
9
13 14 15 16
8
10 20 21 22 23
9
11 27 28
1
2
10 12
6
7
8
9
11 13 13 14 15 16
12 14 20 21 22 23
13 15 27 28 29 30
14 16
3
4
5
6
15
1
10 11 12 13
16
2
17 18 19 20
17
3
24 25 26 27
18
4
1
2
3
4
19
5
8
9
10 11
20
6
15 16 17 18
21
7
22 23 24 25
22
8
29 30 31
1
23
9
5
6
7
8
24 10 12 13 14 15
25 11 19 20 21 22
26 12 26 27 28 29
27 13
3
4
5
6
28 14 10 11 12 13
29 15 17 18 19 20
30 16 24 25 26 27
31 17 31
1
2
3
32 18
7
8
9
10
33 19 14 15 16 17
34 20 21 22 23 24
35 21 28 29 30 31
Fri
12
19
26
2
9
16
23
30
7
14
21
28
4
11
18
25
2
9
16
23
30
6
13
20
27
3
10
17
24
3
10
17
24
31
7
14
21
28
5
12
19
26
2
9
16
23
30
7
14
21
28
4
11
18
25
1
Sat Sun
13 14
20 21
27 28
3
4
10 11
17 18
24 25
1
2
8
9
15 16
22 23
29 30
5
6
12 13
19 20
26 27
3
4
10 11
17 18
24 25
31
1
7
8
14 15
21 22
28 29
4
5
11 12
18 19
25 26
4
5
11 12
18 19
25 26
1
2
8
9
15 16
22 23
29 30
6
7
13 14
20 21
27 28
3
4
10 11
17 18
24 25
1
2
8
9
15 16
22 23
29 30
5
6
12 13
19 20
26 27
2
3
National activities
West/East Junior/Senior SC
National Junior SC
National SC
National Senior team activities
Comments
Event Camp
Orientation 23/24
West.East Qualifier for Worlds
qualifier meet for those not qualified for worlds
National SC
World Team Members Individual Plan
World Team Briefing TBC
World SC Championships
Sr Team Warm Weather Camp
West/East Junior/Senior LC
Sr Euro Tour Marseille/Berlin
TBD Compete Train Compete strategy
Danish Open LC
Danish Open LC
Danish Open LC
Sweden Swim Open LC
Qualifier for Worlds LC april 1-5 (6th Team Debrief)
2nd qualifier for Worlds
Those not qualified for Worlds follow GD Int\l
TBD Compete Train Compete strategy for Mare Nostrum
12-14 Barcelona 15-18 Canet
Mare Nostrum
National Sr Champs
Possible Relay Strategy for Worlds at Sr Nats
Pre World Camp
World LC Championships Budapest
2017 & Beyond
Season plan - Great Danes 2016/2017
Month
August
Mese cycle 1
September
October
November
December
December
Mese cycle 2
January
February
March
April
April
Mese cycle 3
May
June
July
August
Week Mon Tue Wed Thu
32
1
8
9
10 11
33
2
15 16 17 18
34
3
22 23 24 25
35
4
29 30 31
1
36
5
5
6
7
8
37
6
12 13 14 15
38
7
19 20 21 22
39
8
26 27 28 29
40
9
3
4
5
6
41 10 10 11 12 13
42 11 17 18 19 20
43 12 24 25 26 27
44 13 31
1
2
3
45 14
7
8
9
10
46 15 14 15 16 17
47 16 21 22 23 24
48 17 28 29 30
1
49 18
5
6
7
8
50 19 12 13 14 15
51
1
19 20 21 22
52
2
26 27 28 29
1
3
2
3
4
5
2
4
9
10 11 12
3
5
16 17 18 19
4
6
23 24 25 26
5
7
30 31
1
2
6
8
6
7
8
9
7
9
13 14 15 16
8
10 20 21 22 23
9
11 27 28
1
2
10 12
6
7
8
9
11 13 13 14 15 16
12 14 20 21 22 23
13 15 27 28 29 30
14 16
3
4
5
6
15
1
10 11 12 13
16
2
17 18 19 20
17
3
24 25 26 27
18
4
1
2
3
4
19
5
8
9
10 11
20
6
15 16 17 18
21
7
22 23 24 25
22
8
29 30 31
1
23
9
5
6
7
8
24 10 12 13 14 15
25 11 19 20 21 22
26 12 26 27 28 29
27 13
3
4
5
6
28 14 10 11 12 13
29 15 17 18 19 20
30 16 24 25 26 27
31 17 31
1
2
3
32 18
7
8
9
10
33 19 14 15 16 17
34 20 21 22 23 24
35 21 28 29 30 31
Fri
12
19
26
2
9
16
23
30
7
14
21
28
4
11
18
25
2
9
16
23
30
6
13
20
27
3
10
17
24
3
10
17
24
31
7
14
21
28
5
12
19
26
2
9
16
23
30
7
14
21
28
4
11
18
25
1
Sat Sun
13 14
20 21
27 28
3
4
10 11
17 18
24 25
1
2
8
9
15 16
22 23
29 30
5
6
12 13
19 20
26 27
3
4
10 11
17 18
24 25
31
1
7
8
14 15
21 22
28 29
4
5
11 12
18 19
25 26
4
5
11 12
18 19
25 26
1
2
8
9
15 16
22 23
29 30
6
7
13 14
20 21
27 28
3
4
10 11
17 18
24 25
1
2
8
9
15 16
22 23
29 30
5
6
12 13
19 20
26 27
2
3
National activities
Great Danes team activities
Comments
Event Camp
Length, format and content unknown.
National SC
Qualifier for Nordic and Euro Tour GD (non worlds)
West/East Junior/Senior SC
National Junior SC
National SC
Nordic Junior/Senior SC, Kolding
National Team Championships SC
Euro Meet LC, Antwerp
Euro Meet LC, Luxembourg
Compete Train Compete Qualifiers
Danish Open LC
Qualifer for Summer Meets
Event Camp
2nd Evaluation
West/East Junior/Senior LC
Danish Open LC
Bergen Festival
National Junior LC
Senior Nationals LC
Portugal Nationals
GD Season Close Portugal Nationals or other
Right Now & Moving Forward
Knowledge & Experience leads to Wisdom and Insight
 A path that has been traveled many times before however replaced by the notion of smoother
paved roads that promised faster and easier results. “There is no success by Friday”
Some Coaching Advice from an Old Coach:
(for the coach starting out this may help you going in the right direction; if you are an experienced coach it
will serve as a reminder of things to do to be effective as well as food for thought).
-Clearly define and delineate your core beliefs and make those beliefs the foundation of your coaching
philosophy.
-Make your coaching philosophy your guiding light.
-Coach the person first, the athlete second.
-Know what you know—know it better than anyone else.
-Know what you don’t know—systematically reduce this through a directed learning plan.
-Don’t be limited by what you do or don’t know.
-Find a mentor who has been doing what you want to do and has been willing to share mistakes as well as
successes.
-Read biographies of coaches and athletes, those that are great and not so great to learn what to do and
not to do.
-Practice Daily Reflection.
-Beware of false prophets bearing gifts (Especially if you have to pay).
-There are no secrets, no magic formulas or a secret sauce.
-Beware of internet “training” porn, it is highly addictive.
-You don’t enlist in the army as a general. Be prepared to pay your dues. It takes ten years to be an
overnight success.
-Coaching is not an industry it is a profession, so treat it as such and be professional.
-Know the science, but don’t be ruled by it.
-More letters after your name does not make a better coach. Experiences trump certifications.
-Eliminate the word “Can’t” from your vocabulary. You can and you will. Find a Way!
Functional Path Training— www.functionalpathtrainingblog.com
Right Now & Moving Forward
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Know your Learner, Grow your Learner
LEARN AND TRAIN WITH PURPOSE
PRACTICE FOR THE CONDITIONS
TECHNIQUE IS NOT ONLY IMPORTANT…IT IS ESSENTIAL
• If you don’t have time to do it right… when will you have time to do it
over again
• Range-Rhythm-Relaxation
• “Long Boats go Faster”
• “Avoid Unnecessary Movements”
Right Now & Moving Forward
• Stroke Efficiency:
Counting Strokes is a constant condition. Develop a
Stroke Efficiency set to be performed often.
• Stroke Count and Time (SC/T): 10x50@120 Take your best 50
PB, round up, add 10 seconds—this is your starting time and
descend 1 second each time and count strokes—this should
be recorded
• 1x25 Dive Medium speed, count strokes/ Push 3x25 hold same
count
• Double up and Triple up sets (SC for a 25 should equal 2x ‘n’
for a 50m and so on—can add time to the formula as well.
Right Now & Moving Forward
• Drills and Skills:
• Must be practiced properly/ must be at varied speeds (slow to fast)
• The Drill/Skill must make sense for the Stroke
• Drills are not “Filler Programming”--- “Make every Metre Matter,
Make each Stroke Count”
• The Kick must support the Drill/Skill
• Allow for appropriate rest to execute the drill/skill well
• Video Tape
Right Now & Moving Forward
• Drills and Skills:
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A minimum 3 key drills for each stroke to be mastered and age-level appropriate—
practiced
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Timing Drills to be developed for strokes such as (Br 4 steamline kicks fast4 Swim
Strokes)
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Vertical Kick is essential for developing Core Strength/Stabilization—very good
indicator of kicking and swimming ability
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3 V Kick Position: arms crossed chest/ Hands up, elbows on the surface/ Streamline—
head, body, hips, knees, feet in line (Perfect POSTURE)
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5 seconds, 10 seconds, 15 seconds—Proper Position & Posture must be maintained
moving toward Intensity, Increase frequency (Dolphin minimum 2 kicks per second)
Free and Back 4-6 kicks per second. Vertical Breast Kick pressed against the pool wall
so knees are in the correct alignment with hips and body
Right Now & Moving Forward
• Sustained Swimming Ideas:
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12&under: 1000m IM Wheel (1-2-3-4) 25fly-50bk-75br-100 fr—advance to 1-2-3-4/2-3-4-1/3-4-12/4-1-2-3 (Timed) every 3-5 weeks
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10x100@2’ free Even Split/Even Count goal to hold 10 seconds off their 100m Personal Best
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14&under: 200 IM Oriented: 1000m IM Wheel (as seen below)
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400 IM Oriented: 2000m IM Wheel (50-25-25-25/25-50-25-25/25-25-50-25/25-25-2550) Faster Effort on 50’s can grow the set to 100-50-50-50…
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10x100@140 free Even Split/Even Count goal to hold 6-8 seconds(Free & Back) (8-10
seconds @150(Br & Fly) off their 100m Personal Best
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400 & up swimmers 20x100@140 hold 6-8 sec off their 100M personal best
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*only good form to be performed—must allow fly to be done perfectly—“Thrive the Stroke not
Survive the Stroke”
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Training Tactics/Strategies: Negative Split/ Even Split Even Count-- “Second half of the repeat, last
15m”
Right Now & Moving Forward
• Kick-Swim Combination Sets:
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A good form to develop the whole process.
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20x50@__ K-ks-sk-K-S
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50K-100S-50K
Example: 50K@50-100S@120-50K@50 expectation to grow to
Kick under 42/ Swim at 110’s
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Breast: 75’s K-P-S
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100’s 50K25P25S
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Always with a target time to hit.
Right Now and Moving Forward
Benchmarks and Indicators (RecognitionProcess Rewarded)
Rule of Thumb: Minimum 20% Practice Volume be Kick/80% be at 100% Effort/50% of all kick be without a board (this does not include fin work)
Kicking (SCM)
Program
12&u
LCM (+2%)
Minimum Speed
during kick sets
50m @50 sec
100m @1:45
Bronze
Silver
Gold
Timed Recorded
:48 / 50m
1:38 /100m
:46 /50m
1:36/ 100m
:44 /50m
1:34/ 100m
Timed 50 Kick
Timed 200 kick
Timed 300 Kick = or better than
400 swim time
50m @45 sec
100m @1:35
:43/ 50m
1:30 /100m
:41/ 50m
1:27/ 100m
:39/ 50m
1:25/ 100m
Timed 50 Kick
Timed 300 Kick = or better than
400 swim time
Timed 400 kick (optional)
Timed 25m under water
dolphin kick (dive)
50m @42 sec
100m @ 1:25
:40/ 50m
1:23/ 100m
:38/ 50m
1:21/ 100m
:36/ 50m
1:19/ 100m
Timed 50 Kick
Timed 300 Kick = or better than
400 swim time
Timed 400 Kick (optional)
Timed 25m under water
dolphin kick (dive) 12.5 sec
Male
13.5 sec Female or better
Goal:
1x Effort 50m <:40
1x Effort 100m <1:30
Breast: :45/1:35
14&u
Goal:
1x Effort 50m<:37
1x Effort 100m< 1:20
Breast: :42/1:30
18&u
Goal:
1x Effort 50m <:35
1x Effort 100m <1:15
Breast: :40/1:25
Kick Program Guidelines:
A minimum of the Practice Volume 20% be kick--80% be at 100% effort (at above guidelines) and 50% of it be without a board
(Use of fins is for skill work not necessarily for developing kicking)
Example: 5.0km practice: 1000m kick; 800m at 100% effort and 500m be without a board. General Rule of Thumb to approach kicking as you would swim sets.
During Drill exercises the legs must be a dominating factor. (Early stages of skill development fins are recommended
Distance/Time Targets: 3/4 kick distance = whole swim distance 300m kick = or better 400 swim time/ 75m kick = 100m swim time
Daily Routines of Ankle Flexibility and Hip Flexor mobility (lengthening and strengthening) Enhanced Core Stability & Strengthening Programming required.
Right Now & Moving Forward
Considerations for Coaches & Swimmers for Developing a Winning Program:
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Develop Skills first, then develop Fitness
Emphasize importance of Dolphin Kick – in all orientations, including Vertical Kick
Emphasize importance of Kicking ability in all strokes
Emphasize Kick Out distances – Count number of Kicks
Measure breakout distances
Train in all Strokes
Race all 13 Olympic (pool) events at least once per season
Focus on Stroke Counts first, then focus on Stroke Rates
Develop Pace awareness and Pace Control
Consider using objective descriptors for effort: Heart Rate, Percentage Effort
Use the 4 Energy Zone Chart for education and references
Use the Percentage Efforts Charts
Compare the individual swimmer performance threshold across all events: Use – Club Rankings, Club Records,
National
Rankings, World Rankings, FINA Points
To Train Endurance for an Event use double the distance (ie: 200 Free – Train and Race the 400 Free)
To Train Speed for an Event use half the distance (ie: 100 Back – Train and Race 50 Back)
Each Training Session requires: Theme and Purpose
Swimmers must know their best times (and splits) in all events
Swimmers must know how to use a Pace Clock
Swimmers need to start to take ownership, responsibility & understanding over their Training
2017 & Beyond- Tools
Athlete Performance Assessment and Gap Analysis
Profile:
Athlete; Age; DOB; Discipline; Event
Personal Best; Target Time; On Track Time; Gap (identify the target and calculate the time gap
Performance Illustration: Graph of times during season or season to season (optional)
Goals & Objectives:
Athlete; Coach; Program; Sport Expert; other
1) Sport Performance Analysis:
Technical- Swimming Ability
Stroke; Turns; Starts; Other
Monitoring:
Notes
2017 & Beyond- Tools
2) Tactical– Race Ability
Race Strategies vs Race Analysis
Monitoring:
Utilize Race Analysis statistics of this swimmer and key competitions to build and ideal race
model.
Develop a Race Video data base
Notes:
2017 & Beyond- Tools
3) Psychology
Key observations from coach and or Sport Psychologist that are relevant to both Training and
Competition. Factors to be explored include: Race Ability, Arousal, Coping Skills, confidence,
Distractions, Success, Focus, Discipline and other factors
Monitoring (Sport Psych Expert)
Notes
2017 & Beyond- Tools
4) Health Status
General observations by coach and medical doctor and or health providers
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Complete medical should be scheduled 1 x per year
A complete functional assessment should be done by a Physiotherapist 1x per year
Need to establish a blood profile with regular testing
Other specific strategies outlined with health professionals
Notes:
2017 & Beyond- Tools
5) Physical Capabilities– Fitness and Physiology
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Identify Strengths and Weaknesses for;
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Energy Systems (Anaerobic & Aerobic)
Upper and Lower Body Strength and Power
Core Stability
Body Composition
Mobility and Agility
Other factors important to swimming
Prioritize the Above
Monitoring
Utilize protocols that are appropriate on a regular basis that fits into the training cycle
2017 & Beyond- Tools
6) Life Style and Personality
Key observations about the swimmer’s personality and lifestyle outside of swimming that may
Influence progression
Monitoring
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Consider monitoring sleep, nutrition, fatigue
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Monitoring techniques need to be set up with specialists
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Consideration to life outside of sport is important as a balanced athlete is more generally
successful
Notes
2017 & Beyond- Tools
Sr. National Team and Great Dane Training Benchmarks
Kick
Kick
Kick
Kick
*Timed 25 underwater dolphin (from a push hand touch[wall]
Timed 50 on surface (Board Fr,Br,Fly/ No Board Bk)
Timed 200 on surface (Board Fr,Br,Fly/ No Board Bk)
8x50@130 Best Effort (Record Times)
Pull
Pull
Timed 50 Band Only Pull
Timed 200 Band Only Pull
Swim
Swim
Swim
Swim
*Timed 25 Stroke (dive to Hand touch[wall])
12x50@130 Best Stroke (Record Times)
10x100@ 130/140/150/2’ (based on approx. 30 sec rest) Best Effort Even Split Even SC
4x50@2’ Best Stroke (100m Race Indicator)
*SC pool
All other Benchmarks SC (October/November and LC February/March & early June)
2017 & Beyond- Tools
Sr. National Team and Great Dane Training Benchmarks
Incorporate Start and Turn Checklists (courtesy of Swimming Canada)
RACETEK Race Model-
Wingspan; Breakout point (m); Target Time LC
This model will give 15m Start Time, Clean swim times, SR, SC, Turn Times, 50m splits.
Based on thousands of Races into a Data Base to generate a model
We will start here and move toward more innovative means.
Catch UpKeep UpGet AheadStay Ahead
2017 & Beyond- Tools
Sr. National Team and Great Dane Training Benchmarks
Orientation Camp- September 23-24 Broendby TBC.
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Strength and Conditioning “Technique Workshop”
Nutrition
Psychology
Education Network & Pathway
Anti Doping Seminar
Dansk Svoemming Team Expectations
Follow-up Camp- April 23-24 2017 TBC.
2017 & Beyond
National Coach Expectations
Develop and Complete a Critical Evaluation & Gap Analysis
(this will be the tool for a conversation when I meet with you)
Summary of “Wet and Dry” Goals Exercise\
(Describe the goals and targets for the season WET for the swimmers and overall Swimming
Program DRY for Club Development) One pager
Conduct the prescribed National Team Protocols in a timely
manner.
Commit!
Improve, Progress and Contribute to Denmark’s International
Swimming Performance
every day!!!
2017 & Beyond
http://play.simpletruths.com/movie/212-the-extra-degree/
Time to Roll up our Sleeves…
95 days World SC Windsor
335 days to World LC Budapest
471 days to European SC Copenhagen
1424 days to Olympic Games Tokyo