Easter 2011 Nova Centurion Club

Spring Training Camp for Nova Swimmers in Florida

A number of Nova’s GB Senior and Junior The FGCU facility was opened in 2004 and International swimmers went on a 10 day has two heated outdoor pools, shower swim camp to the USA. The swimmers facilities and an assortment of aquatics trained at the aquatics centre at the Florida training and exercise equipment. Designed Gulf Coast University (FGCU). for practices, meets and lap swimming, the 50m pool hosts a variety of competition FGCU 50m Pool The camp was used to focus on stamina with events. The 25 yard recreational pool has big, base endurance sets at the start of the four diving boards, and a diving well. This is current training cycle. (This was also mirrored also a public facility and as the weather is with A-squad in ). The swimmers always sunny, it is open all year round. were joined by Jack Burnell from Lincoln Vulcans (British Junior International 1500m) The swimmers stayed at the Homewood and Tom Hatfield (Olympic swimmer & 400IM Suites by Hilton in Bonita Springs, a 15 British record holder) who were given the minute drive away. Homewood Suites opportunity to train with Bill by their clubs. Senior National Squad Cyprus Training Camp

Rebecca Adlington, Sasha Matthews, Katherine Wyld and Jess Sylvester will be going with the Senior National Squad to Paphos, Cyprus from 4th to 14th May to undergo 10 days of warm weather training ahead of the senior Nationals in June and in preparation for the World Long Course Championships in Shanghai in August . Olympic size pool The facilities include a 10 lane outdoor 50m pool (constant 2m depth which makes it ideal for synchronised swimming - I don’t think the girls will be doing much of this!), white dolphin technology & towing buggy (ie underwater cameras), gym, 25m indoor pool, apartments & onsite restaurant Becky & Katie Sasha & Jess

Underwater Technology

Coral Beach Hotel *Due to ill-health Becky has been unable to attend the training camp & Resort

Level 3 Talent National Development Squad also head to Cyprus Training Camp Harry Needs & Rachel Martin joined 46 other swimmers from the Level 3 England Talent National Development Squad, who travelled to Cyprus on 18 April, for a week’s intensive training. The athletes, chosen for the English Talent Programme because of their performances at British Nationals, will be taking part in a training camp with pool sessions, land work and video analysis, to look at ways of improving their performance.

The offshore camp is the final phase in this year’s Level 3 talent programme, following on from previous camps at Loughborough in September and a joint training camp and competition with Canada at Sunderland in January. Easter 2011

IPC Championships, Berlin The GB Team for the IPC European Championships in Berlin has been annouced and will include 4 Nottinghamshire swimmers out of the 43.taking part Oliver Hynd, 16, has been included after his excellent performance at the DSE Trials over the weekend. Ollie swam inside the qualifying time for both the S8 200IM and 400freestyle and will join his brother, Sam (Nova & Swansea Performance), as part of the GB team. Oliver Hynd Charlotte Henshaw Charlotte Henshaw, was also named as part of GB team. She will be looking to defend her European SB6 100m Breaststroke title in Berlin. In addition to the above senior team selections, 18 year old Andrew Zawadzki will compete as part of the GB development team at the German open championships, which will take place at the end of the month, also in Berlin The IPC Swimming European Championships, which run from 3rd – 10th July, will be the last benchmark meet for the athletes before the 2012 Paralympic Games. All the Brits will be looking to put a marker down before competing in front of their home crowd just a year later. Sam Hynd Andrew Zawadzki

Swim Meet Round Up Burns Meet (Jan): A fast meet the Worlds in July. Jess Sylvester International in Dublin. Georgia with many of this country’s top became British Champion over 50 gained 2 golds for the 100 & 200m senior swimmers competing for the Fly and placed 4th over 100 FR. backstroke, smashing the 200m first time this season. For the Age Some fine performances from backstroke record in the process. groupers it gave a great Georgia Hohmann, Sam VD Luke gained 2 silvers for 100m opportunity to put the hard winter Schootbrugge and Fiona Donnelly Breaststroke & 200m IM. months training into action and booked their places on GBR Junior race tough in at the start Teams for this summer’s racing in Premier & Derventio Meets of 2011. Europe and South America. For (Mar/Apr): The target meets for those youngsters who were the Age groupers & Youths. Great Zonal Meet (Jan): The first Zonal competing for the first time or were swims with a high % of PB's. Some Meet saw many of the seniors and in difficult situations without great work in training, day in & day fast age groupers race heats and opportunity for semi or final swims, out, certainly paid off. finals at the Corby 50m Pool. The the competition was more about Nova swimmers shone throughout experience than time. This was a the weekend with many victories chance to learn some lessons and and top 3 finishes. gain more understanding of what B.U.C.S (Feb): The British senior swimming is all about. University Championships allowed “Money in the bank for the big race our top seniors the opportunity to pay off down the line.” race in the heats as practice for the County Champs (Feb/Mar): Great British Championships/World short course swimming from all Championships Trials in early those who competed. Great skills, March. Jess Sylvester represented racing and pacing leading to many the University of Nottingham Midland and National Qualifying picking up 3 National titles. time swims. Well done. British Championships/Trials (Mar): Rebecca Adlington picked WISE (Mar): Georgia Hohmann up where she left off in 2010. (senior girls) & Luke Howdle Swimming some of the fastest (Intermediate boys) swam in the times in the past 12 months over Schools Home Nations 400 & 800 FR and qualifying for

Newsletter compiled and edited for Nova Centurion SC by Karen Oates (Nottingham) Easter 2011

England Talent Development For Swimming

Thousands of children go through and is known as the ‘Youth’ developing professional sportsmen the ASA’s club structure every year programme. It includes 160 and women in a number of but only a handful ever progress to athletes in eight regions. There is identified sports, one of which is national squads. The ASA has a also an English Development Aquatics. It is aimed at young development pathway to ensure programme for Open Water people between the ages of 16 and that once a swimmer’s talent is swimmers at level 2 that includes 19 years, AASE offers young identified it is nurtured to help them 80 athletes in eight regions. people in all the aquatics reach their full potential.  Level 3 is the ‘National’ disciplines the chance to pursue development squad and includes their sport whilst continuing with As a sport it can take 10 years to 36 athletes aged 13 years or their education. Nova also has produce a champion, so in most over. some swimmers who have taken cases a youngster will be 'spotted' up apprenticeships through this within their club environment and A number of Nova swimmers have programme nurtured within that club. In the achieved places on the Level 1-3 case of Nova Centurion, they will programmes for 2010-11 because Level 1: Danielle Binks, Hannah be spotted via the County they achieved certain qualifying Meek, Tom Roberts, Amber Championships or through specially times for their age group at certain Keegan, Harry Martin, Shannon organised trials where those with specified competitions (usually Brown, Mollie Wright, Georgie potential will be nurtured initially qualifying for a National final, or in Young through the Development squad the case of the youths a semi-final) Level 2: Faye Henesy, Luke and then into the B &A squads. to be selected onto the Howdle, Matthew Watkinson, Karl development programmes. They Morgan The ASA also has a specific Talent then receive varying levels of Level 2 Open Water: Francesca Development Programme that support depending on their level Hay, Matthew Dobson takes youngsters who have already but this will include training camps, Level 3: Harry Needs, Rachel shown promise and gives them anthropological measurements and Martin access to quality coaching, athlete lifestyle management. World Class Development educational schemes and Dan Mills, Emma Graham, Natasha physiotherapy screening within a Swimmers who excel at the Hofton, Georgia Hohmann, Sasha training camp environment that will National level may progress to Matthews, Ann Morris, prepare them for future being selected by British Swimming World Class Podium international competition. The ASA to join their World Class Rebecca Adlington, Katherine Wyld has three levels of talent Development Programme. Again National Squad Swimmers development: Nova has a number of swimmers Rebecca Adlington, Sasha on these too.  Level 1 is for 12 and 13-year-olds Matthews, Jessica Sylvester, and is known as an ‘Age’ Older swimmers can also access Katherine Wyld, programme. It includes 192 the Advanced Apprenticeship in AASE Ann Morris, Kyle Simpson athletes in eight regions. Sporting Excellence (AASE), an Scottish Gold Youth Squad Fiona NVQ programme that is aimed at Donnelly  Level 2 is for 14 and 15-year-olds

Nova Centurion Represented at Grand Opening of Speedo HQ

4 of Nova’s younger swimmers, Thomas Roberts, Danielle Binks, Fiona Donnelly and Luke Howdle, along with Nova Chairman, Josie Grange were invited to Speedo’s official opening of their new HQ. The opening ceremony was undertaken by HRH Princess Anne. Danielle presented The Princess Royal with flowers and had a short conversation on wearing Speedo suits & her own swimming goals. Mr Robinson (Speedo President) took Princess Anne on a guided tour, including priviledged access to the top-secret Speedo Aqualab global research and development facility. Princess Anne at Speedo Speedo’s head office moved from Ascot Road in Basford to the NG2 business park off Queens Drive in November 2010. Cool Dudes

Newsletter compiled and edited for Nova Centurion SC by Karen Oates (Nottingham) Easter 2011

Why Do it? – The Benefits of Land Training

To be a good swimmer, you must possess technical open to injuries. If you have a weak core, you may fall skill, muscular balance and strong athletic ability. In out of proper body position, causing increased addition to training in the water, you need to participate resistance from the water, resulting in slower in dry land workouts as a way to stay competitive. movement. This improper body positioning can also cause discomfort and, over time, injuries Dry land training is a vital part of your training program. It is important to improve your strength and conditioning Strengthening and Weight Training at proper intervals to prepare yourself for successful Because water provides a significant amount of competition. When applied properly, dry land training resistance, it is important to strengthen the muscles can improve your performance and your chances of necessary for successful performance. Once your body success, while decreasing or eliminating the is well conditioned, you should start strength training occurrence of injuries during practice and competition. through weightlifting (either through use of own body weight, or through use of weights. This has to be age Types appropriate). Dry land exercises that help your swimming can be put into four different types. Balance is important in strength/weight training. you  Cardiovascular Conditioning Exercises aid your should focus on muscle groups used during swimming. overall endurance. Lateral pull-downs, triceps push-downs and rowing will  Stretching helps keep your muscles lengthened to work the same muscles used for swimming. It is also avoid injury, especially as your flexibility enables recommended that you utilise dynamic, or constantly stronger propulsion when swimming. moving, strength exercises using body weight to mimic  Core work :strengthening your core helps with your the body movements of swimming. body roll, stroke technique and also helps avoid injury. When using weights it is the number of repetitions that  Strengthening through weight training, particularly is important rather than the amount of weight lifted. Too of the triceps, quadriceps, hamstrings and much weight coupled with too few repetitons leads to latissimus dorsi, help develop the muscles that muscle bulk and less flexibility around the joints. power you through the water. Nova Land Training programme Cardio Some activities you can do include running, jogging, Age Group swimmers: Land warm ups/cool skipping and rowing. This type of exercise not only downs/Injury prevention, e.g. bands & stretching, core helps your aerobic capacity, but it also can help with & body weight exercises, e.g. press ups fast-twitch muscle fibre development, especially if you incorporate running sprints. These muscles then enable Youth swimmers: Land warm ups/cool downs/Injury faster sprint times in the water as well prevention, core & body weight exercises, medicine ball exercises Stretching Exercises should be conducted to focus on stretching Senior swimmers: Land warm ups/cool downs/Injury your shoulder and back muscles, as well as your prevention, core & body weight exercises, more hamstrings, calves and quadriceps, as these are the advanced medicine ball exercises, individualised muscles most heavily used in the water. programme, e.g. weights

Core (Upper/lower & deep)Abdominals Land training is a key component in the development of Core training is of vital importance for water sports a swimmer. Above is a basic outline of the progression athletes. Your core provides the starting point for a Nova Centurion swimmer will go through in their strength, power and stability, so if it is weak, you will be swimming career.

Laws of Competitive Swimming No1

The amount of fluids the bladder can retain is directly proportional to the difficulty of the middle of the current practice set.

The same principle seems to apply to ripping caps and broken goggle straps, but no scientific evidence connecting the 3 has been documented!

Newsletter compiled and edited for Nova Centurion SC by Karen Oates (Nottingham) Easter 2011

*Stop Press* Simple Glossary of Training Terms Youth Midlands Results There are many terms and phrases used by coaches when they give training sets Womens GOLD during training sessions. Different clubs and coaches will have their own 4x100m Free Team, 4x200m Free Team terminology, but the following list is an initial, basic explanation of those used by Rachael Martin-14/15yrs 100m Fly, Term/ Explanation 200m Free, 400m Free Phrase Natasha Hofton -14/15yrs 50m Free, Anaerobic Literally ‘without oxygen’: Usually refers to sprint training sets 100m Free, 100m 200m Back Imogen Gould -14/15yrs 50m Fly Basic Speed/ All refer to short sprint distances, usually sets of 15m/ 20m/ 25m Faye Henesy-14/15 800m Free HVO’s/ Max ‘bursts’ of speed Rebecca Barsby-400m IM, 200 Breast Sprints Fiona Donnelly-16/O 200m Back, 800m Best Effort The Best Average pace for the whole training set Free F.P.P. Fastest Possible Pace; similar to ‘Best Effort’ (above) Sasha Matthews-16/O 200m Free HR Max Sets (Hard endurance) that raise the Heart Rate to Max or within 10 beats of Max Womens SILVER VO2 Max Maximum Oxygen Uptake. These sets are similar to HR Max sets, 4x100m IM Team but with longer repetition distances (e.g. 150-300) Imogen Gould 14/15 50m & 100m Threshold This is an often misused term; the best way of thinking about it is a Breast set of approx 2500m or 30 min – holding the Max, but even pace Faye Henesy-14/15 200m Free, 400m for the set Free Warm-up The process of warming up the muscles and circulation. Warm-ups Rachael Martin-14/15 50m Free, 100m will usually contain swim/ kick/ pull and have some progressively Free faster swimming as well as easy Hannah Meek 14/15 200m Fly Warm-down After hard effort swimming, there may be waste products in the Francesca Hay-14/15 800m Free muscle including lactic acid. Swimming at a steady pace rather Jess Sylvester 16/O 50m Free, 100m than being totally passive will result in recovery being twice as fast Free, 100m Fly Race Pace Split the race into segments (e.g. 4 x 50 for a 200m) and repeat the Jenny Young 16/0 200 Breast, 400m IM pace of the P.B. race Fiona Donnelly 16/O 200m IM, 200m Drills Usually when the stroke is broken into sections or adapted from the Fly full stroke. Examples include Single arm, catch-up, double arm BC Rebecca Barsby 16/O 50m Breast or 2 kicks 1 pull on Breaststroke Equipment Swimmers at NOVA should have a kick board, pull float, zoomer Womens BRONZE (short) fins, paddles, finger paddles, a band, snorkel, drinks bottle, Georgia Young 14/15 400m IM spare caps and goggles Natasha Hofton 14/15 200m IM Underwater So important in successful World Swimming. Good dolphin leg kick Jess Sylvester 16/O 50m Fly is an essential part of starts and turns on all strokes (1 dolphin kick off walls on Breaststroke) Mens GOLD Starts, Turns & Often practiced on their own or as part of sets. The focus is usually 4x100m Free Team, 4x200m Free Team, finishes for 15m (Starts), 7.5m In/ Out (Turns) and 10m (Finishes) 4x100m IM Team Matthew Watkinson 15/16 100m Free, 200m Back Triumph at Youth Midlands! Karl Morgan 15/16 50m Free, 200m The swimmers of Nova Centurion, the Nottinghamshire County Swim Squad were on Free fine form over the weekend as they competed in the Youth Midlands Long Course Lewis Steptoe 17/O 1500m Free Championships held in the Olympic sized 50m pool in Coventry. There were many excellent swims and it's a tribute to the coaching team and the Mens SILVER dedication of the youngsters themselves (the majority being aged between 13 & 17yrs) Matthew Dobson 15/16 1500m Free that Nova had a swimmer in every single final held over the. weekend. In the majority Jorge Phenix Coyne 15/16 400m Free of the finals the squad had at least 3 swimmers competing for medals. Not only does Karl Morgan 15/16 100m Free this team of youngsters have talent, but there is depth to the squad as well. Seb Smith 15/16 50m Fly Luke Howdle 15/16 100m Breast The team came away with 24 gold, 23 silver, and 12 bronze medals. The girls Harry Needs 17/O 200m IM dominated in the 200m, 400m and 800m freestyle events with the Nova girls competing with each other for bronze silver and gold. Mens BRONZE Alex Hunter 15/16 1500m Free The relay teams were particularly awesome with the girls teams of 4x100m Medley, Matthew Watkinson 15/16 100m Back 4x100m freestyle & 4x200m freestyle gaining 2 golds and a silver. But not to be Daniel Timms 15/16 200m Breast outdone, the boys did a clean sweep of the board by winning all the relay events and Kieran McGinley 15/16 100m Fly gaining 3 gold medals in the process. Matthew Dobson 15/16 200m Free Harry Needs 17/O 50m Fly These swimmers train day in, day out, twice a day most days of the week. Their Elliot Dudley 17/O 100m Fly dedication to their sport has certainly paid off if this haul of medals is anything to go Lewis Steptoe 17/O 200m Free by. Aiden Smith 17/O 400m IM As the saying goes "the only place where success comes before work is in the GIRLS 16 GOLD, 17 SILVER, 3 BRONZE dictionary" BOYS 8 GOLD, 6 SILVER, 9 BRONZE Next stop – The English Nationals Newsletter compiled and edited for Nova Centurion SC by Karen Oates (Nottingham)