ASCA Clinic September 2016 @ Fort Lauderdale Tuesday 9/6 Gregg Troy “Training Sets I Like and Why ? (any amount) X 75 kick (hit goal 100 swim time): 200 smooth swim (don’t match kick stroke)

- 30 X 100 of anything he just loves this because it is 30

Kick set (climb out when you don’t make one) 10 X 100 @ 2/150/140 8 X 100 @ 150/140/130 6 X 100 @ 140/130/120 4 X 100 @ 130/120/110 3 X 100 @ 120/110/1 2 X 100 @ 110/100/55 1 X 100 @ 1/55/50 (obviously designed for a Lochte/Plelps level swimmer)

-Gregg recommends giving swimmers on occasion sets that they cannot make -IM training-include all four strokes and can be adjusted by strokes

-400IM set (3 rounds) Round 1 4X50fly @ 50, 3x100 back @ 130, 3x100 brstk @ 140, 3x100 free @ 120, 400IM kick, 400 IM swim Round 2 4x50 fly @ 45, 3x100 back @ 125, 3x100 brstk @ 135, 3x100 free @ 115, 400IM pull, 400IM swim Round 3 4x50 fly @ 40, 3x100 back @ 120, 3x100 brstk @ 130, 3x100 free @ 110, 400IM swim, 400 IMswim

-3x’s through 7x50@45-1 3x150 (100 negative split then 50 all out @ 2-210) Round 1 do 50’s free and 150’s 100 fly/50 back Round 2 do 50’s fly and 150’s 100 back/50 brstk Round 3 do 50’s back and 150’s 100 brstk/50 free

-freestlye/IM set (replace fly with free)

-6x50 fly@1 then 100 ez/3x400@5 then 100 ez/6x50 fly @1 then 2x400 of the free for fly IM then 100 ez ….6x50 fly @ 1/400 race pace free for fly IM

-8x200im double the weak stroke 12x100IM double the weak stroke

-2 times through-8x50 from dive (4@130, 2@1, 2@40 all same stroke) 300ez then round 2 Mid season set

-he likes to follow up a really hard swim set with a kick set

-40x50’s 3 at pace/1 ez then 30x50’s 2 at pace/1 ez then 20x50’s@1 1 pace/1ez then 10x50 descend

-brstk set 3-6 times 300 pull with band or tube no kick @ 30 seconds rest 200 pull with buoy with kick @ 30 seconds rest 100 from dive swim for time

-3x600 brstk (negative split, descend 200’s, hold stroke count) -backstroke: 4x(5x100: 4x25 spin drill) then 2x(3x200:4x25 spin drill then pull with ankle bands 3x100 then swim 1x200 or 3x100 or 6x50 -fly set: 30x50 @1 with fins-breath every 5 strokes/finish race plan/no breath/work breakouts -sprint free set; 12x100@2-#1 no brth 1st 25, #2 no brth 2nd 25, #3 no brth 3rd 25, #4 no brth 4th 25 -60x25 from dive @1 walk arounds all out -20x100 @145/first length kick all out then 50 breath every 3 then 25 kick all out -coach Troy likes during warm ups and warm downs counting strokes, always finish the day with a swim that is perfect technique for muscle memory.

Wednesday 830-930 am Coach Phil Davis of University of the Incarnate Word I went to a talk on “making the torch burn brighter”. Talk was mostly about the working relationship of the head and assistant coaches, being on the same page in theory and practice and its positive impact on the swimmers and team. 10-11am “culture, leadership and professionalism” with coach Hollie Bonewit-Cron Miami/Ohio Professionalism Keep emails/cell phone calls-texts professional You are being watched by parents-swimmers-other coaches Your reputation preceeds you-build the best reputation possible-it can be lost overnight Have a code of self standards Back up your words with actions Reinforce what you value Hearing vs. listening (ask a question of the person you are talking to) Suggests a good book to read is “Ishmael” (about ethics) and “The Disney Way” Take care of where you work (see trash-pick it up type stuff) Presentation-all coaches wear same shirt that connects you to the brand of your team Be consistent with your branding Commit to the process No excuses Dow what you say you will Leadership “if you are disciplined, you won’t need to be disciplined” Recommends book “Mindset” and “Coach Woodens Leadership Game Plan for Success” Compromise (stick to your guns) Attitude reflects leadership Pyramid of success-setting standards/foundation Inner character-forsaking character for times (don’t just focus on times of a swimmer) Communicate and connecting –constant communication Culture “culture is defined and created from the top down but it comes to life from the bottom up” The buy in-will athletes “buy in” to the program? Expectations and Rules- what to expect from athletes? Honesty, loyalty, respect, priorities, pride, accountability, improvement, appearance, unity, responsibility, having discipline to commitment Recommends the book “You win in the locker room first”

1130-1230pm “Stroke Tempos in Breaststroke” with Coach Bret Lundgaard Distance per stroke vs. tempo and stroke length vs. tempo What we know about brstk? It has the highest tempo variance of all strokes, especially at 200 yards The faster the tempo, the faster you go…sort of….higher level athletes tempo is more important. A lower level athlete, tempo is less important but stroke length is more important The process of teach: A. What are we teaching? Nervous system and create adaptations A.1 confront weakness/error centered approach, repetition of good technique over and over B. Where do we begin? Identify each swimmers inclination for speed B.1 Look at stroke rate or stroke length or both/look at one stroke cycle. Do some exaggeration with speed up and slow down swims. Slow swims teaches muscle memory and fast teaches the nervous system C. How do we improve? In tempo and speed C.1 Learn from failure to make new habits. Constant practice

Inspiration for examination Kevin Cordes: 1:48y via efficiency and intention R. Meilutyte (?) was 1:04 lcm via high temp and ability to maintain tempo A. Peaty over 50m made .9 seconds look like 1.4 seconds

3-4pm Panel featuring Hollie Bonewit-Cron, Jon Howell, Matt Kredich and Gregg Troy What college coaches look for in a prospective recruit? Character, will they fit in with our culture? Do they value structure? Do they have a shot at qualifying or scoring at our biggest championship meet? Do they add to the program/community? What element do college coaches feel parents need to know? That the money is only part of it. Goal for college coach is to have the student go where they will thrive. Know what they want and don’t want in a school. To have parents understand the psychology side of deciding on a school. The freshman transition to being a freshman: to have upper classmen remember what it was like to be a freshman How to get freshman ready for the new workload? One coach pairs a freshman with an upperclassman. Keeping new freedoms of college on the forefront, communicate with athlete who are now making their own decisions for the first time. Freshman that can get good structure out of the pool will be most successful. Non-genetic athletes-what should they realistically be told if they want to continue swimming? – educate parents about nationwide options: not all can swim at big swim colleges: not all will get scholarship: there are programs for all levels of athletes College coaches encourage parents to go on college visits College coaches want high school kids to know that they are being watched-comes back to character and values

Why do some kids tend to improve more under college coaching? Caring for the athlete out of the pool What is the students vision for their 4 years (be honest). Says attending practice does not entitle you to success! The athletes want to get better-coach models the behavior they want the athlete to hae. Communicate your values to athletes. Looks for a connection of coach with athlete. Often and regularly. Gregg Troy looks for prelim times more than finals times because at his schools D1 level, the athlete wont get a chance to get a finals swim.

Thursday 830am “things I have learned” Coaches should learn the most when in the hall or bar with other coaches. Salo cited his learnings from learning to play basketball in the last few years. He challenges coaches to join a new activity in which you are the one getting coached. Taking risks is so important There are no negative consequences to a poor swim performance, too many athletes just go through the motions. He loves that in diving that there are consequences to a poor performance Coaches need to challenge themselves to be better Train hard, perfect the skill, train smarter He lives to train the “physiology” uses video feedback. Get out of comfort zone

10-11am Mike Bottom Love swimming, be passionate about swimming Learn a lot by watching others coach Our (coaches) job is to create the dream for swimmers, expand the dream with creative enthusiasm When your dream happens, celebrate Live the dream with gratitude Pass the dream on with joy

1130 Bruce Gemmell “training for the 100m to 1500 m all at once in a yard pool They spent most of their time training for the 400m as it covered the 200 and 800m. Find a motivated goal oriented athlete not afraid to fail or lay it on the line daily. *I had to leave this talk to attend a coaches focus group administered by a graduate student about Swim coach health and well being.

145pm Dave Salo (rescheduled from tomorrow to today) He thinks wearables are the next evolution to coaching and athlete progression and evelopment. Things like electronics that measure physiology of a training athlete. We must train and coach smarter. Made a good joke/dig about and phelps but I didn’t write it down He went off on some tangent about youtube and lady gaga Suggested we watch a youtube on how to make a medicine ball. Salo is not a fan of supplements Mentions kids do not want to disappoint their parents He likes 3x1500’s descend time-mentioned that he doesn’t know what the first one is for Says the coach should not take ownership of athletes success or failure 3 attributes of the best swimmers -entry of hand into the water and dive, no splash, very flexible ankles -many top coaches feel the best swimmers are running from demons, that their success will make them somehow better people -generally good kids 245pm Nicole Harmon (formerly of CMA) Being a “young” coach, coaching young athletes -travel to “big” meets to see “real” teams and “real” swimmers. Get them excited to improve and coach Discussed teams practice groups and expectations Empathized with her new team being a “young” coach She uses tryouts Admittedly a “small time” coach for now. Her support of swimmers help them to improve Have fun with young swimmers, match their energy, they need structure They aim to please-celebrate their small victories They wont always get “it” on their first try Sometimes they cant help themselves, they are just kids Coach is a: teacher, disciplinarian, doctor, role model, therapist, etc… Coach must be: patient, teacher, flexible, compassionate, strict, listener, fearless, aware

4-5pm Bruce Wigo Being a great swim coach/the X-Factor Introduced a panel of coaches: mark Shubert, dave marsh, mike bottom, alison bebe, gary hall sr. frank keefe They spoke about who influenced them to coach: high school coaches, , George haines, terry martin, doc councilman, bob kiputh Frank Keefe is the “Fox Catcher”

What is the X factor? Communication-related to swimmers, made everyone feel like they were the favorites Makes swimmer feel special-explain how to take care of themselves-take responsibility Make an impact in life not just swimming pool Qualities to be successful: psychology-personality of coach to know athletes and positively coach athlete Connections with athlete Mike bottom said he honestly says he doesn’t know what the x factor is, maybe solve problems together -Recognize that all athletes are different-know how to get them to respond, put own ego aside and know ones own weaknesses Gregg says there is no mold to be a great coach: communication, listening side of coaching, reading body language, trust-give good advice/feedback, respect-earn it via behavior/dedication, motivate and inspire-get them to work smarter/harder, adaptability-keep changing Frank-advise, honesty, perperation(non-salo slam), businesss-be professional, family Responses to personal/professional failure: Frank-success-thought he knew it all, led to failure, reevaluated what he was doing Gary-losing 400IM @ ’72 olympics made him hungry for ’76 games. Some of best coaching is with the least gifted swimmers Mike-not preparing swimmers for what happens after a swim career. Mark- glad to be a club coach again. Says he didn’t talk to his college team enough They recommend we visit ISHOF.com and listen to doc councilman induction speech

Friday 1pm Kathleen Prindle “coaching is more than a job, it is a profession” As of 2015 there were 18k registered coaches, 21% were full time Majority of registrations are from coaches that are under 30 years old. She wants millennials to view coaching as a profession. Find ways to make a living coaching Professionally not much has changed since 1972(pay-demand wise)

Profession is x’s and o’s, nuts and bolts skills Professionalism is everything else More money is being spent on sports these days. $60 billion in 2014 and $735 billion by 2019 expected Ownership of success, shifting from the athlete to the “experts” Where do opportunities come from? It is different for all and rarely linear What you know vs. who you know- think differently Right place/right time = luck scoring a great athlete A great athlete can suddenly make a great coach How to get proficient as a coach-time on deck, coaching a range of athletes, become a student of the sport, find a mentor, build a network of coaching friends, develop your own training and coaching philosophy. “it takes 10,000 hours to master anything. Time spent leads to experience. Experience leads to proficiency and the increased proficient you are the more valuable you will be” Professionalism is how you speak, how you act how you look 3 C’s communication, consistency and commitment How you speak; what words you use. Language is power. Your style How you act; behavior and words, be consistant, what are you known for How you look; cloths, demeanor, pride in appearance. What are you doing? How are you doing it? Why did you choose to do it that way? 1% of swimmers make Olympic trials Your beliefs/values = vision Your visions reflected in your behavior Your goals reinforce what you value Determine your course of action=’s your why?

Friday 1pm Navy seals mantra “have confidence and competence” “it ain’t what you do it’s the way that you do it. Career or athlete-“it’s not how your start, its how you finish” Ethics at core of your values 20% of what you do leads to 80% of your results Mentors: never stop: asking, giving Squeeze the left hand to activate the right side of brain (the confidence side) Coaches need to be resilient “everyone has a plan until you get punched in the face”

230pm how do we build h.s. swimming in anemic h.s. states with David Orr Mississippi-only have one college in state with a swim team Miss. Independent high school league is 2 weeks long with no meets until “champs” It is a fall sport Public h.s.-club coaches coach the top h.s. teams with year round club swimmers. Coaches get own meet season. No h.s. have an own pool 7th-12th grades allowed to compete 900 swimmers at public school teams 12 age group teams had 2 trials swimmers If there is a state law requiring 3rd graders to take swim lessons, they were able to hget a federal grant to build pools. Maine has 95 teams of h.s./club, the 35th most in the u.s. California has over 1000 h.s./club teams Mississippi has one 50m pool.

4-5pm analyzing swim meet results for your age group team with Jackie Norgren Is your team A. to develop happy swimmers or B. to develop fast swimmers The more B your team is, the more meet analysis is needed The more A your team is the less meet analysis is needed Hard date needed for immediate results Help swimmers to know what to focus on before upcoming races Important to defend what you are doing when parents/swimmers have questions Presenter was very detailed in analysis they use at all age levels, age gender, distance, type of swim suit! She considers stuff like, will dq’s count, trials vs. finals swims She has per swimmer analysis sheets with catagories