Operation Leave No Stone Unturned

OPERATION “LEAVE NO STONE UNTURNED”

OLYMPIC TEAM SELECTION 10KM OWS

This is an overview of what I feel it will take for you to become an Olympian. This elite club is the culmination of a lifetime of ambition, discipline, hard work and even a little luck. There are no guarantees of success- only the smell of challenge, excitement and opportunity!

It must be said that the VAST MAJORITY of Olympic aspirants (in all sports) fail to reach these heights for a variety of reasons. The purpose of me putting these thoughts onto paper is for both of us to have a daily reminder of what we need to do to COVER EVERY BASE in relation our preparation this year. We both need to ensure that we have some insurance against any hurdles that we encounter along the way by leading the most disciplined of existences and by leaving no stone unturned in our preparation for upcoming trial meets.

What I am going to ask of you is going to be tough- far tougher than anything you have experienced in your journey in life so far. You have already made sacrifices that will aid your progress such as deferring university and, to a point the excitement and experiences that such a new chapter in your life presents. When times get tough over the upcoming months I want you to focus on the elation and satisfaction you enjoyed when being selected on this World Champs team- or when you received your OP 1...... Then times it 100 times- because that is what becoming an Olympian encapsulates- ABSOLUTE SATISFACTION!

You have placed yourself in a unique position where Olympic selection is a realistic proposition. You have the opportunity to go into the history books as competing in the inaugural event in a new chapter of Olympic history. In turn I believe that you can be a realistic chance of being a duel-international by competing in the OWS and pool events at one Olympic Games- a feat rarely done in history.

Before we get ahead of ourselves I need to remind you of what I said earlier- Most people fail! You need to display an uncompromising attitude of excellence- almost a complete selfishness to for fill this heady dream- or even part of it. As they say success is a journey- not a destination. We need to give this our best shot, with no regrets or second thoughts. At the end of the day I want both of us to say that we did everything realistically possible to attain this Olympic dream. What I ask of you from this day forward is to forget about past glories and concentrate only on the following questions every day of the next 257 days to OW trials;

1. What can I do better in my training, lifestyle, and attitudal endeavours to be the best athlete I can be? 2. Is Don doing everything he can to get me onto an Olympic Team? If not tell him! 3. Am I worrying about the things I cannot change? If I am - snap out of it! 4. Am I enjoying the challenge? 5. Am I embracing the hard times and realising that these are the challenging periods that will make me the superior athlete? 6. What am I prepared to sacrifice or do extra to get me ahead of my opposition?

EVERY SUNDAY EVENING I WOULD LIKE YOU TO RE-READ THIS DOCUMENT BEFORE THE WEEKS TRAINING STARTS. YOU CAN READ IT AS MUCH OR AS LITTLE AS YOU LIKE APART FROM THIS- BUT EVERY SUNDAY NIGHT- AND I’LL DO THE SAME.

I would like it if this document was our little secret- sort of like a contract between you and I and our dedication to the year ahead. I PROMISE I WILL NOT SHOW IT TO ANYONE!(At least until after events have unfolded.)

By keeping it between us there is no real need to discuss its contents- unless you want to- and it will act as our official program through until OWS trials in December. At this point we will revise it and put a new plan in place.

Let’s have a red hot go at being the best we can both be. This will help me iron out some of my failings in life also. Let s make a pact that the harder things become- the harder we work to beat them!

Well done so far- you have been inspirational to a lot of people including me. But let’s save the pats on the back for when we can sit down- look each other in the eye and say- “We did better than our best- we left no stone unturned!”

Don IT STARTS TODAY……………………………………………………. THE START: Monday 25 March 2007!

“All our dreams can come true- if we have the courage to pursue them.” Walt Disney

WEEK 1 - 25 MARCH: Home from Worlds. Back to Training!

WEEK 2 – 1 APRIL: Training Townsville- Preparation for National Age Champs.

WEEK 3 – 8 APRIL: Training – Travel – Competition – Perth – Australian Age.

WEEK 4 – 15 APRIL: Competition – Travel – Break till 29 April.

WEEK 5 - 22 APRIL: Break THE START...AGAIN!

“You never achieve real success unless you like what you are doing.” Dale Carnegie

POOL 75000 Monday Tuesday WednesdayThursday Friday Saturday Sunday AM Aerobic Long Variable Speed Long Aerobic Parachutes Moderate Paced Free- Good Tech.Swim- IM Drill Sets 4 x 1000 PullVertical Kick Set1500’s for 2 hrs Drill with Fins Good Hard Kick Swim Aerobic Pull Swim Set and Band Only 7500 7000 8000 6500 8500 PM Set of 400/600/80050’s 100’s 200’s IM Stroke Plus 50’s Longer RI 500’s Short Rest to 4000 metres Beginning of some Good Fly Higher HR Activefor 6000 metres Hard Band 50’s Some Short RestStrong Band BuoyRest 200’s 7500 7800 7800 7200 8000

DRYLAND

Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM QAS GYM RUN/ WALKS QAS GYM RUN/ WALKS PM MASSAGE PHYSIO

WEEK 6 - 29 APRIL: Townsville training. Start QAS Gym Schedule.

WEEK 7 – 6 MAY: Townsville training.

WEEK 8 - 13 MAY Townsville training.

WEEK 9 - 20 MAY: .Travel/ Competition/ Training 20/05 – 18th Europe OWS World Cups

WEEK 10 – 27 MAY: Travel/ Competition/ Training 20/05 – 18th Europe OWS World Cups

WEEK 11 – 3 JUNE: Travel/ Competition/ Training 20/05 – 18th Europe OWS World Cups.

WEEK 12 – 10 JUNE: Competition/ Training.

WEEK 13 – 17 JUNE: Competition/ Training/ Travel – Break till 24 June. THE NEXT STEP……

“The harder you work – the harder it is to surrender.” Vince Lombardi

POOL 83000 Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Aerobic 400’s AT Work Long Aerobic Long Aerobic 800’s QAS GYM Long and Hard 1200 Kick 100’s Short 1000’s 12000 Rest

7500 8000 8300 8500 Aerobic Swim OFF Recovery Swim & PHYSIO Aerobic Swim & MASSAGE Kick Pull and Kick MID 3000 3000 3000 PM HR Progression QAS GYM HR Threshold 200’s Mixed Aerobic Race Pace 100’s Race Pace Work And 300’s Threshold And 50’s 200 metre/ 400 Hard Band 50’s Metres 7500 7500 8000 8200

HEART RATE PROGRESSION (MONDAY PM)

WEEK 14 – 24 JUNE: Townsville training. WEEK 1: 20 X 100 @ 1.20 WEEK 2: 24 X 100 @ 1.20 WEEK 3: 28 X 100 @ Odds/ 1.20 - Evens/1.30 WEEK 15 – 1 JULY: Townsville training. WEEK 4: 30 x 100 @ 1.30 WEEK 5: 30 X 100 @ 1.30

WEEK 16 – 8 JULY: Townsville training. WEEK 6 & WEEK 7: 4 X 100 @ 1.30 30BBM WEEK 17 – 15 JULY: Townsville training. 100 Easy 12 x 100@ 1.40 20 BBM 100 Easy WEEK 18 – 22 JULY: Townsville training. 6 X 100 @ 1.50 @ 400 PACE

WEEK 19 – 29 JULY: Quality Short Rest Week 80km

WEEK 20 – 5 AUGUST: Quality Short Rest Week 85km

THE HARDEST WEEKS……

“The difference between good and great is a little extra effort.” Laurie Lawrence Also “The difference between good and great is having a coach who is a bastard.” Laurie Lawrence

POOL 83000

Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Aerobic Work Aerobic Longer TEST SET AT Set Aerobic 4000m Mixed Hard and Fast Tossed Salad Swims 100’s + 10 x 300 Aim 200’s and 50’s Parachutes Swims for 2 hours 250’s V. Pace. Average 3.25 7300 7700 5000 8000 7000 8300 PM AT Work Aerobic and Aerobic and Distance Aerobic Fast Pace Work 400’s Short Some Fast SwimsRecovery Work 800’s/ 1000’s 100’s and 50’s Rest 300’s and 100’s

8100 7500 7500 8000 7700

DRYLAND

WEEK 21 – 12 AUGUST: Townsville training.

WEEK 24 – 2 SEPTEMBER: Townsville training.

WEEK 27 – 23 SEPTEMBER: Quality Short Rest Week 80km

WEEK 28 – 30 SEPTEMBER: Quality Short Rest Week 85km THE HARDER HARDEST WEEKS…..!

“Tough times don’t last – but tough people do!” Anonymous

POOL 85000 Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Long Aerobic Intense Aerobic Aerobic 1000’s 200’s Parachute Mix 500’s and 100’s Set of 400/ 200 800’s Dec Fin Vertical kick 800 Base Good Pull Hard Band 50’s Times 8000 8500 8200 7500 PM AT Work Speed 400’s Stroke Race Pace 400’s 300’s 200 Short Rest Neg Split IM Kick 30x100 1-3 Dec to SR 100’s @ 1.10 100’s Dec Fins Quality Pace Set 50’s @ 40/35 8300 8000 7500 8300 8300

DRYLAND

WEEK 29 – 7 OCTOBER: Townsville training.

WEEK 33 – 4 NOVEMBER: Townsville training.

WEEK 34 – 11 NOVEMBER: Townsville training. THE TAPER...

WEEK 35 – 18 NOVEMBER: POOL WORK: 71000

MondayTuesdaWednesThursdFridaySaturdSunday y day ay ay AM Pull Swim6 x 200 Aerobic Set of 100’sGood Warm No Pace Short Broken @ 1.15 Up Rest Fast 400’s Neg SR 5 belowSome 7500 Av. Split RR Aerobic 7000 Swims 7500 7000 (1000TT) 7000 PM Good WarmGood WarmLong 50’s from Race Prep Up Up Aerobic Dive 3 x Race 400 Set Pace 50’s Set Small AT Swims 150’s Dec Dec 100’s 8 x Fast set 25’s fins 7000 7000 and 6500 paddles 7000 7000

DRYLAND: NO MORE RUN/WALKS GYM AS PER JAMIE YOUNGSEN

WEEK 36 – 25 NOVEMBER: POOL WORK 55000 Monday Tuesday WednesdayThursday Friday Saturday Sunday

AM Aerobic Over Warm Up Meet Warm Up Aerobic Easy Pull-Kick 300’s Race Prep 2000 Easy Swim Distance 200’s Pacer Build 400’s Warm Up Dec No Pace 5 below RR Pace plus 5 100’s 6000 6000 3000 5000 5000 5000 PM Pace 50’s Broken 100’s Fast Fin Swims 50’s Pace Pacer Stroke 200’s 150’s build last Rates Faster than 800 R 100 6000 5000 5000 5500 5000

WEEK 37 – 2 DECEMBER: POOL WORK: 45000 Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM Aerobic Warm UpMeet Warm Up Warm Up TRAVEL DAY TO Meet Warm Up RACING RACING No Pace 75’s Race Pace PENRITH COMMENCES

4500 4000 3500 PM Meet Warm Up Meet Warm Up Meet Warm Up Easy 3000 metres Meet Warm Up Pace Work 25’s Fast x 6 3 x 100 Dec to 3 x 50 Dec 1-3 Pace 4000 4000 3500 3000

THINGS OF VALUE DON’T COME BY CHANCE OR LUCK. THEY ARE WON

BY PAIN, PERSISTENCE AND BY SACFRICES. Laurie Lawrence\

OPERATION LEAVE NO STONE UNTURNED