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World Swimming Coaches Association Newsletter Volume 2017 • Issue 1 CONTENTS TRAINING: Join Us & Swimming Sets and Ideas for Training International Level Athletes………………………Pages 2-6 Training 100m to 1500m Change the By Bruce Gemmell……Pages 7-17 USA Swimming: Efforts Charts Based on Capability and Skill By Robert Pinter……Pages 17-18 World Quotes of Reflection By Bill Sweetenham…Pages 18-19 RUNNING SWIM CLUBS: The Issue of Board Voting of Olympic By John Leonard……………Page 20 Coach Managed or Directed Club vs. Parent Owned, etc. Sports! By John Leonard……………Page 21 What is a “good coach”? By Guy Edson……………….Page 22 Check out the World Swimming SPORT POLITICS AND CHANGING THE WORLD OF Association TODAY! OLYMPIC SPORT: NO One Will Help Us (www.worldswimming.org) By John Leonard…………….Page 23 The Path to Clean Swimming (in English & Spanish) And on Facebook at: By John Leonard……Pages 24-26 Why Did WSCA Decide to (http://www.facebook.com/worlds Change? By George Block………Pages 26-28 wimmingassociation/) Anti-Doping to a Member of the USA Senate By George Block…… Pages 28-31 WORLD SWIMMING COACHES ASSOCIATION NEWSLETTER – VOLUME 2017 ISSUE 1 SECTION 1: TRAINING SWIMMING SETS AND IDEAS FOR TRAINING INTERNATIONAL LEVEL ATHLETES GENERAL WEEKLY PATTERNS Distance Mon. Tues. Wed. Thurs. Fri. Sat. AM Tech. Power - - - - Tech. Power Quality Speed Speed (P/K) (K/P) PM Threshold Active/ Quality Threshold Active/ Rest Rest YARDAGE Mon. Tues. Wed. Thurs. Fri. Sat. AM (Phase I) 4.5/4.5 4.5 4.5 4.5 4.5/4.5 5-6 (Phase II) 5/5 5 5 5 5/5 7/8 (Phase III) 5.5/5 5.5 5 5.5 5.5/5 8/9 Weekly Totals (Phase IV) 5.5/5 5.5 5 5.5 5.5/5 9/10 (Dist/Mid) PM (Phase I) 5-6k 5-6 4-5 5-6 5-6 - - (47-53,000/42.5-48,500) (Phase II) 7/6 7/6 6/5 7/6 7/6 - - (61,000/55,000) (Phase III) 8/7 8/7 7/6 8/7 8/7 - - (69,000/57,500) (Phase IV) 9/8 9/8 8/7 9/8 9/8 - - (76,000/64,500) SPEED WORK: 24-40 x 25 on :30/:35 (15y/m Fast – 10 y/m easy FR, No Breaths) (1-2 x per week) (6-8 K/ 6-8 SW) 20-32 x 25 on :40/:45 (ALL Fast) “Shooter” Kicking (with or without fins) (1-2 x per week) 20-32 x 25 on 1/1 rest (ALL Fast Swimming) (FR on :30 – FL/BK on :35 – BR on :40) (1-2 x per week) KICKING SETS: Power: Scuba Belts: (5-10#) 25s or 50s on 1/1 rest 500-600 Total (2x/Week) Vt. Kicking: (6-12# - FR/FL/BK) (20-40# BR) 1/1 rest 10 – 20 Min. St. Cord Kicking: 1:00-2:00-4:00-5:00 on :30-1:00 rest 10 – 30 Min. All – Fast: 10-20 x 50 on 1:00/1:10/1:20/1:30 (3-5x/Week) 10-20 x 100 on 2:00-2:30/3:00 1 x 400 “OTW” (On The Watch) 1 x 1000 “OTW” 1 x 2000 “OTW” Easy/Fast: 2 x 50 on 1:00 or 1:10 Easy Choice or Stroke (2-4x/Week) Alternate 5-10x 1 x 100 on 1:30 or 1:40 Fast Stroke 2 x 50 on 1:00 or 1:10 Easy Choice or Stroke Alternate 4-8x 1 x 150 or 200 on 2:15 or 3:00 2 WORLD SWIMMING COACHES ASSOCIATION NEWSLETTER – VOLUME 2017 ISSUE 1 Swim/Kick Sets: (2-4x/Week) 100 SW/FR Alt 100 K/ST on Progressive Intervals 4-10x (i.e., 2 x 200 x 5 2 each on 3:20 – 3:10 – 3:30 – 2:50 – 2:40) 100 SW/ST Alt. 100K/ST on Progressive Intervals 4 – 10 x (This works well for FR/BK/BR not very well for FL) *You can also progress 1-4 or 5 and then hit 4 or 5x on the HARDEST Interval) 50 SW Alt. 50 K (SW on a Mod. Int. – K on a Hard Int.) 10-20 x *Threshold Kicking (2-4x/Week) 1 x 100 Mod Int. 1 or 100 2 x 100 2 x 100 Mod-Hard Int. OR 1 x 100 OR 2 x 100 3 x 100 Hard Int. 1 x 100 2 x 100 (With or Without Fins) *Threshold Kicking for Breaststroke (St. Cord or Vertical) (:20-:30 Rest) 1 x 1:20 (M) 1 x 1:20 2 x 1:20 2 x 1:10 (MH) OR 1 x 1:10 OR 2 x 1:10 5-8x\ 3 x 1:00 (H) 1 x 1:00 2 x 1:00 Pulling Sets: 1 x 200 FR (Lung Buster or “5”) on Mod – MH Int. Alt. 3 – 10 x 4 x 50 Stroke on 1:00 or 1/1 rest Int. 3-5 x 300 or 400 Stroke Pulling on :30 – 1:00 Rest (Progressive) 1 x 1500, 1600, 2000, 3000 OTW St. Cord Pulling for BR and FR 1:00-2:00-3:00-4:00 on :30 – 1:00 Rest *Do ALL Threshold Kicking AFTER Main Sets Threshold Swimming Sets Phase I Phase II Phase III Phase IV Distance 3,000 4,000 5,000 6,000 White 25% 25% 25% 25% Pink 50% 25% 25% 25% Red 25% 50% 50% 50% Taper 6,000 5,000 4,000 3,000 White 25% 25% 50% 75% Pink 50% 50% 25% 25% Red 25% 25% 25% - - - Mid. Distance 2,000 3,000 4,000 4,000 White 25% 25% 25% 25% Pink 50% 25% 25% 25% Red 25% 50% 50% 50% *Color Levels can be Swim Times or Intervals Active Rest Sets: Ladders: 100-200-300-400-400-300-200-100 Mod or Md/Hd Md/Hd or Hard 200-400-600-800 (800)-600-400-200 1 x 200 / 2 x 200 / 3 x 200 / 4 x 200 (4 x 200) 3 x 200 / 2 x 200 / 1 x 200 200/400/600/800/4x200/3x200/2x200/1x200 3 WORLD SWIMMING COACHES ASSOCIATION NEWSLETTER – VOLUME 2017 ISSUE 1 Continuous Swims: 2000 – 3000 – 4000 – 8000 – 10,000 Interval Ladders: 200 – 400 Drill or Swim Alt. 3-5x 3 – 8 x 100/150/200s on Progressive Intervals Quality Sets: Distance: 20-30-40 x 100 on 1:30 or 1:40 (ALL Fast) Early Season: 1 x 150 on 1:55 1 x 150 on 1:50 (or any Int. of Choice) 3-8x 1 x 150 on 1:45 Mid. Season: 2 x 150 on 1:55 2 x 150 on 1:50 (or any Int. of Choice) 3-5x 2 x 150 on 1:45 Late Season: 1 x 150 on 1:55 2 x 150 on 1:50 (or any Int. of Choice) 2-4x 3 x 150 on 1:45 Cruise Alt. Progressive Speed Work: 16 x 100 on 1:15 (Or any Int. of Choice) (#4-8-12-16 Fast) 12 x 100 on 1:20 (Or any Int. of Choice) (#3-6-9-12 Fast) 8 x 100 on 1:25 (Or any Int. of Choice) (#2-4-6-8 Fast) 4 x 100 on 1:30 (Or any Int. of Choice) (ALL FAST) 1 x 1,500 or 1,600 or 2,000 or 3,000 Alt. Easy or Cruise 50s or 100s with Fast or Pace 50s or 100s “Set-UP Swims” 200-400 “Set-Up” or “Cruise” Swim Alt. 3-5x (Progressive on Fast Swims) 200 or 400 or 800 Fast or Pace Swim Mid. Distance Quality Sets: 20 x 50 “Push” ALL fast on 1:30 (Early Season 4-5 x Stroke Alt. 4-5 x FR) 20 x 100 on 2:00 per 100 – Alt. Easy Choice / Fast Stroke 30 x 100 on 1:30 or 1:40 – 50 Easy or Cruise Alt. Dive 50 Fast Stroke FR/FL BK BR 16 x 50 on :45 :50 :55 (#4-8-12-16 Fast) 12 x 50 on :50 :55 1:00 (#3-6-9-12 Fast) 8 x 50 on :55 1:00 1:05 (#2-4-6-8 Fast) 4 x 50 on 1:00 1:05 1:10 (ALL FAST) 4 WORLD SWIMMING COACHES ASSOCIATION NEWSLETTER – VOLUME 2017 ISSUE 1 Race Pacing: 12 x 50 on 1:20 (ALL FAST) Speed Endurance: 1 x 50 on 1:10 (Fast) 3 x 100 on a Mod. Int. 1 x 50 on 1:00 (Fast) Alt. 3-4x (Progressive Intervals to Md/Hd and Hard) 1 x 50 on :55 (Fast) 200 Loosen Choice or Stroke Drill 1 x 50 on :50 (Fast) 1 x 50 on :45 (Fast) 3 x 50 on Md/Hd Int. 1 x 50 on :40 (Fast) Alt. 6-10x 1 x 50 on :35 (Fast) 1 x 150 on Md/Hd or Hard Int. 1 x 50 on :30 (Fast) IM Threshold Set (Long Course Meters): Race Set-Ups: 1 x 200 FR on 2:40 (Or any Int. of Choice – Negative or 2 x “Push” 50s on 1/1/ Rest @ 200 Pace at a “Specified” Pace) 1 x 200 Loosen/Choice on 4-5:00 4 x 200 IM on 3:00 (1-4 Progressive) 1 x 100 Dive on 1:30 3-4x (Progressive 100s) 1 x 400 FR on 5:20 (Negative) 1 x 200 Loosen/Choice on 4-5:00 3 x 200 IM on 2:55 (1-3 Progressive) 1 x 600 FR on 8:00 (Negative) Progressive Speed: 2 x 200 IM on 2:50 (1-2 Progressive) 12-18-24 on 100 on 2:00 1 x 800 FR on 10:40 (Negative) (#1 = 25 Fast/75 Easy or Cruise) 1 x 200 IM on 2:45 (Maximum) (#2 = 50 Fast/50 Easy or Cruise (#3 = 75 Fast/25 Easy or Cruise) Stop here and go back to 25/75-50/50-75/25 OR (#4 = 100 Fast) Distance Quality Sets: 20-30-40 x 100 “ALL” Fast on 1:30 or 1:40 20 x 100 “ALL” Fast on 2:00 (Dive) 30-40 x 100: 5 x 1:20 (mod) 5 x 1:30 (Fast) x 3-4 “Set-Up” Swims 200 “Set-Up” (Build)/400-500 fast (600-700s on 7:00-8:00/8:00-9:00) x 4-10 400 fast/200 easy (600s on 8:00-9:00) x 5-10 20 x 100 5 x 1:20 @ 1650 or 1500 pace 5 x 1:15 @ 1650 or 1500 pace 5 x 1:10 @ 1650 or 1500 pace 5 x 1:30 or 1:40 @ 500/400 pace 10 x 100 “Dive” fast on 2:00 + 50 “Dive” on 1:00 or 1:30 20-30 x 200 on 2:30-2:40-2:50-3:00 100 “push” cruise/100 “dive” fast 200 (mod) on 2:40 - - 150 (mod) on 2:00 - - 1 x 50 (fast) on :40 or :45 150 (m/h) on 1:55 - - 100 (m/h) on 1:15 – 2 x 50 on :40 or :45 (fast) 100 (h) on 1:10 - - 3 x 50 (fast on :40 or :45 x 2-3 with or without 1:00 rest after 3 x 50) 3 x 100 on 1:30 (mod) 3 x 100 on 1:20 (mod) Alt.
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    USA SWIMMING - 2010 PAN PACIFIC CHAMPIONSHIP TEAM Women Allison Schmitt NBAC 200, 400 Free Amanda Beard Tucson Ford Dealer Aquatics 200 Breast Amanda Weir Swim Atlanta 50 Free Annie Chandler Tucson Ford Dealer Aquatics 100 Breast Ariana Kukors FAST Swim Team 200, 400 IM Caitlin Leverenz California Aquatics 200, 400 IM Chloe Sutton Mission Viejo 800 free, 10K Christine Jennings Unattached 10K Christine Magnuson Tucson Ford Dealer Aquatics 100 Fly Dana Vollmer California Aquatics 200 Free, 100 Fly, 100 Free Elizabeth Beisel Bluefish Swim Club 200 Back Elizabeth Pelton NBAC 100 Back Emily Brunemann Club Wolverine 10K Eva Fabian Greenwood Memorial Swim Club 10K Hayley Anderson Trojan Swim Club 800 Free Jessica Hardy Trojan Swim Club 100 Free Kara Lynn Joyce FAST Swim Team 50 Free Kate Ziegler FAST Swim Team 800 Free Kathleen Hersey Swim Atlanta 200 Fly Katie Hoff FAST Swim Team 400 Free Katy Freeman Santa Barbara Aquatic Club 200 Breast Madison Kennedy California Aquatics 50 Free Mary Mohler FAST Swim Team 200 Fly Melissa Franklin Colorado Stars 100, 200 Back Micah Lawrence Auburn University Swim Team 100 Breast Morgan Scroggy Athens Bulldogs 4X200 Free Relay Natalie Coughlin California Aquatics 100 Back Rachel Bootsma Aquajets Swim Team 100 Back Rebecca Soni Trojan Swim Club 100, 200 Breast Teresa Crippen Germantown Academy/ Florida 200 Fly Men Fran Crippen Germantown Academy Aquatic Club 10K Chip Peterson North Carolina Aquatic Club 10K Andrew Gemmell Univ. of Georgia/Delaware Swim Team 10K Alex Meyer Crimson Aquatics 10K Peter Vanderkaay
  • Dear Coaches, Volume 32 - 08/07/2015 Quote of the Week: 1

    Dear Coaches, Volume 32 - 08/07/2015 Quote of the Week: 1

    In this Newsletter Dear Coaches, Volume 32 - 08/07/2015 Quote of the week: 1. Fall Regional Coaches' “Alone we can do so little; together we can do so much.” Clinic Registration ~Helen Keller 2. Scholastic All- American Now Accepting Application 3. Women's Leadership Fall Regional Coaches’ Clinic Registration Summit Don’t Miss Out! 4. 2015 ASCA World Clinic 5. Perfect Practice The Regional Coaches’ Clinic program brings affordable clinics directly to teams in their 6. Prepare the Child for own LSCs. These clinics are designed for the entire coaching staff from the novice coach the Road, Not the to the senior level coach. Road for the Child 7. Eastern States Clinic Clinics are priced to encourage coaching staffs to attend the clinic together. $75 per 8. Great Teams vs. coach or $200 for a coaching staff of 3 or more. Destructive Teams 9. Everyday Leadership Norfolk, VA: August 14-16, 2015 Starts With 'Hello' Austin, TX: August 21-23, 2015 10. The 3 Biggest Lies About Working With Teenagers Tulsa, OK: September 18-20, 2015 Fairfield, CA: October 23-25, 2015 Fall registration links are now open. Scholastic All-American Now Accepting Application Do This before you take a break! NO late applications will be accepted. •The only method for application will be the online application on the USA Swimming website. •Applicants will be required to have a USA Swimming account. •Qualifying pool times for the applicant will be validated through the Times on the USA Swimming website (time MUST be in the SWIMS database). •Applicant will be required to have a TRANSCRIPT for the COMPLETE academic year available for uploading to the application.