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.