Train to Excel Camp‐ Breast stroke/ Individual Medley‐ with Jozsef Nagy‐ National Centre Vancouver‐ Coach of Annamay Pierse, World Record Holder. Knowledge & Experience leads to Wisdom & Insight… that is how I best describe Coach Jozsef Nagy as he has been able to systematically transform “so‐so” breast stroke swimming for Canada onto the world stage not just with one swimmer but a stable full of breast stroke specialists. Swim Ontario was fortunate to have Jozsef conduct the Train to Excel camp Monday November 30th. Thirteen of Ontario’s best available breast stroke and IM specialists were on hand as well as their coaches and many visiting coaches. The Camp also featured Steve Topham, Exercise Specialist from the CSC‐Ontario along with Tim Sauve, Strength & Conditioning coach for McMaster University who in tandem, ran the activation and recovery program while Trionne Moore , Sport Nutrition Specialist with the CSC‐Ontario had a session of healthy choices for High Performance with the athletes. Video Analysis was provided by Carolyn Taylor and Adam McKillop of the CSC‐Ontario. A reminder for coaches to frequent the swimming sport‐science website for up to date information which is provided by Dr. Greg Wells at www.cscswimming.squarespace.com. 1) The practice session was simple and direct with the first instruction is to have all equipment out of the mesh bags and ready to use at any time. 200 free‐200 breast kick with emphasis on posture on a board‐200 breast pull head up‐ 2x100 IM swim continuous‐200 bk/fr B‐7. 2) The kicking emphasis was with a board (flat posture‐stable forward hip position‐ STREAMLINE!)—A series of 50’s with each one of different skills involved (alt. rt leg/lf leg‐ 2 full kick—heals together on recovery‐ knees together—regular kick—quick horizontal egg beater “keep hip stable and in forward position” 3) Pulling exercises started with paddles using head up breast pull – a series of 50’s with many variations 4 up/ 4 dn—underwater pull action & swim—no paddles‐ 1 pull/1 dolphin kick for rhythm—sculling on back hands at side performing full breast pulls feet first 4) More variations of kicking and pulling and drilling—kicking hands at side (heels fast to hand touch—kicking on back—the emphasis on “hips forward in a stable position, upper body moving forward with the idea of “momentum & rhythm” 5) Arm recovery sequence: hands‐elbow‐head always into a maximum streamline position hiding the face/ hands at surface, hands side by side, forward movement‐‐Reach more then palms out on outward sweep—finger tips forward during catch & inward sweep 6) Form good habits—always drop down underwater and push off on your side every wall—speed up with 3 effective strokes into turn and finish. Focus on the Turn portion of the race as this has been the most improved piece of world racing is the turns (5m in/ 10m out) 7) Understand the foundation of breast stroke swimming with the idea of “stroke personality” Each individual is different with strengths and weaknesses—the goal is to swim the same perfect stroke many times (80 times in a 200 for example). To develop this skill, learn and develop the ability to exhale Co2 properly and effectively while swimming. 8) One common theme to Jozsef’s practice design is on “motor perfection” and performing to the level of the demand of the race. The 200 metre race is broken into many elements but in simple form the training sets are designed to cope with the stress & demand the swimmer experiences‐ for example the first set would address the legs and the demand of the first 50m/ the next set is designed around the pull and the demand of which the swimmer is experiencing on the 2nd 50m/ the next set is a combination of load and motor perfection to match the demand of the 3rd 50m and the 4th set addresses the extreme stress of the 4th 50m. 9) Understand what patience means and have the courage to sacrifice—take chances/risks—sometimes the result maybe slower until perfected—understand the body changes so change is required in the preparation each time around (must be prepared to change thinking as the athlete ages up). 10) Put the stop watch down, and watch the stroke… Develop a keen eye for the stroke The day finished with a 2 hour practice of sequencing the drills and skills learned in the morning and another round of video feedback with Jozsef with the swimmer and coach. As Jozsef puts it “I only need to see one stroke cycle to give feedback”—this is an example of developing an eye for technique and form. Here is a Joszef’s and Annamay’s “27 Point” Race Check List! 1. Start‐‐first movement (reaction time). Concentrate only on the start signal. 2. Dive‐ speed is most important. Good entry, pick up flat glide position before pullout. 3. Pullout‐ HARD dolphin kick. Keep hands close to legs & lift shoulders up close to ears. During recovery, hands move first to chest and everything else follows. 4. Only after kick, when feet have closed & after a perfect streamline position is achieved—start arm pull. 5. In the first 3 strokes pick up the correct rhythm speed & technique—as soon as possible. 6. Don’t use power in the first 50; nice, fast, easy and technically perfect strokes. 7. Once in the first 25 and twice in the second 25 make style corrections. “Am I doing everything right?” 8. Speed up before the wall—max speed in the last 3 strokes & swim straight to the wall. 9. Touch wall at water level & move with max speed on the wall. 10. Put feet relatively low on the wall and push straight from the wall. With the pullout make sure body is at the right depth to surface. Fast but not too long of a pullout and keep momentum with every movement. 11. Same as points # 4&5 12. Need to find the best speed for 2nd 50 with 1 style correction before 75 metres 13. Two more style corrections before 90 metres. 14. 10 metres before the wall, speed up the same way as the first 50 turn (point #8) 15. Max speed on the wall. Touch the wall at water level, put head down close to the wall and don’t forget the other hand helping underwater. 16. Foot placement—not too high on wall, straight push and glide—not too deep with a fast pullout that is not too long. 17. Keep momentum in the first 3 strokes and pickup speed for the 3rd 50. 18. One style correction before 125 metres & again 10‐15 metres before the wall. 19. Last 3 strokes before the wall must be at max speed. 20. On the wall (point #9) 21. Pullout (points #3,10) 22. First 3 strokes (points 4,5) 23. One style correction at 170 metres. 24. One style correction at 180 metres 25. Last 10‐15metres technically the best, speed up but not with short cuts (strokes). 26. Last few strokes not shorter but the best and faster 27. Break rhythm & touch the wall with middle fingers. Every practice from day one, focused on at least one (usually 3) of the above 27 point Race Check list. Good luck swimmers and coaches with your Race Check List! Special thanks to Kelly Steeves who worked double duty the past week working with the “Jr national Prospects squad” and the Train to Excel camp. Thanks to the CSC‐ Ontario staff, University of Toronto for pool and classroom access and the coaches who came out. Swimmers: Michelle Flemming (AAC); Veronica Lee (SCAR); Erika Seltenreich‐Hodgson (NKB); Lindsay Seemann (NEW); Marni Oldershaw (OAK); Annie Harrison (OAK); Bryn Jones (LAC); Warren Barnes (TSC); Matt Stephenson(Guelph); Andrew Ford (Guelph); Curtis Samuel (UT/OAK); Mack Darragh(OAK); Matt Kwatyra(LAC). Dean Boles—Provincial Coach .