Several months ago, USA Swimming produced an Off The Blocks Video entitled “Tale of Two Sprinters“. https://youtu.be/Hw1p-NUMXjY. It highlights Caleb Dressel and Michael Andrew shortly after coming off the 2018 Summer Nationals. Michael Andrew had just had impressive breakthrough performances and Caleb Dressel, was coming off a foot injury and adjusting to life after College; he was literally finding his feet again. It was a perfect opportunity to delve into the world of these superstar athletes. The comparison of the two sprinter’s background is fascinating and important to understand if the sport wants to grow. Dressel has been nurtured in the uber-established, sun soaked world of Florida swimming where coaches involved in his club team read like a “who is who” in swimming: Troy, Shofe, Poppell, Bishop, and Lopez all had hands in programming over the decades. He then matriculates to the University of Florida under Troy and Nesty for further expert guidance. The facilities where Dressel has honed his gifts are top of the line: the pools are jaw-dropping and the gym could house an NFL team. The gym even comes equipped with an impressively accomplished trainer, Matt Delancey. Obviously the coaches are to be given well deserved credit for his success and the video justifiably highlights four of Dressel’s coaches. His path is a proven, successful recipe for many elite swimmers. Meanwhile Peter Andrew’s (Michael Andrew’s Coach and father) interview is conspicuously absent as producers choose to use swimming superstar Cody Miller as a spokesperson for Andrew. This is a missed opportunity to highlight the self taught, almost singular nature of Peter Andrew’s contribution to his son’s training. And outside of the overwhelming disparity of time given to the Coaches of the two athletes, there are more important differences that could have been explored. Differences in location for starters . The Andrew family carved out their own path in areas with limited resources in places like South Dakota and Kansas. There was no balmy, warm climate with year round access to training. There was no fancy pool. There was no professional gym or trainer on call. (This is not to say they did not have significant resources that allowed them access to extraordinary things like building a training pool in their backyard or traveling the world to seek out experts.) Difference in NCAA versus professional swimming. Michael Phelps showed the world turning pro without NCAA Swimming is an option, Andrew took it to a new level by doing so at 14 years of age. The family forges endorsement relationships to fund their journey. Along the way Andrew creates a Vlog and does a highly professional job self producing the videos. (He and Cody Miller are both to be commended for their ingenuity and dedication to the sport through these videos and USA Swimming is following their examples in this medium lately with videos like this) The Andrews are making swimming a lifestyle. This possibility should thrill anyone who loves swimming. But they most glaring difference between the athletes: training. That crazy, controversial training that got Andrew where he is. It is precisely the training that offers so much room for growth in the sport! Less Water Time - Less time is needed for practices which is good news considering most programs struggle to find pool space. Lower Yardage - More time can be devoted to team bonding and fun activities at practices which ultimately can keep more swimmers in the sport! No Equipment - Less money is needed to procure equipment. No Drylands Programs struggle to find the resources for high quality swim Coaching - much less providing a dryland program opportunity. Less Injuries - When proper technique becomes central tenet of programs, developing bodies are spared unnecessary wear and tear. Individualize Training- Multi sport athletes do not need to be tethered to 11 month swim cycles! Self Sufficiency- The training relies heavily on swimmer accountability and knowledge. The training teaches the swimmer to coach themselves. An interesting difference in the Vlogs occurs when he asks fellow teammates what they are doing that training day, they almost never know. They are waiting for marching orders. Andrew on the other hand can walk through what he is doing, why he is doing it, and how he may have to adjust it. What the Andrews are doing with regards to training and challenging long held beliefs cannot be understated. Andrew is competing at the highest level of Swimming and he is doing it as what is equivalent to a sophomore in college. Clearly his system works for him. They are doing a remarkable job researching, adapting, and implementing a training philosophy that is greatly impacting how many coaches approach training. The approach is outside of the norms perpetuated by the established swimming organizations and offers so much opportunity for growth within the sport! Swimming is incredibly fortunate to have these two young men of commendable character and incredible talent representing the sport right now. Their journeys are admirable regardless of what the future holds for them. They will be challenged by a hungry field of competitors for Olympic spots, and “Olympic Bumps” are essential for the sport. Their competition is essential for the sport! And their differences are important because the impressive environment and training elite swimmers are exposed to is not accessible for the average swimmer or the average swim club. This makes it imperative to highlight both of the paths because the sport needs as many paths to success as possible.
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6/27/2019 0 Comments Hire a Swim MomWhere are all the female swim coaches?
This question has been asked to death. Truth is, there is a wealth of untapped potential for coaches in swim moms. Some of the foremost experts in the field of swimming are, in fact, moms that have navigated their own children within the sport of swimming. While doing so have nurtured other swimmers, families, and programs along the way. Yet, they have done so without the fanfare, pay, or resume boost of their coaching counterparts. Swim moms are relegated to the lower echelons of swimming. Take a closer look at the life cycle of the dedicated Swim Mom:
Here ends the life cycle for swim moms as Suzie Swimmer completes her college career. The swim mom has become an expert on biomechanics, regulations (even NCAA now), computers, training, team culture, money, travel, injury prevention, nutrition, coaching, and college programs. They have more time than ever as their children leave their nests and there is one position that is perfect for them: head swim coach, but the position is also unattainable. Swim mom just doesn't look good next to the glossy head shot of "Coach" for organizations. Moral of the story: SWIM MOMS KICK A$$! And you should hire one today. In Defense of systems like USRPT for developmental swimmers.
This post will focus on the benefits of high intensity training systems to train a wide range of abilities and ages. This post does not address the physiological aspects of the training at an advanced age group and elite level. Race Pace Training are systems that emphasizes short, intense distances during training and above all else proper biomechanics. There are 5 benefits to using the system for development teams observed this season. .
Example of an adaptation set for stroke work:
Repeat. This set can be effectively conducted with widths (and highly encouraged with young swimmers). Diving wells particularly are a great tool for practices at introduction level. All sets should also encourage effort as a habit. Example of a skill work set:
2) Rest is essential. Once fatigue sets in, training ceases. When this is strictly adhered to, the amount of water time needed to training drastically diminishes. New swimmers may see only five to ten minutes of water time before needing out of the water rest. The resting is probably the most difficult concept for new coaches taking to the method; but the benefits of the rest are immense. While resting::
3) Focus is developed as a skill. Understanding that skills are developed through focus ,repetition, and high effort is a fundamental building block to a long and successful swimming career. The attention to detail involved in overcoming the struggle of poor body lines at a young age develops body awareness that will serve them well. Example of a set emphasizing focus:
4) Race Pace Training has a neurological component that discourages poor habits. As the focus changes to proper motor learning at the musculoskeletal level, coaches should start seeing less difficult habits to correct. Some neurological patterning are NEARLY impossible to overcome (esp once puberty sets in.) Do not let the neurological pathways. Period. Example of a set emphasizing motor learning in Butterfly:
5) CCA- Crowd Control Abatement. With age group swim teams numerous swimmers in the lane is a reality. By reducing the distances swum at one time, each swimmer is ensured clean water to perform the strokes as perfectly as possible with little interference. Touching toes is strictly forbidden. .
Once a coach develops a system for the group, the swimmers easily adapt to the regime and demands of the system. There is much comfort in the monotony of the routine during practices. It runs like clockwork after several weeks of training. The ultimately goal of each practice should be to have swimmers leaving validated, happy, and motivated to come back. This is a great system for developing foundation skills while keeping swimmers wanting more! IT WAS AN HONOR FOR THIS POST TO BE FEATURED IN THE NISCA JUNE MAGAZINE ISSUE FEATURING FEMALE COACHES. THEIR ORGANIZATION CAN BE FOUND HERE: https://niscaonline.org/
This weekend I had the opportunity to be a spectator at a collegiate meet. As a swim coach, it felt like a luxury to be part of the fan club for a change. The pool looked unfamiliar from the stands! While I thoroughly enjoy the fast swimming from my new vantage point, my education over four days by a Coach on deck was an unexpected highlight. It was one of those experiences that left me wanting to be a better coach. Number One: There is no such thing as too much enthusiasm! When I first noticed the Coach behind the blocks after the first heat giving high-fives to the swimmers in the water, I assumed the officials would soon be dealing with THAT parent. It happened again after the next heat: more handshakes, more high fives, and thumbs up to the swimmers after the race. I watched as the crazy parent walked over to the team and led a cheer. So NOT a parent. This was the COACH? The enthusiasm had an instant effect on the team. Number Two: Dress the part. I LOVED that each coach was dressed up for the competition. And each night at finals this Coach donned a specific color. Think of Tiger Woods red shirt Sunday. That color clearly signified, “game on”. It was a message that the swimmers internalized. The same message was sent to the crowd. It helped that one of the team colors was GOLD. And there was never a question which team the Coach belonged. Number Three: Movement creates energy. I tend to rent real estate in one spot for an entire meet and limit my interactions to other coaches I know. But this Coach was constantly MOVING around the deck. Interactions with parent timers, officials, groups of swimmers were constant. The Coach was everywhere. Number Four: Just be present. I am constantly worried about who will get splits or how I will get feedback to the swimmers. This Coach did nothing. No watches. No notepads. Sometimes the coach paced with the swimmer while cheering, or leaned against the flagpole, but it was evident that the coach was hyper-focused on swims. Number Five: Sharing is caring. Creating a team environment among coaches is crucial. At this meet, the assistant coach was tasked with the filming, split taking and other administrative tasks during the races. Standard duties were assigned. However, the assistant coach was also given the honor of presenting the swimmers an award during the medal ceremony on occasion. It was classy and acknowledged the assistant coach’s contributions in a meaningful way. Number Six: Sportsmanship is learned. I often am so focused on my swimmers, I can’t be bothered with anyone else. This coach acknowledged swimmers of other teams frequently in front of the Coach’s swimmers. Sincere congratulations were offered to competitors. After a close, exciting race where a swimmer was touched out by a competitor, the coach graciously shook the competitor’s hand, “that’s how you get it done!” Number seven: It doesn’t take much to make a connection. I fret about how and when to give feedback at meets. Sometimes I give too much feedback or I simply skip over the feedback because of time pressures. This coach did not speak to the swimmers before and after races. Instead, interactions were kept short, intense and frequent. The swimmers left the interactions looking inspired. Number eight: Wellies can be worn as a deck shoe. I am always looking for comfortable deck shoes. These boots, also known as Mucks around farms, are great for rain and gardens, so why shouldn’t they be great on the pool deck? And they come in a variety of colors that could be color coordinated with any team. Genius, really. Note to self: try them out. Such gratitude for the lessons and for Coaches that love what they do. A good coach is hard to find and harder to keep. Finding knowledgeable, dedicated coaches for age group swimming is challenging for a myriad of reasons. And ask a coach what the hardest part of the season is, it's usually Championship meet season. Tensions are high and expectations are higher: last minute relay changes happen, qualifications are missed, disappointment and euphoria tango. This is the brutal thrill that is swimming.
As the swim world gears up for (fill in your Championship swim meets here), your Coach wants you to know: #1 The Coach absolutely wants your swimmer to succeed as much as you do. #2 The coach has a plan for success that started months before the big meet. #3 Be a team player. Use positive words and actions (volunteer!) when referencing your Coach and swim program with your child. Questioning your coach or program in front of your swimmer will plant seeds of doubt that can blossom to full blown mistrust and doubt. This NEVER leads to optimal results. #4 Slow down and enjoy the experience as a relaxed spectator. Being truly joyful in the experience will allow your swimmer to stay relaxed and reduce pressure. Yes, it requires some Oscar worthy theatrics the morning of the swim meet when plans go horribly wrong. Remember, you will never get this time back with your swimmer. Enjoy it. # 5 Find ways to praise and reward your swimmers’ efforts and commitment throughout the season. Boosting their egos is essential to fueling self confidence. # 6 “I had fun watching you swim” is the only thing your child needs to hear from you at the meet with reference to their performances. # 7 Embrace the failures, disappointment, and the raw emotion of defeat. Swimming can be a brutal sport. But it provides invaluable lessons that strengthen character. In many ways swimmers learn more from a bad swim than a good one. Use bad swims as an opportunity to encourage resilience and focus on the importance of the fight. Avoid feeding into the blame game, and help them develop a growth mindset by focusing on accountability and solutions. # 8 Give it a week. Before firing off that emotion filled email or angrily cornering the coach on deck, consider waiting a week to discuss any areas of contention. Wishing everyone a joyful Championship season! 1/17/2019 1 Comment Mental Training Essentials Yesterday was one of those practices . Swimmers trickled in with downward glances. Their shoulders were slumped and some even looked like they may have been crying on the way to practice. Frankly they look defeated before we even started. “Not backstroke” comments trickled to me.
The mom part of me just wanted to hug these young people and tell them things would get better. The coach part was upset that we have a huge meet this weekend and I planned an awesome practice; I wanted to get to work! I conjured up images of Tom Hanks saying “there's no crying and swimming!” Effective training can not take place without enthusiasm. Thank goodness it was Wednesday aka mental training day. I scrapped the visualization session and circled back to one of our first sessions on positive affirmation. The big meet visualization would have to wait. We left after 15 minutes feeling invigorated, excited and ready to get our work done! The swimmers BOUNCED out of the room. We had a fantastic 100 Back set. The transformation was a bit jarring and unbelievable. But I realized it wasn't an accident. This is the reason I put aside time every week. We had put the work in to allow this transformation to happen. How did we get here?
Other benefits:
8/7/2018 0 Comments Summer WrapSummer Season is a wrap! It went fast. It didn't go 100% swimmingly, but seasons never do. There are always bumps and detours, and we adapt. Ahhh. the life lessons of swimming. It was an absolute joy to work with these young swimmers. I learned so much from them. But mostly they made it really fun! It's impossible to understand the impact swimming has on young people and it's one of the reason I love the sport so much. These swimmers are going places! The best part of summer - lots of room in the lane. Swimmer hack: if you show up when no one else does, you get LOTS of Coach's attention! The summer focused a lot of body position, head position, and streamlining. It's amazing how mastering these skills improve speed. NO TRAINING NEEDED, simple adaptations that require no more effort on the swimmers part. These three skills reduce water resistance, so it allows for easier swimming. There was much positive progress. We also had the opportunity to do weekly sessions of mental training. It focused mostly on visualization and using it for racing and adaptation work. And we also discussed the importance of quality breathing while doing some breath work. Fall swimming is around the corner! I have begun planning the 2018/2019 season and will post the "master plan" before practices start. It will be posted here the entire season for reference. We have about 20 swimmers in the new "Junior" Group this Fall. Yikes, we may have to share lanes! The only required equipment will be snorkels. Finis makes great snorkels. Best time worksheets are also highly encouraged. A World Record was set at the Philips 66 Nationals in Irvine CA. Watch Kathleen Baker crush the 100 Back for your motivation during the down time! Also, start working on your goals. https://www.youtube.com/watch?v=ehWkxTbEebo 7/9/2018 0 Comments Failure is MagicDuring practices swimmers are asked to read the clock and stay on their “race pace.” Their goal time in a race is divided into splits and used as a training barometer to complete as many repeats as possible with roughly 20 seconds rest between repetitions. Two issues: some swimmers don’t want to stop after failure (missing a race pace time). While some swimmers have difficulty pushing themselves hard enough to get to race pace consistently. But the failure and subsequent rest is essential. Dealing with the failure is part of the process. A swimmer touches the a wall and they are off pace. It was close. So close. They could push off again. See if they can make it. Maybe coach won’t notice they didn’t make it. Push off? Do what Coach told them to do? Ahhh, choices. Choices=mindfulness. The failure happened for one of three reason:
Developing the self awareness to know what is happening during a set is an incredible asset. Feedback empowers swimmers. And learning to read this feedback allows the swimmer to coach themselves. Failure is never easy. Yet, several failures are demanded for improvement. The response to the failure is important. How does the swimmer use the rest after failure? Does the swimmer get upset? Does the swimmer expend valuable energy reacting to the failure? How well did the swimmer adjust? Did the swimmer ask questions? What effort level was put out to avoid another fail and keep training? Improvement is guaranteed when more repetitions are completed. Simple. The swimmer is accountable for the rest and adaptation to make the improvement happen. It’s training gold. The training process is where the magic happens. No failure? No failure = no improvement. Pace adjustment is needed. Some days the race paces will NOT come. The days the failures come often and they come early. That has to be okay! As long as the effort was solid, the body is sending an important signal to take it easy. This is personalized feedback. The focus switches to technique or a skill that day. And sometimes the best thing to do is jump out of the pool for stretching or a yoga session. (https://www.youtube.com/watch?v=WtGE0Uz9zSE) . Communicate with Coach to develop a plan! Benefits of failure: mindful and effective training. Embrace the FAILURE. During the winter we will be using worksheets to help swimmers (and coach) on deck. They can be laminated, placed in paper bags or packaged taped. They need to be changed frequently as times get faster. |
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