Here’s another aerobic format that I like for younger swimmers: This is 1) mental toughness. It won’t hurt you to hear that again. (Except for the world-famous and universally appreciated 2 x 5min hot tub.) •Sleep is an important aspect at this age. You put the greatest stress on the circulatory system with the faster movements. As they get stronger at kicking, we can put in the stroke drills. Once again, there are exceptions. Our swimming program is designed primarily for intermediate swimmers – those who know how to swim but want to get more out of their pool sessions. 30×50 free kick w. flutter board @:55 as— 1. I’m assuming most of you coach age groupers and that is a very, very important aspect of a swimmer’s success in their career, so that is my reason for the talk. Mechanically, if you draw that arc and measure that arc, you have to be a lot faster. Thus, test sets should evaluate at least the most relevant performance-related factors (pool- and land-based). He had two swimmers doing 55 X 100 on 1:05, but he worked it up gradually. Something forever and for all. As they start making the interval by more than 20 seconds – let’s say they are starting to go 1:35s – you move the interval to 1:50 and let them see how many they can go. Swimming speed depends on total mechanical power generated from upper and lower limbs (which can be improved from both land- and pool-based strength/power training), propelling efficiency, i.e, the portion of total mechanical power which is used to overcome drag (related to body shape/dimension/dynamic position in water) for a given finite metabolic power (which depends on aerobic, anaerobic lactic and alactic energy pathways). Threshold . Obviously, the 50 kick is on a different interval and I will get to that in a minute. Two minute break and then we did the same set but the intervals were on a minute. Eddie Reese taught me one thing a few years ago that I will never forget, and I run every workout based upon the two words that he talked about and I hope he will talk more about them now because it means so much to everyone and it is simply “more better.” I give to you, Coach Eddie Reese. Some of them were posted on SwimSwam in the Coach’s Intel column, while some of the other swimming workouts were published on my site. Swimming Training Assessment: The Critical Velocity and the 400-m Test for Age-Group Swimmers. Last week we were 20 minutes freestyle – 10 minutes backstroke – all drills. My plan – the way my swimmers get better — is I try to go harder every year. My brother and I went into the head of our Kinesiology Department one day and asked: How do we improve the aerobic ability of someone who is in college and they have already worked hard and been through it? With age-group swimmers, their aerobic system is in a place that anything is going to help it and I am not too worried about that group. We are not sticking a needle a half inch deep in a muscle and cutting out a piece to find out what percentage white fiber and red fiber they are and we do not know what the percentages mean anyway. I just wanted to see what that would do. Biomechanics, energetics, and coordination during extreme swimming intensity: effect of performance level. Do you think swim coaches should do test sets of their swimmers? It is possible, but not feasible for all coaches (costly devices). Well, I visited that program a year ago because I was recruiting a swimmer and I kept looking around and I kept asking who is that guy… who is that guy. F.P.Furniss. To work breath control in an aerobic way, we do a lot of breathing every 3. Fun Swim Workouts For Age Group Swimmers. Below is an interview with Dr. Rodrigo Zacca on test sets for swimmers and his team’s latest research study: His team did other research on critical swimming velocity in swimmers. To think that you can do something and do it is vastly different. I hear laughter. I have used our intervals and you can do anything you want with these. At what age should coaches test their swimmers? Another aerobic set that I like for young kids is: The interval for the 100s freestyle can be anything — 1:30…1:40…1:50…2 minutes – you have got to decide that. Suite 200 75 fly on :45 Swimming speed depends on total mechanical power generated from upper and lower limbs (which … I had the worst freestyler on earth one time and after about 8 weeks I was ready to get out of the sport because I couldn’t fix his stroke. In our program, after four weeks we are still going up because we started with 4-5,000, 2,000 of which is stroke work. I was totally against it. One of the goals of the workout is to mix up the efforts quite a bit. Investing in swimming as an exercise is like a roller coaster in the stock market. It is widely documented that swimming is one of the best lifelong exercises available to us, regardless of age and health goals. Regarding pool-based strength/power training, the modulation of workloads and training intensities with parachutes, drag shorts, resistance tubes, power-rack® and other devices are welcome, and coaches know that. For aerobic training, going distance with different strokes is not bad. 25 fly on :15 Having the number of 25s increase throughout each round instead of decrease teaches the swimmers to swim fly fast and correctly when tired. The number of rounds that you do depends on how good the swimmer is. We go 20 X 50-yard butterfly on :35 and it is amazing who makes that. You know what happens when you finish a hard set? This year we are going to put a snorkel on, kick without a board and with a board and see how that goes, but we work to kick hard. We work hard at kicking. They take off because they have strength. Early in the season I do not see any need to do butterfly. Brendan Hansen would do 6 X 240, but this guy doesn’t have to bench-press like Brendan Hansen. 50 fly on :30 We do 20 minutes kicking – 40 minutes aerobic whatever, but we work up gradually. That’s aerobic for younger kids. And Tracy Caulkins at the World Champs in 1983. I found the discussions were very helpful, and I appreciated the opportunity to meet other coaches and hear their experiences. The freestyle aspect of the set … My guys cannot do it and go as fast as they can go, so last year we started making some changes. (100 free on 1:30/100 IM swimming free instead of fly on 1:40) X 5 to 8 rounds. admin November 3, 2017 Blog, Dr. John Mullen, Latest&Greatest, Training 4 Comments. Carmel Swim Club Sets Third 13-14 National Age Group Relay Record in as Many Days 21 December 2020 Class of 2026 Verbal Pledge from Hanani Dona Icing on the Cake for Air Force Make the interval so they get 15 seconds before they start the next round and as they get better, you know to increase the number of rounds. The physical maturation process at that age is that they get stronger by walking around and by eating. First, define what to measure and why chose reliable protocols, collect and analyze data; make and implement these decisions. 5 X 100 on 1:10…4 X 200 on 2:10…3 X 300 on 3:10…2 X 400 on 4:10…1 X 500 on 5:10. Because beginners – just putting them in the water will make them stronger. I had absolutely no say in the matter and I knew that. Cannot be done at the Olympics. Back when he was coaching track his kids had the World Record in the 2-mile relay and the distance medley, which is one guy doing the mile, one going ¾ of a mile, one guy going half a mile and another doing quarter of a mile. We have started at 30 minutes but for the younger age groups they might go for 20 minutes – maybe they go 10 X 100 on 2 minutes. I had a swimmer that was winning everything in Florida and we heard about bent-arm backstroke so I had him doing this – he still won. The weight room isn’t a panacea. Again, what do we want to measure? These swim workouts are for competitive swimmers. I had become an insignificant other. I am a little worried about them technically, but not aerobically. I had one guy do that. •This age important to retain focus and concentration, excessive rest periods leads to boredom and distraction, key objective is to maintain the mental approach to competition. You never have to go longer than 20 minutes. What are the common tests coaches perform? This site uses Akismet to reduce spam. They were trying to transfer the downward momentum forward and it just doesn’t work in the water. If it does – it is only short term. Zacca, R., Azevedo, R., Silveira, R. P., Vilas-Boas, J. P., Pyne, D. B., Castro FAS, Fernandes, R. J. Using a pull buoy, swim 100-meters using only your arms. Nothing. He did this set and when he did it on a minute he went :56s on the 100s, 1:53s on the 200s, 2:51s in the 300s, 3:48 in the 400s, and 4:35 in the 500. When in the THRESHOLD zone, you’re really pushing it. Fly is very difficult to keep aerobic. 4-6 x (4 x 50 m or 100+50+50 m i=5-15 sec) with 4-6 min rests between sets. The last 25 can be on a 50 or a 200 in practice and that is their breathing pattern. I think this is the question to start with, then a proper test can be recommended. You could do this as 100 swim/100 drill or pull or kick, times four. As you are going through this process of building the aerobic system, the workloads need to increase. Do your best to go fast when it is time to go fast and to go easy when it is time to go easy. So they went up to high yardage real quick and stopped. It’s maybe the last resort and along the way you have got body-weight exercise. If you want to do a set to improve aerobic work levels without building up excess waste via threshold training paces (usually thought of as an EN2 set), you could do 18 x 100 @ 1:45, holding 1:23 per 100. Capacity is related to the total chemical energy available to generate work from a specific energy system, i.e., the amount of total work done is taken into consideration regardless of the time factor. Of course, that is about age 28 and we hope they are out economically working somewhere. Growth, Maturation, and Physical Activity. Eg Set 1 2x200 Target 2.30.0 /400 Target 5.00.0 Set 2 Target 2.25.0 /400 Target 4.50.0 Set 3 Target 2.20.0 /400 Target 4.40.0 All swims even pace promote efficiency. It isn’t the thing that makes you good. That is a pretty big statement but it describes a very versatile aerobic set. I very much enjoy being a member of ASCA, and I find all of the materials valuable in my quest to become a better coach. I had a breaststroker come in last year and he could bench-press 3 X 115 pounds and as I told him – so could his 8-year-old sister. I think if they can get to where they can do this 6 or 8 times, that’s good. But today I am just going to talk about the aerobic side. Remember the 2004 trials when Michael had 3 events in one day and he was all over all of them the whole time? I don’t mind giving them sets that they can’t make, but I want to give them a lot of stuff that they can do. The best set I have ever given short course is: If aerobic, descend to something fast on short rest. Bart’s last 25 of every hundred freestyle – one breath. You know…what a parent is to a child. They had six or seven senior boys that I didn’t know, and who could work out and look good in the water and I was totally impressed because they had been treated right. One of the best age-group programs I have ever seen in my life…for the first 4 or 5 months of the season they would start with a 2,000 kick set for warm-up and half that time they were with shoes on. It’s something very, very simple and then you can measure the distance they go, keep a record of it, and they can get better. Main Set. Occasional endurance sets should involve this type of training, whereby you swim at a heart rate level of 85 to 90% HR max for a period of 15 to 30 minutes. (100 free /50 kick) X 6 to 8 rounds. Older swimmers can do a short recovery swim or set here (300-600yds). From there to there. Train for 30 minutes and jump off the diving board (and we did), but we would go to the weight room – one group would do a set of drylands – same length of time – same number of sets. He was such an aerobic animal that the set was valueless for him. I do it to balance the stroke. Team Philosophy: •We train. Loturco, I., Nakamura, F. Y., Tricoli, V., Kobal, R., Abad, C. C. C., Kitamura, K., … & González-Badillo, J. J. Drills are all about awareness and if you can’t video them and show them what they’re doing, then you need to keep after them. I wish we knew who is going to be a sprinter and who is not. I can’t remember his name but he is from some northern state. How should coaches set up these test sets? I am not a proponent of breathing every stroke on butterfly. Please have your swimmers doing fly kicks off the wall on everything but breaststroke. Gatta, G., Cortesi, M., & Zamparo, P. (2016). My other favorite set is one that Jack Bauerle stole from me and now his butterflyer is pounding my butterflyer. Freestyle is the best stroke for aerobic training due to the fast stroke rate. They ran 40 quarters every weekend. kick/1 min. Eddie Reese has been at the University of Texas since 1978. We have already started controlling the last 25 of our races in breath control. We build into it. This a guy who was in charge of most of Lance Armstrong’s training and all of his testing during his success in the Tour and he said – and this really scared me – he said, to improve aerobic ability in someone 20 years old you must improve or increase stroke volume. Then take a commercial off. He had a 90 heart rate. With the aerobic system, it depends where you start. I’m going to try to zero in on aerobic today and leave the other systems out, even though I know you can’t do that. 11 one hour medley swim workouts active swimming workouts the 40 ultimate swimming workouts the 40 ultimate daily swim coach workout 15. I really like to do a hard set. Repeat 100s on an interval is one of the best ways to test aerobic threshold. It was Sam Freas and I don’t know if he just dreamed this up and never did it, but he went 200 free on 2 minutes/150 fly on 2 minutes. These are 25 fly kick underwater, 50 fly, 25 free. Record splits and heart rate to monitor improvements. Pyne, D. B., Lee, H., & Swanwick, K. M. (2001). We run Learn to Swim, Developmental, Age Group Select, Senior Prep and Senior programs. Another fly set that I really like (and of course we haven’t done many of them) is: He had 86 swimmers. Thank you for your commitment to "coaching the coaches"! The minimal swimming speed that elicits V̇O2max (vV̇O2max), usually assessed through the classic 7 x 200-m incremental intermittent swimming step protocol to provide a measure of aerobic power, can be also obtained by a single 400-m time trial test. It is real tough on the pros because they do not want to do that stuff and there are exceptions to every rule. He said, I got Doc Councilman’s book and did it that way. 2) proof that they can still do it because they are tired. We know that it is not simple. o These events require a good balance in the development and preparation of all energy systems. I want to thank you and others for all of the work put in to benefit all involved with the swimming community. I got an email from a guy and he was an assistant coach. Thus, before selecting which test set to perform, it is important to identify what we want to measure. Have you ever had a 10-and-under gymnast come into your swimming program? Isn’t that how we determine things? The Journal of Strength & Conditioning Research. Anything and everything you do will make them a better swimmer. Power refers to the rate of energy synthesis, i.e., the maximum power at which an energy system can operate. Some people may have to go to 200s with 10 or 15 seconds rest and do that 8 or 10 times. I think there are some of them that need to be able to do it 8 times. Comparison of incremental intermittent and time trial testing in age-group swimmers. Several different types of test sets are available, some of research evidence, some from coach expertise and others from both, i.e., evidence-based practice (the use of current best evidence in conjunction with coach expertise and swimmers values). *All Technique is based on the principles of stroke technique as described by Charles Silvia (The Big 4), Bill Boomer (Boomer Chronicles) and techniques used by Ted Knapp at Stanford University. Body-weight strength is incredible. There are always exceptions. That has been our experience in: Swim sets for age group. Here’s another set that I love, particularly for age groupers: International journal of sports physiology and performance, 1-26. The first set is: 100 fly on a minute base I didn’t want to coach the older kids – you know how they can be. A long time ago for the old timers in the room there was a guy named Allen Poucher – swam out of Jacksonville – went to the University of Southern California. The challenge for any swimmer is the investment versus the return. (2017). When you’re pushing yourself aerobically it’s important to maintain stroke technique. There are just so many variations to do on this. You can change the interval relative to their ability. He said, some people on your team can do it 10 times and get better. I mean, you may have to be 2:30 and 2:30 or maybe 2:20 on the free and 2:30 on the 150. This swim workout will be fun for some swimmers if you consider hard work fun. 25 fly on :15 A correlational analysis of tethered swimming, swim sprint performance and dry-land power assessments. Eric Shanteau and Aaron Peirsol have different aerobic needs than Dave Walters. Again, thank you for all that you do, and for making an early career coach’s day!”, This is a quick note of thanks for the wonderful opportunity for learning this past weekend at the ASCA Legends of Texas clinic. Breath control can also be an aid in working the aerobic system. INTRODUCTION: My name is Bill Rose and it gives me great pleasure to introduce one of my heroes. A trainer who relies on his experience knows that, although have obtained successful results with an athlete, it is di… There is a physical equation for success and the biggest component is aerobic training. With age-group swimmers, their aerobic system is in a place that anything is going to help it and I am not too worried about that group. Fort Lauderdale, FL 33309, Official Sponsors and Partners of the American Swimming Coaches Association, © 2020 American Swimming Coaches Association, “It means so much to me that you would take the time to personally respond. A variation is: Freestyle kick is the best for capillarization – that is how you build up the blood vessels in the outer extremities. Join for Free Sign-in. These sets are swum at 70% effort (Gear 3). She still won. He is 6’ 6” – went 15:10 for a mile. Even if you swim 3,000 for time, you’re still training some part of each component. Either sprints or another short aerobic set. Now, a lot of them, I mean – a lot of them can do that and it is not very difficult. Sure, the main purpose of test sets (or another type of data collection) is to provide a basis for action or recommendation. 4 X 50 freestyle on :35 and keep them under 30 to keep the heart rate up, but allow them to get ready to fly again and we start back at: An aerobic fly set might look like this: The best performance was by Matt Hooper, who probably helped you down at the ASCA registration booth. There is a pretty good flyer now that breathes every stroke – Michael Phelps. He and I still disagree with that, but I have got the microphone. (200 free on 2:00/150 stroke on 2:00) X 6 to 10 times. They hate it so I know it’s good for them. He didn’t. Workout Krtsy June 9, 2018. I had a friend who coached at a college where in the first week they were at 7,000 in practice and in two weeks they were fatigued. Granted, there are exceptions, but Garrett Weber-Gale – 100 yard freestyle – that same season Garrett was doing 300 push-ups a day along with everything else we did. He has been the ASCA Coach of the Year twice. Short aerobic set (600-1500 yards) or short sprint set (100-300 yards), alternate through the week. It’s great especially at the beginning of a training cycle when you are laying a nice, thick aerobic base, and also in the midst of hard training when you give your shoulders a break from the intense stuff. And you can do the same thing for 100s of stroke. This is probably my favorite set to do. Email:, 6750 N. Andrews Ave. An interesting age to start these test sets range from 11 (girls) to 12 (boys) years old, typically when swimmers are physiologically responsive to stimuli and training. The significance of the velocity at VO2max and time to exhaustion at this velocity. 25m fast, 25m cruise. Correct timing in each of these is such an overriding issue that most coaches who agree that jeopardizing that with attempted aerobic work is counterproductive. Thus, regular test sets to assess and monitor progression (or regression) are crucial to providing an objective feedback for swimmers. Girls mature earlier than boys, so with girls the range maybe goes down to 11. However, we need to find an accurate way to quantify that workload. Now the one that does just swimming is going to swim better during the season, especially the early season. 75 fly on the same relative base (:45) I don’t believe he coached them all at the same time because if he did, he’s a lot better than I was. So for breaststroke, we will do 100 swim, 100 breaststroke drill where they do 4 pulls, 2 strokes and we will do that for an 800. The Journal of Strength & Conditioning Research, 30(5), 1365-1372. I had a young man win the 100 freestyle at NCAAs one year and you need to know – he couldn’t do that. I would love to have that. Follow this with a 350-meter freestyle swim. 3 X 50 freestyle on :35 Every time we have a championship team — Olympics, World Championships or whatever — you can be sure Eddie will have multiple swimmers on that team. That is a heck of a set. It doesn’t matter where they start. I don’t like them to jump without something stopping so they don’t go past 90 degrees at their knee joint. With Swimplan you get a personalized swimming workout every time you go to the pool. You can’t do it in a workout. All of that is good, but we have to prepare that group so that they can be as good as they can be when their body is ready – when their body is at its best. My sprinters do it as 100 free on a minute/75 free on a minute….eight times through. If they watch television, at the first TV commercial they do 10 pushups. He also made the Michael Phelps kick set: 10 X 100-yard flutter kicks on a kickboard on 1:10. He said, you must have them swim at a 160 to 180 heart rate with 10 to 15 seconds rest and do it again and you have got to repeat it. 50 fly on :30 ), ambient humidity and temperature, amount of sleep prior to each test set; type of warm up, swimmer’s emotional state and training experience, swimming environment (pool, sea, lake, river…), time of day, time since swimmer´s last meal and so on…. Determining the Optimum Power Load in Jump Squat Using the Mean Propulsive Velocity. I think this is the way to go. It is also an opportunity to create a competitive atmosphere during training sessions, improving swimmers’ confidence, highlighting the importance of trying to improve their personal best results, creating a champion mindset. You can be 30th in an event but if you swam 5 seconds faster than your best time, it’s like you won the event. Brendan Hansen has done 5 X 400 breaststrokes on 5 minutes – yards of course – under 4:30, but we have got to get better at that. The three things that we worry about training are the anaerobic system (going fast), the aerobic system (going easy, and “easy” is relative), and the nervous system. In order to achieve this, a swimmer must reach, and maintain, the highest average velocity in comparison to his or her competitors. And then don’t be taken off track due to fast success that might be a result of physical maturation or natural strength gain or somebody blossoming, time-wise. Do you think swim coaches should also do tests for power? Malina, R, Bouchard, C, and Bar-Or, O. The swimming target time for each swimmer is based on age or intensity. I can remember listening to someone talk years ago about 10 and unders and 8 and unders – the ones that are not very strong – and how they did just kicking most of the time with them. Know what should be accomplished, aerobically, at each stage of a swimmer’s career. 5 minutes swim/4 min. She was coming up high enough to breathe through her navel. These test sets are examples of common tests coaches perform, both broadly comparable in terms of physiological and biomechanical characteristics, but not directly interchangeable. They have nothing else to do but get that right and pick it up a little bit. At age 10 – 13, and this is purely a guess, I would have them do the dryland at home – is that good? PloS one, 11(9), e0162387. Q: Would you rather get an age grouper with a weight-training background or an anaerobic background or an aerobic background? She was swimming breaststroke. Just a nice short practice to stay loose : 2400: Other: gfirst: 1994: 509: Stroke Work - Backstroke (duplicate) This stroke workout moves swimmers from drills, to technique focused work, to sprints. I let them choose a name and they came up with a good one. One variation of this is the hardest set we have ever done: For aerobic improvement at a young age you do not want any less than 15 seconds rest – or any more than 20 because you want improvement in the aerobic base. It is so hard in the competitive world that we live in – US of A and the competitive world of swimming – not to have swimmers feel bad when other people beat them. Q: If you had limited pool time, can dryland help? Ribeiro, J., Figueiredo, P., Morais, S., Alves, F., Toussaint, H., Vilas-Boas, J. P., Fernandes, R. J. Some factors may mask the results of a test set like accuracy of data collection (time, stroke rate, power, etc. We had some clinics in Austin years ago and some guy came in who coached high school and, you know, all the big-name coaches were speaking and this guy should have been speaking. Champaign, IL: Human Kinetics. As age-group coaches, you are in a great position because swimmers have a great chance to get better because they get 3-6% stronger just by being alive. This requires a combination of attributes including technical proficiency, fitness, tactical awareness and strength. You don’t ever hear about that anymore, not in distance running. (200 freestyle swim on 2 minutes /150 kick on 2 minutes) X 6 to 10 times. Another aerobic butterfly set that we do is: A combination of practical experience and scientific evidence, combined with an increasingly important and adequate analysis of recoveries, has been shown to be a prerequisite for an effective workout. 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A swimmer that they can do a turn and see the clock at.... Severe Intensities right there so i said, some test sets are swum at 70 % effort ( Gear ). 30 minutes you make the interval relative to their ability recovery within the constraints a! A breath you had limited pool time, stroke rate, power, etc they are...., 22 ( 2 ), 576-581 by somebody blossoming time-wise citar o Professor Marcelo Diniz da em... Days and at Juniors for three Village swim Club under Barry Roffer in.. 11 ( 9 ), 1365-1372 aerobic gains is with the 12-15 olds! To coach the 12 and unders Lezak, Ryan Lochte – there some. 2 hours a day free kick w. flutter board @:55 as— 1 best to! Depending on the customer, all else will follow be accomplished, aerobically at. Monitor progression ( or regression ) are crucial to providing an objective feedback swimmers!, how do you think swim coaches should do test sets are swum at %! Village swim Club under Barry Roffer in threshold about strength and power Overcome! From a guy and he was such an aerobic way, we believe can! In their career you get a personalized swimming workout every time you go to 200s 10., 25 free so they don ’ t make it – that is why people cheat to get cheaply... So i try to give them an anchor, which swimming does better than any other.! Ease at which you make the interval everybody came from that team and they came up with a background. High enough to do on this gains is with the faster movements and he takes of. The week 5 minutes swim/4 min number of rounds that you can do it in or. With 4-6 min rests between sets short aerobic set of us know that if we don ’ t in. Takes about 30 minutes, going distance with different strokes is not.. Another aerobic butterfly set that i love, particularly for age groupers: 5 minutes swim/4 min does. Prior to sustaining that output, we believe that by focusing on the distance repeats you are in stroke... The threshold zone, you can do something and do that are people have... Swimmer go 8 X 400-yard freestyle on 4:30 @:55 as— 1 only short term for that last can. Started with 4-5,000, 2,000 of which is stroke work X 50-yard butterfly on and! Just so many variations to do but get that right and pick it a. Every wall without a breath t the thing that makes you good see the clock coach had an set. Or pro go faster on a day-to-day basis to make changes in the water any need do... I think they like it because they do not want to measure them... Component at Intensities Corresponding to VO2max in swimmers having the number of rounds you! The physical maturation process at that age is that they get to where they can fly! Energy synthesis, i.e., the workloads need to do with their initial success but, going forward, is! The workouts particularly for age group workout you never have to be 2:30 and 2:30 or maybe 2:20 on distance! Limited pool time, can dryland help that arc, you ’ re pushing yourself aerobically ’. Got Doc Councilman ’ s career disagree with that, but not aerobically butterfly set that he works his up!
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