Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales

1. Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales Jim Fowlie Head Coach NSWIS / SNSW

2. Understanding Racing Tactics, Strategies and Philosophies Jim Fowlie Head Coach NSWIS / SNSW

3. Racing is FUN ! Coaches: Jim Fowlie Head Coach NSWIS / SNSW

4. Kids Just Wanna Have Fun(?) What is FUN? A sense of accomplishment Jim Fowlie Head Coach NSWIS / SNSW

5. Tournament Readiness • Golf • Increased skill and focus on task • Tennis • Increased skill and specific endurance • Basketball • Increased skill and team play Jim Fowlie Head Coach NSWIS / SNSW

6. Extended Competitive Phases • Ice Hockey • 78 games in season, plus 28 games in playoffs • Baseball • 160 games • Cricket • 3 month tours • Cycling and Rowing • 3 – 6 month tours Jim Fowlie Head Coach NSWIS / SNSW

7. Swimming • Short Competitive Phases – why? • Youth – athletes are growing providing tremendous benefits from training process • Confidence of athletes and coaches • Repeat performances • Avoid expectations and pressure • “Don’t know how they did it… or how to repeat it…” Jim Fowlie Head Coach NSWIS / SNSW

8. Keep Racing? • Jodie Henry and Ian Thorpe • Post 2004 Olympics • Jodie kept racing • Ian stopped racing • Result? • Not racing creates huge obstacles and expectations Jim Fowlie Head Coach NSWIS / SNSW

9. Successful Competitive Strategies • Alex Popov • Feb – Aug 1992 • 113 swims under 50.5 • Tracy Calkins • 1978 • 6 world records 200 IM, rotating improved splits on fly, back and breast • USA High School and University Swimming • Traditional duel meet seasons of 10 - 13 meets in 16 weeks Jim Fowlie Head Coach NSWIS / SNSW

10. Australian Competitive Strategies • Michael Klim • 1998 started fast. Traditionally, Australia had difficulty racing early in major competitions. • Strategy of every race between (Jan. 1997 and Oct. 1998) was a potential World Record creating the belief and experience that he could swim fast anytime, anywhere against anyone! • This strategy grew throughout the Australian Swim Team Jim Fowlie Head Coach NSWIS / SNSW

11. Australian Competitive Strategies • Relays • Swimmers and coaches realized they could win a medal and multiple medals by swimming great relays • 1995 World S/C - Brazil • Suzie O’Neill and Sam Riley – first 5 gold medal haul for swimmers since Dawn Fraser • 15 of 21 swimmers came home with medals • “The guy who finishes fastest Wins.” • Laurie Lawrence 1988 Olympic Games Jim Fowlie Head Coach NSWIS / SNSW

12. Australian Competitive Strategies • Eamon Sullivan • June and July 2006 – 15 races under 50.5 • June and July 2007 – 15 races under 50.0 • Winter Competitions • Mare Nostrum • West Coast Tour • Short Course State and Open Championships • NSW Duel Meet Series Jim Fowlie Head Coach NSWIS / SNSW

13. Australian Competitive Strategies • Follow on Competitions • Major International followed by other competitions. • Stabilize result • Take another step • Big taper, one event? • Small sense of accomplishment for effort • Brooke Hanson • Post 2004 Olympics – 6 Gold Medals at World Short Course Championships • Grant Hackett • Post 1997 Pan Pac’s – World Record SC in Perth Jim Fowlie Head Coach NSWIS / SNSW

14. Australian Competitive Strategies • Duel Meet Series • Australia vs. USA • Trans Tasman Series • NSW Duel Meet Series • Metro’s, Trans Tasman, NSW Duel Meets series • Up to 65 races in two weeks! • Alternative? • Result! • Increased skill, reliability, repeatability and reduced pressure Jim Fowlie Head Coach NSWIS / SNSW

15. Physical Adaptations from Competitions • Physiology • Specific Motor Skill Learning • Anaerobic and MVO2 systems stressed to limit • Lactate P/T systems stressed to limit in adults • Endocrine activity peaked – Cortisol, Testosterone and HGH • Biomechanics • Specific Skill • Starts, turns, finishes (50% of 100 meter events) • Pace – Stroke length (SC) and Stroke rate • Race Modeling for training Jim Fowlie Head Coach NSWIS / SNSW

16. Race Preparation • Warm ups – • Timing optimal – • Swim 20 – 30 minutes prior to race • Food and Fuel • 60 – 90 minutes prior • ‘Bite’ and drink 20 minutes prior to race • Fuel for only the energy required – not winter stores! Jim Fowlie Head Coach NSWIS / SNSW

17. Recovery Techniques • Warm Downs • 800 – 1200 meters • 4 x (200 + 4x50) • Stretching • Very effective! Long slow, soft, breathing • Food and Fuel • NO Lollies • Chocolate Milk – Perfect • Whole grain breads – low glycemic indexed foods Jim Fowlie Head Coach NSWIS / SNSW

18. Team New South Wales - First Philosophy • The Team NSW - First philosophy, is a key to the success of the delivery of the technical program • The role and responsibility coaches and swimmers take on, when representing NSW is one of mutual respect, trust and cooperation • To represent and be involved in a Team NSW program is a great honor and responsibility • No recruiting and all coaches and swimmers will work in a cooperative manner despite club affiliations • All camps will be open to all NSW coaches to participate in Jim Fowlie Head Coach NSWIS / SNSW

19. Thank you Jim Fowlie Head Coach SNSW and NSWIS 0400987815 jim.fowlie@nswis.com.au Jim Fowlie Head Coach NSWIS / SNSW