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Chandler Swimming Club

Chandler Swimming Club. Development In and Out of the Water. Chandler Swimming Club Development In and Out of the Water. In the Beginning…. Low Club Self-Esteem Low Membership  Financial Debt Committee Form executive committee Training Environment 1993-1997 1997-2000 2000-2004.

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Chandler Swimming Club

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  1. Chandler Swimming Club Development In and Out of the Water Shannon Rollason – Chandler Swimming Club

  2. Chandler Swimming ClubDevelopment In and Out of the Water

  3. In the Beginning… • Low Club Self-Esteem • Low Membership  Financial Debt • Committee • Form executive committee • Training Environment • 1993-1997 • 1997-2000 • 2000-2004

  4. Coaching Structure • Personal / Club Goals • 1993-1996 • 1996-2000 • 2000-2004 • Parental Development • Land Work • Weights, Physiotherapy, Pilates

  5. Nutrition • Parents and Swimmers – Greg Shaw • Club Nights, Club Championships, Club Records • High Performance

  6. National Results • Age Group Coach of the Year – 1999, 2001, 2002 (Based on Medals at Age Nationals) • 1996 Australian Shortcourse Champion Club • Brisbane Club Premiers 1995, 1997, 1998, 2004 • 18 Swimmers on Senior National Teams

  7. RecordsFemale Australian Club Relay Records • Long Course • 14 & Under 4 x 50 FS Relay 1:48.18 (2001) • 14 & Under 4 x 50 Med Relay 2:01.19 (2001) • 18 & Under 4 x 50 FS Relay 1:42.30 (2002) • 18 & Under 4 x 50 Med Relay 1:56.34 (2003) • Open 4 x 100 FS Relay 3:45.55 (2002) • Open 4 x 100 Med Relay 4:06.53 (2004) • Short Course • Open 4 x 100 FS Relay 3:39.71 (2003) • Open 4 x 200 FS Relay 8:00.34 (2003)

  8. Developing the Medley Swimmer

  9. My Thoughts on 200 Medley… • Good technical execution of all strokes emphasised from a Junior level • Butterfly needs to be fast – easy speed in 1st 50m • Long stroke required for Backstroke with good efficiency • Breaststroke – same as backstroke • Freestyle – technically efficient, strong kick, good speed 50-200m • Obviously medley does change with the strengths and weaknesses of the individual

  10. Weekly Format - Juniors • Junior Level • 2 strokes per session (eg Freestyle / Backstroke) • Drills • Fly – Man from Atlantis, Phelps, 2, 2 and 2, Arm-by-side • BK – 6 kicks change, 3-strokes 6-kicks change, arm-by-side • BR – 1-pull 2-kicks, arm-by-side kick, Russian, BR pull dolphin kick • FS – Shark drill, 2 stroke stop 6 kicks, arm-by-side (3L + 3R)

  11. FREESTYLE / BACKSTROKE 12 x 50 FS Best Technique 1:15 16 x 25 Drill (3 specific, 1 choice) on 45-50 3 x 2 x 50 – 25 strong, 25mod pull on 1:15 1 x 100 on 2:00 10 x 50 – 1 drill, 1 swim BK on 1:30 / 1:10 1 x 300 BK pull 1 x 400 Kick with fins FS or BK (2200 – 3000m per session depending on time of year) ENDURANCE 600 Swim/pull/kick 12 x 25 drill on 45 8 x 25 Fly on 45 4 x 400 FS 1 swim 1 pull on 7:00 300 kick have-a-chat (Never more than 3000m and always finishes early) Example Sessions

  12. MEDLEY 600 SPK (Swim FS, Pull BK, Kick BR) 16 x 25 IM Drill on 45 8 x 25 IM-order Sprint on 60 6 x 100 IM jump-outs on 2:15 (last 1 timed) 200 mod 1 x 400 IM Time Trial (everyone under 10 minutes) 200 Swim Down SPRINT 400 Choice 12 x 25 – 2-drill 1-sprint Choice on 50 1 x 400 pull FS Dive Practice (Super Subs) / Turns 25m Olympics Walk-Backs 200 Kick Mission Impossible Out OR 8 x 50 on 60 FS Example Sessions ctd…

  13. Intermediates • Standard Required • <12:00 for 800FS Time Trial • <9:00 for 400IM Kick

  14. ENDURANCE IM 24 x 50 – 12 FS on 55, 12 IM switch on 55 20 x 25 – 4 drill, 1 power-drill on 45 Main Set (3200m) 2 x 8 x 25 BF pull fast on 45 6 x 100 BK swim on 1:40 3 X 200 BR Russian on 3:40 4 x 50 FS Breath 6 on 45 60s rest 300 swim down 3 x SVOs (Never over 5500m) HEART RATE 400 Choice 12 x 100 Kick – 4 IM Order, 4 FS, 4 IM Order on 1:55 / 2:00 200 Mod Swim 16 x 25 Fly every 4th fast on 45 Main Set 16 x 100 on 1:50 / 2:00 last 1 max dive (extra rest) 2 x 400 pull on 6:40 1 x 400 - 50 BK swim, 50 Kick no-board Choice 3 x SVOs (5000m) Example Sessions - Intermediates

  15. QUALITY 20 X 100 – 5 FS on 1:40 swim, 5 kick BK/BR by 50 on 2:10, 5 swim IM on 1:40, 5 kick BR/FS by 50 on 2:10 16 x 25 – 2 drill, 2 power-drill on 45 IM Order Main Set 8 x 50 on 1:30 Max IM Order x 2 1 x 400 swim mod 8 x 50 on 1:30 max best stroke Swim Down 20 x 50 – 12 FS on 55, 4 x Drill on 1:10, 4 HVO on 1:10 (4600m) TEST SETS 2000m Time Trial IM 400FS Time Trial 400m Kick 100m Kick Example Session – Intermediates ctd…

  16. Senior • Alice Mills • Commonwealth Record – 2:12.47 • Silver Medal 2003 World Championships – 2:12.75 • 100m Times • Fly – 59.37 • BK – 1:03.40 • BR – 1:11.68 • FS – 54.26

  17. Alice Mills – IM Progression 1998 (11yrs) 2:48 1999 (12yrs) 2:35.23 2000 (13yrs) 2:24.84 2001 (14yrs) 2:19.91 2002 (15yrs) 2:17.44 2003 (16yrs) 2:12.75 2004 (17yrs) 2:12.47

  18. Alice Mills – Sets over the years… • At 13yrs old • 6 x 200IM on 2:50 (held 2:35) • 4 x 400IM on 6:30 last 1 max (5:11) • At 15yrs old • 2000m Time Trial (23:09 Freestyle)

  19. Alice Mills – Example Weekly Structure • Example Structure in Back-end phase (May 5 2003 – leading up to World Champs) • Weekly Mileage – 53,000m • Maximum weekly mileage – 55,000m

  20. MONDAY AM (FS/IM) 400 Choice 8 x 100 Kick FS – 2 on 1:40, 2 on 1:55 x 2 200 mod swim 4 x 50 Drill IM Main Set 1 x 150IM, 3 x 150 FS on 2:15 2 x 150IM, 2 x 150 FS on 2:00 3 x 150IM, 1 x 150FS on 1:55 Swim Down 400 Choice 4 x 25 Fly (race rates) 100 swim down MONDAY PM (QUALITY) 800 – 400FS, 200BK, 100IM, 100 Drill on 13:20 4 x 100 Kick desc 1-4 on 2:00 8 x 50 on 60 Technique IM 4 x 50 build 20m Main Set 8 x 50 on 3:00 FS 8 x 50 on 60 tech 8 x 50 – 6 Fly, 2 BK on 2:00 (BK Kick and Stroke Counts better than race) 1 x 100 technique on 2:00 BR 1 x 100 BR/FS max Swim Down 900 SPK 18 x 50 Small paddles / fins on 55 Alice Mills – Example Sessions

  21. HEART RATE 3 x 300FS on 4:30 200IM Build BR on 3:30 1000 Big Paddles FS Pull Main Set (Backstroke) 3 x 1 x 100 on 1:40 (40bbm) 1 x 100 on 1:50 (30bbm) 3 x 100 on 2:00 (20bbm) 60s rest Swim Down 2 x 500 BR pull 4 x 50 FS 3breaths per lap 15s rest 10 x 50 – 1BR, 1 FS 25m@race SR on 60, 1 BR drill, 1 FS drill, repeat 1-4, BR HVO, FS HVO FRIDAY PM (Long Endurance FS) 400 Choice 10 x 50BR on 60 Swim (hold 45s) 20 x 50 BR Kick on 60 4000m straight on 54:00 – fins & sp 5 x 100 fly 25, BK 75 on 1:50 10 x 50 fins – 6 drill sp, 4 accel speed & hold – 6 single strokes, 3 double Alice Mills – Example Sessions

  22. Alice Mills Test Set Results Olympic Preparation • 11/06/04 Test set Olympic Preparation • 16 x 50 • 4 x 50 Fly on 3:00 dive • 4 x 50 BK on 2:00 push • 4 x 50 BR on 1:40 push • 4 x 50 FS on 1:10 push

  23. Freestyle Sprinting Jodie Henry and Alice Mills From Junior to International Shannon Rollason – Chandler Swimming Club

  24. Technical Thoughts • Arm Recovery • Body Position • Head Position • Kick

  25. Juniors • Train the stroke you wish to develop • Drills • Kick development and test • Pulling

  26. Intermediate • Further emphasis on technique • Aerobic Endurance • Commencement of Heart Rate Sets • Commencement of Quality Sets • Introduce Hypoxic Swimming

  27. Age Group • Equipment • Snorkel, Small Paddles, Fins, Sponge

  28. Example Sets • Time 2000m • Alice Mills 23:09 at 15yrs, Jodie Henry 24:50 (2002) • Quality Sets • 4 x 50 on, 4 x 50 off – various cycles (1:30 – 1:00) • 24 x 50: 1 on 1:10 mod, 1 on 40 max • 10 x 50 on 4:00 walk backs • Heart Rate Sets • 20 x 100 on 1:50 @ 20bbm

  29. Time Progressions (By Year)

  30. Time Progressions (By Age)

  31. Gym (2003-2004 Season) • Power • Bench Pullovers (4 x 8) - build each set • LPD (2 x 8) - warm up • Timed Chins (4 x 4-5) - long rest • Reverse Lunges (4 x 10) – warm up • Squat Jumps (4 x 4) • Reverse Flies (3 x 10) – technique • Dips (4 x 6) - fast

  32. Gym • Strength • LPD (3 x 8) – build each set • Chins with 5-7.5kg weight (3 x 7-12 depends on athlete) • Deep Squats (4 x 10) • Triceps Extension (4 x 8) • Seated Row (4 x 10) - technique

  33. Gym • Floor Routine • 1 x 60 Cross-overs • 2 x 20-30 Leg Extension • 2 x 12 Stabilisers (3-4 Seconds) • 1 x 60-80 Monkey Flies (shoulder stability) • 2 x 10 Push Ups • Pilates – 1 hour per week with instructor

  34. Example Weekly Structure • 31 May – 5 June 2004 • Back-end Phase

  35. Monday Monday PM (5600m) Main Set 4 x 3 x 100 desc 1:50 2 x 100 VO2 1:30 2 x 50 VO2 45 100 mod, 60 rest Example Results Jodie Alice 1st set 3rd Set 1st Set(BK) 4th Set (FS) 67.8 68.7 1:15.5 68.2 65.2 67.1 1:12.6 66.4 64.3 65.8 1:11.5 65.0 58.4 60.5 1:08.1 59.0 59.1 61.8 1:07.0 59.3 28.6 29.6 31.9 28.3 28.8 29.9 32.5 28.1 (No 4th Set) Monday AM Jodie (5000m) 16 x 50 – 8 FS, 8 IM switch 55 4 x 100 Band Only 20m max 2:20 Main Set 2 x 1200 – 40 rest 600 SPK 8 x 50 drill 8 x 50 Hypoxic SVOs (Alice – IM)

  36. Tuesday Tuesday PM (3500m) 10 min walk 200 Swim Sponge Fins 8 x 50 HVOs SP 1:15 8 x 50 tech 1:15 8 x 200 dive practice, desc turns 12 x 50 form (Alice Fly) 60 300 swim down Tuesday AM (3000m) 24 x 50 – FS/BK/Drill 50/60/70 8 x 100 Kick 2:00 200 mod 16 x 50 FS tech 65 snorkel Dive Practice

  37. Wednesday Wednesday PM (5200m) Quality- Main Set 10 x 50 on 2:00 push JodieAlice 27.0 26.3 26.6 26.6 26.5 26.8 26.4 27.1 26.5 27.1 26.6 27.1 26.7 27.2 26.8 27.0 26.9 27.3 27.1 27.6 [11.3] [14.4]

  38. Thursday AM Jodie (4500) 20 x 50 1 BK 1 FS on 50 Br 10s 1000BK Pull, 60 rest 400FS PBB, 60 rest 3 x 200 IM/FS/IM, 40 rest 10 x 100 band only FS 1:40 10 x 50 Mid-pool turns 60 (Alice – IM BK & BR) Thursday Thursday PM (7700m) 32 x 50 FS – 20 on 50, 12 on 35 4 x 600 desc PBB on 9:00 8 x 50 SP Fins technique on 60 Main Set – Kick 24 x 100 2 no board 1:55 2 no board 1:50 2 board 1:40 2 board 1:35 1 x 500 BK pull Fins 8 x 50 1 drill 1 HVO

  39. Friday Saturday Friday AM Alice 6000m IM Jodie OFF Saturday AM (4200m) 4 x 50 SVOs 16 x 25 – drill, power drill, speed drill on 45 8 x 50 Str Count 12 x 50 Band Only 60 max (Jodie Avg 30.7, Alice Avg 31.8) 3 x 800 PBB on 9:00 200 Swim Down Friday PM (5000m) 400 FS/BK on 6:40 8 x 25 drill 45 2 x 200 swim/kick 3:30 8 x 25 Power Drill 60 Main Set – (1800 HR) 18 x 100 on 1:40 @ 30bbm 12 x 100 pull (8 PBB, 4 band) 1:40 500 Kick BK fins 6 x 50 3 hypox, 3 SVOs Weekly Mileage Jodie: 43700m Alice: 52300m

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