Middle Distance Swimming By Doug Frost, National Event Coach, Middle Distance Australia Coach of Ian Thorpe It is not any coach’s intention, nor should it be when in a club or home program, to specialize in any particular event or distance, although it is quite obvious that several very successful coaches have a tendency to produce regularly in certain areas. Success breeds success as the saying goes and this applies very much to swim coaching; having an athlete perform well at the international level in a particular event has a two-fold effect on your program. Firstly, other team members aspire to that performance and secondly, there is a natural tendency for the coach to gravitate towards that event when setting up the training structure. Another scenario is a tendency to attract swimmers from other programs because of your results in that area. I believe that all coaches should be in a position to provide the window of opportunity in all events and distances, but this is not always practical or possible with more demand on pool space, time and costs requiring programs to be more generalized, much larger and less workable. It may be of interest to all those attending today that I worked in that situation from 1979 until 1995 at the Padstow swim center in metropolitan Sydney, a twenty-five meter five-lane pool which I still lease and have operated for the last twenty years. The most successful athlete during those year to emerge being Philip Bryant, 1992 Olympian, World Championship Finalist and Commonwealth Games Medallist in the 400m Individual Medley, a result I am very proud of, considering the training environment we had to contend with. During all the fuss over Philip there was another young star in the melting pot, that being Ian Thorpe. It was in 1995 that I started to sing Ian’s praises, all about this young twelve-year-old doing fantastic things in the training pool. You might "ask" who gets excited about twelve-year-old age groupers, "I did" and still do particularly if his name is the "Thorpedo." The difference from then until now being four years of growth and development, not only for that young man but also for my club program. I moved to Sutherland Leisure Center in October 1997 to take up the position of elite coach at this well-appointed center, operated by the Sutherland Shire council. This followed a period where I utilized both the Padstow Indoor Center and the Sydney International Aquatic Center. The new pool at Homebush is home for the 2000 Olympics. When the new Olympic pool complex opened in 1995, I decided to combine both pools for training, doing five long course and five short course sessions per week. After enduring the increased traveling for two years, I applied for my new position at Sutherland. The Sutherland complex is situated on the southern tip of the Sydney metropolitan area and extends from the coast and inland towards the Georges River. I live in Illawong close by the Georges River, also in the Sutherland Shire; access to Padstow or Sutherland is only 10 to 15 minutes in either direction. ON THE BOGEY TRAIL This is a common term used in golf, one I am very familiar with, regularly having one over par and that’s on a hole per hole basis ... "then why not birdies instead of bogeys?" I will start off today with a quote, which I found in a book compiled by Wynn Davis... "Successful people are not afraid to fail They have the ability to accept their failures and continue on, - owing that failure is a natural consequence of trying. The law of failure is one of the most powerful of all the success laws because you only really fail when you quit trying. Of course everybody wants to coach somebody talented and if you wait for that talented youngster to appear on your doorstep it will never happen. You must develop an environment that will provide an opportunity for that to occur. Be prepared to support and instruct your athletes in all areas of their development, not just while they’re at the pool. This includes how they conduct themselves away from the pool, their education, diet, personal hygiene sports science support. Advise them of all the advantages associated with swimming, the healthy lifestyle, friends with a common interest, travel and the list goes on; remember the harder you try the luckier you get. This may not help you with your golf but it certainly helped Greg Norman. Apparently he was asked not to practice in certain areas of his home course, the Queensland Golf Club, due to the damage caused with his divots, the practice area resembling a ploughed field. Today my intention is to enlighten you with how I went about setting up my practice area and developing my program in middle distance so that I could get "lucky" and get off that Bogey Trail. WHAT CONSTITUTES MIDDLE DISTANCE? Specialized and Personalized Preparation The important aspect to remember is that to be successful at the international level in any event on the competition calendar the athlete must be prepared and trained for that event and distance; specialized and personalized preparation for each individual athlete is most important. Their training requirements must be addressed "individually." 400m Freestyle I would describe the 400m Freestyle as the event most aligned with this Middle Distance classification although the 400m Individual Medley has very similar requirements. 200m Freestyle Training for the 200m Freestyle can be incorporated into the Middle Distance area. I have found the competitor coming down in distance has different characteristics than those moving up in distance. The competitor with an endurance background appears to have some distinct advantages over the competitor coming from the sprint area. WHY A MIDDLE DISTANCE PROGRAM? Area to Consider Middle Distance events have the same characteristics as both sprint (100m Freestyle) and distance (1500m Freestyle) events combined, insomuch as the areas to address in training reflect in both of those events. Prepare for the Event Therefore it is important to note that the reason for this area of Middle Distance to be addressed is so that training session preparation is not restricted to any one area. If this occurs and is neglected in your initial structure, then the preparation and final outcome will be curtailed. The Training Load It is important to remember that not all athletes can cope with the same workload and this should be addressed when preparing the workouts. It is your responsibility as the coach to assess the athlete’s strengths and weaknesses and incorporate changes in the training structure to develop those. The advantages of having a middle distance group in your program are numerous ... for all of the following reasons: 1. Develop good work ethics 2. Improve aerobic qualities 3. Identify different talent 4. Add variety to your program These are just some of the reasons a Middle Distance program should be addressed. SELECTING THE ATHLETE Make Allowances Not all teams provide the opportunity to develop this area and it appears, in many cases, athletes end up in the distance or middle distance lane as a last resort, having tried everything else. It’s your responsibility as the coach As a result many coaches have failed in their responsibilities to develop those they are coaching, or have missed out on an area which could be very successful for their program, if the time to improve and develop the middle distance athlete had been considered. Set Your Standards The reason some gains have been made in this area in my squad is due to the testing procedure I have in place, allowing suitable workout time and space and more consideration when preparing the workouts. The Test Sets The tests I incorporate include: 3000m Freestyle timed test every four weeks. 8x(4xl00[1.15] on [6.00]. 5x200m [5] Freestyle test set every four weeks, at the fastest possible speed, holding even pace throughout the set. 6x 100m [6] Freestyle every four weeks maximum effort. 4x50dive timed + 450 active rest. Every four weeks 200/400m Freestyle kick goal sub. 3:00/6:00. The test sets involve a wide range of training demands which identify prospective athletes capable of enduring the increased work load, who also have a capacity to excel in the following: 1. Repeat even-pace sets in workout 2. Have a low resting heart rate 3. Lower working heart rate at a2 -at 4. A higher flotation position in the water 5. Balanced stroke 6. Above average kick DESIGNING THE PROGRAM Be Prepared In an attempt to create an exciting and challenging program, I still spend much of my time preparing workouts on a week- to-week basis. The final results due to past experiences, involving many years of testing response and observation of athletes of all levels. Expand on your Knowledge Seek out the experts. This has evolved for me from contact with numerous coaches including Les Lazarus, Terry Gathercole, Bill Sweetenham, John Carew, Laurie Lawrence, Ken Wood, Don Talbot and the late Joe King. This contact and involvement with coaches and their athletes at national event camps and on national teams has provided me with a wealth of knowledge to assist me with my application in my own environment. The Good Oil The following overheads will paint a better picture of the way I prepare my cycles leading into major events. OVERALLPLAN 3-4 WEEK PHASES WORKOUT STRUCTURE KEYS TO THE TAPER BEING INNOVATIVE Stereotyped Although I have gathered much information over the years with my involvement at club, state and national level, it is very important we don’t get stereotyped in our presentation of programs. The reason I put this to you is "a change is as good as a holiday." It is possible to alter the workouts slightly without losing the effect you require at that session. Warm Up Suggestions The idea that Bill Sweetenham presents of a different warm up at every workout has good merits and something I incorporate into each session. The important aspect regarding warm-ups is the relationship to the main set and preparing for this. Change the focus regularly on the kick and pull sets with over-distance and short- rest repeat sets on a structured basis, depending on the training stimulus required for that session. Don’t be afraid to include extra kick into the workout, I include 2km sets twice per week, in addition to the kick sets at every other session. In and Out of the Pool To encourage variety I have several alternative dry land programs in place, changing on a season to season basis. They include: Running Mon. Wed. Fri. and Medicine balls Tue. Thu. Sat. Or Skipping / medicine balls Or Circuit medicine balls Or Boxing / medicine balls Or Stretch cords / medicine balls I should add that running continues at all times if required. All Squad Members must have their Own Training Equipment Following is the Equipment my Squad Members require... 1. Meshbag 2. Kickboard 3. Paddles two sizes finger paddles and large paddles 4. Pullbuoy 5. Dragsuit 6. Legtie (band) 7. Fins I supply the Swim Harness and Dive Gauge. Following is how I utilize all the training accessories available... Include drag suits for both swim and kick sets, as well as paddles - pull with buoy and band or band only - kick with or without a board - fins swim, kick, drill, speed sets and swim recovery - swim harness for resistance and speed assist; the dive gauge to improve distance off the wall. The important aspect to remember with accessories is to use them to your advantage, not just for the sake of using them. TRAINING CAMPS I have been involved with training camps at all levels during the past twenty years and have found training in this environment has its advantages and disadvantages. There are several areas to be considered prior to preparing for a camp, be it at club, state or national level. The purpose for the camp must be the main consideration and this can be for a wide range of reasons. The following are some pointers for prior consideration before setting up a camp. On the plus side: 1. A change in the training venue gives an added training stimulus 2. Improved climatic conditions 3. Different training partners 4. Suitable accommodation close to the training venue 5. Correct and controlled meals 6. Support staff On the Down Side: 1. Restricted lane space and training times 2. Timing of camps 3. Unprepared athletes 4. Accommodation distance from the training venue. 5. Meals timing and type Following are some of the venues I have experienced during my last ten years of coaching: 1. New South Wales State Squad Camps various venues from 1985 till 1998 2. Australian Institute of Sport for both State and National Level 3. Hawaii 1991 Three Nation Distance Training Camp 4. National Team Camps 5. National Event Camps 1992 till now 6. Altitude (2) Flagstaff USA 1995 7. NSWIS Gold Coast 1998 8. Middle Distance Event Camp Thredbo October 1998 In January 1998 1 spoke with Head Coach Don Talbot in regard to the introduction of another category in the National Event program. It occurred to me all events were covered with the exception of the 2OOm-400m Freestyle events. The reason I raised this question is because of my involvement with athletes in this category, and I felt they were not being serviced to the same extent as the other Freestyle groups. In this day and age a more specialized approach would have a far greater effect on developing the talent in this area. The introduction of a middle distance freestyle group would enable us to... - Identify athletes in this area - Give recognition to those events - Further develop the skills of this group in a common arena - Develop the knowledge of the coaches involved - Increase the depth of talent and standard in the middle distance area As a result of my initial contact with the National Head Coach, a Middle Distance Program was up and running at the beginning of the 1998 summer. The first National Event Camp for Middle Distance Freestyle was at the Thredbo Alpine Training Center from 25th - 31st October 1998. The selection of athletes, coaches and support staff was the responsibility of the National Event Coach. A total of eleven swimmers, four coaches and five support staff were Selected for the first camp. The following overheads will outline the weekly structure: - Daily Activities Schedule - Daily Training Cycle - Daily Training Schedule and Main Sets Training Programs NATIONAL SELECTION TRIALS To prepare an athlete for their first Australian Open and/or National Trials is a very challenging period for the coach and at times a very ambitious move on behalf of the developing athlete. It does help if you have athletes at open level in your team to assist the younger athletes in their transition from Age to Open. All national competitions should be introduced as a learning curve with challenges set by the coach - i.e. better your entry time, improve your ranking, qualify for the "A" or "B" Final (Semi-Final). You must be realistic in your goal setting. In many cases the athlete struggles with the higher level of competition and this is why goals must be set in place. NATIONAL TEAM SELECTION The greatest satisfaction as a coach is having your swimmer selected on an Australian National Team. This could lead to several exciting situations. For your swimmer to be selected is one of the major hurdles they will have to achieve, because they are then members of a team that will represent their country and "the sky is the limit." They must be part of that team if you have any ambitions of your athlete winning a gold medal at the Olympics. In my experiences once making the national team and because of the high level and standard within our ranks the athlete has a very good chance of being very successful in the international arena. Then the prospect of you making team selection depending on your swimmer’s ranking and the total number of coaches required is a distinct possibility. I waited a long time to achieve my first ambition as a coach (not my last), and have not been disappointed; each occasion has been a fantastic experience, both challenging and rewarding. INTERNATIONAL COMPETITION The reason I have included this segment is so all coaches who attend today or read this presentation at a later date understand the importance of setting your own goals and not just having your athletes set goals. To achieve at the highest level and aspire to that is most important for the development of your program. This means that to be successful at the international level you should have no restrictions in place for either yourself or your athlete, thus enabling you to move forward to the next level. On numerous occasions I have heard and seen coaches who do not project themselves or their athletes as being at the open level. Having restrictions in place; no matter how large or small, will affect the results of your program in both the short and long term. If you, as the coach, believe your athlete can achieve at the highest level and you are not prepared or not in a position to provide this, then move your athlete to a program that can further develop those skills. MAINTAINING THE FOCUS In assessing the attitude of my athletes over several seasons, an important step for me each year is to reflect on each season’s results for each athlete and to establish the future direction best suited to improve those results. It is important that for the athlete... -The previous year’s performance is the first consideration. - what makes them committed? - Did they achieve their goals? - Is their attendance consistent? - Are they enjoying the sport? - Are they managing their swimming and education commitments? For the coach... - Have I been well prepared? - Where can I improve my performance? - What is my overall assessment of the season’s results? - Did I achieve my goals? Having this in place can only highlight the highs and lows and hopefully rectify those problems in the future. In closing: It is vital that I should stress the importance of continuing personal growth to improve your professional development. I would like to quote a very good friend, be it his quote or a borrowed one... "NO MAN IS AN ISLAND" I have learned a great deal over the last 10 years from Training Camps (Hawaii, ASCA Scholarship Coach), working with elite athletes, working with "senior" athletes, working with "legend" and respected coaches, attending conferences, team camps and workshops, presenting to my peers such as this conference, mixing with international coaches, using resources outside my program such as the NSWIS sport scientists. Without the assistance and interaction from my peers, the cooperation and support from the Australian Swimming Coaches and Teachers Association, Australian Swimming, Inc. and the New South Wales Institute of Sport, my level of knowledge would be very shallow. I am sure this has gone a long way in advancing me to the level of coaching I am enjoying today.
Posted on: Thu, 22 Aug 2013 19:22:48 +0000
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