Copyright USA Swimming, Inc. All rights reserved.

Transcription

1 Race Stats Every Coach Can Use Everyday For Every Athlete Copyright USA Swimming, Inc. All rights reserved.

2 Coach Scott Colby Performance Consultant Since August 2007, Coach Scott Colby has been a Sport Performance Consultants for USA Swimming. Prior to that, Scott coached in Ohio, Louisiana (Bengal-Tiger Aquatic Club), Texas (Fort Worth Area Swim Team), served as an assistant at Dynamo Swim Club in Atlanta and coached for 5 years at a YMCA on Long Island. His Louisiana team placed top ten at Nationals. His swimmers have placed in finals at Olympic Trials, won 2 National titles and 7 Junior National titles including all four strokes, set three National Age Group Records, and won the National Meet Bob Kiphuth High Point award. Scott has also produced numerous Top 10 athletes. He holds a Masters degree in Physical Education and is an ASCA Level 5 coach.

3 Coaches Humor

4 Dedicated to: Bob Gillett ( ) Underwater Kicking Helped develop monofin Computer Assisted Race Analysis Flex-Lane Bulkhead

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6 Outline

7 What is this? A = r 2 Area of a Circle

8 What is this? a 2 + b 2 = c 2 Pythagorean Theorem

9 What is this? E = mc 2 Einstein s Theory of Relativity

10 What is this? T = (ST+UT+TT)+(CC x SR) Swimming Equation

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13 The Swimming Equation T = (ST+UT + TT) + (CC x SR) T = Total Time ST = Start Time UT = Underwater Time TT = Turn Time CC = Cycle Count SR = Stroke Rate

14 What does it Mean? Cycle = One complete stroke (FR/BK= 1 left + 1 right) DPC = Distance Travelled Per Cycle Free Swimming Time = Actual Swimming Time Free Swimming Distance = Actual Swimming Distance

15 Easy to Count Strokes Will Licon, Texas Prelim 200 Br (Conference)

16 How Do I Measure Tempo? Time one cycle Time 3 cycles and divide by 3 Use a stopwatch Tempo Function (3 cycles) NOTE: You will be measuring STROKES PER MINUTE! Example: 45 strokes/min = 1.33 sec/cycle (60/45) 55 strokes/min = 1.09 sec/cycle (60/55)

17 How Do I Measure Tempo? Strokes Per Minute - Using Stopwatch Function

18 How Do I Measure Tempo? Strokes Per Minute - Using Stopwatch Function

19 Freestyle

20 Backstroke

21 Breaststroke

22 Butterfly

23 Short Axis Turn

24 Long Axis Turn

25 Double Race Stats Time recovery AND underwater SEPARATELY

26 How Do I Get Swimmers Faster?

27 Plan A Increase Tempo (Faster Cycles) 55 strokes x 1.33 sec = 1: strokes x 1.23 sec = 1:07.65 Can your swimmers do this? Maybe?

28 PLAN B Increase DPC (Take fewer strokes) 55 strokes x 1.33 sec = 1: strokes x 1.33 sec = 1:10.49 Can your swimmers do this? Maybe?

29 Plan B (continued) How much further on each cycle, to drop 1? Free swimming distance= 90m / Number of strokes = 60 DPC = 90 meters / 60 strokes = 1.50 m/stroke DPC = 90 meters / 59 strokes = 1.53 m/stroke.03m = 1.18 inches per cycle Fr/Bk = 0.59 in per arm! If Stroke Rate = 1.3 sec/cycle Save 1 cycle = Save 1.3 seconds

30 Plan C Do Both: (Increase DPC & Increase Tempo) 55 strokes x 1.33 sec = 1: strokes x 1.23 sec = 1:05.19 Can your swimmers do this? Probably not this week!

31 Plan D Reality = Tradeoffs (Longer Strokes (Faster Strokes Slower Tempo) Shorter Strokes) 55 strokes x 1.33 sec = 1: strokes x 1.36 sec = 1:12.08 Can your swimmers do this? *With LOTS of focused practice Definitely!*

32 How Did Lilly King Set WR?

33 Lilly King Race Stats - Summary

34 Lilly King 2014 > 2017

35 Lilly King Tempo 2014 >

36 Lilly King Olympics

37 Lilly King World Record

38 Lilly King Race Stats Summary Year Time Splits Cycles Tempo/ : : : : / / / /

39 Lilly King Race Stats Summary Took Less Strokes 55 > 50 Tempo got consistent (1 st & 2 nd 50s) Tempo slowed, but only slightly (.98 > 1.05)

40 How Does Katie Ledecky Improve?

41 Katie Ledecky 800 Free Stats 8: :04.79

42 How Did Katie Ledecky Set WR?

43 Katie Ledecky - Race Stats Progression More consistent DPC More consistent Tempo Faster sustained Tempo

44 Season Plan (Senior Athletes) Early season: max DPC, then shoot for optimum Early season: tempo & DPC separate, then together Race Simulation Sets Focusing on race pace and DPC/CC (i.e. lactate sets, broken swims, etc.) SWOLF Swimming/Golf Shorter distance repeats to longer distances Use Race Stats when setting goals!

45 SWOLF ( im - g ) Score = Number of strokes + Time Lower Scores are better For Example: 30 strokes + 29 seconds = strokes + 29 seconds = strokes + 28 seconds = 58

46 Training Paces Early Season Training Weeks Pace Strokes 1-3 Cruise Efficiency 4-6 Steady Drop 7-9 Faster Steady Etc.??

47 Conversation with Jonty Skinner Steady Pace, Less Strokes

48 Steady Strokes (DPC), Faster Pace (Tempo) Conversation with Jonty Skinner

49 Training Paces - Jonty Most Train Here Conversation with Jonty Skinner

50 Sample Test Set for Move Ups 10 x 100 s on 1:30 Just make them ( Wall Tag ) or 10 x 100 s on 1:30 Hold 1:20 or faster 65 strokes or less per 100 repeat on all 10

51 Season Plan (Age Group Athletes) Age groupers primary focus should be on DPC! Age groupers primary focus should be on DPC! Age groupers primary focus should be on DPC! Age groupers primary focus should be on DPC! Age groupers primary focus should be on DPC!

52 At Practice (Senior Athletes) Control warm-up with DPC (prescribed # strokes) Have swimmers time each other s tempo Approximately 7%* faster than race tempo can develop speed (*Maglischo) Speed assisted (tubing, Power Tower) Just do it too fast (Tempo Trainer, spin drills)

53 At Practice (Senior Athletes) Rehearse 1 st length of a race: Cycle Count, Tempo, Pace Olympic 25 s (DPC, Tempo, Time)

54 100 Pace Chart

55 200 Pace Chart Goal Goal Goal : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : : :

56 World Class LCM

57 World Class SCY (Best Guess)

58 History

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60 2016 Trials Tempos for Top FREE BACK BRST FLY 200 IM 400 IM Women's Tempos - Top 8 Performers 2016 US Olympic Trials 2.00 Men's Tempos - Top 8 Performers 2016 US Olympic Trials Kelsey Floyd kfloyd@usaswimming.org Russell Mark rmark@usaswimming.org Kelsey Floyd kfloyd@usaswimming.org Russell Mark rmark@usaswimming.org FL BK BR FR FL FREE BACK BRST FLY 200 IM BK BR FR 400 IM FL BK BR FR FL FREE BACK BRST FLY 200 IM BK BR FR 400 IM

61 How to Read the Chart 1 st, 2 nd, 3 rd Place Range of top 8

62 2016 Trials Cycle Counts Men Top 8

63 2016 Trials Cycle Counts Women Top 8

64 2016 Trials - Dolphin Kicks - Top 8 Men

65 2016 Trials - Dolphin Kicks - Top 8 Women

66 At Practice (Age Group Athletes) Age groupers primary focus should be on DPC Start with the warm-up 25 s with a certain number of allowable number of strokes, then switch to another stroke or Kick in

67 At Practice (Age Group Athletes) Swim for Distance How far in 10, 20, 50, strokes? Swim with X strokes or less until failure Relays where strokes count! 20/20, 19/19, 18/18, etc. 8-Unders: 100 IM, sub 2:00, sub 100 strokes

68 At Meets (Senior Athletes) Before race, ask athletes, What choices will you make? See what competitors are doing Compare DPC in distance events How far do they go on the start? Get swimmers on deck to count cycles Tempos drop off from beginning of length to end. The smallest drop off usually wins!

69 At Meets (Senior Athletes) Film the races and analyze later Have swimmers film & analyze using their Smartphones Give the athletes ownership Teach athletes to analyze

70 At Meets (Senior Athletes) Tempo on 1 st 25 ( odds ), count DPC on 2 nd ( evens ) Use RS during race debriefing

71 Swim Hero

72 See, your tempo slowed at this point

73 Sample Split Sheet FR BK BR FL IM Name: Best: Heat: Goal: Lane: Cum Lap SR DPC Comments

74 Do The Math! (By Hand) FR BK BR FL IM Name: Sally Spitz Best: 1:00.64 Heat: 12 Goal: Lane: 7 Cum Lap SR DPC Comments Too slow tempo! x 12 = x 12 = 2.4 Total time lost 3.6 sec! If swimmer held 1.3 tempo, Time would = 56.39!!! Tempo Was Not Held!

75 Do The Math! (By Hand) FR BK BR FL IM Name: Sally Spitz Best: 1:00.64 Heat: 12 Goal: Lane: 7 Cum Lap SR Cycles Comments Too slow tempo! = = 2.6 Total time lost 3.9 sec! If swimmer held 1.3, Time would = 55.60!!! Distance Per Cycle Was Not Held!

76 Do The Math! (via Xcel)

77 Dolphin Kicking Stats Distance: 2 Dolphin Kicks = 1 Cycle Tempo: Are 2 Dolphin Kicks FASTER than 1 Cycle? Good Dolphin Kick Tempo = If stroke tempo is.9, Kick must be faster than.45

78 Conclusions Teach athletes to have small tempo drop offs Analyze what athletes are doing, & plan to move ahead. Plan in increments, not leaps. It takes several seasons!

79 Conclusions

80 IMX Age Group Streamline CAMP Study (2013 Results) ZSC (13.7) NSC (15.3) Meter Streamline Time 15-Meter Dolphin Kick Time BOYS Top* Average Range Top Average Range AGE Number Tested** STROKE*** 100/200 FR /800/1500 FR /200 BK /200 BR /200 FL /400 IM IMX CAMP ZSC (14.6) NSC (16.4) * Top is calculated as an average of the top 5 results ** Number Tested is the number of subjects tested for that category

81 Age Group Streamline Study (2013 Results) 2013 Age Group Streamline Study Results 5-Meter Streamline Time 15-Meter Dolphin Kick Time GIRLS Top* Average Range Top* Average Range AGE Number Tested** n/a 2.5 n/a n/a 7.2 n/a 1 STROKE*** 100/200 FR /800/1500 FR /200 BK /200 BR /200 FL /400 IM IMX CAMP ZSC (13.7) NSC (15.3) Meter Streamline Time 15-Meter Dolphin Kick Time BOYS Top* Average Range Top Average Range AGE Number Tested**

82 Final Thought Find out what the best do and help your athletes do better!

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84 Special Thanks To: Terry Laughlin, Total Immersion Dan McCarthy, USA Swimming National Team Staff Russell Mark, USA Swimming National Team Staff Dr. Ernie Maglischo, author Swimming Fastest Jonty Skinner, University of Alabama Bob Gillett, USA Swimming Master Coach Consultant