Corvallis Aquatic Team

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1 Holistic Approach to The Athletic Swimmer Why develop Athletic Swimmers? Builds Confidence in practice Builds confidence at meets Builds team pride Builds a strong adult Your swimmers are more open minded Swimmers can handle all levels of training

2 Corvallis Aquatic Team Corvallis Aquatic Team swimmers 2 sites - Town of 40,000 2 full time coaches - 1 Team Manager Great relationship with our facility We do not have a lot of athletes on the team. We have some. It only takes one viewing of our Insanity Dry land to see that. We strive to build as much athleticism in each swimmer. Physical Preparation The Early Years Main focus is on water efficiency Never Give sugar as a reward Full Body Exercises - Insanity Push-ups - for form. Limit number in a row. Medicine Ball - Limited full Body Movements - touch the floor

3 The Middle Years Main focus on water efficiency Never Give Sugar as a Reward Full Body Exercises Push-ups - doing more Medicine Ball - Getting use to doing more. Full Body Movements - Longer duration Senior Prep - Upper level year olds Last big focus on water efficiency Aerobic Swimming Development - Build the base in the early years. Males - 13/15 to 15/16 Females - 11/12 to 14/15

4 Cont. Sr. Prep Nutrition - educate on an athletic diet Dry land Activities Exponential Increase in push-ups Medicine ball - 10lb/12lb Extensive Insanity dry land yoga - introduction Combo swim/dry land sets cont. Sr. Prep Learn to be athletic tough Intensify sets train through discomfort Speed sets - what if feels like to push through a set Workout autonomy

5 Nutrition All Season - Athletic Diet Results of certain food products Sugar Intake - sodas and candy High Fat Intake Bodily Results of Speed Training Anaerobic Training will increase appetite. Of course the increase in appetite will increase grazing. Anaerobic Training burns carbohydrates. The explosiveness does not last long enough to burn fat. USA Swimmings increased interest in speed training may not be keeping our athletes as lean as they should be. The genetically benefited swimmers will always have that lean body advantage.

6 Bodily Results of Endurance Training aerobic Training will decrease appetite. Swimmers after practice will be less likely to stuff themselves. With the decrease in appetite they need to replenish their carbohydrate and protein stores. Aerobic Training burns fat. This must be a sustained level of activity. Fat contributes 40-60% of the metabolic material. High Intake of Appropriate Food Products Educate on avoiding the High School diet I asked my swimmers what their peers consumed High sugar sodas, sports drinks, tacos, cheap (high fat) pizza, chips, candy bars, fast food... Athletes need to want to be better than the average teenager. This may take not being cool.

7 Cont. - High Intake of Appropriate Food Products What do you need to talk to your swimmers about consuming and not consuming? increase fruits and vegetables. 40% carbohydrates, 40% protein, 20% fat Beets for increased endurance capacity. Swimmers might need to put the juice in smoothies. Foods high in antioxidants - nuts, legumes, cantaloupe, dark green vegetables... Avoid fast food burger joints. Sub. with sandwich places, asian food and fresh Mex. Increase water or chocolate milk intake, decrease high sugar sports drinks and sodas

8 competition Diet Reduce high sugar and high fat consumption Take pride in not consuming sugary foods Water, water, water. Watch the sports drinks They will eat inappropriate food National Athlete - fearful of food poisoning. American Diet Olympian that put on 10 lbs from inappropriate consumption of food products. Senior Squad - Physical Preparation Make-up of the squad swimmers different expectations for different swimmers We have a wide range. Sr. I (entry Level) to Sr. II (experienced seniors) They need to be willing to do the 3 hour practices This group has become a vital portion of our squad. Swimmers who have gone from low commitment going 1: fly - to 1:02 SCY or 1:07 to 1:01.

9 continue - We have a wide Range Sr. Prep to Sr. II (those swimmers that make up the majority of our Sr. Sectional, NCSA, Junior and National level swimmers Morning Practice - This is the group that mainly does our individualized morning practice. No group training during the school year. Practices are made up that morning on the deck. 3 to 10 individualized practices. Swim Practice Late 1990 s and Early 2000 s - practice was extended to get in, what was felt like, the needed yards. Jacob & Brandon - shortened the amount of time. Get the max number of yards in, in the given amount of time. 7000/1.5 hours Yards & Meters Once the 7000 was achieved Power tower Race Pace Sets

10 Cont. - Swim Practice Winter Training - Keep as close to 2 hour - swims - as possible - This is our yardage for our top Distance Training group Thur /10.75 Fri. 10.2/10.55 Sat Mon. 10.6/6.15 Tue. 9.95/5.0 (circuit from 10-noon) Thu /2.9(noon)/4.4 Fri. 9.9/4.0 (CAT Open 1650) Sat. 6.9 (CAT Open in the Afternoon) Types of Swim Sets

11 Middle Distance Microcycle Trials Monday A.M. P.M. Land-A.M. Work Dry EN1 & kick Speed Meters Speed under Duress Power Tower Tuesday A.M. P.M. Text Dry Land - Short - P.M. Speed Work 9000 Meters - Heavy Mtrs Explosive Speed Free/I.M./Back - no kick/dr. Heavy Kicking/Off stroke limited Brst Wednesday A.M. OFF land - 45 min.? A.M. Work Dry Speed Recovery Heavy Lactate Accumul. Power Tower Thursday OFF P.M. - P.M. Work Dry land Recovery Speed EN3 Speed under Duress Friday A.M. P.M. Dry land min. PM Heavy Aerobic/Free Pull Speed Work/EN1 Recover Long Course P.M mtrs - heavy kicking Explosive Speed Long Course Saturday Speed Work A.M. Heavy Lactate EN3 Swimming Under Duress Race simulation Train closer to how a race may feel Ever seen a swimmer do the work in practice, yet they are exhausted on a single 200.

12 Prep/Fatigue the Athletes body Choose the distance you want them to swim at race speed Give recovery Swimmers enjoy the challenge Set #1 2x25 free no - rest for brief recovery 2x50 kick MAX 1x75 build to race 6x50 MAX effort race speed@1:20 3x50 recovery@1:00 #3@2:00 x3 Set #2 3x100 Anaerobic Free@1:20 - HR@160 to 180 4x25 kick MAX effort@40 1x50 free b;c 5th@:55 4x75 prime MAX effort@1:50 1x100 easy@2:30 x3

13 Race Speed VO2 Max - Race Speed Sets Limit rest to simulate race situation Many times done at the end of practice Last 50 to be as fast or faster than 1st two 3x50@:30 (26.low) 3x[4x50@: recovery@3] Cont. Types of Sets Power Training Power Tower Pull w/tube Fins & Paddles Canvas Shoes - kick and swim sets

14 Pull Sets w/buoy+strap+paddles Aerobic Confidence (USA Swimming & Speed) Multiple Races Multiple Days Prelims/Finals Racing all of the events - 50 to 1650 Corvallis Aquatic Team DRY LAND PROGRAM

15 INSANITY DVD S We needed aerobic activity that our swimmers would complete Swimmers who needed to be running were in a group at the back walking instead of running. keeps everyone in the same area; where they can be motivated by the group Works the arms, legs and core for strength and cardiovascular Insanity Training Aerobic Insanity As soon as they get use to the disks we eliminate the rest interval Full body movements Standing and low plank

16 Strength & power Insanity Plyo Jumps - give the swimmers options Push-ups - 9 different types of push-ups Power/squat/walking/pulsating/ jumping jack/para-rescue/regular/in and out/balance Core Body Insanity Power Jumps - Diamond Jumps - Jump Rope AB Exercises - lemon squeezers - knee to Elbow - side to side hops - low plank hop

17 Mixing Up Insanity Really like the diversity of Insanity training. High Heart Rate Creative Moves Change things up 4x[:30 sec. high knees/30 burpees/10 walking push-ups/20 vert. leaps/rest] Bread & butter - 10/4/10/4 or whatever Additional Dry land Stretch Cordz Wt. Room - too much talking - mouth pieces Yoga - beginning of seasons - my wife TRX - This was our first season - My wife Zumba - A Dream - Loosen up the hips

18 What is Missing??? Exercise possibilities are endless. The amazing thing about our sport, it s never boring. Stretching - no time for it. Need my swimmers to take it seriously. During taper they get to do yoga