Coach Scott Colby Performance Consultant

Transcription

1 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 0 athletes. He holds a Masters degree in Physical Education and is an ASCA Level 5 coach.

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

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

4 Outline Terminology Case Study: Katie Hoff becomes World Class How Do I Get My Swimmers Faster? Great Ideas You Can Use Everyday for all swimmers Senior ANDAge Group Questions

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

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

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

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

9 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

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

11 Freestyle

12 Backstroke

13 Breaststroke

14 Butterfly

15 Short Axis Turn

16 Long Axis Turn

17 Double Race Stats Time recovery AND underwater SEPARATELY

18 How Do I Get Swimmers Faster?

19 Plan A Increase Tempo (Faster Cycles) 55 strokes x. sec = :.5 55 strokes x.2 sec = :07.65 Can your swimmers do this? Maybe?

20 PLAN B Increase DPC (Take fewer strokes) 55 strokes x. sec = :.5 5 strokes x. sec = :0.49 Can your swimmers do this? Maybe?

21 Plan B (continued) How much further on each cycle, to drop? Free swimming distance= 90m / Number of strokes = 60 DPC = 90 meters / 60 strokes =.50 m/stroke DPC = 90 meters / 59 strokes =.5 m/stroke.0m =.8 inches per cycle Fr/Bk = 0.59 in per arm! If Stroke Rate =. sec/cycle Save cycle = Save. seconds

22 Plan C Do Both: (Increase DPC & Increase Tempo) 55 strokes x. sec = :.5 5 strokes x.2 sec = :05.9 Can your swimmers do this? Probably not this week!

23 Plan D Reality = Tradeoffs (Longer Strokes (Faster Strokes Slower Tempo) Shorter Strokes) 55 strokes x. sec = :.5 5 strokes x.6 sec = :2.08 Can your swimmers do this? *With LOTS of focused practice Definitely!*

24 How Did Katie Hoff Get Faster?

25 Start Time (ST) Start is less than % of total 400 IM time If she drops the ST 0. sec., she will have reached maximum improvement for that factor. Should she work on starts?

26 Turn Time (TT) Start is less than 2% of total 400 IM time Hoff s 00 breast split turn took.25 sec Maximum improvement is 0.0 sec Should she work on turns?

27 How did she Improve? Result Underwater Time 6.46 sec sec. No Change Turn Time.25 seconds.06 seconds 0.9 Faster Free Swimming Time :0.49 : Faster Cycles Fewer Stroke Rate.9 sec/cycle. sec/cycle.4 Slower Distance Per Cycle.5 m/cycle.74 m/cycle.24 Further Total Time :8.20 :5.58 Faster A slower SR with an increase in DPC resulted in a 2.62 second drop in time.

28

29 Hoff Split Comparison (OSU) Her time was.60 seconds slower than her best She improved.98 seconds other places Her turns and underwater were about the same Her tempo remained approximately the same Her breaststroke split was 2.58 slower Her Distance Per Cycle was shorter, therefore She took more strokes at Ohio State

30 Why Was She Slower? Heavy training that week?(especially br?) Not enough br training lately? (knee injury) Over-trying to race hard? Timing was off? Took it out too fast? Others?

31 New Race Stats Sample Tempo by Length

32 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!

33 SWOLF ( im - g ) Score = Number of strokes + Time Lower Scores are better For Example: 0 strokes + 29 seconds = strokes + 29 seconds = 58 0 strokes + 28 seconds = 58

34 SWOLF Scores Fewer Cycles, Same Time Same Number Cycles, Faster Time Cycles Time Score Cycles Time Score

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

36 Sample Test Set for Move Ups 0 x 00 s on :0 Just make them ( Wall Tag ) or 0 x 00 s on :0 Hold :20 or faster 65 strokes or less per 00 repeat on all 0

37 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!

38 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 (*Maglishco) Speed assisted (tubing, Power Tower) Just do it too fast (Tempo Trainer, spin drills)

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

40 00 Pace

41 Will Licon, Texas Prelim 200 Br (Conference)

42 Fly Brst Back Free World Class Tempo and Stroke Count Ranges WOMEN MEN 990 s Event s Tempo Cycles Tempo Cycles Tempo Cycles Tempo Cycles Tempo Cycles Tempo Cycles

43 2.00 FREE BACK BRST FLY 200 IM 400 IM Women's Tempos - Top 8 Performers 206 US Olympic Trials 2.00 Men's Tempos - Top 8 Performers 206 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

44 Range of top 8 st, 2 nd, rd Place

45 206 Trials Top 8 Cycle Counts - Men

46 206 Trials Top 8 Cycle Counts - Women

47 206 Trials Top 8 Dolphin Kicks - Men

48 206 Trials Top 8 Dolphin Kicks - Women

49 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

50 At Practice (Age Group Athletes) Swim for Distance How far in 0, 20, 50, strokes? Swim with X strokes or less until failure Relays where strokes count! 20/20, 9/9, 8/8, etc. 8-Unders: 00 IM, sub 2:00, sub 00 strokes

51 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!

52 At Meets (Senior Athletes) Film the races and analyze later Have the swimmers film AND analyze using their SmartPhones Give the athletes ownership Teach athletes to analyze Tempo on st 25 ( odds ), count DPC on 2 nd ( evens ) Use RS during race debriefing

53 Free APP Race Analyzer

54 Swim Hero

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

56 Do The Math! (By Hand) FR BK BR FL IM Name: Sally Spitz Best: :00.64 Heat: 2 Goal: Lane: 7 Cum Lap SR DPC Comments Too slow tempo! x 2 = x 2 = 2.4 Total time lost.6 sec! If swimmer held. tempo, Time would = 56.9!!! Tempo Was Not Held!

57 Do The Math! (By Hand) FR BK BR FL IM Name: Sally Spitz Best: :00.64 Heat: 2 Goal: Lane: 7 Cum Lap SR Cycles Comments Too slow tempo!. + = = 2.6 Total time lost.9 sec! If swimmer held., Time would = 55.60!!! Distance Per Cycle Was Not Held!

58 Do The Math! (via Xcel) # Cycles Tempo 4.70Start st Turn 2nd

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

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

61 Conclusions

62 IMX Age Group Streamline CAMP Study (20 Results) ZSC (.7) NSC (5.) Meter Streamline Time 5-Meter Dolphin Kick Time BOYS Top* Average Range Top Average Range AGE Number Tested** STROKE*** 00/200 FR /800/500 FR /200 BK /200 BR /200 FL /400 IM IMX CAMP ZSC (4.6) NSC (6.4) * Top is calculated as an average of the top 5 results ** Number Tested is the number of subjects tested for that category

63 Age Group Streamline Study (20 Results) 20 Age Group Streamline Study Results 5-Meter Streamline Time 5-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 STROKE*** 00/200 FR /800/500 FR /200 BK /200 BR /200 FL /400 IM IMX CAMP ZSC (.7) NSC (5.) Meter Streamline Time 5-Meter Dolphin Kick Time BOYS Top* Average Range Top Average Range AGE Number Tested**

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

65 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