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Specifically 11-12 Girls and 13-14 Boys La Mirada Armada Coach Richard Shipherd We play games to win

Pre-Workout Briefing . TWO OBJECTIVES:Have you walk out in an hour determined to be an important part of the next generation of distance swimming.Suggest a few ?How Tos' for achieving the goal.Motivation:Extrinsic, what's in it for you? A unique opportunity for each of us to contribute to the

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Specifically 11-12 Girls and 13-14 Boys La Mirada Armada Coach Richard Shipherd We play games to win

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    1. Specifically 11-12 Girls and 13-14 Boys La Mirada Armada Coach Richard Shipherd ‘We play games to win’

    2. Pre-Workout Briefing TWO OBJECTIVES: Have you walk out in an hour determined to be an important part of the next generation of distance swimming. Suggest a few ‘How Tos’ for achieving the goal. Motivation: Extrinsic, what’s in it for you? A unique opportunity for each of us to contribute to the US Distance program and regain a dream. Outliers – Malcolm Gladwell Intrinsic, there is no better calling. Erik Vendt How Tos: Creating an Environment. Use of Personal Attention. Importance of Character Development The Industry Hills /Armada program. Recreating ourselves. Sprint City USA. The Coal Mine. A few new training methods and sets.

    3. Top 8 Times All-Time Girls 13-14 800 M Freestyle Boys 15-16 1500 M Freestyle Place Name Time Year 1 Cynthia Woodhead 8:29.35 78 2 Michele Richardson 8:30.64 84 3 Brooke Bennett 8:31.30 94 4 Florence Barker 8:35.07 81 5 Kim Brown 8:36.87 84 6 Janet Evans 8:38.07 86 7 Trina Radke 8:39.10 85 8 Sonya Nimitz 8:40.17 87

    4. An Era of Greatness Created by Us ! Debbie Meyers–Sherm Chavoor Shirley Babashoff – Ray Bray Kim Linehan – Tim Hill Michelle Richardson – Bill Diaz Janet Evans – Bud McAlister Brooke Bennett - Peter Banks Diana Munz - Jerry Holtrey Kate Ziegler – Ray Benecke Brian Goodell – Mark Schubert Bobby Hackett - Joe Bernal Mike Obrien - Mark Schubert Jeff Kostoff – John Ries Chad Carvin – Rob Mirande Erik Vendt - Josh Stern Chris Thompson - ?? Larsen Jensen – Jim Richey

    6. Industry Hills / Armada Basic Philosophies Distance mentality then distance volume. You have more character and discipline than others. You are the warrior class, the essence of a competitor. 400 IM + Distance Free. Six beat kick versus two beat kick. Teach the clock, place the clock, never lose a back half. Tempo and DPS are partners, start with DPS, but tempo is the friend of the distance swimmer. Split strategy and race management. Underwater with dolphin. Breathing strategy for today’s distance event - every cycle, but both sides. Promote the achievement. 6

    7. Distance Mentality then Distance Volume (Ages 11 -16) Early we want low volume with a distance identity. We ask our 11/12 coaches not to announce yardage. Over Distance sets are all feedback sets, clock manipulation sets, rehearsal sets and game sets. Leapfrog, drag and drop, king of the mountain. Split manipulation, descend contests. DPS feedback, times..times.. times.. we time everything. Majority of workouts are repeat 25s – 150s, fast swimming. Meet event selection for group is distance by choice, training is not. Celebrate 500 free and IM success not 100 free. Train to get ready to train. Camps. Defer tapers and self rest until you are on the biggest stage of the season. Then grab the spotlight and become a star. Test set tracking and accountability. Progress yardage at 13, 14, 15 and 16. 65-75 avg. Target 100,000 weeks.

    8. Progression of Volume and Hours We have replaced big volume with big hours Max Volume (m) Age Girls Boys 11 5500 / 6 5000/5 12 6500/6 5500/6 13 7500/7 6500/6 14 8000/8 7000/7 15 ?????/ 10 ?????/9 16up ?????/ 10 ?????/10 Avg. volume (16/up) = 65-75k wk Max Water Time Age Girls Boys 11 12 hrs/ 6 10 hrs/5 12 12 hrs/6 12 hrs/6 13 15 hrs/7 13 hrs/6 14 18 hrs/8 16 hrs/7 15 23 hrs/10 20 hrs/9 16up 23 hrs/10 23 hrs/10 Avg. volume per hr 3500 m

    9. Develop a Personal Code and Become an Intense Competitor One week Armada Character Camp to celebrate promotion to Senior 2 team John Wooden address to the Olympic Team 2000. Rudy, Remember the Titans, and Chariots of Fire. Building a Competitor - the Stoic Warrior Field dry-land once a week. Rugby , Ultimate, Capture the flag. Heroes. I find a way to make everyone a hero and keep doing it until they believe they are heroes. Greatest moment in sport is a comeback and underdog victory. Promotion to National Group comes with: Personal Attention, relationship with ‘thee’ coach. Career tracking and small group coaching.

    10. 400 IM and Distance Free Training plan reflects 20% to 40% of main set work is IM throughout the season. Film at least once a month. Dart Swim. Stroke school Dry land reflects IM emphasis. Every coach is instructed to tell their athletes that their favorite event is the 400 IM Favorite IM set for age groupers: 4 x 4 x 100 IMs (RI @ 20’) @ 6:20 Get 400 IM time 1 x 300 brkn IM (25 fr ar @25’..50 fly..25 fr ar@25’..50 bk..25 fr ar @25’..50 brst..25 fr ar @25’..50 fr ) @ 4:00 Get 200 IM times -1:40) 1 x 100 IM from dive @ 2:00

    11. Race Skills and Decisions for the Young Distance Swimmer Six beat kick versus 2 beat kick With new suits we learned something Different phases of the race. Technique is vital, feedback sets. Fixed arm rainbow style w/ tempo. Toe Tap Six, Winning 6. High elbow anchor, wide track stance, slide length. Palms to feet. Stable head on body line, lower lens under. Underwater Dolphin kicking 500 underwater dolphin test set 25s under water on relatively tight interval, record slowest, if you miss you skip two and make-up two.

    12. DPS and Tempo at an Early Age The balanced equation. This obsession with DPS makes no sense. Math is math We do emphasize distance per stroke early down to 9/10 and introduce tempo as a winning weapon. Our greatest distance kids all swam in the 1.1 and 1.2 tempos. The priority of DPS early / the priority of Tempo late. Armada DPS drill Aqua-pacer units tied to race plans. Meet feedback with a different emphasis.

    14. Create the Environment Protect the Environment Create LEGENDS Be a story teller Return visits of best athletes Hall of fame and website Show your admiration How much do you demand and control. Are workouts required? How many workouts per week? Where are your lines in the sand? Coaching Assignments Who is going to go the extra mile with the distance group? The chosen must lead by example. When and how to break down your training groups? Pool Set-up Pace clock placement Lane assignments Bulletin Boards and record boards Budget alignment must consider the distance program. Water time Travel budget Equipment: aqua pacers, lap counters, equal number of toys.

    15. Promote the Achievement Armada Challenge Set Honor Roll

    16. TALENT IDENTIFICATION Mental Disposition VO2Max Heart stroke volume Buoyancy Lactate profile Flexibility Vertical Jump

    17. TEST SET PROGRESSION 11-12 Girls and Boys 15 x 100 free @ 1:30 3 x 500 free @ 6:30, 3 x 400 IMs @ 6:30 1 x 2000 free Race Rehearsal set, 16 x 50 (DPS total) @ 1:00 1 x 500 u/water dolphin (10 kicks under , RI @ 20’) 13-14 Girls / 14-15 Boys 30 x 100 free @ 1:30 5 x 500 free @ 6:00 , 5 x 400 IMs @ 6:00 1 x 3000 free Race Rehearsal set assigned individually Parametric Specialty Set 16 x 75 @ 1:30 16 x 150 fr @ 3:00

    18. Sample Sets to Develop the Age Group Distance Swimmer 20 x 100 fr: 8 x 100 fr (alt - 1 pace 400..1 cruise) @ 1:40 9 x 100 fr (alt- 2 pace 800.. 1 cruise) @ 1:35 3 x 100 fr (pace 1500 for all 3) @ 1:30 *can do this set in 50 format , 75 format, etc. 3 x 1650s desc: 1 x 550 fr @ 6:30 11 x 150 fr RI @ 6’ (1:00 total rest out) 1 x 550 fr @ 6:30 11 x 150 fr @ RI @ 12’ (2:00 total rest out) 1 x 550 fr * Desc total of 3 x 1650s (#1 = 3 x 550s. #2 11 x 150 RI @6’. #3 = 11 x 150 RI @ 12’

    19. Sets and Games Drag and Drop: 5 – 7 in a lane, leave 2’ apart Pick an interval that they have never done or is very challenging. Set is 15 – 30 x 100s or 125s, 75s, whatever, your choice. Each swimmer leads for one repeat and drops to back (sometimes they get to skip a 50 and jump into back after resting 50). Tour de France: Partner racing in teams of two. 20 – 50 x 100s or 125s , 75s whatever 10’ rest interval Swimmers will use the lane whatever way they want, changing draft position or swimming two across with draft and changing leaders or lead position if side by side. Long underwater turns. Will add time trial every 20 minutes.

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