Category Archives: swim training
“Purpose and Measurement of a Swim Meet”
by John Leonard
In the first part of this series, we identified that there are specific skills to develop in coaching at a swim meet as opposed to “practice coaching”. In this article, we’ll begin to explore those skills. We’ll begin with thinking about the swim meet experience conceptually.
Lets first answer the question, “What Do You Think The Purpose Of A Swim Meet Is?”
To begin, lets make an assumption, and that is, that we are purpose driven human beings attempting to teach purpose to young people. If that is the case, then there are several possible purposes of packing up the family and going to a swim meet.
It is an opportunity to test the quality and durability of what you have learned in practice. Why practice if not to compete and test it? This is a universal, regardless of summer league meet, USA Swimming meet, or high school/collegiate competition.
It is an opportunity to enjoy racing with other swimmers. In most meets, athletes are grouped according to relative abilities, so you’ll be competing with people relatively similar to yourself in ability. While this is likely true in highly organized competition like YMCA, USA-S age group meets, the grouping of athletes is likely to be less homogeneous in high school or summer league competition. You may be in over your head, or you may not have sufficient competitive challenge in your event.
It is a quality opportunity to see if you are a better swimmer today than you were the last time you competed. Universally true. Test yourself. Don’t depend on the competition. Test Yourself.
It is an opportunity to grow to a new level in our sport. If you are an age grouper, a chance to get a new B time, new A time, new AAA time. If a senior swimmer, a chance for a new Sectional cut, Junior or Senior National cut, or, if a high school swimmer, advance to your district or state meet.
It is FUN! Go enjoy it. Make the experience exciting, positive and fun. Learn and appreciate.
The point here is, every swim meet, every swim at every swim meet, should have one or more of the above purposes in mind. The athlete needs coach leadership to understand and put in context, the purpose of the meet and the swim. Don’t let athletes get into the “same old, same old” rut. Set appropriate purposes for each swim in front of each swimmer.
Sometimes its as simple as scoring points for your team in a dual meet. Sometimes it can be pretty complicated. But Purpose is everything!
And the backside of purpose of course, is evaluation. Once the purpose is set, then the coach and athlete need to work together to analyze the result and prepare for the next race, next meet, next season. The good coach becomes skilled at evaluation.
Evaluation may come in various time frames. First, is when the athlete walks back from the blocks. There is an art to good communication with the athlete immediately following the swim, and in this series of articles, we’ll explore the nature and content of those communications.
Second, is more in-depth post meet evaluation to look carefully at the entire meet and performances in context. Third, is the sort of end of season analysis that looking back at each meet in the season can provide.
Good evaluation comes from data. Facts. “Feelings” and “opinions’ are certainly to be respected, and considered. But over time, most coaches have come to the conclusion that facts help form solid opinions and therefore, facts are important to assemble in as much depth as possible.
So, how do you measure results at a swim meet? Here are some ways.
- Did you have a lifetime best time?
- Did you have a seasonal best time?
- Did you swim the race with the effort pattern that you had planned?
- Did you swim the race with the technical elements that you had planned? (Stroke, turn, start, etc.)
- Did you get the competitive result you sought? (Placing)
And of course, you can add others!
While certainly it is important to select ONE of the above as a primary objective of each swim, the fact is that sometimes swimmers, regardless of experience level, play “mix and match” (“I want to swim a best time and win the race.”) This makes it significantly more difficult to evaluate the race competently.
Now, as the coach, what do you measure?
Here are some ideas:
Measure percent of best times. (lifetime or seasonal) “We swam 100 races this weekend. We had 42 best times. Our best time percentage for the weekend is 42%.”
Measure the number of new B, A, AA, etc. times on the team. “We had 14 new B times, 3 new A times and 2 new AAAA times, great job!”
Measure the number of new Sectional, JR, Sr. National qualifying times. Celebrate those!
Measure the percentage of best times in prelims. In finals. Track these. Compare over time.
Measure the total number of seconds improved by the entire team added together. This is a great “team incentive” that everyone can contribute to.
Measure the percent of best times by stroke. (“We had 22% best season times in backstroke.”)
Measure the percent of best times by distance. (“We had 46% best times in events 400 and longer, and 58% best times in teh 100’s”)
Measure best times by age group. (“the 10 and under girls swam 75% best ever times this past weekend! Congratulations!”)
Measure best times by gender. Then Gender and age group.
The more you measure, the more you have to think about. And you are thinking about FACTS. (Having facts also help in discussion with parents, who typically begin a conversation with “I think…” or “I feel…” You have the facts.)
Having the facts allows you to have intelligent post meet conversations with athletes.
“How do you think you did?”
“What was good? What was not so good? What can you improve on?”
“What can we do about it? What do you think we should work on in practice with you?” What can you do to get better?”
Facts also allow you to have intelligent conversations with the team as a whole. “Here is how we did. These are the facts. What do you think? What common traits do you see? What do we need to concentrate on? What simple things can we do as a group in practice to improve?”
Facts allow you to discuss performances with your coaches from a common ground. (if you have a staff.)
Facts allow you to give real information on athlete performance and improvement to your Athletic Director and Principal (whether he wants them or not!) and to your Board of Directors.
Having facts, means that you can be evaluated with facts. Most of us prefer this. (Though, sadly, not all….some want to get by on their charm and good looks…if you are not so blessed, facts can help.)
Summary: think about and have a PURPOSE. Develop and have FACTS!
- Hansen makes return in star field at Santa Clara (seattletimes.nwsource.com)
- Swimming Set of the Week – June 17, 2011 (Set of the Week) (goswim.tv)
This is a ten day cycle. On the 2nd ten day go-round, on the odd numbered days, add a heavier med ball to the routine. On the 2nd go round add WEIGHT to each exercise. Same on the 3rd go-round. Same on the 4th go-round. After 40 days of training like this, we should adjust the routine to incorporate some changes and new material. You’ll start out needing 30 minutes a day on the first couple of days, (outside of running, which can be done in the same session or at a different time of day. But it will rapidly increase to about 45 minutes/1 hour per day towards the end of each cycle because of the increase in numbers.
Probably good to take a 2-3 day Break from dryland at the end of each 10 day cycle.
#1 – Run 30 minutes steady, easy
Med ball – standing – 25 chest passes, 25 overheads
Med ball – standing – 50 figure eights – change direction half way.
Med ball – “hikes” – 10 each partner.
Med ball situps – 4 x 25 sprint speed with ball.
Pushups – normal position – 3(10-9-8-7-6) 40 per set, 120 total.
Med ball wall throws – Overhead – 25, from side 25 left, 25 right, heavy ball.
#2 – Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 30 seconds.
Pushups with feet on med-ball – 10
Situps with feet on exercise ball – 30
Pullups – 5 x 5
Pulldowns with light weight on machine – 3×30
Dumbbell alternate arm flings – 30 each arm.
Bam-bams with med ball – 3 x 50
Swim Bench – 75 recovery strokes – Turned around backwards.
#3 – Run 30 minutes – 20 steady, 10 sprints.
Med ball – standing – 30 chest passes, overheads
Med ball – standing – 60 figure eights – change direction half way.
Med ball – “hikes” – 15 each partner.
Med ball situps – 5 x 25 sprint speed with ball.
Pushups – normal position – 4(10-9-8-7-6) 40 per set, 160 total.
Med ball wall throws – Overhead – 30, from side 30 left, 30 right, heavy ball.
#4. – Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 40 seconds.
Pushups with feet on med-ball – 15
Situps with feet on exercise ball – 40
Pullups – 5 x 6
Pulldowns with light weight on machine – 4×35
Dumbbell alternate arm flings – 40 each arm.
Bam-bams with med ball – 4 x 50
Swim Bench – 100 recovery strokes – Turned around backwards.
#5 – Run 30 minutes – 15 steady, 15 sprints
Med ball – standing – 40 chest passes, 40 overheads
Med ball – standing – 70 figure eights – change direction half way.
Med ball – “hikes” – 20 each partner.
Med ball situps – 6 x 25 sprint speed with ball. (125)
Pushups – normal position – 5(10-9-8-7-6) 40 per set, 200 total.
Med ball wall throws – Overhead – 350, from side 35 left, 35 right, heavy ball.
#6. Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 45 seconds.
Pushups with feet on med-ball – 20
Situps with feet on exercise ball – 50
Pullups – 5 x 7
Pulldowns with light weight on machine – 4×45
Dumbbell alternate arm flings – 50 each arm.
Bam-bams with med ball – 4 x 70
Swim Bench – 125 recovery strokes – Turned around backwards.
#7 – Run 40 minutes – Steady
Med ball – standing – 50 chest passes, 50 overheads
Med ball – standing – 70 figure eights – change direction half way.
Med ball – “hikes” – 25 each partner.
Med ball situps – 7 x 25 sprint speed with ball. (175)
Pushups – normal position – 6(10-9-8-7-6) 40 per set, 240 total.
Med ball wall throws – Overhead – 40, from side 40 left, 40 right, heavy ball.
#8. Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 50 seconds.
Pushups with feet on med-ball – 25
Situps with feet on exercise ball – 60
Pullups – 5 x 8
Pulldowns with light weight on machine – 4×50
Dumbbell alternate arm flings – 60 each arm.
Bam-bams with med ball – 4 x 80
Swim Bench – 2 x 75 recovery strokes – Turned around backwards.
#9 – Run 40 minutes – 20 steady, 15 sprint, 5 steady.
Med ball – standing – 60 chest passes, 60 overheads
Med ball – standing – 80 figure eights – change direction half way.
Med ball – “hikes” – 30 each partner.
Med ball situps – 8 x 25 sprint speed with ball. (200 )
Pushups – normal position – 7(10-9-8-7-6) 40 per set, 280 total.
Med ball wall throws – Overhead – 45, from side 45left, 45 right, heavy ball.
#10. Planks – 4 positions – 2 sets – 1 warmup 15 seconds, 1 full at 55 seconds.
Pushups with feet on med-ball – 30
Situps with feet on exercise ball – 70
Pullups – 5 x 9
Pulldowns with light weight on machine – 4×60
Dumbbell alternate arm flings – 70 each arm.
Bam-bams with med ball – 4 x 100
Swim Bench – 2 x 100 recovery strokes – Turned around backwards.
Swimming Psyche Outs: How to be in control, confident and composed when faced with psyche outs (and how to use them to your advantage!).
Grif Fig, of IHPSWIM.com, recently posted a great article on shoulder stability and prehab exercises. Prehab – rather than rehab – is the coined term for sports injury prevention – i.e., make the body strong and mobile with functional and sport-specific exercises as a way to prevent overuse/overtraining injuries down the road.
Grif’s post shows a demo of these exercises using a flexibar. A similar piece of equipment is the Bodyblade. I don’t know much about the flexibar, but a Bodyblade will cost you somewhere between $50 and $150, depending on the weight/size you want.
Use is simple: You push and pull on the pipe (basically waving it back and forth), which produces the oscillation or flex of the pipe, which then require force output from you to neutralize the speed and movement of the blade. You have to start, stop and change directions of your own body while controlling your mass.
Your athletes can get the same effect – at a much cheaper cost – through the use of PVC pipe. Here’s what I’ve had my athletes do:
1. Go to Home Depot/Lowes/any sort of hardware store that sells PVC pipe.
2. Purchase 1/4 inch PVC pipe at a length somewhere between 7 and 8 feet (long enough to be flexible; short enough to be manageable). This will cost you less than $2.00.
3. Bring to practice. (Obviously, it’s much easier if you can store these at the pool, once acquired.)
4. Daily, incorporate a prehab routine into your practice. There are a multitude of routines you can follow, but I’ve had my athletes on a very simple plan that took us about six minutes per day.
- 30 secs left arm/30 secs right arm — arm extended overhead
- 30 secs left arm/30 secs right arm — arm extended in front of body
- 30 secs left arm/30 secs right arm — arm extended out to side – palm forward
The benefits are enormous – athletes increase core stability, shoulder stability and improve their overhead and lateral range of motion. And incorporating these exercises with some regularity and self-discipline really does prevent shoulder soreness, pain and injury.
So, if you want less whining and “stretching” on the wall, and/or stronger and healthier athletes with far less susceptibility to injury, start some shoulder prehab – all you need is $2 for PVC pipe and 6 minutes per day.
(Note: Although the shoulder prehab routine described above is a bit different from typical use of a Bodyblade, click here for a video if you need a little more insight as to how it all works.)