Jim Fowlie Head Coach NSWIS / SNSW Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales

Jim FowlieHead Coach NSWIS / SNSW

Jim FowlieJim FowlieHead Coach Head Coach

New South Wales Institute of SportNew South Wales Institute of SportSwimming New South WalesSwimming New South Wales


Seasonal Planning, Racing Tactics, Seasonal Planning, Racing Tactics, Strategies, Philosophies, Parents Strategies, Philosophies, Parents

and oh yeah…. Swimmers?and oh yeah…. Swimmers?


Seasonal Planning, Racing Tactics, Seasonal Planning, Racing Tactics, Strategies, Philosophies, Parents Strategies, Philosophies, Parents

andand OH YEAH! SWIMMERS! OH YEAH! SWIMMERS!


Kids Just Wanna Have Kids Just Wanna Have FunFun(?)(?)

What is FUN?What is FUN?

A sense of A sense of

accomplishmentaccomplishment


Racing is FUN !


So, What is Coaching?So, What is Coaching?

Goal SettingGoal Setting PlanningPlanning MonitoringMonitoring EvaluatingEvaluating


But where to begin?But where to begin?

MonitorMonitor Know where you are at.Know where you are at. Test Swims and Test Swims and

Competitions.Competitions. RepeatableRepeatable ReliableReliable Challenging Challenging PurposefulPurposeful

Talent IdentificationTalent Identification Rate of improvement!Rate of improvement!


MonitoringMonitoring

The Hawthorne EffectThe Hawthorne Effect Initial improvement in a Initial improvement in a

process of process of production caused by the obtrusive caused by the obtrusive observation of that observation of that process.process.

RecordingRecording Athlete or CoachAthlete or Coach Pencil and paperPencil and paper

When we write, we think…When we write, we think…


Test SwimsTest Swims

TrainingTraining Functional fitness testsFunctional fitness tests

Step tests 7 x 200Step tests 7 x 200 Aerobic component and Aerobic component and

swim ability.swim ability. T-400 even splitT-400 even split

Speed TestsSpeed Tests Neuromuscular recruitment Neuromuscular recruitment

and activityand activity Dive 25’s and 50’sDive 25’s and 50’s Limited anaerobic power Limited anaerobic power

and lactate activity because and lactate activity because of growth and development of growth and development stage in kids.stage in kids.

Kicking and PullingKicking and Pulling 25 – 400’s timed swims25 – 400’s timed swims


I.M. Based Swim ProgramI.M. Based Swim Program

Developing all round, fully Developing all round, fully skill based swimmers.skill based swimmers. People will always fall to People will always fall to

their lowest skill level under their lowest skill level under the combination of fatigue the combination of fatigue and stress.and stress.

Transfer of skills from Transfer of skills from weakest to strongest is weakest to strongest is very high in motor learning.very high in motor learning.

Pushing off on left and Pushing off on left and right sides.right sides.

Medley based camps 12 Medley based camps 12 years and under. years and under.


Weekly training ‘Schedules’Weekly training ‘Schedules’

Tied to academic Tied to academic schedules?schedules? Academic schedules Academic schedules

have been tied to have been tied to agricultural calendar agricultural calendar for 150 years, why for 150 years, why don’t they change?don’t they change?

Holiday campsHoliday camps Weekend trainingWeekend training Big City traffic and Big City traffic and

work schedules of work schedules of familiesfamilies


AlternativeAlternativeSchool Year Training PlanSchool Year Training Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM SWIM SWIM X SWIM SWIM SWIM X PM SWIM SWIM SWIM SWIM SWIM X X

Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM SWIM X X SWIM X SWIM SWIM PM SWIM X SWIM SWIM SWIM SWIM X

Traditional

New Alternatives

Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM SWIM X X SWIM X SWIM SWIM PM SWIM X SWIM SWIM SWIM SWIM X

Swim alternatives


Weekly training ‘Plans’Weekly training ‘Plans’ Change the stimulus, not just Change the stimulus, not just

the volume.the volume. Having said this, don’t break Having said this, don’t break

things up, just to entertain.things up, just to entertain. Stimuli-Stimuli-

Short Term Fitness Short Term Fitness (developed quickly and lost (developed quickly and lost quickly)quickly)

Functional – Cardiovascular Functional – Cardiovascular fitnessfitness

Neuromuscular – speed and Neuromuscular – speed and skillskill

Long Term Fitness (developed Long Term Fitness (developed slowly and last a long time)slowly and last a long time)

Structural – Strength and Structural – Strength and Power developmentPower development

Physical attributes – muscle Physical attributes – muscle development and hormone development and hormone activity.activity.


Control the TrainingControl the Training

Reduce stroke countReduce stroke count Reduce breathingReduce breathing Reduce heart rateReduce heart rate Increase speedIncrease speed INCREASE POTENTIALINCREASE POTENTIAL


Swim TrainingSwim Training Training Volume (km)Training Volume (km)

ADOLESCENCE ADOLESCENCE Increase between 13-15 years Increase between 13-15 years

of age. of age. Training Intensification Training Intensification

anaerobic threshold and anaerobic threshold and above – 160 HR+above – 160 HR+

ADOLESCENCE AND ADOLESCENCE AND ADULT ADULT

After 15 years of ageAfter 15 years of age Skill acquisition (technique)Skill acquisition (technique)

PRE-PUBERTY AND POST PRE-PUBERTY AND POST ADOLESCENCEADOLESCENCE

Before 15 and after 18 yearsBefore 15 and after 18 years


% Aerobic vs. % Aerobic vs. Anaerobic TrainingAnaerobic Training

Control technique at all Control technique at all intensities and all speeds intensities and all speeds (stroke count)(stroke count)

Adult - Minimal short rest Adult - Minimal short rest training, but lots of training, but lots of continuous trainingcontinuous training

Heart Rate Adult Adolescent120 - 140 75% 40%140 - 160 15% 30%160 - 180 5% 20%180 - 200 5% 10%


Weekly Training ‘Programs’Weekly Training ‘Programs’

% Aerobic, % Aerobic, Anaerobic, technical, Anaerobic, technical, speed and quality speed and quality work.work.

VS.VS. % Challenges, % Challenges,

Games, Relays and Games, Relays and FUN things to do.FUN things to do.

Mixing these things Mixing these things well is good well is good programming. programming.


Weekly training ‘Diaries’Weekly training ‘Diaries’

Log BooksLog Books Great, but swimmers Great, but swimmers

won’t fill them out if won’t fill them out if they don’t get they don’t get feedback from you!feedback from you!

Ken Wood – weekly Ken Wood – weekly reads the log booksreads the log books

Rohan Taylor and Ian Rohan Taylor and Ian Pope – Visual Coach Pope – Visual Coach software program.software program.

Weekly meetings to Weekly meetings to reviewreview


NAME:DATE:

DAY: MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUNWEIGHT:

SLEEP8:00 PM8:30 PM9:00 PM9:30 PM

10:00 PM10:30 PM11:00 PM11:30 PM12:00 AM12:30 AM1:00 AM1:30 AM2:00 AM2:30 AM3:00 AM3:30 AM4:00 AM4:30 AM5:00 AM5:30 AM6:00 AM6:30 AM7:00 AM7:30 AM8:00 AM8:30 AM9:00 AM

QUALITYRATE 1-5 (1=LOW / 5 = HIGH)

NAP (hrs)RESTING HEART RATE

NUTRITION : RATE 1-5 ON QUALITYBREAKFAST

LUNCHDINNER

SNACKSSUPPLEMENTS

TOTAL


NAME:

DATE:

DAY: MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUNSWIMMING RECORD VOLUME IN KMS.

VOLUMETRAINING: RATE 1-5 ON QUALITY

QUALITYDRYLAND RECORD IN TIME

TIME

QUALITYRECOVERY RATE 1-5 ON QUALITY

TIME

QUALITYPHYSICAL WELL BEING RATE 1-5 ON QUALITY

EYES/EARS/NOSE/THROAT

MUSCLE SORENESS

FLEXIBILITYGENERAL WELL BEING

SWIM ABILITY RATE 1-5 ON QUALITY

FEELRANGE OF MOTION

POWER

ENURANCEPSYCHOLOGICAL RATE 1-5 ON QUALITY

DETERMINATION

FRUSTRATION

PERSONAL MANAGEMENT

CONFIDENCE


Competitions and CarnivalsCompetitions and Carnivals

““I always swim fast in I always swim fast in this pool!”… “How this pool!”… “How many times have you many times have you swum here?”…. swum here?”…. “Once.”“Once.” Realize Kids and Realize Kids and

Parents have no Parents have no experience and their experience and their first experience is first experience is all all their experience.their experience.



““If you are going to be a If you are going to be a swim coach…. Commit swim coach…. Commit yourself, surrender, give yourself, surrender, give yourself to it. I love this yourself to it. I love this lifestyle and I wouldn’t lifestyle and I wouldn’t trade it for the world.”trade it for the world.” Tom JohnsonTom Johnson

2007 World Champion 100 2007 World Champion 100 Free Brent Hayden’s Free Brent Hayden’s Coach and 6 time Coach and 6 time Olympic Coach for Olympic Coach for CanadaCanada



Develop Racing Skills and Develop Racing Skills and RoutinesRoutines Reduce Stress > increases focus Reduce Stress > increases focus

on task > chance of success > on task > chance of success > sense of accomplishment > FUN sense of accomplishment > FUN

Questions are the same as you Questions are the same as you have when you swimhave when you swim

Where’s the ready room?Where’s the ready room? What time do I race?What time do I race? When do I warm up?When do I warm up? What should I eat and when?What should I eat and when?

Questions are the same for Questions are the same for parents as kids.parents as kids.



Race instructionsRace instructions Talk Before and After!Talk Before and After!

Ask questions - be Ask questions - be specific…. “Howzzat?”specific…. “Howzzat?”

Goal sheets are great Goal sheets are great question helpers!question helpers!

Simple or complex…. Simple or complex…. Make your ownMake your own

SplitsSplits Technical cuesTechnical cues Tactical cuesTactical cues Physical expectationsPhysical expectations

Good to learn differences Good to learn differences in expectations between in expectations between swimmer and you!swimmer and you!



VideoVideo Most under used tool in Most under used tool in

coaching, yet the most coaching, yet the most valuable tool.valuable tool.

Swimmers only need to Swimmers only need to watch once to get the idea.watch once to get the idea.

2004 research with SNC 2004 research with SNC showing reduced anxiety in showing reduced anxiety in swimmers after viewing swimmers after viewing failed swims.failed swims.

Nancy and Mariam Nancy and Mariam Sweetnam – daughter and Sweetnam – daughter and mother…. 3 times coach of mother…. 3 times coach of the year in Canada.the year in Canada.


IF: Tournament Readiness is IF: Tournament Readiness is important…important…

GolfGolf Increased skill and Increased skill and

focus on taskfocus on task TennisTennis

Increased skill and Increased skill and specific endurance specific endurance

BasketballBasketball Increased skill and Increased skill and

team playteam play


IF: Extended Competitive Phases IF: Extended Competitive Phases are productive…are productive…

Ice HockeyIce Hockey 78 games in season, 78 games in season,

plus 28 games in plus 28 games in playoffsplayoffs

BaseballBaseball 160 games160 games

CricketCricket 3 month tours3 month tours

Cycling and RowingCycling and Rowing 3 – 6 month tours3 – 6 month tours


Why: Are swimming competitive Why: Are swimming competitive phases so short? phases so short?

Sport is dominated by Sport is dominated by Age Group Programming.Age Group Programming. Youth – athletes are Youth – athletes are

growing providing growing providing tremendous benefits from tremendous benefits from training processtraining process

Confidence of athletes and Confidence of athletes and coachescoaches

Repeat performancesRepeat performances Avoid expectations and Avoid expectations and

pressurepressure ““Don’t know how they did Don’t know how they did

it… or how to repeat it…”it… or how to repeat it…”


RelaysRelays

Team based component Team based component in swimmingin swimming Sense of responsibility to Sense of responsibility to

others.others. Sense of accomplishment.Sense of accomplishment.

Swim faster then in Swim faster then in individual events stimulates individual events stimulates the imagination.the imagination.

Essential skill to foster Essential skill to foster To create opportunitiesTo create opportunities


Keep Racing?Keep Racing?

Jodie Henry and Ian Jodie Henry and Ian ThorpeThorpe Post 2004 OlympicsPost 2004 Olympics

Jodie kept racingJodie kept racing Ian stopped racingIan stopped racing

Result?Result? Not racing creates Not racing creates

huge obstacles and huge obstacles and expectationsexpectations


Successful Competitive Successful Competitive StrategiesStrategies

Alex PopovAlex Popov Feb – Aug 1992Feb – Aug 1992

113 swims under 50.5113 swims under 50.5

Tracy CalkinsTracy Calkins 19781978

6 world records 200 IM, 6 world records 200 IM, rotating improved splits on rotating improved splits on fly, back and breastfly, back and breast

USA High School and USA High School and University SwimmingUniversity Swimming Traditional duel meet Traditional duel meet

seasons of 10 - 13 meets seasons of 10 - 13 meets in 16 weeksin 16 weeks


Australian Competitive Australian Competitive StrategiesStrategies

Michael KlimMichael Klim 1998 started fast. 1998 started fast.

Traditionally, Australia had Traditionally, Australia had difficulty racing early in difficulty racing early in major competitions.major competitions.

Strategy of every race Strategy of every race between (Jan. 1997 and between (Jan. 1997 and Oct. 1998) was a potential Oct. 1998) was a potential World Record creating the World Record creating the belief and experience that belief and experience that he could swim fast he could swim fast anytime, anywhere against anytime, anywhere against anyone!anyone!



RelaysRelays Swimmers and coaches Swimmers and coaches

realized they could win a realized they could win a medal and multiple medals by medal and multiple medals by swimming great relaysswimming great relays

1995 World S/C - Brazil1995 World S/C - Brazil Suzie O’Neill and Sam Riley Suzie O’Neill and Sam Riley

– first 5 gold medal haul for – first 5 gold medal haul for swimmers since Dawn swimmers since Dawn FraserFraser

15 of 21 swimmers came 15 of 21 swimmers came home with medalshome with medals

““The guy who finishes fastest The guy who finishes fastest Wins.”Wins.”

Laurie LawrenceLaurie Lawrence 1988 Olympic Games1988 Olympic Games



Eamon SullivanEamon Sullivan June and July 2006 – 15 June and July 2006 – 15

races under 50.5races under 50.5 June and July 2007 – 15 June and July 2007 – 15

races under 50.0races under 50.0

Winter CompetitionsWinter Competitions Mare NostrumMare Nostrum West Coast TourWest Coast Tour Short Course State and Short Course State and

Open ChampionshipsOpen Championships NSW Duel Meet SeriesNSW Duel Meet Series



Follow on CompetitionsFollow on Competitions Major International followed Major International followed

by other competitions. by other competitions. Stabilize resultStabilize result Take another stepTake another step Big taper, one event?Big taper, one event?

Small sense of Small sense of accomplishment for accomplishment for efforteffort

Brooke HansonBrooke Hanson Post 2004 Olympics – 6 Post 2004 Olympics – 6

Gold Medals at World Gold Medals at World Short Course Short Course ChampionshipsChampionships

Grant HackettGrant Hackett Post 1997 Pan Pac’s – Post 1997 Pan Pac’s –

World Record SC in World Record SC in PerthPerth



Duel Meet SeriesDuel Meet Series Australia vs. USAAustralia vs. USA Trans Tasman SeriesTrans Tasman Series NSW Duel Meet SeriesNSW Duel Meet Series

Metro’s, Trans Tasman, Metro’s, Trans Tasman, NSW Duel Meets seriesNSW Duel Meets series

Up to 65 races in two Up to 65 races in two weeks!weeks!

Alternative?Alternative? Result!Result!

Increased skill, Increased skill, reliability, reliability, repeatability and repeatability and reduced pressurereduced pressure


Physical Adaptations from Physical Adaptations from CompetitionsCompetitions

PhysiologyPhysiology Specific Motor Skill LearningSpecific Motor Skill Learning Anaerobic and MVO2 systems Anaerobic and MVO2 systems

stressed to limitstressed to limit Lactate P/T systems stressed Lactate P/T systems stressed

to limit in adultsto limit in adults Endocrine activity peaked – Endocrine activity peaked –

Cortisol, Testosterone and Cortisol, Testosterone and HGHHGH

BiomechanicsBiomechanics Specific SkillSpecific Skill

Starts, turns, finishes (50% of Starts, turns, finishes (50% of 100 meter events)100 meter events)

Pace – Stroke length (SC) Pace – Stroke length (SC) and Stroke rateand Stroke rate

Race Modeling for trainingRace Modeling for training


Race PreparationRace Preparation

Warm ups –Warm ups – Timing optimal – Timing optimal –

Swim 20 – 30 minutes Swim 20 – 30 minutes prior to raceprior to race

Food and FuelFood and Fuel 60 – 90 minutes prior60 – 90 minutes prior ‘‘Bite’ and drink 20 Bite’ and drink 20

minutes prior to raceminutes prior to race Fuel for only the energy Fuel for only the energy

required – not winter required – not winter stores!stores!


Recovery TechniquesRecovery Techniques

Warm DownsWarm Downs 800 – 1200 meters800 – 1200 meters

4 x (200 + 4x50)4 x (200 + 4x50) StretchingStretching

Very effective! Long Very effective! Long slow, soft, breathingslow, soft, breathing

Food and FuelFood and Fuel NO LolliesNO Lollies Chocolate Milk – Chocolate Milk –

PerfectPerfect Whole grain breads – Whole grain breads –

low glycemic indexed low glycemic indexed foodsfoods


ParentsParents We all have them, some of us We all have them, some of us

are them…are them… Be firm, fair, open and able to Be firm, fair, open and able to

finish a conversation.finish a conversation. Be specific to the child and do Be specific to the child and do

not allow generalizations or not allow generalizations or other names to be brought into other names to be brought into the conversationsthe conversations

Have a board member, other Have a board member, other non-connected parent or staff non-connected parent or staff member in attendance to member in attendance to ensure you don’t get run over ensure you don’t get run over and to stop you before you go and to stop you before you go to far.to far.


ParentsParents

Regular Monthly Regular Monthly MeetingsMeetings 10 – 30 minutes 10 – 30 minutes Be preparedBe prepared

What we’ve done in the What we’ve done in the past month.past month.

What we’re doing now.What we’re doing now. What we’re going to be What we’re going to be

doing in the next month.doing in the next month.

Regular Contact TimesRegular Contact Times 10 minutes – 2 – 3 times 10 minutes – 2 – 3 times

per week after training to per week after training to get information or ask get information or ask questions.questions.


Parents and KidsParents and Kids SocializingSocializing

Be careful dating single Be careful dating single parents.parents.

Be professional and Be professional and respectfulrespectful

Be careful drinking and Be careful drinking and partying with club members.partying with club members.

Don’t open yourself to Don’t open yourself to scrutinyscrutiny

Do Not be alone with a Do Not be alone with a swimmer ever!swimmer ever!

Do not drive swimmers home.Do not drive swimmers home. Do not have swimmers stay Do not have swimmers stay

over at your home.over at your home. You are in a position of You are in a position of

authority and control. This authority and control. This can be used against you!can be used against you!


Swimmer CharacterSwimmer Character ‘‘Character is what you do, Character is what you do,

when no one is watching.’when no one is watching.’ Often reflective of the teacher Often reflective of the teacher

or coaches interest, focus and or coaches interest, focus and attention towards the activity.attention towards the activity.

DisciplineDiscipline Self control firstSelf control first

InternalInternal Group control secondGroup control second

ExternalExternal Peer vs. autocraticPeer vs. autocratic ValuesValues

Can be imposed by leader, Can be imposed by leader, but the must be maintained but the must be maintained consistent and apply to all or consistent and apply to all or TRUST will be jeopardized.TRUST will be jeopardized.


Training Templates?Training Templates?

Sport is a business of Sport is a business of personal contacts.personal contacts. You as athletes have You as athletes have

these contacts.these contacts. Visit experienced Visit experienced

coaches. Ask coaches. Ask questions, listen, questions, listen, observe. Spend time.observe. Spend time.

There are some good There are some good software programssoftware programs

Visual CoachVisual Coach Pencil and paperPencil and paper


Team New South Wales - First Team New South Wales - First PhilosophyPhilosophy

TheThe Team NSW - First Team NSW - First philosophy, is a key to the success of the philosophy, is a key to the success of the delivery of the technical programdelivery of the technical program

The role and responsibility coaches and swimmers take on, when The role and responsibility coaches and swimmers take on, when representing NSW is one of mutual respect, trust and cooperationrepresenting NSW is one of mutual respect, trust and cooperation

To represent and be involved in a Team NSW program is a To represent and be involved in a Team NSW program is a great honor and responsibilitygreat honor and responsibility

No recruiting and all coaches and swimmers will work in a No recruiting and all coaches and swimmers will work in a cooperative manner despite club affiliations cooperative manner despite club affiliations

All camps will be open to all NSW coaches to participate inAll camps will be open to all NSW coaches to participate in


Thank youThank you

Jim FowlieJim Fowlie

Head Coach SNSW and NSWISHead Coach SNSW and NSWIS

04009878150400987815

[email protected]

Documents

Jim Fowlie Head Coach NSWIS / SNSW Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales