SAS Aqua SAS Aqua EaglesEagles““EAGLESEAGLES””

•EmpoweredEmpowered•AdaptableAdaptable•Global-Global-mindedminded•LiterateLiterate•EthicalEthical•Skilled Skilled InquirersInquirers

Your 2014-2015 CoachesYour 2014-2015 Coaches

SAS PuxiSAS Puxi Jon Biros Director, High School Coach, Over-all Jon Biros Director, High School Coach, Over-all

HeadHead Alex Sorica Head Coach High SchoolAlex Sorica Head Coach High School Amanda Allen Head Coach MSAmanda Allen Head Coach MS Dana Biros MS Assistant CoachDana Biros MS Assistant Coach Vivian Wang Head Coach 9-10 age groupVivian Wang Head Coach 9-10 age group Andy Jin Head Coach 8 & U age groupAndy Jin Head Coach 8 & U age group Tony Cao ES Assistant CoachTony Cao ES Assistant Coach Student coach’s aide Alexandra Kouma, Yuhan LiuStudent coach’s aide Alexandra Kouma, Yuhan Liu

Foundation of a Good Swim Foundation of a Good Swim TeamTeam

CommitmentCommitment

Honest EffortHonest Effort

Resource UtilizationResource Utilization

UrgencyUrgency

Drive & DeterminationDrive & Determination

Fun, Supportive, Fun, Supportive, FamilyFamily

Training PhilosophiesTraining Philosophies

Incorporate all four strokes and IM into trainingIncorporate all four strokes and IM into training Good technique together with Starts and Turns Good technique together with Starts and Turns

from early age. from early age. Develop a consistent and effective kick early on. Develop a consistent and effective kick early on. Understand the fastest you can be in the water is in Understand the fastest you can be in the water is in

the dive and push-off off the wall in a turn.the dive and push-off off the wall in a turn. Great IMGreat IM’’ers have four good strokes…e.g. Phelps ers have four good strokes…e.g. Phelps Specialize in your fastest strokes later in High Specialize in your fastest strokes later in High

SchoolSchool In your teens Focus on the 100m & 200m events –In your teens Focus on the 100m & 200m events – ““If you swim the 200m you can swim down to the 100 If you swim the 200m you can swim down to the 100

and 50. If you focus on the 50 and the 100 you and 50. If you focus on the 50 and the 100 you cannot move upcannot move up”” Bill Sweetenham 2000Bill Sweetenham 2000

Training PhilosophyTraining Philosophy

Using IM and 4 Strokes will assist to Using IM and 4 Strokes will assist to :: Cover a high volume in trainingCover a high volume in training Help prevent over use injuries specific to Help prevent over use injuries specific to

one strokeone stroke Help aid interest and motivationHelp aid interest and motivation Increase possibility of continued Increase possibility of continued

improvementimprovement More individual competitive optionsMore individual competitive options More team optionsMore team options

Training PhilosophyTraining Philosophy

You donYou don’’t need to do a great deal of the t need to do a great deal of the ‘‘big setsbig sets’’ on on front crawl. Use I.M. to improve onefront crawl. Use I.M. to improve one’’s workload s workload

Body position is a key fundamental to all strokes.Body position is a key fundamental to all strokes.

Teach and practice underwater dolphin kicking (AKS Teach and practice underwater dolphin kicking (AKS the “5the “5thth” stroke) because it is the additional stroke ” stroke) because it is the additional stroke used in Butterfly, Backstroke and Frontcrawl. used in Butterfly, Backstroke and Frontcrawl. Focus, good technique and practice like you are Focus, good technique and practice like you are racing are important in developing great swimmers.racing are important in developing great swimmers.

Ingredients to Swimming FASTIngredients to Swimming FAST Power – Muscle strength and speedPower – Muscle strength and speed Stamina – Speed-EnduranceStamina – Speed-Endurance Speed – Maximum swimming velocitySpeed – Maximum swimming velocity Stroke rate and Distance per StrokeStroke rate and Distance per Stroke Technique – Movement skills in strokes, starts and Technique – Movement skills in strokes, starts and

turnsturns Flexibility – Range and ease of movement around a Flexibility – Range and ease of movement around a

jointjoint Streamline - Body position and core strengthStreamline - Body position and core strength Heredity – your genetic make up and potential Heredity – your genetic make up and potential Psychological Skills - mental toughness, goals, desires Psychological Skills - mental toughness, goals, desires

etc…etc… Supportive Environment – Pool access, parents, Supportive Environment – Pool access, parents,

friends, coaches etc.friends, coaches etc. Health – Sleep & rest, nutrition, injury & disease freeHealth – Sleep & rest, nutrition, injury & disease free Talent = a combination of the aboveTalent = a combination of the above

Race Race Requirements to Requirements to Swim FASTSwim FAST StartStart

Reaction, explosive power, Reaction, explosive power, streamlining, streamline-streamlining, streamline-underwater swimming, underwater swimming, breakout/transition into the breakout/transition into the strokestroke

Swimming SpeedSwimming Speed stroke rate and distance per stroke rate and distance per

strokestroke TurnsTurns

Approach, transitional Approach, transitional speed, explosive power, speed, explosive power, streamlining, breakout streamlining, breakout

FinishFinish Approach, timing, stretch, Approach, timing, stretch,

touch in streamlinetouch in streamline

Age Group TrainingAge Group Training 4 Phases the age group swimmer goes through:4 Phases the age group swimmer goes through:

1-Initiation and acquisition of proper stroke 1-Initiation and acquisition of proper stroke technique (start at 6-8yrs) Intermittent training technique (start at 6-8yrs) Intermittent training techniques. Focus on technique, flexibility and techniques. Focus on technique, flexibility and speed. Short drill sets, appropriate rest.speed. Short drill sets, appropriate rest.

2-Basic Training (start at 10-12yrs) More time 2-Basic Training (start at 10-12yrs) More time spent on spent on ‘‘specific trainingspecific training’’. Focus on . Focus on Technique, Flexibility, Speed and Strength.Technique, Flexibility, Speed and Strength.

3-Build Up Training (start at 14-16yrs) 3-Build Up Training (start at 14-16yrs) Increased work load. Focus on Technique, Increased work load. Focus on Technique, Speed, Strength, Stamina.Speed, Strength, Stamina.

4-Top level training (17-19yrs) Combination of 4-Top level training (17-19yrs) Combination of all the above, intensified.all the above, intensified.

Olbreht, J. (2000)

The Common Factor…Super The Common Factor…Super Compensation TheoryCompensation Theory

Phase 1 – Large volume of Phase 1 – Large volume of training = fatigue and a training = fatigue and a decline in performancedecline in performance

Phase 2 – Phase 2 – ““Recovery PhaseRecovery Phase”” induced by low level intensity induced by low level intensity training (regeneration – active training (regeneration – active rest) Physical performance rest) Physical performance returns to initial levelreturns to initial level

Phase 3 – Phase 3 – ‘‘Super-Compensation Super-Compensation PhasePhase’’ – Physical performance – Physical performance increases above initial levelincreases above initial level

Phase 4 – If training is not Phase 4 – If training is not sustained the gain in physical sustained the gain in physical capacity will be progressively capacity will be progressively lost.lost. Olbrecht, J (2000)

Requirements for Super-Requirements for Super-CompensationCompensation

Adequate training intensity and volume – Probably Adequate training intensity and volume – Probably the most delicate even crucial aspect of successful the most delicate even crucial aspect of successful training. Require training to be tough to induce training. Require training to be tough to induce changes, but not too hard to impede the processchanges, but not too hard to impede the process

Rest – (active and passive) regenerate ATP-PC, Rest – (active and passive) regenerate ATP-PC, Lactic Acid, O2 levels and muscle glycogen in short Lactic Acid, O2 levels and muscle glycogen in short term. Long term build up (super-compensate) of term. Long term build up (super-compensate) of cellular energy components as well as muscle cellular energy components as well as muscle mitochondria and blood supply.mitochondria and blood supply.A healthy body – inflammation, over-training, A healthy body – inflammation, over-training, mental stress etc. will reduce super-compensationmental stress etc. will reduce super-compensation

Take Control Take Control of Your of Your DestinyDestiny

Set GoalsSet Goals

Aspire to your Aspire to your swimming swimming heroesheroes

““Knowledge is Knowledge is PowerPower”” Know Know your times and your times and work to improve work to improve upon them.upon them.

Understand Why and HowUnderstand Why and How

Supporting the AthleteSupporting the Athlete The LowsThe Lows

Tough trainingTough training Poor swim meet resultsPoor swim meet results TirednessTiredness Lack of motivationLack of motivation NervousnessNervousness

The HighsThe Highs Interesting practicesInteresting practices MeetsMeets Individual developmentIndividual development Best TimesBest Times Making friendsMaking friends The Feeling of TEAMThe Feeling of TEAM TravelingTraveling That exercise highThat exercise high AchievementAchievement

CommunicatiCommunicationon

Commit to your Commit to your practice schedulepractice schedule

Inform coaches if Inform coaches if you will be absentyou will be absent

Register for Register for meets on timemeets on time

Check the blog Check the blog weeklyweekly

Supporting the Swim Supporting the Swim ProgramProgram

Volunteer At Meets- Dec. 6Volunteer At Meets- Dec. 6thth , Jan. 28-29-30 (APAC) March 7- , Jan. 28-29-30 (APAC) March 7-88thth

Volunteerism Volunteerism Unlike other sports running a swim meet is labor intensive. Swim Unlike other sports running a swim meet is labor intensive. Swim

parents all over the world subscribe to a code of Volunteerism. parents all over the world subscribe to a code of Volunteerism. 

Support our team through a variety of way:  meet assistance, Support our team through a variety of way:  meet assistance, chaperoning on trips, preparing food for team gatherings, assisting chaperoning on trips, preparing food for team gatherings, assisting in parent correspondence, organizing team social events, etc.in parent correspondence, organizing team social events, etc.

Parents, through your influence you provide our swimmer with Parents, through your influence you provide our swimmer with strength, encouragement, support, etc. and add to the over all strength, encouragement, support, etc. and add to the over all success of the team…We thank you.success of the team…We thank you.

Volunteers get a Shirt to Volunteers get a Shirt to KeepKeep

Surviving a Swim MeetSurviving a Swim Meet Arrive at least 10 minutes BEFORE warm up startsArrive at least 10 minutes BEFORE warm up starts: to check in with coach/team, : to check in with coach/team, Check events and write them on your childCheck events and write them on your child’’s arm s arm In Your swimmerIn Your swimmer’’s Swim Bag (label everything)s Swim Bag (label everything) TEAM SUIT:TEAM SUIT: Bring your swimmer Bring your swimmer’’s competition suit and, if possible, a spare.s competition suit and, if possible, a spare. TEAM CAP:TEAM CAP: Bring your competition swim cap plus an extra (they tear easy). Bring your competition swim cap plus an extra (they tear easy). GOGGLES: GOGGLES: Bring two pairs! If outdoors use tinted UV protective lenses.Bring two pairs! If outdoors use tinted UV protective lenses. DECK SANDALS:DECK SANDALS: Wears sandals for protection especially if moving out of the pool to the Wears sandals for protection especially if moving out of the pool to the

cafeteria or gym.cafeteria or gym. TOWELS:TOWELS: Bring two towels. Bring two towels. WARM CLOTHING:WARM CLOTHING: Parka, robe, hoody, sweat pants, shirts, socks. Winter meets get chilly. Parka, robe, hoody, sweat pants, shirts, socks. Winter meets get chilly. SUNSCREEN: SUNSCREEN: If out doors, apply waterproof sunscreen BEFORE your child suits up. If out doors, apply waterproof sunscreen BEFORE your child suits up. WATER & WATER BOTTLE: WATER & WATER BOTTLE: Make sure your swimmer has plenty of water and/or Gatorade. Make sure your swimmer has plenty of water and/or Gatorade. FOOD: FOOD: Bring nutritious snacks: Veggies – carrots, cucumbers, peppers, etc. Fruits – bananas, Bring nutritious snacks: Veggies – carrots, cucumbers, peppers, etc. Fruits – bananas,

apples, grapes, oranges, sandwiches, protein and energy bars, cheese, yogurt, dry cereal, apples, grapes, oranges, sandwiches, protein and energy bars, cheese, yogurt, dry cereal, sushi rice rolls etc.sushi rice rolls etc.

MISCELLANEOUS: MISCELLANEOUS: A sharpie (for writing events, heat and lane on your arm) toiletries, books, A sharpie (for writing events, heat and lane on your arm) toiletries, books, deck of cards, board games, homework, personal music player (ipod, ipad), iphone, camera deck of cards, board games, homework, personal music player (ipod, ipad), iphone, camera etc.etc.

INHALERS, EPI PEN : INHALERS, EPI PEN : If your child is asthmatic or has food allergies. Different environments If your child is asthmatic or has food allergies. Different environments have different triggers that can set off an attack. Be sure to tell your coaches if your child has have different triggers that can set off an attack. Be sure to tell your coaches if your child has asthma or serious allergies! asthma or serious allergies!

Learn to make it Fun

Thanks for Listening….Thanks for Listening….Time to Meet The CoachesTime to Meet The Coaches