No Weak Links in the Long Red Line - Constant and Continual Progress Mike Adams Head Boy’s Swim Coach - Naperville Central High School 78th Annual NISCA Convention and Clinic – Minneapolis, MN March 25 – 26, 2011

Philosophies and Opinions Everybody is Important and Valuable It is important that everyone swims fast And BY A LOT Team Motto – Work Hard, Swim Fast, Have Fun Coach the whole team – not just one or two good swimmers

Doing it all in 3 Months We try to do it all in 3 months. There are no guarantees in the off season. We MUST get much done during our season to prepare for the end of the year.

It’s all about the end of the year! Focus on the End of the Year Regular season is preparation for playoffs ALL of our swimmers are going to the playoffs

It’s all about the end of the year! DuPage Valley Conference (First Round), Sectionals (Second Round) and State Finals (Third Round) are ALL important meets. DVC swimmers are point men for our end of the year success ALL of our swimmers are excited about our JV Swimmers competing at DVC. In turn, each swimmer on a team is also excited for our Varsity swimmers at the State Meet.

A Tradition to Uphold We have many alums and future Redhawks who follow our season closely online and in person. We OWE our fans and followers our best throughout the season and at the end of the year. We had a talk after the 2002, 2006 and 201o and will have this talk again about what it means to swim for Naperville Central. We swim for the past, present and future!

The Past Does Not Matter It really does not matter what we did last year: it is this year that counts! Our Fans, followers, coachers and swimmers expect us to be good. That may mean competing for: a State Title Top 5 Top 10 Lifetime Bests

Everybody Needs to be Ready to Contribute We are as strong as our weakest link We stress the importance of preparation and readiness for all of our team members

Accepting the Coach’s Direction I like to put swimmers in pressure situations all year so there are no surprises When a swimmer has a good set in an off-stroke, I am encouraged and enter them in that event at the next meet. It works our to our advantage. Our team is like a beautiful marriage – they do what I want when I want, how I want.

Accepting the Coach’s Direction Don’t sweat the small stuff Don’t yell all the time – treat them with respect and dignity Swimmers know that I am truthful and don’t embellish They know that if I set goals for them, they can usually accomplish them with hard work.

It all starts with you as The Coach The swimmers know that for every hour they are there, I am there three. Be Demanding AND Positive Never ask for more from them than you would put in Be behind your athletes 110% - Win or Lose

It all starts with you as The Coach Dave Salo – Mystery Coach If it matters to you – it will matter to the team Be credible and have commitment to your athletes Live and breathe the sport.

Lead by Your Examples If things go wrong, the coach is accountable Don’t yell at the kids after their championship meet LISTEN, then talk to your athletes

Lead by Your Examples Don’t play favorites Be Prepared Get to practice early (30 minutes) and leave late (45 minutes).

Lead by Your Examples ALWAYS have an open-door policy after practice Most kids respect my experience and understanding of the sport. Athletes are motivated by my commitment, not my talk

Communication Both Ways ALWAYS encourage input from swimmers, not necessarily parents We talk realistically about us as a team and the swimmers as individuals: How they can do it Not how they must do it.

You MUST come to practice The swimmers NEED to be at practice Our boys do not miss practice If they do, there is an excellent reason

You MUST come to practice If fatigue is a factor, we adjust their schedule We become more cohesive as a team the more we talk

The Courage of Convictions Have the courage to stick to your convictions: No matter what the press may say No matter what bloggers may say No matter what parents or critics may say Have the courage to change your plan when you need to get better Richard Quick, New Orleans, Days before 9/11

Don’t take anything for granted George Haines – Don’t take anything for granted Be patient and calm in time of crisis You as the coach are the rock of the program Nobody can coach the team better than you.

Don’t take anything for granted Given an aura of confidence, no matter the situation Don’t BS kids – they will see through it immediately Always reexamine what can be better in the coming season Don’t let good be good enough.

Goals Process of getting there – Weight rooms Quality Underwater Work Stay on task – we usually do pretty well Our Captains keep everybody on track Individual and Team

Goals Monday Meetings Goal Sheets State Team meetings Individual meetings

Goals As a result – everybody swam well BY A LOT 95% Lifetime Bests in 2010-2011 Sometimes you don’t achieve everything in a given season Re-invigorate – Come back stronger next year Vince Lombardi – It is not whether you get knocked down, it’s how quickly you get back up.

What we do in the water – The Long (Short) Season The first week of the season is a volume week We rotate between various strokes and speeds throughout the week and season. Greg Maddux

The long (short) season Having a plan Weekly structure

Breaking Down the Long (Short) Season Week 1-4: Pre-Competitive, Build each week Week 5-6: Christmas Break: Maximum yards and quality Week 7-11: Competitive, Pre-Taper Week 12 – 14: Taper

Training the 9 Strokes Freestyle Distance Mid-Distance Sprint Backstroke Breastroke

Training the 9 Strokes Butterfly Individual Medley Underwaters

Training the 9 Strokes Kicking Drills / Feel the Water Starts / Turns/ Finishes / Relay Exchanges Where races are won or lost

Putting Swimmers in the Proper Training Groups Usually 4-6 Cycles going on at same time We change speeds and distances, just like Greg Maddux Swimmers assigned a lane by Coach

Putting Swimmers in the Proper Training Groups If problems present, stagger If athletes are too tired, change the send-off

Weekly Structure Mornings: Mondays, Tuesdays, Thursdays, Fridays 5:15 – 7:00 Saturdays 8:00 – 10:00 Afternoons: Monday – Friday 3:30 – 5:30 Saturday : Competition

Drills Freestyle Catch-up 12-Kick Switch Pacman Backstroke 6-strokes and switch L-drill Tea Cup Spin Drill Double Arm

Drills Butterfly Breastroke Catch-up Right-Left-Both-Both Angel Double Underwater pull through One-Arm Breastroke Kick-Kick-Pull-Pull –Breathe Pull – Kick - Glide Right-Left-Both Arms One-Arm Breastroke Pull Cobras Spear Kick