Chandler Swimming Club Development In and Out of the Water Shannon Rollason – Chandler Swimming Club

Chandler Swimming Club Development In and Out of the Water

In the Beginning… Low Club Self-Esteem Low Membership  Financial Debt Committee Form executive committee Training Environment 1993-1997 1997-2000 2000-2004

Coaching Structure Personal / Club Goals Parental Development 1993-1996 1996-2000 2000-2004 Parental Development Land Work Weights, Physiotherapy, Pilates

Club Nights, Club Championships, Club Records High Performance Nutrition Parents and Swimmers – Greg Shaw Club Nights, Club Championships, Club Records High Performance

National Results Age Group Coach of the Year – 1999, 2001, 2002 (Based on Medals at Age Nationals) 1996 Australian Shortcourse Champion Club Brisbane Club Premiers 1995, 1997, 1998, 2004 18 Swimmers on Senior National Teams

Records Female Australian Club Relay Records Long Course 14 & Under 4 x 50 FS Relay 1:48.18 (2001) 14 & Under 4 x 50 Med Relay 2:01.19 (2001) 18 & Under 4 x 50 FS Relay 1:42.30 (2002) 18 & Under 4 x 50 Med Relay 1:56.34 (2003) Open 4 x 100 FS Relay 3:45.55 (2002) Open 4 x 100 Med Relay 4:06.53 (2004) Short Course Open 4 x 100 FS Relay 3:39.71 (2003) Open 4 x 200 FS Relay 8:00.34 (2003)

Developing the Medley Swimmer

My Thoughts on 200 Medley… Good technical execution of all strokes emphasised from a Junior level Butterfly needs to be fast – easy speed in 1st 50m Long stroke required for Backstroke with good efficiency Breaststroke – same as backstroke Freestyle – technically efficient, strong kick, good speed 50-200m Obviously medley does change with the strengths and weaknesses of the individual

Weekly Format - Juniors Junior Level 2 strokes per session (eg Freestyle / Backstroke) Drills Fly – Man from Atlantis, Phelps, 2, 2 and 2, Arm-by-side BK – 6 kicks change, 3-strokes 6-kicks change, arm-by-side BR – 1-pull 2-kicks, arm-by-side kick, Russian, BR pull dolphin kick FS – Shark drill, 2 stroke stop 6 kicks, arm-by-side (3L + 3R) Mon Tues Wed Thurs Fri PM Session Fs / BK Fly / BR Medley Endurance Sprint

Example Sessions FREESTYLE / BACKSTROKE ENDURANCE 12 x 50 FS Best Technique 1:15 16 x 25 Drill (3 specific, 1 choice) on 45-50 3 x 2 x 50 – 25 strong, 25mod pull on 1:15 1 x 100 on 2:00 10 x 50 – 1 drill, 1 swim BK on 1:30 / 1:10 1 x 300 BK pull 1 x 400 Kick with fins FS or BK (2200 – 3000m per session depending on time of year) ENDURANCE 600 Swim/pull/kick 12 x 25 drill on 45 8 x 25 Fly on 45 4 x 400 FS 1 swim 1 pull on 7:00 300 kick have-a-chat (Never more than 3000m and always finishes early)

Example Sessions ctd… MEDLEY SPRINT 600 SPK (Swim FS, Pull BK, Kick BR) 16 x 25 IM Drill on 45 8 x 25 IM-order Sprint on 60 6 x 100 IM jump-outs on 2:15 (last 1 timed) 200 mod 1 x 400 IM Time Trial (everyone under 10 minutes) 200 Swim Down SPRINT 400 Choice 12 x 25 – 2-drill 1-sprint Choice on 50 1 x 400 pull FS Dive Practice (Super Subs) / Turns 25m Olympics Walk-Backs 200 Kick Mission Impossible Out OR 8 x 50 on 60 FS

Intermediates Standard Required <12:00 for 800FS Time Trial <9:00 for 400IM Kick Mon Tues Wed Thurs Fri Sat AM Endurance IM - Mixed Grill PM Heart Rate Aerobic (Kick) Quality Aerobic (Pull)

Example Sessions - Intermediates ENDURANCE IM 24 x 50 – 12 FS on 55, 12 IM switch on 55 20 x 25 – 4 drill, 1 power-drill on 45 Main Set (3200m) 2 x 8 x 25 BF pull fast on 45 6 x 100 BK swim on 1:40 3 X 200 BR Russian on 3:40 4 x 50 FS Breath 6 on 45 60s rest 300 swim down 3 x SVOs (Never over 5500m) HEART RATE 400 Choice 12 x 100 Kick – 4 IM Order, 4 FS, 4 IM Order on 1:55 / 2:00 200 Mod Swim 16 x 25 Fly every 4th fast on 45 Main Set 16 x 100 on 1:50 / 2:00 last 1 max dive (extra rest) 2 x 400 pull on 6:40 1 x 400 - 50 BK swim, 50 Kick no-board Choice 3 x SVOs (5000m)

Example Session – Intermediates ctd… QUALITY 20 X 100 – 5 FS on 1:40 swim, 5 kick BK/BR by 50 on 2:10, 5 swim IM on 1:40, 5 kick BR/FS by 50 on 2:10 16 x 25 – 2 drill, 2 power-drill on 45 IM Order Main Set 8 x 50 on 1:30 Max IM Order x 2 1 x 400 swim mod 8 x 50 on 1:30 max best stroke Swim Down 20 x 50 – 12 FS on 55, 4 x Drill on 1:10, 4 HVO on 1:10 (4600m) TEST SETS 2000m Time Trial IM 400FS Time Trial 400m Kick 100m Kick

Senior Alice Mills Commonwealth Record – 2:12.47 Silver Medal 2003 World Championships – 2:12.75 100m Times Fly – 59.37 BK – 1:03.40 BR – 1:11.68 FS – 54.26

Alice Mills – IM Progression 1998 (11yrs) 2:48 1999 (12yrs) 2:35.23 2000 (13yrs) 2:24.84 2001 (14yrs) 2:19.91 2002 (15yrs) 2:17.44 2003 (16yrs) 2:12.75 2004 (17yrs) 2:12.47

Alice Mills – Sets over the years… At 13yrs old 6 x 200IM on 2:50 (held 2:35) 4 x 400IM on 6:30 last 1 max (5:11) At 15yrs old 2000m Time Trial (23:09 Freestyle)

Alice Mills – Example Weekly Structure Example Structure in Back-end phase (May 5 2003 – leading up to World Champs) Weekly Mileage – 53,000m Maximum weekly mileage – 55,000m Mon Tues Wed Thurs Fri Sat AM FS / IM (no Fly) BK - BF BR Quality PM Quality (Prod FS, Tolerance Fly) Heart Rate Aerobic IM Endurance FS

Alice Mills – Example Sessions MONDAY AM (FS/IM) 400 Choice 8 x 100 Kick FS – 2 on 1:40, 2 on 1:55 x 2 200 mod swim 4 x 50 Drill IM Main Set 1 x 150IM, 3 x 150 FS on 2:15 2 x 150IM, 2 x 150 FS on 2:00 3 x 150IM, 1 x 150FS on 1:55 Swim Down 4 x 25 Fly (race rates) 100 swim down MONDAY PM (QUALITY) 800 – 400FS, 200BK, 100IM, 100 Drill on 13:20 4 x 100 Kick desc 1-4 on 2:00 8 x 50 on 60 Technique IM 4 x 50 build 20m Main Set 8 x 50 on 3:00 FS 8 x 50 on 60 tech 8 x 50 – 6 Fly, 2 BK on 2:00 (BK Kick and Stroke Counts better than race) 1 x 100 technique on 2:00 BR 1 x 100 BR/FS max Swim Down 900 SPK 18 x 50 Small paddles / fins on 55

Alice Mills – Example Sessions HEART RATE 3 x 300FS on 4:30 200IM Build BR on 3:30 1000 Big Paddles FS Pull Main Set (Backstroke) 3 x 1 x 100 on 1:40 (40bbm) 1 x 100 on 1:50 (30bbm) 3 x 100 on 2:00 (20bbm) 60s rest Swim Down 2 x 500 BR pull 4 x 50 FS 3breaths per lap 15s rest 10 x 50 – 1BR, 1 FS 25m@race SR on 60, 1 BR drill, 1 FS drill, repeat 1-4, BR HVO, FS HVO FRIDAY PM (Long Endurance FS) 400 Choice 10 x 50BR on 60 Swim (hold 45s) 20 x 50 BR Kick on 60 4000m straight on 54:00 – fins & sp 5 x 100 fly 25, BK 75 on 1:50 10 x 50 fins – 6 drill sp, 4 accel speed & hold – 6 single strokes, 3 double

Alice Mills Test Set Results Olympic Preparation Time SR [La] BF – 1 28.4 57 2 54 3 28.6 52 4 28.3 [4.2] BK – 1 31.8 43 31.1 40.5 31.3 41 31.4 42 [7.2] BR – 1 36.1 37 36.4 38 36.2 38.5 [8.8] FS – 1 27.0 53 27.1 52.5 27.4 53.5 [11.2] 11/06/04 Test set Olympic Preparation 16 x 50 4 x 50 Fly on 3:00 dive 4 x 50 BK on 2:00 push 4 x 50 BR on 1:40 push 4 x 50 FS on 1:10 push

Jodie Henry and Alice Mills From Junior to International Freestyle Sprinting Jodie Henry and Alice Mills From Junior to International Shannon Rollason – Chandler Swimming Club

Technical Thoughts Arm Recovery Body Position Head Position Kick

Juniors Train the stroke you wish to develop Drills Kick development and test Pulling

Intermediate Further emphasis on technique Aerobic Endurance Commencement of Heart Rate Sets Commencement of Quality Sets Introduce Hypoxic Swimming

Age Group Equipment Snorkel, Small Paddles, Fins, Sponge

Example Sets Time 2000m Quality Sets Heart Rate Sets Alice Mills 23:09 at 15yrs, Jodie Henry 24:50 (2002) Quality Sets 4 x 50 on, 4 x 50 off – various cycles (1:30 – 1:00) 24 x 50: 1 on 1:10 mod, 1 on 40 max 10 x 50 on 4:00 walk backs Heart Rate Sets 20 x 100 on 1:50 @ 20bbm

Time Progressions (By Year) Jodie Henry (1983) Alice Mills (1986) 50m 100m 1997 29.2 1:02.8 1:13.4 1998 28.5 1:00.4 31.8 1:08.6 1999 26.93 58.12 29.45 1:03.86 2000 26.18 56.67 28.06 1:00.45 2001 25.97 56.60 26.32 57.54 2002 25.29 54.55 25.39 55.53 2003 25.41 54.58 25.07 55.15 2004 24.92 53.52 24.96 54.26

Time Progressions (By Age) Jodie Henry (1983) Alice Mills (1986) 50m 100m 11yrs 1:13.4 12yrs 31.8 1:08.6 13yrs 29.2 1:02.8 29.45 1:03.86 14yrs 28.5 1:00.4 28.06 1:00.45 15yrs 26.93 58.12 26.32 57.54 16yrs 26.18 56.67 25.39 55.53 17yrs 25.97 56.60 25.07 55.15 18yrs 25.29 54.55 24.96 54.26 19yrs 25.41 54.58 20yrs 24.92 53.52

Gym (2003-2004 Season) Power Bench Pullovers (4 x 8) - build each set LPD (2 x 8) - warm up Timed Chins (4 x 4-5) - long rest Reverse Lunges (4 x 10) – warm up Squat Jumps (4 x 4) Reverse Flies (3 x 10) – technique Dips (4 x 6) - fast

Gym Strength LPD (3 x 8) – build each set Chins with 5-7.5kg weight (3 x 7-12 depends on athlete) Deep Squats (4 x 10) Triceps Extension (4 x 8) Seated Row (4 x 10) - technique

Gym Floor Routine Pilates – 1 hour per week with instructor 1 x 60 Cross-overs 2 x 20-30 Leg Extension 2 x 12 Stabilisers (3-4 Seconds) 1 x 60-80 Monkey Flies (shoulder stability) 2 x 10 Push Ups Pilates – 1 hour per week with instructor

Example Weekly Structure 31 May – 5 June 2004 Back-end Phase Mon Tues Wed Thurs Fri Sat AM Aerobic / Endurance Low Level & Technique - Recovery (Jodie OFF) Alice IM Gym / Swim Mid Gym (Str) Pilates Gym PM VO2 Max Power Quality (Prod  Tol) Aerobic Endurance Heart Rate

Monday Monday PM (5600m) Monday AM Main Set Jodie (5000m) 4 x 3 x 100 desc 1:50 2 x 100 VO2 1:30 2 x 50 VO2 45 100 mod, 60 rest Example Results Jodie Alice 1st set 3rd Set 1st Set(BK) 4th Set (FS) 67.8 68.7 1:15.5 68.2 65.2 67.1 1:12.6 66.4 64.3 65.8 1:11.5 65.0 58.4 60.5 1:08.1 59.0 59.1 61.8 1:07.0 59.3 28.6 29.6 31.9 28.3 28.8 29.9 32.5 28.1 (No 4th Set) Monday AM Jodie (5000m) 16 x 50 – 8 FS, 8 IM switch 55 4 x 100 Band Only 20m max 2:20 Main Set 2 x 1200 – 40 rest 600 SPK 8 x 50 drill 8 x 50 Hypoxic SVOs (Alice – IM)

Tuesday Tuesday PM (3500m) Tuesday AM (3000m) 10 min walk 200 Swim Sponge Fins 8 x 50 HVOs SP 1:15 8 x 50 tech 1:15 8 x 200 dive practice, desc turns 12 x 50 form (Alice Fly) 60 300 swim down Tuesday AM (3000m) 24 x 50 – FS/BK/Drill 50/60/70 8 x 100 Kick 2:00 200 mod 16 x 50 FS tech 65 snorkel Dive Practice

Wednesday Wednesday PM (5200m) Quality- Main Set 10 x 50 on 2:00 push Jodie Alice 27.0 26.3 26.6 26.6 26.5 26.8 26.4 27.1 26.5 27.1 26.6 27.1 26.7 27.2 26.8 27.0 26.9 27.3 27.1 27.6 [11.3] [14.4]

Thursday Thursday PM (7700m) Thursday AM Jodie (4500) 32 x 50 FS – 20 on 50, 12 on 35 4 x 600 desc PBB on 9:00 8 x 50 SP Fins technique on 60 Main Set – Kick 24 x 100 2 no board 1:55 2 no board 1:50 2 board 1:40 2 board 1:35 1 x 500 BK pull Fins 8 x 50 1 drill 1 HVO Thursday AM Jodie (4500) 20 x 50 1 BK 1 FS on 50 Br 10s 1000BK Pull, 60 rest 400FS PBB, 60 rest 3 x 200 IM/FS/IM, 40 rest 10 x 100 band only FS 1:40 10 x 50 Mid-pool turns 60 (Alice – IM BK & BR)

Friday Saturday Friday AM Alice 6000m IM Jodie OFF Saturday AM (4200m) 4 x 50 SVOs 16 x 25 – drill, power drill, speed drill on 45 8 x 50 Str Count 12 x 50 Band Only 60 max (Jodie Avg 30.7, Alice Avg 31.8) 3 x 800 PBB on 9:00 200 Swim Down Friday PM (5000m) 400 FS/BK on 6:40 8 x 25 drill 45 2 x 200 swim/kick 3:30 8 x 25 Power Drill 60 Main Set – (1800 HR) 18 x 100 on 1:40 @ 30bbm 12 x 100 pull (8 PBB, 4 band) 1:40 500 Kick BK fins 6 x 50 3 hypox, 3 SVOs Weekly Mileage Jodie: 43700m Alice: 52300m