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

3. Chandler Swimming Club Development In and Out of the Water

4. In the Beginning… Low Club Self-Esteem Low Membership  Financial Debt
Committee
Form executive committee
Training Environment

5. Coaching Structure Personal / Club Goals Parental Development
Parental Development
Land Work
Weights, Physiotherapy, Pilates

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

7. 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

8. Records Female Australian Club Relay Records
Long Course
14 & Under 4 x 50 FS Relay 1: (2001)
14 & Under 4 x 50 Med Relay 2: (2001)
18 & Under 4 x 50 FS Relay 1: (2002)
18 & Under 4 x 50 Med Relay 1: (2003)
Open 4 x 100 FS Relay 3: (2002)
Open 4 x 100 Med Relay 4: (2004)
Short Course
Open 4 x 100 FS Relay 3: (2003)
Open 4 x 200 FS Relay 8: (2003)

9. Developing the Medley Swimmer

10. 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 m
Obviously medley does change with the strengths and weaknesses of the individual

11. 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

12. 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)

13. 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

14. 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)

15. 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 BK swim, 50 Kick no-board Choice
3 x SVOs
(5000m)

16. 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

17. 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

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

19. 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)

20. Alice Mills – Example Weekly Structure
Example Structure in Back-end phase (May – 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

21. 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

22. 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 BR pull
4 x 50 FS 3breaths per lap
15s rest
10 x 50 – 1BR, 1 FS 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

23. 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

24. 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

25. Technical Thoughts
Arm Recovery
Body Position
Head Position
Kick

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

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

28. Age Group
Equipment
Snorkel, Small Paddles, Fins, Sponge

29. 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 20bbm

30. 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

31. 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

32. 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

33. 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

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

35. 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

36. 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) : : : : :
(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)

37. 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

38. Wednesday Wednesday PM (5200m) Quality- Main Set 10 x 50 on 2:00 push
Jodie Alice
[11.3] [14.4]

39. 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 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)

40. 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 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