Boles Notes- October 2009 - Swim Ontario
Boles Notes- October 2009 - Swim Ontario
Boles Notes- October 2009 - Swim Ontario
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<strong>Boles</strong> <strong>Notes</strong>‐ <strong>October</strong> <strong>2009</strong><br />
It is my intention to offer my observations and share my visitation journey each month. “We don’t have to be<br />
superstars or win championships….all we have to do is learn to rise to every occasion, give our best effort, and<br />
make those around us better as we do it” John Wooden (Life wisdom from Coach Wooden)<br />
Basically I’m thirty days into the job of <strong>Swim</strong> <strong>Ontario</strong> provincial/mentor coach. My first assignment was<br />
to attend and present with John and Christy at the NEOR AGM weekend in Sudbury. I had a very good<br />
impression of the Region right away with 60+ in attendance representing all the clubs in the region as<br />
well as the leadership of Dan Taylor and his Board. I commend the coaches of NEOR with their<br />
professional values and shared focus in their planning meeting chaired by Tracy McCartney and Rodney<br />
Thomas. One admirable quality of NEOR is the pride and support of all their members. The pride and<br />
excitement shared by the performance of Dominique Bouchard (North Bay Titans) and her coach Cliff<br />
Noth this past summer. I appreciated the opportunity to see what is happening in the North East and I<br />
look forward to the fast swimming performances throughout the <strong>2009</strong>‐10 season.<br />
The very next weekend we were right into the <strong>Swim</strong> <strong>Ontario</strong> AGM. This was a great moment to<br />
recognize and celebrate the outstanding results of season. All you have to do is read John’s Executive<br />
Director’s report –it was pages of great results. Apart from the presentations at the conference, I would<br />
suggest coaches to become aware of the initiatives that are in place, understand the direction of OSCA<br />
and some of the new programs they want to help with. One of my roles will be to stay connected with<br />
<strong>Swim</strong> Canada in particular, the Jr National program headed up by Ken McKinnon and the newly<br />
established National <strong>Swim</strong> Centre at University of Toronto with coaches “JR” (John Rogers) and Byron<br />
MacDonald. And when possible facilitate the sport science program by Dr Greg Wells and the CSC‐<br />
<strong>Ontario</strong> providers.<br />
Her Performance 1 st Thinking (TOP 10)<br />
Take responsibility for your swimming<br />
Continually improve your practice times<br />
Measure the measurable‐ keep a log book<br />
Value Kicking‐ a minimum of 20% of the daily volume with intensity indicators<br />
Encourage your team mates—Be a positive leader for your program/lane<br />
Improve your push offs—Continue to develop your dolphin (body kicking)<br />
Develop your physical strength (core) with one correct movement at a time<br />
Develop good habits‐ Count your strokes, know your splits, take your HR‐ Record your #’s<br />
Practice the way you want to race in practice<br />
Have FUN but never at the expense of your swimming excellence and that of your team mates’
Here is a brief summary of who I have seen in my travels to date:<br />
UT/Nat’l swim Centre and Toronto <strong>Swim</strong> Club—I t was great to see the flow of swimming in one<br />
location over a 3+ hour span of training. This was my first meeting with JR and I must say I couldn’t get a<br />
word in as he was busy taking every minute to basically correct everyone of the swimmers in the water<br />
(and only his 5 th day on the job). Byron and JR along with Linda Kiefer were running some 40 Varsity<br />
swimmers through a Dryland program and mixed variety of swimming intensities and stroke work.<br />
Before you know it, a group of age group and senior high school swimmers were on the deck going<br />
through the routine of the first week of swimming with TSC coaches John Grootveld and Bob Hayes.<br />
My next visit was to the Western Region meeting in Woodstock allowing me to relay a reminder to the<br />
audience about the <strong>Ontario</strong> <strong>Swim</strong> Coaches Committee policies and procedures, the reminder of getting<br />
all coaches into the flow of the NCCP and the continued focused delivery of the LTADs in its day to day<br />
practice development.<br />
My next stop was close to home attending a combined practice at UW with both UW and WLU varsity<br />
swimmers training together while the Laurier pool is still closed for renovations. Jeff Slater and Nandi<br />
Kormendi put together a circuit style practice for the 50+ swimmers. I feel when possible these<br />
collaborative training opportunities is critical for the development of programs whether club or<br />
university.<br />
Later on that day on my way home from the <strong>Swim</strong> <strong>Ontario</strong> office was a stop at the Etobicoke <strong>Swim</strong> Club<br />
who experienced in some regards the most successful seasons of performance with 75 national records<br />
and a World Record. With 16 lanes of swimming going up and down the black line I recognized the<br />
environment of commitment to high performance. Every corner of the Olympium being managed by<br />
coaches with that in mind, whether it was head coach Kevin Thorburn or assistant coaches Rob Novak,<br />
Brent Aquino and Courtney Desjardins, the swimmers know the emphasis of learning the process to<br />
high performance.<br />
The next day was a visit to the University of Guelph for the combined Varsity and Senior club practice.<br />
Don and Kendra Burton continue to strive to offer a high performance opportunity for the swimmers<br />
with Video tape set up with PVR (delayed playback). Both Varsity and Club in stages of developing the<br />
early season routines. The routine continues post practice with a cold tub available to the senior<br />
swimmer.<br />
A visit to the Wilmont Aquatic Aces on a Thursday afternoon found the small club program with a<br />
history of bringing swimmers to the forefront of <strong>Ontario</strong> swimming. Forty plus swimmers jammed into<br />
the 6 lane pool but with great attention to detail with coaches lead by head coach Joni Maerten Sanders<br />
on each corner of the pool interacting with the swimmers from learn to swim to Jr prov’l including the<br />
multiple medal haul by the Alex and Erica Buehlow. The club is waiting with great anticipation of their<br />
new 8 lane 25m pool scheduled for 2011 ☺.
The last Saturday of September I shared coaching roles with Christy at the Central Region “Learn to<br />
Train” Camp at the Toronto Olympians pool in Scarborough. Eric Kramer has pulled together several<br />
opportunities for both swimmers and coaches to develop skills in a one day format. I enjoyed the<br />
response of the swimmers and their desire to improve their skills. These Regional camps (Learn to Train<br />
curriculum) are a great opportunity for the swimmers to step up to the next level. It was also good to<br />
work with the coaches who assisted at the camp, Melanie from OAK, Jen from Milton and Mary from<br />
Pickering.<br />
Again a little closer to home I watched Paul Meronen conduct a high quality “attention to detail”<br />
practice of his group Sr2 of the ROW swim club. From the exercises on deck prior to the water, to every<br />
stroke during practice, Paul insisted on effort and execution. It is clear strength development and<br />
technical reliability comes before mindless‐metres at this point in the season. On another morning in<br />
Waterloo before heading to Toronto I watch former national swimmer now coach Matt Mains run a<br />
practice of the Gold group for ROW. Emphasis on turns and streamlining were the focus of the sets.<br />
This past week I stopped in at the Milton Marlins to watch head coach Jamie Brough and his colleague<br />
Jen Porenta have two groups performing an early season critical speed focused practice. I noticed a few<br />
reminders on stroke counting during the required effort and the positive observation that all swimmers<br />
were taking their heart rates without reminders. Some good dialogue took place with Jamie and Jen<br />
after the practice regarding planning, goal setting and innovative ideas.<br />
The last stop for the week was a visit to the Oakville Aquatic Club where I probably recognized most of<br />
the swimmers as I had the opportunity to work with these swimmers at either at an <strong>Ontario</strong> camp this<br />
past season or the handful who represented <strong>Ontario</strong> at a very successful Canada Games. One<br />
observation of the two senior groups of 28 swimmers with the assistance of Sr coach Cathy Pardy the<br />
swimmers know how to put up a full‐on effort. When watching the practice and the threshold set being<br />
swum the slogan from the “Big Dog” t‐shirt—lead—follow—or get out of the way comes to my mind<br />
☺!<br />
This week heading north of the big city to watch the Newmarket Stingrays with the coaching strengths<br />
of head coach Alan Swanston, Ulf Ornhelm and Caroline Tesky. Steve Topham from the CSC‐<strong>Ontario</strong><br />
was leading the High Performance group through a 60minute dry land program. Then into the water and<br />
for the next 120 minutes Technique, Technique, Technique was the theme. One particular set I liked was<br />
4x25@45 15m sprint/10m ez followed by a 50 (25 no breath free into the wall and underwater dolphin<br />
kick on the return 25). Lindsay Seemann made it look easy going the 2 nd 25 all the way—what I like best<br />
was the perfect free technique on the no breath (Range‐Rhythm‐Relaxation). Pound for pound this<br />
team has demonstrated where we would like to see more <strong>Ontario</strong> clubs performing to.<br />
Onto Hwy 11 to the Bracebridge area where Head Coach Mark Shivers (former swimmer of mine) had<br />
his swimmers focusing on distance per stroke—each set had the theme of DPS, continual feedback from<br />
swimmers maintaining consistent numbers from 25’s through to a series of 400’s. A positive observation<br />
was every swimmer was maximizing their underwater push offs and kickouts past the flags no matter<br />
the size of the swimmer. This was an understood rule for practice. MUSAC swimmers are enjoying their
new 8 lane 25m pool in Bracebridge and look forward to the completion of another new pool in<br />
Gravenhurst 2011 ☺!<br />
My last visit of the week before this report going to the TAS newsletter, I made my way down Hwy. 11 to<br />
the Barrie Trojan <strong>Swim</strong> Club under the leadership of Head Coach Patrick Paradis and Assistant coach<br />
Jason Morawski. Early season preparation with focus on developing general strength with proper skill<br />
execution during the dry land program—this theme carried into the 2 hour water session. Although the<br />
training pool compact and space at a premium quality control was maintained.<br />
Summary of the Train to Compete Camp‐ <strong>October</strong> 2‐4 McMaster University:<br />
Camp Focus:<br />
o<br />
o<br />
o<br />
o<br />
o<br />
o<br />
o<br />
Understanding and Applying Personal Responsibility<br />
Balance (Invisible Training and Well Being)<br />
Train with Purpose (<strong>Swim</strong> with Purpose) “it’s not necessarily what the practice is…it’s what you do with<br />
the practice” “Continually improve your practice times”<br />
Value kicking as one of the key foundations to High Performance <strong>Swim</strong>ming<br />
Skill Development and Refinement (Stroke Efficiency—Pace Control—Start & Turn skills<br />
Dry land; Conditioning and Flexibility components leads to your High Performance Capacity (Winning<br />
Routines)<br />
Have Fun!<br />
The practices and Training Set results are available from <strong>Swim</strong> <strong>Ontario</strong>. The Camp template included<br />
some simple sets focused toward kicking (we have been working with Greg Wells at the CSC‐<strong>Ontario</strong> and<br />
using the “50 & 300 kick” as a point of measurement—see if you can kick faster than your 400 swim<br />
time) Go to http://cscswimming.squarespace.com/. Many thanks to Anne Bell for volunteering her<br />
time to be Camp Manager, to Andrew Cole, Tim Sauve and McMaster University for facilitating the<br />
operations—the Alpine Tower and the Strength & Conditioning segments were outstanding and fun. The<br />
swimmers were treated to an impromptu visit by 1984 Olympic medalist Mike West who parted a few<br />
moments of experience (Mike was at McMaster with his children during a swim practice with their club<br />
GHAC). Canada Games Gold medalist Bridget Coley (HAC) spoke to the swimmers after Saturday’s<br />
practice while World Team Member and national record holder Heather McLean (Eswim) gave the<br />
closing address to the swimmers—to see what Heather talked about, read the article in the latest <strong>Swim</strong><br />
News—a real inspiration. A big thank you to Kelly Steeves for another outstanding camp.<br />
What’s next:<br />
‣ The week of <strong>October</strong> 20 th ‐24 th in Ottawa with clubs in that area as well spending time with our SNC<br />
friends<br />
‣ The week of the 26 th more visitations<br />
‣ The week of Nov 2‐7 working with the distance camp at UT<br />
‣ Look for information regarding Training Opportunities at the UT national swim centre<br />
‣ A few items to budget for: 1) Video and Playback system for the deck‐ “PVR” with delayed playback. 2)<br />
Portable wall system for better use of lane space found at Team Aquatic Supplies 3) Start planning for<br />
your staff education‐ Next September <strong>Ontario</strong> conference‐‐Ottawa and the Canadian conference in<br />
Whistler BC. See you on the deck!