Denison University Swimming
Denison University Swimming
Denison University Swimming
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<strong>Denison</strong> <strong>University</strong> <strong>Swimming</strong><br />
Sempre Avanti<br />
“Always Forward”<br />
(despite the fear)
Team/Program Demographics<br />
• men’s program established in 1963<br />
• women’s program established in 1970<br />
• approx. 60 swimmers (30 men/30 women)<br />
• 6-lane 25 yard pool built in 1961<br />
• run 20 workouts per week (10 men/10 women)<br />
• well-equipped weight room and dry land facility<br />
• academically intense school environment<br />
• strong, secure budget
Training Theory and Practice<br />
• Heavily grounded in research of Tudor Bompa, Jan<br />
Olbrecht, Bill Heusner, Hans Selye, and Joel Arthur<br />
Barker.<br />
• Heavily grounded in practical applications of Doc<br />
Counsilman, Jon Urbanchek, Peter Linn, and Jim<br />
Steen.<br />
• Research‐based training design. Highly organized and<br />
disciplined workouts.<br />
• Intuitively modified. Maintain flexibility on day to day<br />
basis.
Training Schedule<br />
Day Distance Mid Dist/Sprint<br />
Sunday Off Off<br />
Monday 5:45 –7:30 AM Dry land Dry land<br />
Tuesday 5:45 –7:30 AM Swim Swim<br />
Wednesday Off Off<br />
Thursday 5:45 –7:30 AM Dry land Dry land<br />
Friday 5:45 –7:30 AM Swim Swim<br />
Saturday 7:30 –9:30 AM<br />
9:30 – 11:30 AM<br />
Swim Swim
Training Periodization<br />
• Typically 5 mesocycles per NCAA season<br />
1‐ General Fitness (5 weeks)<br />
2‐ Aerobic Build Up (5 weeks)<br />
3‐ Mixed Training (5 weeks)<br />
4‐ Power Build Up (5 weeks)<br />
5‐ Taper (6 weeks)<br />
• Typically utilize 4 x1 training mesocycles working<br />
around school vacations and exams … take advantage<br />
of the resting opportunity.<br />
• Utilize 2 x3 nanocycles per microcycle of training.
Distance Group • Weekly Training Plan<br />
Monday Tuesday Wednesday Thursday Friday Saturday<br />
AM Dry land Drill<br />
Aerobic<br />
Pull<br />
PM Threshold Aerobic Dev<br />
Kick<br />
Off Dry land Drill<br />
Aerobic<br />
Pull<br />
Lactate<br />
Race Pace<br />
Threshold Aerobic<br />
Dev<br />
Kick<br />
Lactate<br />
Race Pace<br />
Off
Mid Dist • Weekly Training Plan<br />
Monday Tuesday Wednesday Thursday Friday Saturday<br />
AM Dry land Drill<br />
Speed &<br />
Power<br />
PM Threshold Aerobic Dev<br />
Kick<br />
Off Dry land Drill<br />
Speed &<br />
Power<br />
Lactate<br />
Race Pace<br />
Threshold Aerobic Dev<br />
Kick<br />
Lactate<br />
Race Pace<br />
Off
Sprint • Weekly Training Plan<br />
Monday Tuesday Wednesday Thursday Friday Saturday<br />
AM Dry land Drill<br />
Speed &<br />
Power<br />
PM Threshold*<br />
Aerobic<br />
Aerobic Dev<br />
Kick<br />
Off Dry land Drill<br />
Speed &<br />
Power<br />
Lactate<br />
Race Pace<br />
Threshold*<br />
Aerobic<br />
Aerobic Dev<br />
Kick<br />
Lactate<br />
Race<br />
Pace<br />
Off
Achieving Excellence<br />
• Begins with a mind set that we can always do<br />
better. A curiosity about how to build a better<br />
mouse trap.
If it’s not broken, break it.<br />
(No Sacred Cows)
SELF EXAMINATION<br />
“Before pointing the finger at your swimmer, be<br />
sure to point at it yourself first.” ~ Doc
Achieving Excellence<br />
The Essentials<br />
• Disciplined application of plan allowing for<br />
evaluation<br />
• Curiosity & Humility (I don’t have all the answers)<br />
• Discerning Eye (what just happened?)<br />
• Discerning Mind (why did it happen?)<br />
• Knowledge (applying what you do know)<br />
• Imagination (visualizing a new solution)<br />
• Courage (willingness to approach and apply the<br />
unfamiliar)
Welcome to the “Discomfort Zone”<br />
“It's not enough that we do our best; sometimes we<br />
have to do what's required.” ~ Winston Churchill
Making the Connection<br />
Systemic Strength and Power
“Hands, elbows, shoulders, hips, and toes”
“Hands, elbows, shoulders, hips, and toes”
Connecting the 5 Points<br />
• Elbows<br />
• Shoulders<br />
• Fingers<br />
• Hips<br />
• Toes
Systemic Strength and Power Training<br />
• Body works as in an integrated way and<br />
should be developed accordingly.<br />
• Focus on developing powerful, coordinated<br />
movements that incorporate the entire body.<br />
• Emphasis on becoming athletic<br />
(“connected”)<br />
• Core = muscle groups from shoulders to<br />
knees.<br />
• Most work done vs. gravity with increasing<br />
levels of instability added to facilitate<br />
coordination.
Systemic Strength and Power Training<br />
• e.g., 14 different kinds of push ups with<br />
varying degrees of difficulty.
Inverted Mountain Climbers
Pull Ups
Balance and Posture
Benefits<br />
• Reduction in shoulder/joint injuries due to<br />
improved strength in stabilizing muscle<br />
groups.<br />
• Improved body position throughout race.<br />
• Improved conditioning and fitness levels.<br />
• Improved coordination and athleticism.
Dynamic Warm Up vs. Static Stretching<br />
• Static stretching decreases strength levels … up<br />
to 9% decrease<br />
• Static stretching decreases power levels … up to<br />
8%<br />
• Static stretching does not reduce injury<br />
• Static stretching is effective in facilitating recovery<br />
• Dynamic stretching increases core temperature,<br />
muscle temperature, and central nervous activity
Sempre Avanti ~ Pluses & Minuses<br />
PLUSES<br />
• Things stay fresh … for swimmers and coaches.<br />
• Teaches value of adaption, flexibility,<br />
• Keeps everyone learning.<br />
MINUSES<br />
• Risk of failure … making the wrong change.<br />
• Change can be overwhelming for some.<br />
• Not everyone will keep up (“dinosaur effect”)
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