Don't Wake a Sleeping Lion

Lots of the news coming out of Shanghai this week at the 2011 World Swimming Championships has Phelps looking 'beatable'.   

Yes, he did get out touched in the 200M Free by teammate Ryan Lochte, and he is sitting in 5th in the 200 Fly after semi's (where he still hold the world record, and has never been beat before in international competition).   I just want to say - don't get cocky.   To quote Aaron Peirsol, the recently retired backstroke dominatrix, "If I were swimming right now, I would be running scared all the way to London.  Phelps came into this (the world champs) with his eyes set on London.  This will only motivate him more."


I was cheering for any American chasing Phelps, and I will continue to do so this week.  It can only help USA in 2012.


On a side note, I do think that USA's best spokesperson for our swim teams, Natalie Coughlin, is also having a good, but not great, performance thus far.  Well...Good.  Get pissed and get even in 2012.  That girl rocks it - and knows how to bring it at the Olympic Games.   Plus her I.Q. is higher than her shoe size - and thus deserves way more attention than Phelps.
The most impressive swim so far has been from Rebecca Soni when she came close to her own World Record in the 100 breaststroke. 

In truth - I cannot remember a year that USA dominated the worlds - in the year before the Olympics.  We just prioritize the 4 year meet over the yearly.  Well done, USA.


The worst of it all is that France is having a great meet.  Bernard included (the guy who talked smack about the Men's 400 Free Relay in 2008).    I hate that.   Let's hope the american swimmers do too when they go back to their workout pools.  Let it push them all the way to yet another dominating performance in London.

Can't Miss Race of 2011 - Men's 200 IM

By Mike Gufstoson - USA Swimming.org


On pool decks throughout the 2011 swim season, crowds gathered, cameras pointed, Sharpies and kickboards and caps in-hand, smiles abundant. “Ryan, I love you!” screams one bubbly, pony-tailed 13-year-old girl from the stands. Listen close before Ryan Lochte dives into the water, donning his patented pink or sky-blue swim brief, and one can hear gleeful cries, the declarations of adoration -- as if Ryan Lochte were a second-coming of Paul McCartney. 

Which is remarkable since, relatively speaking, Lochte’s Olympic accomplishments pale in comparison to his Team USA brethren. 

It’s true. The Florida native, cool and whimsical like an ocean breeze, Ryan Lochte has “only” one individual Olympic gold medal -- the 200m backstroke. Scanning the World Championships Team USA roster, at least by Olympic pedigree, Ryan Lochte should not be as popular as he is. He has eight individual Olympic gold medals LESS than his teammate Michael Phelps. Comparing the two on paper is like comparing Michael Jordan to Dwayne Wade. 

Which is why this meet starting Sunday is so vital for Ryan Lochte. 

Few times in an athlete’s career are monumental stepping stones -- important, giant, momentous leaps from one plateau to another. When the basketball is placed in an athlete’s hands at the last seconds, and the coach says, “Make this shot.” Or when time has expired, and the receiver is sprinting down the sidelines, the football in the air, and a last-second touchdown catch is not just hopeful, but necessary. “Legends rise to the occasion,” the saying goes, and next week’s upcoming 200IM is Ryan Lochte’s potential occasion, the first step, if he wants to become a legend. 

Because for months and years now, we’ve banked on the potential of Lochte. We’ve set up elaborate hypotheticals in our heads – “Phelps vs. Lochte with fins” or “Phelps vs. Lochte in the 2016 Olympics in the 50 fly” or “Phelps vs. Lochte in a 4-hour workout.” But we’ve never seen them race head-to-head when something was on the line for both athletes. And that is what this week is. 

It’s finally important for both athletes. 

NBC touts this as a rivalry, part of its build-up to the 2012 London Olympics. It’s good drama, but we’re still only in the long, building second act. We have yet to see where this plot is heading, and what lies ahead. Ryan Lochte is interviewed by media and is asked, naturally, about Michael Phelps. Usually, he will answer simply and say they are great friends, great competitors, and that he wants to beat Phelps – which is a given. But the more this is talked about, the more we measure Ryan Lochte by Michael Phelps. 

In other words, the only way Ryan Lochte can take the next step is that he must slay the dragon -- Michael Phelps. A world record would help. A few gold medals will help. But we’ve created the match-up. A match-up will decide not how good Michael Phelps is (we already know) but how good Ryan Lochte is. 

The problem? Phelps has backed away. Phelps pre-emptivly scratched last year’s Pan Pacific 200IM. Avoided it. 

But this summer is different. It is the lead-up to the London Olympics. This year is more important of a year of training than the last months preceding the Olympics. The foundations for success are cemented in this summer. The wiring is installed. The concrete is poured. 

Phelps has his 14 Olympic gold medals. He knows how to build his Olympic foundation, more than anyone. The question is: Does Lochte? 

After weeks, months, and years of waiting, we have our Phelps vs. Lochte match-up. On paper, these two will collide, like two stars in the sky flying different orbits, hurdling through space, each to their own destination. Until now, we’ve only guessed at the trajectory of Lochte’s star. We’ve speculated. But this week we will have answers. 

The men’s 200IM is the Can’t Miss Race for obvious reasons. So much has been put on Ryan Lochte’s shoulders – the adoration, autographs, cries, and support. And so much has been forced on Michael Phelps’ shoulders – the criticism, guessing, whispering, and wondering. 

Soon, we will have our ending to the second act -- the long, anticipatory drama -- one that will launch us into our conclusion of this story next summer in the Phelps vs. Lochte saga. But, unlike dramatic movies, in sports, sometimes the endings are written long before the thrilling third act. 

One year before, to be exact.   This race will take place July 27, 2011, Shanghai, China.  At the FINA International Long Course World Championships.

Workouts By Request - Getting Back in 2

500 Swim
400 IM Drill
300 Kick
200 IM
100 Swim

12x50's Kick Change kick every 50 - 1:00

4x 125's RB3 distance per stroke. - 2:00
Keep the body as horizontal as possible.  Roll the hips and shoulders as you finish.
(head down, hips up)

4 x 50's Non free - build to sprint (1:30)

4x 125's RB3 distance per stroke. - 2:00
Really roll while you finish - keep the body as horizontal as possible.
(head down, hips up).

300 cool down and you’re at 3500

To go on you could add a set that I believe will help set up your future swims with a negative split performance:

800 - DPS and a controlled heart rate.
Break at the 400 for your time.

400 - DPS, a bit more intense.
Break at the 200 for your time. Make the 400 faster than the split above.

200 - DPS with tempo - get a upbeat song in your head and let it carry you through your turns so your 1st stroke is right up on the beat.
Faster than the split above.

Swim an easy 100 knowing you did 5000 yards.   You can feel good about that for sure!

Workouts By Request - Getting Back in 1

Warm-up

400 Swim 300 Kick  200 IM Drill  100 RB5 Free DPS

Kick Set

12x (25Kick strong, 50 swim ez, 25 kick strong) No break 100, interval rest 20

Every third one must be non-breast (this means you, Julia)

Swim:

6 x 75's free on 1:20

Descend gently 1-3, 4-6

Stay strong early in stroke (1st get a grip, then let it rip)

"Tuxedo tails finish"

8x 100's Master's IM's (1:50ish)

Here you can drop one length of your worst stroke, and add a length of your best.  Strictly looking for aerobic levels of output, with good snap to your strokes.  You swim best when you are attacking, and I want you to hold that aggression while keeping your heart rate elevated, but controlled (Aerobic Endurance).   The same goes for your stroke – up the strength you put into the ‘pull and throw’ but relax the recovery.

How Scoring Works at Meets.

I am happy to talk with you to help make it clear.  I hope this helps:

Dual Meet Scoring (one team vs. one team):

Individual Events:  The top 5 out of 6 score points:

6 points for 1st.  4 for 2nd.  3 for 3rd.  2 for 4th.  1 for 5th.  (16 possible points per event).

·        
Here you can actually win the points race without getting first.  If we were to get 2nd, 3rd, and 4th the score would be 9-7.   Depth matters more than speed often in these races.  Simply staying out of last place - so that all three of our athletes score means that the opponent only has two possible scoring athletes, and we have a good chance of out pointing the opponent.
There are 9 Individual events:  200 Free, 200 IM, 50 Free, Diving, 100 Fly, 100 Free, 500 Free, 100 Back, 100 Breast

Relays:  Only the top 3 places score points:  

8 points for 1st.  4 for 2nd.  2 for 3rd  (14 possible points).

·         In relay events; only the top 2 of the 3 relays from each team may score points.   Here getting 1st is the only way to out point the opponent.  Even if we were to get 2nd and 3rd - we would still be 2 points behind (6 to 8).   Getting 1st and 3rd is truly getting ahead in the score (10 to 4).
There are 3 relays in every meet:  200 Medley, 200 Free, and 400 Free.

It is our goal to score more than half of the available points in each event.  If we do this, the total will always be in our favor.  Once a team has scored its 94th point - it cannot lose as it now has more than half the total number of points allowed.
Every time we win a close race, it is at least one more point for us, and one less for the opponent.  A two point swing.  This is why our swimmers must do push-ups when they get out-touched.

Invitational Scoring (one team vs. many other teams):

Individual Points:  The top 16 finishers overall score points.   All 4 allowed athletes from every team are eligible to reach the top 16 finish - normally there will be 32 total participants in every event.   So outscoring your opponents on the board, or simply having a faster time than half the competition, will allow you to score points for the team (and your letter).   

20 points for 1st  (a 2 point bonus for 1st overall)
17 for 2nd
16 for 3rd
15 for 4th
14 for 5th
13 for 6th
12 for 7th
11 for 8th  (double digits for all top 8)
9 for   9th  (You do get a point bonus for the top spot among the bottom 8)
7 for  10th
6 for  11th
5 for  12th
4 for 13th
3 for 14th
2 for 15th
1 for 16th  (way more than everyone below you).

Relays - the same rules apply - all who place top 16 score points.  Only the points are worth 2 times that of an individual event.  40 for 1st,  34 for 2nd, etc..   With that many points on the line, Relays are massive point hogs.  Safe Starts are key, as we cannot afford to risk that many points.   Even though each swimmer contributes 25% toward the relay - each particapant will collect 50% of the points scored towards their letter.

Here at invitational’s our goal is to score all who enter each event.  Again, quality depth will win these meets.

There is a 3rd way meets are scored, and that only happens in the True Team Sections / State Format - I will not bother to bore you with that - as it is all dependent on the number of participants per event.   Suffice to say that in no other format is Depth rewarded as much as it is in this 3rd type of scoring.

The bottom line:  Everyone matters.  I am a firm believer in that.  We train that way.  We are scored that way.  We will behave that way.

Swim Lessons – What am I looking for?

Learning to Swim; it’s a lifelong lesson – one that saves lives.   Even a competitive swimmer's first job is to avoid death.  The good ones just avoid it faster than most.

Where do I go?  What are the questions I need to ask?  How old should my child be when he/she starts? What do I watch for during my child’s lesson?

First you need to do a self assessment on your own level of comfort with the water.   Some are just not okay with the water at all.  Others are okay with the water as long as your hair stays dry, but once you have your face in the water are a lot less comfortable.  Are you relaxed by yourself in the water, but worry over your child’s safety causes you to tense up?    There are also various stages of tense vs. relaxed when it comes to water.  The single most important thing when you introduce water to a child is to allow that child to enjoy the experience, by being absolutely comfortable with the water. 

  

For parents with a real love of the water, and can’t wait to get in the pool with their baby I highly recommend a ‘Moms and tots’ or ‘Pops and tots’ class.   The child will pick up everything from the parent and basically nothing directly from the instructor – so these classes are primarily about the parents comfort level. 

It is never too late to start, but if you can, at 3 or 4 years old – let’s introduce your child to swimming lessons.  

Here is what you are looking for

•          A ratio of no more than 3 to 1 (kids to instructors).   
•          An instructor that you can see is engaged and is connecting with your child.   
•          An instructor that is encouraging, pointing out all the fun to be had – totally in charge of the mood for the whole lesson, every lesson.
•          A clear objective with the day.  Even if not all of the kids can demonstrate the skill by the end.  As long as there is effort being put forth, and fun being had – it is going great.

Helpers are good – and do not need to be on the same level as the primary – but someone leading has to be in control at all times.

Look for lessons that run for several days in a row.   These are going to have tremendous advantage over those that meet once or twice a week.  Your child’s progression will be remarkably better for going consecutively.

Avoid Red Cross lessons.  The Red Cross is amazing for all it does all over the world and right here at home – but they do not excel at swim lessons – move beyond them.  You will thank me later.   The YMCA is a program I support (NOT due to religious reason, this is purely swimming related, they have a good program progression).    Beyond that swim schools are normally very good – with few exceptions.  You get what you pay for there; a lot.  You may want to seek out your local high school swimmer(s) or team.  They either are, or know the best teachers around.   There are often clinics and camps that are run in schools near you – these are great chances to explore the local scene.   If you take the time to explore locally, you will feel like you are getting a fantastic bang for your buck.  Many teams are seeking to impress the community with how great their swimmers are and offer discounted, sometimes free opportunities to explore the pool.  There will be a wealth of knowledge on deck.

As always feel free to ask questions in the comments below! 

USA's Hardest Workouts... EVER.

From the ASCA 200 Issue Volume 1.  These are unreal. 

·         24 x 400 LCM, 6 of each stroke, descending.  So, 6 x 400 Fly, descending, then 6 x 400 Back, descending and so on.  No interval.  If you can make it, you did it.  Completed by Tom Dolan

·         80 x 200 Free on 2:30 LCM wearing gym shorts.  Completed by Trina Jackson. No one else has done it.  Others tried, but were dragged from the pool barely conscious. 

·         20 x 1500 LCM on 20:00.  Larsen Jensen, made it to #17, then missed his interval.  Stunning.  This give us something to shoot for…

·         4 x 5,000 on 50:00, SCY by Jeff Kostoff.  Did it at Stanford.  That’s 20,000 yards averaging under :60 per 100.  Makes me delirious just thinking about it.

And, the number one toughest workout completed, ever, in the pool:

·         30 x 1,000 on 10:00, completed by Eric Vendt – the gold standard in aquatic masochistic training.  He did this… in HIGH SCHOOL. 

Janet Evans did not make the list - but her intervals on the famous set are here:

4x the following:

1x400 IM (5:15)

2x200 Free (2:00)

4x100 IM (:55)

She would take her heart rate after each round - and the coach (Richard Quick) would often have to shave off interval time to get it to properly elevate. 
As written it is 4800 yards in under 52 mins.  Mostly Non free.
Ready go.