1. New South Wales Institute of Sport Swimming New South Wales
Jim Fowlie
Head Coach
New South Wales Institute of Sport
Swimming New South Wales
Jim Fowlie
Head Coach NSWIS / SNSW

2. Seasonal Planning, Racing Tactics, Strategies, Philosophies, Parents and oh yeah…. Swimmers?
Jim Fowlie
Head Coach NSWIS / SNSW

3. Seasonal Planning, Racing Tactics, Strategies, Philosophies, Parents and OH YEAH! SWIMMERS!
Jim Fowlie
Head Coach NSWIS / SNSW

4. Kids Just Wanna Have Fun(?)
What is FUN?
A sense of accomplishment
Jim Fowlie
Head Coach NSWIS / SNSW

5. Coaches:
Racing is
FUN !
Jim Fowlie
Head Coach NSWIS / SNSW

6. So, What is Coaching? Goal Setting Planning Monitoring Evaluating
Jim Fowlie
Head Coach NSWIS / SNSW

7. But where to begin? Monitor Know where you are at.
Test Swims and Competitions.
Repeatable
Reliable
Challenging
Purposeful
Talent Identification
Rate of improvement!
Jim Fowlie
Head Coach NSWIS / SNSW

8. Monitoring The Hawthorne Effect Recording
Initial improvement in a process of production caused by the obtrusive observation of that process.
Recording
Athlete or Coach
Pencil and paper
When we write, we think…
Jim Fowlie
Head Coach NSWIS / SNSW

9. Test Swims Training Functional fitness tests Speed Tests
Step tests 7 x 200
Aerobic component and swim ability.
T-400 even split
Speed Tests
Neuromuscular recruitment and activity
Dive 25’s and 50’s
Limited anaerobic power and lactate activity because of growth and development stage in kids.
Kicking and Pulling
25 – 400’s timed swims
Jim Fowlie
Head Coach NSWIS / SNSW

10. I.M. Based Swim Program
Developing all round, fully skill based swimmers.
People will always fall to their lowest skill level under the combination of fatigue and stress.
Transfer of skills from weakest to strongest is very high in motor learning.
Pushing off on left and right sides.
Medley based camps 12 years and under.
Jim Fowlie
Head Coach NSWIS / SNSW

11. Weekly training ‘Schedules’
Tied to academic schedules?
Academic schedules have been tied to agricultural calendar for 150 years, why don’t they change?
Holiday camps
Weekend training
Big City traffic and work schedules of families
Jim Fowlie
Head Coach NSWIS / SNSW

12. Alternative School Year Training Plan
Traditional
New Alternatives
Jim Fowlie
Head Coach NSWIS / SNSW
Swim alternatives

13. Weekly training ‘Plans’
Change the stimulus, not just the volume.
Having said this, don’t break things up, just to entertain.
Stimuli-
Short Term Fitness (developed quickly and lost quickly)
Functional – Cardiovascular fitness
Neuromuscular – speed and skill
Long Term Fitness (developed slowly and last a long time)
Structural – Strength and Power development
Physical attributes – muscle development and hormone activity.
Jim Fowlie
Head Coach NSWIS / SNSW

14. Control the Training Reduce stroke count Reduce breathing
Reduce heart rate
Increase speed
INCREASE POTENTIAL
Jim Fowlie
Head Coach NSWIS / SNSW

15. Swim Training Training Volume (km) Training Intensification
ADOLESCENCE
Increase between years of age.
Training Intensification
anaerobic threshold and above – 160 HR+
ADOLESCENCE AND ADULT
After 15 years of age
Skill acquisition (technique)
PRE-PUBERTY AND POST ADOLESCENCE
Before 15 and after 18 years
Jim Fowlie
Head Coach NSWIS / SNSW

16. % Aerobic vs. Anaerobic Training
Control technique at all intensities and all speeds (stroke count)
Adult - Minimal short rest training, but lots of continuous training
Jim Fowlie
Head Coach NSWIS / SNSW

17. Weekly Training ‘Programs’
% Aerobic, Anaerobic, technical, speed and quality work.
VS.
% Challenges, Games, Relays and FUN things to do.
Mixing these things well is good programming.
Jim Fowlie
Head Coach NSWIS / SNSW

18. Weekly training ‘Diaries’
Log Books
Great, but swimmers won’t fill them out if they don’t get feedback from you!
Ken Wood – weekly reads the log books
Rohan Taylor and Ian Pope – Visual Coach software program.
Weekly meetings to review
Jim Fowlie
Head Coach NSWIS / SNSW

19. Jim Fowlie
Head Coach NSWIS / SNSW

20. Jim Fowlie
Head Coach NSWIS / SNSW

21. Competitions and Carnivals
“I always swim fast in this pool!”… “How many times have you swum here?”…. “Once.”
Realize Kids and Parents have no experience and their first experience is all their experience.
Jim Fowlie
Head Coach NSWIS / SNSW

22. Competitions and Carnivals
“If you are going to be a swim coach…. Commit yourself, surrender, give yourself to it. I love this lifestyle and I wouldn’t trade it for the world.”
Tom Johnson
2007 World Champion 100 Free Brent Hayden’s Coach and 6 time Olympic Coach for Canada
Jim Fowlie
Head Coach NSWIS / SNSW

23. Competitions and Carnivals
Develop Racing Skills and Routines
Reduce Stress > increases focus on task > chance of success > sense of accomplishment > FUN
Questions are the same as you have when you swim
Where’s the ready room?
What time do I race?
When do I warm up?
What should I eat and when?
Questions are the same for parents as kids.
Jim Fowlie
Head Coach NSWIS / SNSW

24. Competitions and Carnivals
Race instructions
Talk Before and After!
Ask questions - be specific…. “Howzzat?”
Goal sheets are great question helpers!
Simple or complex…. Make your own
Splits
Technical cues
Tactical cues
Physical expectations
Good to learn differences in expectations between swimmer and you!
Jim Fowlie
Head Coach NSWIS / SNSW

25. Competitions and Carnivals
Video
Most under used tool in coaching, yet the most valuable tool.
Swimmers only need to watch once to get the idea.
2004 research with SNC showing reduced anxiety in swimmers after viewing failed swims.
Nancy and Mariam Sweetnam – daughter and mother…. 3 times coach of the year in Canada.
Jim Fowlie
Head Coach NSWIS / SNSW

26. IF: Tournament Readiness is important…
Golf
Increased skill and focus on task
Tennis
Increased skill and specific endurance
Basketball
Increased skill and team play
Jim Fowlie
Head Coach NSWIS / SNSW

27. IF: Extended Competitive Phases are productive…
Ice Hockey
78 games in season, plus 28 games in playoffs
Baseball
160 games
Cricket
3 month tours
Cycling and Rowing
3 – 6 month tours
Jim Fowlie
Head Coach NSWIS / SNSW

28. Why: Are swimming competitive phases so short?
Sport is dominated by Age Group Programming.
Youth – athletes are growing providing tremendous benefits from training process
Confidence of athletes and coaches
Repeat performances
Avoid expectations and pressure
“Don’t know how they did it… or how to repeat it…”
Jim Fowlie
Head Coach NSWIS / SNSW

29. Relays Team based component in swimming
Sense of responsibility to others.
Sense of accomplishment.
Swim faster then in individual events stimulates the imagination.
Essential skill to foster
To create opportunities
Jim Fowlie
Head Coach NSWIS / SNSW

30. Keep Racing? Jodie Henry and Ian Thorpe Result? Post 2004 Olympics
Jodie kept racing
Ian stopped racing
Result?
Not racing creates huge obstacles and expectations
Jim Fowlie
Head Coach NSWIS / SNSW

31. Successful Competitive Strategies
Alex Popov
Feb – Aug 1992
113 swims under 50.5
Tracy Calkins
1978
6 world records 200 IM, rotating improved splits on fly, back and breast
USA High School and University Swimming
Traditional duel meet seasons of meets in 16 weeks
Jim Fowlie
Head Coach NSWIS / SNSW

32. Australian Competitive Strategies
Michael Klim
1998 started fast. Traditionally, Australia had difficulty racing early in major competitions.
Strategy of every race between (Jan and Oct. 1998) was a potential World Record creating the belief and experience that he could swim fast anytime, anywhere against anyone!
Jim Fowlie
Head Coach NSWIS / SNSW

33. Australian Competitive Strategies
Relays
Swimmers and coaches realized they could win a medal and multiple medals by swimming great relays
1995 World S/C - Brazil
Suzie O’Neill and Sam Riley – first 5 gold medal haul for swimmers since Dawn Fraser
15 of 21 swimmers came home with medals
“The guy who finishes fastest Wins.”
Laurie Lawrence
1988 Olympic Games
Jim Fowlie
Head Coach NSWIS / SNSW

34. Australian Competitive Strategies
Eamon Sullivan
June and July 2006 – 15 races under 50.5
June and July 2007 – 15 races under 50.0
Winter Competitions
Mare Nostrum
West Coast Tour
Short Course State and Open Championships
NSW Duel Meet Series
Jim Fowlie
Head Coach NSWIS / SNSW

35. Australian Competitive Strategies
Follow on Competitions
Major International followed by other competitions.
Stabilize result
Take another step
Big taper, one event?
Small sense of accomplishment for effort
Brooke Hanson
Post 2004 Olympics – 6 Gold Medals at World Short Course Championships
Grant Hackett
Post 1997 Pan Pac’s – World Record SC in Perth
Jim Fowlie
Head Coach NSWIS / SNSW

36. Australian Competitive Strategies
Duel Meet Series
Australia vs. USA
Trans Tasman Series
NSW Duel Meet Series
Metro’s, Trans Tasman, NSW Duel Meets series
Up to 65 races in two weeks!
Alternative?
Result!
Increased skill, reliability, repeatability and reduced pressure
Jim Fowlie
Head Coach NSWIS / SNSW

37. Physical Adaptations from Competitions
Physiology
Specific Motor Skill Learning
Anaerobic and MVO2 systems stressed to limit
Lactate P/T systems stressed to limit in adults
Endocrine activity peaked – Cortisol, Testosterone and HGH
Biomechanics
Specific Skill
Starts, turns, finishes (50% of 100 meter events)
Pace – Stroke length (SC) and Stroke rate
Race Modeling for training
Jim Fowlie
Head Coach NSWIS / SNSW

38. Race Preparation Warm ups – Timing optimal – Food and Fuel
Swim 20 – 30 minutes prior to race
Food and Fuel
60 – 90 minutes prior
‘Bite’ and drink 20 minutes prior to race
Fuel for only the energy required – not winter stores!
Jim Fowlie
Head Coach NSWIS / SNSW

39. Recovery Techniques Warm Downs 800 – 1200 meters Stretching
4 x ( x50)
Stretching
Very effective! Long slow, soft, breathing
Food and Fuel
NO Lollies
Chocolate Milk – Perfect
Whole grain breads – low glycemic indexed foods
Jim Fowlie
Head Coach NSWIS / SNSW

40. Parents We all have them, some of us are them…
Be firm, fair, open and able to finish a conversation.
Be specific to the child and do not allow generalizations or other names to be brought into the conversations
Have a board member, other non-connected parent or staff member in attendance to ensure you don’t get run over and to stop you before you go to far.
Jim Fowlie
Head Coach NSWIS / SNSW

41. Parents Regular Monthly Meetings Regular Contact Times 10 – 30 minutes
Be prepared
What we’ve done in the past month.
What we’re doing now.
What we’re going to be doing in the next month.
Regular Contact Times
10 minutes – 2 – 3 times per week after training to get information or ask questions.
Jim Fowlie
Head Coach NSWIS / SNSW

42. Parents and Kids Socializing Be careful dating single parents.
Be professional and respectful
Be careful drinking and partying with club members.
Don’t open yourself to scrutiny
Do Not be alone with a swimmer ever!
Do not drive swimmers home.
Do not have swimmers stay over at your home.
You are in a position of authority and control. This can be used against you!
Jim Fowlie
Head Coach NSWIS / SNSW

43. Swimmer Character ‘Character is what you do, when no one is watching.’
Often reflective of the teacher or coaches interest, focus and attention towards the activity.
Discipline
Self control first
Internal
Group control second
External
Peer vs. autocratic
Values
Can be imposed by leader, but the must be maintained consistent and apply to all or TRUST will be jeopardized.
Jim Fowlie
Head Coach NSWIS / SNSW

44. Training Templates? Sport is a business of personal contacts.
You as athletes have these contacts.
Visit experienced coaches. Ask questions, listen, observe. Spend time.
There are some good software programs
Visual Coach
Pencil and paper
Jim Fowlie
Head Coach NSWIS / SNSW

45. Team New South Wales - First Philosophy
The Team NSW - First philosophy, is a key to the success of the delivery of the technical program
The role and responsibility coaches and swimmers take on, when representing NSW is one of mutual respect, trust and cooperation
To represent and be involved in a Team NSW program is a great honor and responsibility
No recruiting and all coaches and swimmers will work in a cooperative manner despite club affiliations
All camps will be open to all NSW coaches to participate in
Jim Fowlie
Head Coach NSWIS / SNSW

46. Head Coach SNSW and NSWIS
Thank you
Jim Fowlie
Head Coach SNSW and NSWIS
Jim Fowlie
Head Coach NSWIS / SNSW