1. Jim Fowlie Head Coach New South Wales Institute of Sport and Swimming New South Wales

2. Challenges sport science can help coaches with

3. Rate of Improvement Women’s 400 Free – 12 years + Teenage swimmers challenge: When the rate of strength improvement doesn’t keep up to the rate of structural growth How to find improvements when they are hard to find

4. Age Retention vs. Performance 36 th wrld rank 337 th world rank Rate of Improvement vs. Age of Performance

5. Developing Excellence NSWIS Senior Program? 55.63 56.97 18 – 22 yrs22 – 26 yrs 1:06.86 14 – 18 yrs 54.90

6. Athlete Development Models Athlete Rate of Improvement and Variables 15 + under 15 - 17 18 - 21 22 + over Growth and Development 65%50%25%<5% Training and Skill Acquisition 35%50%75%>95% Expected Rate of Improvement 5 - 10 % 2 - 5 % 1 - 2 % <0.5%

7. Understanding Growth and Development Bone, muscle, fat and residual tissue (organs, water, blood) Different rates and time of development

8. Peak Growth Rate for Height 2 4 6 8 10 12 14 16 18 20 Age (years) Adapted from Tanner, 1978 & Kahn, 1999 Relative increase per year Females Males

9. Influence of training on maturation and visa versa 90 80 70 60 50 40 30 20 10 0 Improvement in a year (%) 11 12 13 14 15 16 17 18 19 20 21 Age (years) Voitenko, 1985 Annual gain in various characteristics of performance capacity of young athletes VO2max Exc CO2 Max anaerobic power (Margaria) AnT B[La] post anaerobic exercise

10. Endocrine Activity Endocrine activity is constantly changing. Growth, Insulin, progetrone, estrogen, Testostrone Management Training Diet Rest Emotions

11. Structural vs. Functional Systems – how do you work ? Structural system – Muscle and bone contractile forces, leverage system, “power through!” Functional system – heart and lungs tempo and rhythm, transfer forces, “run ‘til they get tired”

12. Immune System Fragile after 10 – 15 years of training Protection paramount! Older athletes shorter training breaks body accumulates fat, doesn’t grow in rest 2500 km year – 50 wks x 50km 500 km cycle to take a step morning training – walking horses 7 days a week training 10 – 18 water sessions per week 90 minute / 6km sessions max

13. Immune System Diet Chocolate Milk, Breakfast bars Spicy Soups, Chicken Noodle Soup 5 Vegetable and 2 Fruit servings Warm up exercises stimulates heart rate, blood circulation, lymphatic system, immune system Recovery stretching massage rest broken periods of sleep for stretching, fluids, fuel

14. % Aerobic vs. Anaerobic Training Control technique at all intensities and all speeds (stroke count) Adult - Minimal short rest training, but lots of continuous training

15. Control the Training Reduce stroke count Reduce breathing Reduce heart rate Increase speed INCREASE POTENTIAL

16. Dry Land Core strength and stability work finding the holes in the swimmer Fitness for women 6 – 8 hrs/wk Challenge to change somatotype in female athletes high intensity circuit type work (bicycle, rowing ergo, swim bench, tread mill) ensure muscle mass does not atrophy Strength for men 4 – 6 hrs/wk hypertrophy work – increases growth hormone secretion power / max strength work – increases testosterone secretion

17. Flexibility As age goes up – flexibility goes down “When I start to prepare for competition, the most important thing I do is, more stretching.” Alex Popov – 30 years of age

18. P – Persistence - Never ever give up R – Respect - Appreciate and value everyone I – Integrity - Honesty in listening as well as giving D – Discipline - Self control and group control E – Embrace the Day - Make today a great day! NSWIS Swimming Values PRIDE

19. We must value and appreciate the support which SAL, SNSW and NSWIS provide us. They are the agents for the Australian and NSW people who support us and want us to be the best we can be. The role and responsibility coaches and swimmers take, when being a part of NSWIS and SNSW teams is one of mutual respect, trust and cooperation. To represent and be involved in NSWIS and SNSW programs is a great honor and responsibility. NSWIS Swimming Philosophy

20. Thank you Jim Fowlie Head Coach NSWIS and SNSW 0400 987 815 jim.fowlie@nswis.com.auim.fowlie@nswis.com.au