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

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

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

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

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

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

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

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

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

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

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

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

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

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

Swim Training Training Volume (km) Training Intensification ADOLESCENCE Increase between 13-15 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

% 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

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

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

Jim Fowlie Head Coach NSWIS / SNSW

Jim Fowlie Head Coach NSWIS / SNSW

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

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

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

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

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

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

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

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

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

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

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 10 - 13 meets in 16 weeks Jim Fowlie Head Coach NSWIS / SNSW

Australian Competitive Strategies Michael Klim 1998 started fast. Traditionally, Australia had difficulty racing early in major competitions. Strategy of every race between (Jan. 1997 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

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

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

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

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

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

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

Recovery Techniques Warm Downs 800 – 1200 meters Stretching 4 x (200 + 4x50) 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

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

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

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

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

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

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

Head Coach SNSW and NSWIS Thank you Jim Fowlie Head Coach SNSW and NSWIS 0400987815 jim.fowlie@nswis.com.au Jim Fowlie Head Coach NSWIS / SNSW