jim fowlie head coach nswis / snsw jim fowlie head coach new south wales institute of sport swimming...
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Jim FowlieHead Coach NSWIS / SNSW
Jim FowlieJim FowlieHead Coach Head Coach
New South Wales Institute of SportNew South Wales Institute of SportSwimming New South WalesSwimming New South Wales
Jim FowlieHead Coach NSWIS / SNSW
Seasonal Planning, Racing Tactics, Seasonal Planning, Racing Tactics, Strategies, Philosophies, Parents Strategies, Philosophies, Parents
and oh yeah…. Swimmers?and oh yeah…. Swimmers?
Jim FowlieHead Coach NSWIS / SNSW
Seasonal Planning, Racing Tactics, Seasonal Planning, Racing Tactics, Strategies, Philosophies, Parents Strategies, Philosophies, Parents
andand OH YEAH! SWIMMERS! OH YEAH! SWIMMERS!
Jim FowlieHead Coach NSWIS / SNSW
Kids Just Wanna Have Kids Just Wanna Have FunFun(?)(?)
What is FUN?What is FUN?
A sense of A sense of
accomplishmentaccomplishment
Jim FowlieHead Coach NSWIS / SNSW
Racing is FUN !
Jim FowlieHead Coach NSWIS / SNSW
So, What is Coaching?So, What is Coaching?
Goal SettingGoal Setting PlanningPlanning MonitoringMonitoring EvaluatingEvaluating
Jim FowlieHead Coach NSWIS / SNSW
But where to begin?But where to begin?
MonitorMonitor Know where you are at.Know where you are at. Test Swims and Test Swims and
Competitions.Competitions. RepeatableRepeatable ReliableReliable Challenging Challenging PurposefulPurposeful
Talent IdentificationTalent Identification Rate of improvement!Rate of improvement!
Jim FowlieHead Coach NSWIS / SNSW
MonitoringMonitoring
The Hawthorne EffectThe Hawthorne Effect Initial improvement in a Initial improvement in a
process of process of production caused by the obtrusive caused by the obtrusive observation of that observation of that process.process.
RecordingRecording Athlete or CoachAthlete or Coach Pencil and paperPencil and paper
When we write, we think…When we write, we think…
Jim FowlieHead Coach NSWIS / SNSW
Test SwimsTest Swims
TrainingTraining Functional fitness testsFunctional fitness tests
Step tests 7 x 200Step tests 7 x 200 Aerobic component and Aerobic component and
swim ability.swim ability. T-400 even splitT-400 even split
Speed TestsSpeed Tests Neuromuscular recruitment Neuromuscular recruitment
and activityand activity Dive 25’s and 50’sDive 25’s and 50’s Limited anaerobic power Limited anaerobic power
and lactate activity because and lactate activity because of growth and development of growth and development stage in kids.stage in kids.
Kicking and PullingKicking and Pulling 25 – 400’s timed swims25 – 400’s timed swims
Jim FowlieHead Coach NSWIS / SNSW
I.M. Based Swim ProgramI.M. Based Swim Program
Developing all round, fully Developing all round, fully skill based swimmers.skill based swimmers. People will always fall to People will always fall to
their lowest skill level under their lowest skill level under the combination of fatigue the combination of fatigue and stress.and stress.
Transfer of skills from Transfer of skills from weakest to strongest is weakest to strongest is very high in motor learning.very high in motor learning.
Pushing off on left and Pushing off on left and right sides.right sides.
Medley based camps 12 Medley based camps 12 years and under. years and under.
Jim FowlieHead Coach NSWIS / SNSW
Weekly training ‘Schedules’Weekly training ‘Schedules’
Tied to academic Tied to academic schedules?schedules? Academic schedules Academic schedules
have been tied to have been tied to agricultural calendar agricultural calendar for 150 years, why for 150 years, why don’t they change?don’t they change?
Holiday campsHoliday camps Weekend trainingWeekend training Big City traffic and Big City traffic and
work schedules of work schedules of familiesfamilies
Jim FowlieHead Coach NSWIS / SNSW
AlternativeAlternativeSchool Year Training PlanSchool Year Training Plan
Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM SWIM SWIM X SWIM SWIM SWIM X PM SWIM SWIM SWIM SWIM SWIM X X
Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM SWIM X X SWIM X SWIM SWIM PM SWIM X SWIM SWIM SWIM SWIM X
Traditional
New Alternatives
Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM SWIM X X SWIM X SWIM SWIM PM SWIM X SWIM SWIM SWIM SWIM X
Swim alternatives
Jim FowlieHead Coach NSWIS / SNSW
Weekly training ‘Plans’Weekly training ‘Plans’ Change the stimulus, not just Change the stimulus, not just
the volume.the volume. Having said this, don’t break Having said this, don’t break
things up, just to entertain.things up, just to entertain. Stimuli-Stimuli-
Short Term Fitness Short Term Fitness (developed quickly and lost (developed quickly and lost quickly)quickly)
Functional – Cardiovascular Functional – Cardiovascular fitnessfitness
Neuromuscular – speed and Neuromuscular – speed and skillskill
Long Term Fitness (developed Long Term Fitness (developed slowly and last a long time)slowly and last a long time)
Structural – Strength and Structural – Strength and Power developmentPower development
Physical attributes – muscle Physical attributes – muscle development and hormone development and hormone activity.activity.
Jim FowlieHead Coach NSWIS / SNSW
Control the TrainingControl the Training
Reduce stroke countReduce stroke count Reduce breathingReduce breathing Reduce heart rateReduce heart rate Increase speedIncrease speed INCREASE POTENTIALINCREASE POTENTIAL
Jim FowlieHead Coach NSWIS / SNSW
Swim TrainingSwim Training Training Volume (km)Training Volume (km)
ADOLESCENCE ADOLESCENCE Increase between 13-15 years Increase between 13-15 years
of age. of age. Training Intensification Training Intensification
anaerobic threshold and anaerobic threshold and above – 160 HR+above – 160 HR+
ADOLESCENCE AND ADOLESCENCE AND ADULT ADULT
After 15 years of ageAfter 15 years of age Skill acquisition (technique)Skill acquisition (technique)
PRE-PUBERTY AND POST PRE-PUBERTY AND POST ADOLESCENCEADOLESCENCE
Before 15 and after 18 yearsBefore 15 and after 18 years
Jim FowlieHead Coach NSWIS / SNSW
% Aerobic vs. % Aerobic vs. Anaerobic TrainingAnaerobic Training
Control technique at all Control technique at all intensities and all speeds intensities and all speeds (stroke count)(stroke count)
Adult - Minimal short rest Adult - Minimal short rest training, but lots of training, but lots of continuous trainingcontinuous training
Heart Rate Adult Adolescent120 - 140 75% 40%140 - 160 15% 30%160 - 180 5% 20%180 - 200 5% 10%
Jim FowlieHead Coach NSWIS / SNSW
Weekly Training ‘Programs’Weekly Training ‘Programs’
% Aerobic, % Aerobic, Anaerobic, technical, Anaerobic, technical, speed and quality speed and quality work.work.
VS.VS. % Challenges, % Challenges,
Games, Relays and Games, Relays and FUN things to do.FUN things to do.
Mixing these things Mixing these things well is good well is good programming. programming.
Jim FowlieHead Coach NSWIS / SNSW
Weekly training ‘Diaries’Weekly training ‘Diaries’
Log BooksLog Books Great, but swimmers Great, but swimmers
won’t fill them out if won’t fill them out if they don’t get they don’t get feedback from you!feedback from you!
Ken Wood – weekly Ken Wood – weekly reads the log booksreads the log books
Rohan Taylor and Ian Rohan Taylor and Ian Pope – Visual Coach Pope – Visual Coach software program.software program.
Weekly meetings to Weekly meetings to reviewreview
Jim FowlieHead Coach NSWIS / SNSW
NAME:DATE:
DAY: MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUNWEIGHT:
SLEEP8:00 PM8:30 PM9:00 PM9:30 PM
10:00 PM10:30 PM11:00 PM11:30 PM12:00 AM12:30 AM1:00 AM1:30 AM2:00 AM2:30 AM3:00 AM3:30 AM4:00 AM4:30 AM5:00 AM5:30 AM6:00 AM6:30 AM7:00 AM7:30 AM8:00 AM8:30 AM9:00 AM
QUALITYRATE 1-5 (1=LOW / 5 = HIGH)
NAP (hrs)RESTING HEART RATE
NUTRITION : RATE 1-5 ON QUALITYBREAKFAST
LUNCHDINNER
SNACKSSUPPLEMENTS
TOTAL
Jim FowlieHead Coach NSWIS / SNSW
NAME:
DATE:
DAY: MON TUE WED THU FRI SAT SUN MON TUE WED THU FRI SAT SUNSWIMMING RECORD VOLUME IN KMS.
VOLUMETRAINING: RATE 1-5 ON QUALITY
QUALITYDRYLAND RECORD IN TIME
TIME
QUALITYRECOVERY RATE 1-5 ON QUALITY
TIME
QUALITYPHYSICAL WELL BEING RATE 1-5 ON QUALITY
EYES/EARS/NOSE/THROAT
MUSCLE SORENESS
FLEXIBILITYGENERAL WELL BEING
SWIM ABILITY RATE 1-5 ON QUALITY
FEELRANGE OF MOTION
POWER
ENURANCEPSYCHOLOGICAL RATE 1-5 ON QUALITY
DETERMINATION
FRUSTRATION
PERSONAL MANAGEMENT
CONFIDENCE
Jim FowlieHead Coach NSWIS / SNSW
Competitions and CarnivalsCompetitions and Carnivals
““I always swim fast in I always swim fast in this pool!”… “How this pool!”… “How many times have you many times have you swum here?”…. swum here?”…. “Once.”“Once.” Realize Kids and Realize Kids and
Parents have no Parents have no experience and their experience and their first experience is first experience is all all their experience.their experience.
Jim FowlieHead Coach NSWIS / SNSW
Competitions and CarnivalsCompetitions and Carnivals
““If you are going to be a If you are going to be a swim coach…. Commit swim coach…. Commit yourself, surrender, give yourself, surrender, give yourself to it. I love this yourself to it. I love this lifestyle and I wouldn’t lifestyle and I wouldn’t trade it for the world.”trade it for the world.” Tom JohnsonTom Johnson
2007 World Champion 100 2007 World Champion 100 Free Brent Hayden’s Free Brent Hayden’s Coach and 6 time Coach and 6 time Olympic Coach for Olympic Coach for CanadaCanada
Jim FowlieHead Coach NSWIS / SNSW
Competitions and CarnivalsCompetitions and Carnivals
Develop Racing Skills and Develop Racing Skills and RoutinesRoutines Reduce Stress > increases focus Reduce Stress > increases focus
on task > chance of success > on task > chance of success > sense of accomplishment > FUN sense of accomplishment > FUN
Questions are the same as you Questions are the same as you have when you swimhave when you swim
Where’s the ready room?Where’s the ready room? What time do I race?What time do I race? When do I warm up?When do I warm up? What should I eat and when?What should I eat and when?
Questions are the same for Questions are the same for parents as kids.parents as kids.
Jim FowlieHead Coach NSWIS / SNSW
Competitions and CarnivalsCompetitions and Carnivals
Race instructionsRace instructions Talk Before and After!Talk Before and After!
Ask questions - be Ask questions - be specific…. “Howzzat?”specific…. “Howzzat?”
Goal sheets are great Goal sheets are great question helpers!question helpers!
Simple or complex…. Simple or complex…. Make your ownMake your own
SplitsSplits Technical cuesTechnical cues Tactical cuesTactical cues Physical expectationsPhysical expectations
Good to learn differences Good to learn differences in expectations between in expectations between swimmer and you!swimmer and you!
Jim FowlieHead Coach NSWIS / SNSW
Competitions and CarnivalsCompetitions and Carnivals
VideoVideo Most under used tool in Most under used tool in
coaching, yet the most coaching, yet the most valuable tool.valuable tool.
Swimmers only need to Swimmers only need to watch once to get the idea.watch once to get the idea.
2004 research with SNC 2004 research with SNC showing reduced anxiety in showing reduced anxiety in swimmers after viewing swimmers after viewing failed swims.failed swims.
Nancy and Mariam Nancy and Mariam Sweetnam – daughter and Sweetnam – daughter and mother…. 3 times coach of mother…. 3 times coach of the year in Canada.the year in Canada.
Jim FowlieHead Coach NSWIS / SNSW
IF: Tournament Readiness is IF: Tournament Readiness is important…important…
GolfGolf Increased skill and Increased skill and
focus on taskfocus on task TennisTennis
Increased skill and Increased skill and specific endurance specific endurance
BasketballBasketball Increased skill and Increased skill and
team playteam play
Jim FowlieHead Coach NSWIS / SNSW
IF: Extended Competitive Phases IF: Extended Competitive Phases are productive…are productive…
Ice HockeyIce Hockey 78 games in season, 78 games in season,
plus 28 games in plus 28 games in playoffsplayoffs
BaseballBaseball 160 games160 games
CricketCricket 3 month tours3 month tours
Cycling and RowingCycling and Rowing 3 – 6 month tours3 – 6 month tours
Jim FowlieHead Coach NSWIS / SNSW
Why: Are swimming competitive Why: Are swimming competitive phases so short? phases so short?
Sport is dominated by Sport is dominated by Age Group Programming.Age Group Programming. Youth – athletes are Youth – athletes are
growing providing growing providing tremendous benefits from tremendous benefits from training processtraining process
Confidence of athletes and Confidence of athletes and coachescoaches
Repeat performancesRepeat performances Avoid expectations and Avoid expectations and
pressurepressure ““Don’t know how they did Don’t know how they did
it… or how to repeat it…”it… or how to repeat it…”
Jim FowlieHead Coach NSWIS / SNSW
RelaysRelays
Team based component Team based component in swimmingin swimming Sense of responsibility to Sense of responsibility to
others.others. Sense of accomplishment.Sense of accomplishment.
Swim faster then in Swim faster then in individual events stimulates individual events stimulates the imagination.the imagination.
Essential skill to foster Essential skill to foster To create opportunitiesTo create opportunities
Jim FowlieHead Coach NSWIS / SNSW
Keep Racing?Keep Racing?
Jodie Henry and Ian Jodie Henry and Ian ThorpeThorpe Post 2004 OlympicsPost 2004 Olympics
Jodie kept racingJodie kept racing Ian stopped racingIan stopped racing
Result?Result? Not racing creates Not racing creates
huge obstacles and huge obstacles and expectationsexpectations
Jim FowlieHead Coach NSWIS / SNSW
Successful Competitive Successful Competitive StrategiesStrategies
Alex PopovAlex Popov Feb – Aug 1992Feb – Aug 1992
113 swims under 50.5113 swims under 50.5
Tracy CalkinsTracy Calkins 19781978
6 world records 200 IM, 6 world records 200 IM, rotating improved splits on rotating improved splits on fly, back and breastfly, back and breast
USA High School and USA High School and University SwimmingUniversity Swimming Traditional duel meet Traditional duel meet
seasons of 10 - 13 meets seasons of 10 - 13 meets in 16 weeksin 16 weeks
Jim FowlieHead Coach NSWIS / SNSW
Australian Competitive Australian Competitive StrategiesStrategies
Michael KlimMichael Klim 1998 started fast. 1998 started fast.
Traditionally, Australia had Traditionally, Australia had difficulty racing early in difficulty racing early in major competitions.major competitions.
Strategy of every race Strategy of every race between (Jan. 1997 and between (Jan. 1997 and Oct. 1998) was a potential Oct. 1998) was a potential World Record creating the World Record creating the belief and experience that belief and experience that he could swim fast he could swim fast anytime, anywhere against anytime, anywhere against anyone!anyone!
Jim FowlieHead Coach NSWIS / SNSW
Australian Competitive Australian Competitive StrategiesStrategies
RelaysRelays Swimmers and coaches Swimmers and coaches
realized they could win a realized they could win a medal and multiple medals by medal and multiple medals by swimming great relaysswimming great relays
1995 World S/C - Brazil1995 World S/C - Brazil Suzie O’Neill and Sam Riley Suzie O’Neill and Sam Riley
– first 5 gold medal haul for – first 5 gold medal haul for swimmers since Dawn swimmers since Dawn FraserFraser
15 of 21 swimmers came 15 of 21 swimmers came home with medalshome with medals
““The guy who finishes fastest The guy who finishes fastest Wins.”Wins.”
Laurie LawrenceLaurie Lawrence 1988 Olympic Games1988 Olympic Games
Jim FowlieHead Coach NSWIS / SNSW
Australian Competitive Australian Competitive StrategiesStrategies
Eamon SullivanEamon Sullivan June and July 2006 – 15 June and July 2006 – 15
races under 50.5races under 50.5 June and July 2007 – 15 June and July 2007 – 15
races under 50.0races under 50.0
Winter CompetitionsWinter Competitions Mare NostrumMare Nostrum West Coast TourWest Coast Tour Short Course State and Short Course State and
Open ChampionshipsOpen Championships NSW Duel Meet SeriesNSW Duel Meet Series
Jim FowlieHead Coach NSWIS / SNSW
Australian Competitive Australian Competitive StrategiesStrategies
Follow on CompetitionsFollow on Competitions Major International followed Major International followed
by other competitions. by other competitions. Stabilize resultStabilize result Take another stepTake another step Big taper, one event?Big taper, one event?
Small sense of Small sense of accomplishment for accomplishment for efforteffort
Brooke HansonBrooke Hanson Post 2004 Olympics – 6 Post 2004 Olympics – 6
Gold Medals at World Gold Medals at World Short Course Short Course ChampionshipsChampionships
Grant HackettGrant Hackett Post 1997 Pan Pac’s – Post 1997 Pan Pac’s –
World Record SC in World Record SC in PerthPerth
Jim FowlieHead Coach NSWIS / SNSW
Australian Competitive Australian Competitive StrategiesStrategies
Duel Meet SeriesDuel Meet Series Australia vs. USAAustralia vs. USA Trans Tasman SeriesTrans Tasman Series NSW Duel Meet SeriesNSW Duel Meet Series
Metro’s, Trans Tasman, Metro’s, Trans Tasman, NSW Duel Meets seriesNSW Duel Meets series
Up to 65 races in two Up to 65 races in two weeks!weeks!
Alternative?Alternative? Result!Result!
Increased skill, Increased skill, reliability, reliability, repeatability and repeatability and reduced pressurereduced pressure
Jim FowlieHead Coach NSWIS / SNSW
Physical Adaptations from Physical Adaptations from CompetitionsCompetitions
PhysiologyPhysiology Specific Motor Skill LearningSpecific Motor Skill Learning Anaerobic and MVO2 systems Anaerobic and MVO2 systems
stressed to limitstressed to limit Lactate P/T systems stressed Lactate P/T systems stressed
to limit in adultsto limit in adults Endocrine activity peaked – Endocrine activity peaked –
Cortisol, Testosterone and Cortisol, Testosterone and HGHHGH
BiomechanicsBiomechanics Specific SkillSpecific Skill
Starts, turns, finishes (50% of Starts, turns, finishes (50% of 100 meter events)100 meter events)
Pace – Stroke length (SC) Pace – Stroke length (SC) and Stroke rateand Stroke rate
Race Modeling for trainingRace Modeling for training
Jim FowlieHead Coach NSWIS / SNSW
Race PreparationRace Preparation
Warm ups –Warm ups – Timing optimal – Timing optimal –
Swim 20 – 30 minutes Swim 20 – 30 minutes prior to raceprior to race
Food and FuelFood and Fuel 60 – 90 minutes prior60 – 90 minutes prior ‘‘Bite’ and drink 20 Bite’ and drink 20
minutes prior to raceminutes prior to race Fuel for only the energy Fuel for only the energy
required – not winter required – not winter stores!stores!
Jim FowlieHead Coach NSWIS / SNSW
Recovery TechniquesRecovery Techniques
Warm DownsWarm Downs 800 – 1200 meters800 – 1200 meters
4 x (200 + 4x50)4 x (200 + 4x50) StretchingStretching
Very effective! Long Very effective! Long slow, soft, breathingslow, soft, breathing
Food and FuelFood and Fuel NO LolliesNO Lollies Chocolate Milk – Chocolate Milk –
PerfectPerfect Whole grain breads – Whole grain breads –
low glycemic indexed low glycemic indexed foodsfoods
Jim FowlieHead Coach NSWIS / SNSW
ParentsParents We all have them, some of us We all have them, some of us
are them…are them… Be firm, fair, open and able to Be firm, fair, open and able to
finish a conversation.finish a conversation. Be specific to the child and do Be specific to the child and do
not allow generalizations or not allow generalizations or other names to be brought into other names to be brought into the conversationsthe conversations
Have a board member, other Have a board member, other non-connected parent or staff non-connected parent or staff member in attendance to member in attendance to ensure you don’t get run over ensure you don’t get run over and to stop you before you go and to stop you before you go to far.to far.
Jim FowlieHead Coach NSWIS / SNSW
ParentsParents
Regular Monthly Regular Monthly MeetingsMeetings 10 – 30 minutes 10 – 30 minutes Be preparedBe prepared
What we’ve done in the What we’ve done in the past month.past month.
What we’re doing now.What we’re doing now. What we’re going to be What we’re going to be
doing in the next month.doing in the next month.
Regular Contact TimesRegular Contact Times 10 minutes – 2 – 3 times 10 minutes – 2 – 3 times
per week after training to per week after training to get information or ask get information or ask questions.questions.
Jim FowlieHead Coach NSWIS / SNSW
Parents and KidsParents and Kids SocializingSocializing
Be careful dating single Be careful dating single parents.parents.
Be professional and Be professional and respectfulrespectful
Be careful drinking and Be careful drinking and partying with club members.partying with club members.
Don’t open yourself to Don’t open yourself to scrutinyscrutiny
Do Not be alone with a Do Not be alone with a swimmer ever!swimmer ever!
Do not drive swimmers home.Do not drive swimmers home. Do not have swimmers stay Do not have swimmers stay
over at your home.over at your home. You are in a position of You are in a position of
authority and control. This authority and control. This can be used against you!can be used against you!
Jim FowlieHead Coach NSWIS / SNSW
Swimmer CharacterSwimmer Character ‘‘Character is what you do, Character is what you do,
when no one is watching.’when no one is watching.’ Often reflective of the teacher Often reflective of the teacher
or coaches interest, focus and or coaches interest, focus and attention towards the activity.attention towards the activity.
DisciplineDiscipline Self control firstSelf control first
InternalInternal Group control secondGroup control second
ExternalExternal Peer vs. autocraticPeer vs. autocratic ValuesValues
Can be imposed by leader, Can be imposed by leader, but the must be maintained but the must be maintained consistent and apply to all or consistent and apply to all or TRUST will be jeopardized.TRUST will be jeopardized.
Jim FowlieHead Coach NSWIS / SNSW
Training Templates?Training Templates?
Sport is a business of Sport is a business of personal contacts.personal contacts. You as athletes have You as athletes have
these contacts.these contacts. Visit experienced Visit experienced
coaches. Ask coaches. Ask questions, listen, questions, listen, observe. Spend time.observe. Spend time.
There are some good There are some good software programssoftware programs
Visual CoachVisual Coach Pencil and paperPencil and paper
Jim FowlieHead Coach NSWIS / SNSW
Team New South Wales - First Team New South Wales - First PhilosophyPhilosophy
TheThe Team NSW - First Team NSW - First philosophy, is a key to the success of the philosophy, is a key to the success of the delivery of the technical programdelivery of the technical program
The role and responsibility coaches and swimmers take on, when The role and responsibility coaches and swimmers take on, when representing NSW is one of mutual respect, trust and cooperationrepresenting NSW is one of mutual respect, trust and cooperation
To represent and be involved in a Team NSW program is a To represent and be involved in a Team NSW program is a great honor and responsibilitygreat honor and responsibility
No recruiting and all coaches and swimmers will work in a No recruiting and all coaches and swimmers will work in a cooperative manner despite club affiliations cooperative manner despite club affiliations
All camps will be open to all NSW coaches to participate inAll camps will be open to all NSW coaches to participate in
Jim FowlieHead Coach NSWIS / SNSW
Thank youThank you
Jim FowlieJim Fowlie
Head Coach SNSW and NSWISHead Coach SNSW and NSWIS
04009878150400987815