Development of Female Swimmers

Development of Female Swimmers

National - International

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My background My coaching model Coaching Females National Level International Level Experience at AIS and Denmark Macro preparations 2013-14 Summary points

Shannon Rollason •Born 1971, swam till the age of 20 •1991-93 small local club •1993 – 2004 Head Coach Chandler SC •2005-2012 AIS; Head Coach from 2006 •2013- Head Coach NTC Denmark

• First Senior National Team 1997 WSC • 16 Commonwealth Games Medals 1998-2010 • 26 World Champs LC Medals 2003-2013 Individual events… 50/100 Freestyle, 50 Butterfly, 200 Backstroke, 200 Breaststroke 200 Ind Medley.

• 8 Olympic Games Medals 2004-2012 100m Freestyle 2004 Gold • 2 Individual World Records 100FS and 200BR • Olympic Relay coach 4x100 Athens, Beijing, London; 4x200 Beijing

My Coaching Model 1. Intensity over volume 2. Individual approach 3. Reverse Periodization

Coaching Females • • • •

Interested in the process Diligent Many areas to overcome and improve Psychology

National level • Develop as many areas as possible for their Senior career • Work in bigger blocks 3-5 weeks on + 1 week off • Can focus more time in training zones • Land coordination and strength • Liquorice allsorts approach • When will they peak? (Alice Mills –Jodie Henry- Angie Bainbridge-Rikke Moller Pedersen) • - a swimmer who can handle work, has good awareness of stroke & skills that can produce lactate variety is key

International How many tools in your Toolbox?

• Focus shifts towards racing more often and with purpose • Race in Clusters – Mare Nostrum, or create your own Eg. Swedish Games/East West Meet • Starts and Turns (Tarnee White improvement) • Coach/swimmer ratio dependent on style and events • Detail of swim becomes extremely important!

Race example Belinda Hocking Coached 2006 -2012 200 BK 2010 PP • Start/turn/finish 38.85 • Swim 89.04 • 35sc 30.28 • 39sc 31.90 • 40sc 32.59 • 41sc 33.12 • 155sc – 2:07.89 • Av Rate for race 44/1

200BK 2011 WC • Start/turn/finish 37.42 • Swim 88.64 • 32sc 30.46 • 35sc 31.78 • 36sc 31.75 • 37sc 32.07 • 140sc – 2:06.06 • Av Rate for race 40/8

Key points • The 1st Quarter of a race must be FREE! • All good swims have a close margin of frequency/or rates!

Jeanette Ottesen •50 Fly Canet 25.47 Rates 65/0 & 59/2 •50 Fly Barcelona 25.27 Rates 60/9 & 60/4 •You can’t swim a 50 @ 100%

Macro Cycle

2 weeks + 2 days on 3 days recovery + weekend off • 2014 8 weeks out example - Europeans • Rikke 200 Br, 50km, 5.7km quality (11.5%) 7.5km kick (15%) • Jeanette 100 Fly, 36km, 3.6km quality (10%) 5.4km kick (15%) • Pernille Blume 100Fs, 47km, 4.7km quality (10%) 6.2km kick (13%)

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2013 World Champs 200Br 17wk prep Av 47km/Av 4.0 quality 17-11 (SP-LP) 10-9 Altitude (LP-LT) 7 Race @ MN 6-3 Specific Backend work (VO2) • 2-1 Taper 34km/2.7 26km/1.9 quality

Summary • No Hard and Fast Rules!

• What type of Youth swimmer would I want? One that I can work with in many areas!

• Increase the number of tools in your Toolbox • 10,000hrs…..are you ready? Jade Winter(WSC) Tarnee White & Sally Foster(WLC & OG), Craig Calder(WLC)……

Rikke Moller Pedersen WR • Females (50-200) I train them between 6-8% at above A3. Can go up to 15% but track what you give them.

• Train to Race • Have you got an International Environment?