HOW THEY TRAIN MILES SIMON

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SIMON SETS Following are two workouts Bison swimmers did as a way to chart team progress (with Miles Simon’s times shown for September and November).

BY MICHAEL J. STOTT

PROGRESSION OF TIMES

SCY 2017-18 2018-19 2019-20 2020-21 100 FREE 47.86 47.54 46.58 45.59 100 BACK 53.23 52.32 49.97 50.12 200 BACK 1:59.15 1:55.98 1:51.91 — 100 IM — 53.95 51.68 —

Free: 400 @ 8:00, 300 @ 8:00, 200 @ 8:00, 100 @ 8:00 (All MAX EFFORT, all off the block)

400: September 3:57.05; November 4:00.92 300: September 2:54.35; November 2:58.42 200: September 1:51.53; November 1:50.44 100: September 50.71; November 48.20

With a return to normalcy, rising junior Miles Simon is looking forward to a breakout year. Fresh off a baptism in the 50 meter free at U.S. Olympic Trials with a 23.42 (tied for 61st out of 95 swimmers)—well off his 23.11 qualifying time—Simon is ready to improve upon his already impressive Bison résumé. Currently, the Atlanta product and Coastal Collegiate Sports Association Academic honoree owns top-10 times in seven Howard individual events, two of them firsts: 100 yard back (49.97) and 100 IM (51.68). He also shares firsts in four relays: 200-400 medley and 400-800 freestyle.

Says his coach, Nicholas Askew, “Miles has a very laid-back personality—never too high or too low. He is not easily rattled, nor will you see him just sitting idle. He is always working to improve himself or giving his time to help improve others. Miles is very driven and enjoys the challenge of progress. He understands the loads of work and sacrifice necessary to see improvement and is fueled by seeing progress from his efforts. He also pulls fulfillment from seeing others succeed.

“When training, Miles quickly grasps the intent behind sets and enjoys exceeding expectations. Our coaches will often challenge him at various workout stages to achieve an even higher gear. I like that Miles looks for areas in which to compete when training, whether it be the first 15 meters or to the finish.”

A consummate teammate, Simon often sets the tone of Howard practices. “He never complains when the set is difficult, and the team feeds off of his approach to training and the example he sets. He is super-encouraging and fun to train with. He could honestly share a lane with anyone of any ability in any pool,” says Askew.

As an HU swimmer, Askew has trained Miles primarily to compete in the 100 fly, 200 IM, 100-200 free and 100-200 back, and he has shown steady improvement as a result.

200 fly, back, breast, IM; 100 fly, back, 100 breast, IM—each off 8:00 (All MAX EFFORT, all off the block)

200 fly: September 2:06.22; November 2:08.53 200 back: September 2:06.19; November 2:03.30 200 breast: September 2:30.88; November 2:31.83 200 IM: September 2:05.43; November 2:02.51 100 fly: September 56.68; November 55.34 100 back: September 58.62; November 54.00 100 breast: September 1:14.07; November 1:11.54 100 IM: September 55.98; November 55.46 v

Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” was published in June 2021, and is available from Bookbaby.com, Amazon, B&N and book distributors worldwide.

athletes in the department. I would imagine we will have some sort of uptick, but I’m skeptical if it will be at the same rate as other universities.

SW: How has your team study hall contributed to Bison team unity and CSCAA A-A accolades? NA: Our team is very clear that academic success is our No. 1 priority. Team study hall started as just a quiet space to get work done. It has evolved to an open exchange of ideas and knowledge. I am impressed by our team’s commitment to one another in the pool and in the classroom.

SW: All college coaches, especially in Olympic sports, need to be fundraisers. How is that going at Howard? NA: That will always have to be the focus of an Olympic sports program. We’ve continued to increase our efforts annually. It has not been easy, but we are grateful for our supporters and their generosity. To operate at the level we would like, we have to financially step up every season. Seeing programs cutting budgets ultimately leads to cutting programs. The more that we can ease some of the financial concerns, the better off we will be, especially given the impact of COVID-19. SW: What does a typical mid-season inwater training look like for HU? NA: By mid-season, we are getting closer to our max load and training six days a week. We offer a dynamic program of technical, stroke, sprint/distance and race-specific work as well as meet preparation. The team trains twice per week on stroke and sprintspecificity and once per week on technique, race-specific work and meet preparation.

SW: For dryland? NA: Lots of variety here. We meet with our strength and conditioning staff in the weight room three times each week with additional conditioning twice per week that includes boxing, running, cycling, core work, stadium steps, battle ropes, bands and much more. We also have the benefit of having a dedicated wellness coach who conducts yoga with the team once per week.

SW: SW: You are HU’s director and head coach of swimming, diving and tennis. What are the main similarities and differences in your responsibilities? NA: The only similarities are the logistics and the administrative requirements. After that, everything is drastically different. Both sports are unique in how they are conducted. What is different is how you coach them. SW: You have participated in a number of important causes, among them Roxie’s Wish and International Water Safety. NA: Howard instilled in me an awareness and an opportunity to give back and make a difference. One way is water safety. Drowning statistics are heartbreaking. Drowning is also preventable, and a driving force behind my involvement. I also feel that being at an HBCU, we have a responsibility to do our part in helping change the drowning rates, particularly in the African-American community. Our campus has a population whose numbers are disproportionally alarming, and our efforts could save lives.

SW: You remain very athletic. Today, how close could you come to that 57.23 100 yard breaststroke on HU’s career top ten list? NA: In my mind...right now, I can go even faster. My mind and my body are clearly not in agreement. In my prime, I wish I had the knowledge I now have on how to swim fast.v

Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” was published in June 2021, and is available from Bookbaby.com, Amazon, B&N and book distributors worldwide.

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