HOW THEY TRAIN ANDREW

how they train ANDREW IVERSON

BY MICHAEL J. STOTT

www.NZcordz.com

[PHOTO BY IOWA CENTRAL COMMUNITY COLLEGE ]

PROGRESSION OF TIMES

SCY

2017 2018 2019 2020

100 Free — — 52.08 51.72

200 Free 1:59.75 1:53.97 1:55.03 1:48.04

500 Free 5:10.02 4:59.48 4:54.29 4:51.45

1650 Free 17:16.76 16:48.68 16:47.96 16:32.44

“W hen picking a swimmer to highlight (for the “How They Train” article in Swimming World), it would seem that Billy Cruz would be the logical choice,” offers ICCC coach Joe Plane. “Who wouldn’t want to brag about our five-time national champion, national record holder and coswimmer of the year?

“However, there are 400,000+ swimmers in USA Swimming, and very few of them will swim NCAA D-1. While we coaches always value hard work and high expectations, I believe it’s important for the majority of our swimmers to see that there is a place where they can and be successful and fulfill their dreams,” he says. “Andrew Iverson spotted me at a meet in Iowa City. He came over and introduced himself. He had good times for what we are doing here, but he was honest that he wasn’t going to be eligible to swim for a college/university due to his grades in high school.

“I told him that if he graduated high school, he would be eligible to swim for us. He would then need to focus on school and maintain at least a 2.0 GPA in order to stay eligible. “He was so moved that he would be able to go to college and swim that he nearly had tears in his eyes,” shares Plane.

And in two short years, Iverson has made the most of his time as a Triton! The Sioux Falls, S.D. product has embraced— and thrived—at the opportunities he’s found at Iowa Central Community College. In his first season (2019-20), he finished eighth at the NJCAA National Championships in the 500 (4:53.10) and 1650 yard freestyles (16:32.44), and became an immediate team leader in the process.

South Dakota does not sponsor high school swimming. As a result, Iverson, the state’s second-ranked recruit, landed on the Fort Dodge campus, having swum in the South Dakota Long Course Championships. There he finished first in the 400-800-1500 meter freestyles (4:27.76, 9:11.45, 17:03.23) and 400 IM (4:55.61). He also garnered a second in the 200 IM (2:20.74) and third in the 200 breast (2:48.54) and 200 fly (2:22.81).

“Andrew is one of the hardest working swimmers I have ever coached,” says Coach Joe Plane. “He is consistently positive and is much harder on himself than I could ever be. Despite competing and training for distance events, it took him some time to adjust to the way we train here. We graduated our best two distance swimmers ever so this allowed him to be a physical and motivational leader this season.

“Andrew could be a poster child for competitive resilience. Last year, he began NJCAA nationals with a subpar 1000 free (10.01.52, 15th). After a conversation, he reset, posting a personal best 200 free (1:49.25, 15th—by 1.2 seconds), 500 free (4:53.10, 8th—by 6-tenths) and 1650 free (16:32.44, 8th—by 15 seconds). For this year, he has set higher goals, and it appears he’s going to exceed them.”

Iverson has taken full advantage of his ICCC opportunities, notes Plane. “He is on his way to graduating with a 3.0 GPA and has signed on as a scholarship swimmer at St. Cloud University. I’m extremely proud of him and delighted to have been able to help him achieve his dreams,” says Plane.

SAMPLE SETS

“We go VO2 max on Tuesdays with color charts, so each swimmer has times to hit based on their individual chart, which was created during a test set. Following is a late fall set that was part of a 5,400-yard practice:

4 Rounds: • 200 (odd rounds free, even rounds choice) VO2 max on 4:00 (chart times followed by actual times in parentheses): free 1:59 (1:58/1:59), fly 2:21 (2:15/2:13) • 150 free VO2 max on 3:00: 1:28.5 (1:29s) • 100 (odd rounds free, even rounds choice) VO2 max on 2:00: free 57.7 (59s), fly 1:08.6 (1:05s) • 50 (odd rounds free, even rounds choice) VO2 max on 1:30: free 26.7 (27s), fly 31.7 (29s) • 100 EZ on 2:00

“Andrew is a very aerobic swimmer, so the short purple times are more challenging for him, “ says Plane. 

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SW: What does a mid-season practice week (inwater and dryland) look like for the Tritons?

JP: Here’s a sample in-water schedule...

Monday: Aerobic, longer swims— nothing overly hard—to get the body ready for the week.

Tuesday: VO2 max. We use our color charts, and the majority of the practice is purple (VO2 max)—sets like 20 x 50 best stroke on 1:30 all-out or 6 x 100 free on 2:15. The goals are to make their purple times from the chart or faster.

Wednesday: Circuits, power and speed where we use our toys. Resistance swimming, overspeed swimming, etc.

Thursday: Anaerobic threshold, fast swimming with shorter rest. Red and blue on the color charts.

Friday: Lactate, e.g.: 3x {1 x 100 sprint from a dive 92% of best time or faster, 300 EZ, on 12:00; 1 x 50 sprint from a dive, 100 EZ, on 7:00).

Saturday: Depends on how beat up the swimmers are. Usually, we’ll split the group in two and have half do dryland while the other half does a short, highly challenging one-hour workout...then they switch. We sometimes will do another lactate workout, and if they are really beat up, we may do recovery/technique day with underwater videoing.

...and dryland:

First semester, we had three days in the weight room, (M-W-F, 4:30-5:30 p.m.). That was challenging going right from a 2-4 p.m. hard swim practice to the weight room. This semester, we are in the weight room M-W-F from 6-7 a.m.

First semester, we also did 18-station circuits and went a round of 40 seconds lift, 20 seconds change stations, then two rounds of 30/20 and a fourth round of 20/20.

Near the end, we moved to three rounds, where we alternated by days of a set of 15, then 10, then eight...and the next day, we went heavier weight for 10/8/6 or 10/6/4. We alternated between a lifting exercise and abs, so abs were a 25-count if not a timed circuit day.

SW: To what extent do you emphasize strength and conditioning (free weights, machines, power racks, etc.)?

JP: We take it very seriously. I’m in my 24th year of coaching, and I’ve never created an injury due to our swimming. That comes from proper technique, warm-ups, IM training and proper dryland/weight training. One of my boys came in as a 20-year-old freshman at 5-10 and 120 pounds. Two years later, he was 155, still 24-inch waist, six-pack abs and dumbbell pressing 75 pounds before nationals. He dropped three to four seconds in his 100 breast and almost nine in his 200 breast. We don’t do doubles in the pool, so the extra work for strength and athleticism is important.

>> Andrew Iverson

SW: What about toys, i.e. snorkels, drag sox, monofins, paddles and the like?

JP: I provide paddles, Speedo kick/pull, catchup stick, fist tubes, bucket and ankle band for each swimmer. We also have a power tower, and I’m working on a second. Besides the normal pulling stuff, we use our toys mainly during our Wednesday circuits.

SW: How do you see junior college swimming changing within the next five-to-10 years?

JP: My hope is that we will see an increase in the number of swimming teams. We have seen some very good coaches bringing up the level of new programs very quickly (i.e., Barton and Southwestern Oregon). I think we have 15 teams for this year. I’d love to see that number climb to over 20. There are more than 380 NJCAA baseball teams and 430 men’s basketball teams. With that number of junior colleges supporting athletics, I’d like to see an increase in swimming teams.

SW: How do you see Joe Plane changing?

JP: I’m constantly trying to find ways to do things better. If I’m asking them to grow, then I need to grow as well. I listen to my kids—sometimes too much—and I’m willing to make changes to what we do when I feel it is for the better of the team/ athletes. I plan to learn new things about swimming, strength training and personal interaction to offer my student-athletes the best life-changing experiences possible. 

Michael J. Stott is an ASCA Level 5 coach whose Collegiate School (Richmond, Va.) teams won nine state high school championships. A member of that school’s Athletic Hall of Fame, he is also a recipient of NISCA’s Outstanding Service Award.

UP & COMERS

AGE GROUP SWIMMER OF THE MONTH

BY SHOSHANNA RUTEMILLER

Richard Poplawski

Richard Poplawski of Scarlet Aquatics (BMS Jersey City Division, N.J.), is a force to be reckoned with, especially when it comes to the individual medley. The 14-year-old freshman at Seton Hall Preparatory School recently broke his own 13-14 New Jersey state record in the 400 yard IM (3:59.53) at Scarlet Aquatics’ “Fast Times” meet this past November. In early 2019, Poplawski set NAG records in both the 11-12 200 and 400 meter IM (2:13.59, 4:42.54).

“I’ve been fortunate to work with Richie starting this past September,” says Scarlet Aquatics coach, Kenneth O’Reilly. Previously, Poplawaksi was coached by Mohamed Abdelaal. “He’s a great kid, works hard and gets along with his teammates,” says O’Reilly. “Richie is ‘one of the boys,’ and he has a great time laughing and socializing with his friends and teammates.”

Outside of the pool, Poplawksi is a dedicated student. He is in advanced placement and honors courses, and was accepted into his high school’s Seton Scholars program. Students must score in the top 5% on their entrance exam and demonstrate academic achievement in middle school to receive this honor. Additionally, Poplawksi plays the cello and volunteers at his grandmother’s senior residence center. 

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WHAT IS THE BEST THING YOU DO IN SWIMMING?

It’s my ability to stay focused and push myself to meet my goals. I work with my coaches to set goals and put my best into all my practices to reach those goals. When I’m racing somebody, I try to power ahead of my competitors and keep myself at least an arm’s length ahead of them.

WHAT ARE SOME OF THE TOUGHEST WORKOUTS/SETS YOU’VE DONE?

Some of the toughest sets I’ve done by far were during my training trips, especially on the last day. The coach would have us do 60 x 50s fly long course on 50 seconds. And I would always push myself as hard as I could to try and keep up with the older, faster kids on my team. After completing those sets, I felt superenergized, but equally tired.

WHAT ARE YOU MOST LOOKING FORWARD TO THIS YEAR?

I’d like to qualify for Olympic Trials. I’ve been training really hard since we’ve been able to get back into the pool, and I feel confident, with the help of my coaches, that I will be able to bring my A-game when the time comes to compete. Also, I’m looking forward to representing my school, Seton Hall Prep. My school has some of the top swimmers in the state, and I can’t wait to compete at championship meets and take down some meet records with my teammates.

WHO IS SOMEONE YOU LOOK UP TO IN SWIMMING... AND WHY?

It’s difficult to pick just one swimmer, but if I had to choose, it would be Michael Phelps. Ever since I first swam the 400 IM and 200 fly, I have aspired to be just like him. I feel that the longer distance swims take a great deal of stamina, endurance and physical and mental training. And through the years, I’ve trained my body and mind to excel in those events. When I race the 400 IM and 200 fly, I get into a mindset that is unlike any other event that I race.

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