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Club/High School History

Hillenbrand Aquatics of Tucson (1997-2000): Started with 12 swimmers in my group and two years later I

had 125.

No swimmers at Junior Nationals to three years later second at a team in the men’s side at Junior Nationals,

West Virginia Aquatics (2006-07): Started a team that in a year over 150 swimmers

The Bolles School (2007-2014):

We grew from 225 to 475 swimmers in 2.5 years


Philosophy & Ultimate Goal

Philosophy: To teach each student-athlete to understand, appreciate and develop their unique talent so they can be successful in the pool and the classroom.

Ultimate Goal: To give each one of our swimmers the chance to go on and swim in college at Division I, II, III or Junior College, so they can enjoy being part of something special.

Between November of 2007 and November of 2014 we placed over 200 high school swimmers in Division I, II and III.


Why Such Growth?

Cut down volume.

Every Wednesday we had an intersquad meet.

Working on Technique a lot.

Create a team environment.

Training in short course or even 15m pool.

Not worry about how much volume is done but worry about training fast and retaining swimmers.

Create a fun environment that helps them come to practice more often.


Practice Schedule

Practice requirements during school year:

9 grade (20 hrs.): Mon am, Mon-Fri pm, Sat am.

10 grade (22 hrs): Mon & Fri am and rest same.

11-12 grade (24 hrs): Mon-Wed-Fri am and rest same

We did not use most of the time the two or three hours that we had schedule, but I did not want to lose the hours:

Mon Tue Wed Thu Fri Sat

a.m. 5:30-7:30 5:30-7:30 5:30-7:30 7:00-10:00

p.m. 3:15-6:15 3:15-6:15 3:15-6:15 3:15-6:15 3:15-6:15


Practice Schedule-cont.

Practice requirements during summer:

We practice doubles every day for around three weeks. Always being careful with the load and progression with the number of practices they do. Like freshman would go from one morning to three mornings.

Total hours a week: 26 hours and 45 minutes.

Mon Tue Wed Thu Fri Sat

a.m. 6:00-8:30 6:00-8:30

6:00-8:30

6:00-8:30

6:00-8:30

6:00-9:00

p.m. 3:00-5:15 3:00-5:15 3:00-5:15 3:00-5:15 3:00-5:15


Practicing Speed Makes Perfect Sense

It makes swimming more exciting for the swimmers. Swimmers love to race and compete in practice.

You can create a better team environment by racing and supporting one another during practices. Teaching the swimmers how to cheer for their teammates to swim fast the next set.

It takes the monotony away of swimming laps with short rest and with high volumes.

I believe it prevents injuries. Many swimmers that do a lot of volume do have very bad technique and end up having shoulder

problems.

You can work on technique better when you have more time between reps to talk with your swimmers. Swimmers are more prone to think about what they are doing when they have more time to rest.

You can work on technique better when you have more time between reps to talk with your swimmers.

Swimmers are able to swim very fast in season and that makes them more excited about the sport for the long term.


How Do I Coach?

Important to teach swimmers how to race. Practice at race pace with perfect technique. Aerobic base will build overtime. Design practice based on the best swimmers in the

group. Three Day Cycle twice a week. Use of the “150 Chart” to design sets and workouts. Mix of science and art. Having an open mind and learning from the swimmers

everyday has allowed me to evolve quicker. I teach my swimmers to challenge my thought in the water

everyday with their actions not words.


Simple Does it! – Goals!

Important not to get too Complex

Design practice so you can use different or combinations of energy systems each day.

Think about building base over time.

Trust your creative side.

Believe in what you write down and what you tell your swimmers. It is your thought!

Stay the course. Don’t turn your back to your thought. It will keep it SIMPLE.


Designing my Workouts

Short Course vs. Long Course Training.

Flip Turns in everything including Breast and Fly.

Basic Weekly Plan / Three Day Cycle

Warm-up / Warm Down.

Low Volumes Workouts.

Kick-Pull-Swim.

Negative Split Swimming.

Kicking after AM Dry-Land.

Race Pace – 200 Base & 150 Chart


Short Course vs. Long Course Training

I like training better in short course. Swimmer can keep the speed higher with better technique

during the whole practice.

It is easier for me to pay attention and give instruction to each swimmer during each workout.

Swimmers are afraid of long course and it is easier to keep the kids in the sport while training in yards.

It works without a doubt: Mike Barrowman broke the world record 6 times in 3 years

and he mainly trained short course yards. I was there ;-).

At WVU 15 of my best swimmers did 7 out of 10 practices in a 16 yard pool and they swam very fast. 9 of them made NCAA’s.


Flip Turns in Everything

We do flip turns in practice in every stroke including Fly and Breast. Why? It keeps the swimmer practicing at a higher speed all the time.

Keeps the swimmer moving constantly instead of taking a break and getting the bad habit of touching the wall with one hand.

If done properly the swimmer will be practicing the jump to the wall before the turn. Which will help him/her to be more explosive off the wall.

Very hard hypoxic training. It will teach the swimmer to learn to hold his/her breath and exhale at the right moment.

Learning how and when to inhale and exhale is very important to be efficient at the end of the race and many swimmers don’t know how to do it.


Warm Up / Warm Down

Very important part of the practice. Every workout features a warm up between 900-1600.

Kicking, pulling, swimming and drilling.

Every workout features a warm down between 400-1200.

Emphasis most of the time non-stop without talking and always thinking about technique.

Warm-up & warm down are a chance to work on perfection and something I insist on all the time. It prepares you for the practice ahead.

It is not garbage yardage. It sets the tone for the rest of the practice or for the following practice.

Even if we start the practice after visualization with a Dive 100 at no more than 10 seconds of best time, or a few 25’s with fast breakouts, we still do long warm-ups afterwards.


Low Volume Yardage

Important to me since I want the swimmers I coach to swim for the long term and move on to college (Division I,II,III or JCC).

I’d rather sacrifice having the swimmers swim fast when they are young and give them a chance to enjoy swimming at the next level.

Estimated Volume that I used: AM after dry-land between 1000-3000 yards. PM between 4,500-7500 yards.

I believe 100% that I can create a base over time and that if the swimmer buys into being everyday at practice 7-8 years down the road he/she will be ready to swim very FAST and he/she will have a very good base to support that swimming.


Kick-Pull-Swim

One of the best tools when designing practices. Allows you to train at a high level for a longer period of time

without hitting the wall.

Isolating muscles groups and then putting everything together with an emphasis on the kicking.

Teaches the swimmer to understand his/her body.

Teaches the swimmer how to be a smarter swimmer and be able to finish the races better.

After the swimmer understands how to execute this type of sets that swimmer end ups being able to finish practices swimming very fast and feeling confident about racing at that level.


Kick-Pull-Swim – set #1

3) 8 x 50 on 1' Main Stroke

Desc 1-4 and 5-8 from 200 Pace +2" to 200 Pace

100 easy 500

6 x 75 on 1'15 3 Main Stroke (Distance non-Free but the 3 of the same stroke) / 3 Free

[25 kick-25 pull-25 swim] Emphasis on the kick make sure that they use ther kick fast last 25


[25 Kick-25 Pull-50 Swim] Emphasis on the kick make sure that they use ther kick fast last 50


[25 kick-25 pull-25 swim] Emphasis on the kick make sure that they use ther kick fast last 25

100 easy 1600

8 x 50 on 1' Main Stroke

Desc 1-4 from 200 pace +2 to 200 pace and from 5-8 hold that pace

100 easy 500

4 x 75 on 1'15 All Main Stroke

[25 kick-25 pull-25 swim] Hold 160-170 heart rate all the way


[25 Kick-25 Pull-50 Swim] Hold 160-170 heart rate all the way


[25 kick-25 pull-25 swim] Hold 160-170 heart rate all the way

100 easy 1100

8 x 50 on 1' Main Stroke Sprinters every 3rd one rest

4 Hold 200 Pace / Last 4 hold 200 pace -1"

100 easy 500


Kick-Pull-Swim – set #2

2) 8 x 50 Main Stroke on 1'

Desc 1-4 to 200 Pace and then Hold that Pace

100 easy 500

4 x 75 on 1'15 [25 Kick-25 Pull-25 Swim] last part good kicking

4 x 100 on 1'45 [25 Kick-25 Pull-50 Swim]

All of them 1 Free-1 Main

Stroke


Always hold 150-160 heart

rate 1300

Med Ball Individual + sit ups x 2

4 x 200 Swim Main Stroke Neg Split at no more than 20" of Best Time with Perfect Stroke

Free on 2'55 / Back and Fly on 3'15 / Breast on 3'30 800

Med Ball Partner + 1 person Standing x 2

4 x 75 on 1'15 [25 Kick-25 Pull-25 Swim] last part good kicking


All of them 1 Free-1 Main

Stroke


Always hold 150-160 heart

rate

100 easy 1400

4 x 100 on 1'40 Free / 1'50 rest Neg Split at no more than 8" of best time Perfect Stroke

100 easy 500

4 x 50 Main Stroke on 1'30 Dive FAST

100 easy 300


Negative Split Swimming

It is very important to teach the swimmers how to understand and manage their race. Give the swimmer a specific time goal.

With this type of practices swimmers end up swimming very fast in practice and learning how to manage and finish their races.

The swimmers learns to control and change the speed when racing which gives more possibilities to create better strategies when racing.


Negative Split Swimming - Set

5) 4 x 50 on 1' Desc 1-4 from 200 pace+2 to 200 pace main Stroke }

200 Pull Free Breathing Lung Buster on 4' }

1 x 100 Main Stroke on 2' Neg Split no more than 6" of Best Time }

1 x 100 Pull Free on 1'30 Hold 130-140 heart rate perfect Stroke } x 4

Always think about best stroke possible

ALL FLIP TURNS!!!!!

Fly sprinters 50's [25 Free-25 Fly]

Good turns, underwaters and breakouts

2400


Kicking After AM Dry-Land

I like to start the week with the AM workout with Dry-land and also putting emphasis on working the legs. I don’t worry about the yardage done these practices:

Monday & Wednesday like to do more foil kicking and underwater kicking always progressing from slow to FAST.

Friday we did more conventional kicking.

Set: 16 x 25 Foil Kicking on 40” [4 right / 4 left]

1 x 25 working on front kick

1 x 25 working on back kick

1 x 25 working on making a bid “S” side to side working both front-back but easy

1 x 25 FAST making the kick smaller and going on straight line.


Tools I use to Design Sets & Practices

Progressive thought with intensity and volume. Create a Goal set to accomplish in 1-4 years and then regress to

create that set.

I don’t look at the Volume but the way work is executed and also how the swimmer adapts daily.

Race Pace: 200 Pace Base to Design Speed in Sets

150 Chart to Design Sets and Speed in Sets

Heart Rate

Swimming Technique is VITAL in every practice.

Experience and Imagination ;-)


Race Pace – 200 Time-Base

I use their 200 time as a base.

Don’t have a scientific reason, but I know it works.

I do 50’s at 200 giving them as much rest as time they swim.

I also use this base to teach the swimmer to focus on distance x stroke by adding 1,2,3,4, 5 or even 6 seconds to that base. Also go to 200 pace -1”.

Always making sure that they concentrate first on their stroke and understanding that speed.


150 Training Chart – Energy Systems

Training Pace Chart - Backstroke

Name: Ryan Murphy Total Distance Swam (met.): 150

Age: 16 Total Time Swam (sec): 88.83

Date: 12/30/2011 Swimming Velocity (m/s) : 1.69

ENERGY SYSTEMESTIMATED

LACTATE (mmol/L)

% OF TEST SPEEDVITESSE

(yards/sec)

50 meters 100 meters 150 meters 200 meters

110.0% 105.0% 100.0% 100.0%

AEROBIC TRAINING ZONE

AEROBIC 0 - 4.0 80 - 89%

REC < 1.5 75% 1.27 35''89 1'15''20 1'58''44 2'37''92

AER 1 1.5 76% 1.28 35''42 1'14''21 1'56''88 2'35''84

AER 1 3.0 80% 1.35 33''65 1'10''50 1'51''04 2'28''05

AER 2 3.0 81% 1.37 33''23 1'09''63 1'49''67 2'26''22

AER 2 4.0 85% 1.44 31''67 1'06''35 1'44''51 2'19''34

AER 3 4.0 86% 1.45 31''30 1'05''58 1'43''29 2'17''72

AER 3 5.0 89% 1.50 30''25 1'03''37 1'39''81 2'13''08

ANAEROBIC TRAINING ZONE

ANAEROBIC > 5.0 90 - 100%

V02MAX 5.0 90.0% 1.52 29''91 1'02''67 1'38''70 2'11''60

VO2MAX 8.0 92.0% 1.55 29''26 1'01''30 1'36''55 2'08''74

ANA 1 8.0 93.0% 1.57 28''94 1'00''65 1'35''52 2'07''35

ANA 1 11.0 95.0% 1.60 28''33 59''37 1'33''51 2'04''67

ANA 2 11.0 96.0% 1.62 28''04 58''75 1'32''53 2'03''38

ANA 2 MAX 100.0% 1.69 26''92 56''40 1'28''83 1'58''44


Designing Goal Sets – Example 1

S1

S1a

S1b

S1c

S1d

S2

S2a

S2b Main Stroke start from AE 3 bottom and progress at the end to Vo2max top

S2c

S3

S3a

S3b

S4

S5

BELIEVE in YOURSELF!

Specific Training Sets [Progressions & Goals] 2010-12

Work on the details of the race in every part of the set. On Your Dreams

Good starts, good technique and perfect finishes for each set.

Help your TEAMMATES to be better and push to the limits. Nothing is Impossible

Don't be afraid to push and see how good you can be. To A Willing Mind

Important: Understand your 150 Chart & Goals for each set. Seize The Moment

Be ready every day to set up the challenge.

Be committed to the set no matter how you feel or think you can do. Never Give Up

Not slower than ANA 1 bottom

3 Not slower than ANA 1bottom- 3 at ANA 2average

6 x 200 Main Stroke [3 at Wo2max with 1' rest + 5' rest + 2 at ANA 1 with 1' rest + 5' rest + 1 at ANA 2]

16 x 200 [3 Free on 3'-3'15 at 140 heart rate + 1' rest + 1 x 200 Main Stroke on 4' (1-AER 3 / 1-Vo2max / 1-ANA 1 / 1 FAST]

[ 10 at AE 3 average /10 at Vo2max average / 10 at ANA 1 average]

30 x 100 Mix Energy systems [ 5 Free (Fr) on 1'30 at REC-AE 1top speed-1 Main Stroke (Ms) on 1'40-1'50 at ANA 1top speed Ms]

Always same pattern 5 Free-1 main Stroke / 4 Fr-2 Ms / 3 Fr-3 Ms / 2 Fr-4 Ms / 1 Fr-5Ms

Main Stroke start from AE 3top and progress at the end to AE 3bottom

Main Stroke start at Vo2max bottom and progress to ANA 1top

6 x 100 Main Stroke Dive on 8' at ANA 2bottom speed

Swim

min

g Se

ts

30 x 50 on 1'-1'10 - This is a mix work of Energy Systems [ 10 at Vo2max average / 10 at ANA 1 average / 10 at ANA 2 average]

[ 10 at AE 1 average / 10 at AE 2 average / 10 at AE 3 average]

[ 10 at AE 1bottom / 10 at AE 2bottom / 10 at AE 3bottom]

[ 10 at AE 2 average / 10 at AE 3 average /10 at Vo2max average]


Designing Goal Sets – Example 2

K1 8 x 50 Fly Kick with Fins underwater on 1'30 FAST everyone should be under 25"

K1a

K1b

K1c

K2 10 x 100 Kick Main Stroke on 2' Best Average

K2a

K2b

K3 8 x 50 on 1'30 Main Stroke FAST [25 uderwater Kick-25 Swim]

K4 8 x 25 on 2' Kick underwater FAST

BELIEVE in YOURSELF!

Work on the details of the race in every part of the set. On Your Dreams

Good starts, good technique and perfect finishes for each set.

Help your TEAMMATES to be better and push to the limits. Nothing is Impossible

Don't be afraid to push and see how good you can be. To A Willing Mind

3 desc 1-3 to strong / 7 Best Average

Important: Understand your 150 Chart & Goals for each set. Seize The Moment

Be ready every day to set up the challenge.

Be committed to the set no matter how you feel or think you can do. Never Give Up

Kic

kin

g S

ets

4 x 50 Fly Kick underwater on 2' Fly Kick 1 strong / 1 FAST

4 x 50 Fly Kick on 2' Fly Kick underwater Fly Kick ALL FAST

6 x 50 Fly Kick on 1'30 underwater Fly Kick ALL FAST

5 desc 1-5 to strong / 5 Best Average

Specific Training Sets [Progressions & Goals] 2010-12

s e r g i o l o p e z m i r o . c o m ©2013 Sergio Lopez Miro

Ryan’s Fast @ Practice - Examples

Ryan learned to really swim fast at practice without much FEAR. Here are few examples:

10-10-2011 Workout

11-29-2011 Workout one week before Junior Nationals

1-10-2012 Workout two days before Austin Grand Prix

Times

3-22-2012 Workout one week before Indy Grand Prix

Times Comparison 2011-12

1-22-2013 Workout

2-19-2013 Workout


RyanWorkoutsTalks/RyanWorkout-10-10-2011.pdf


RyanWorkoutsTalks/RyanWorkout-1-10-2012BeforeAustin.pdf

RyanWorkoutsTalks/RyanSetResults-1-10-2012BeforeAustin.pdf

RyanWorkoutsTalks/RyanWorkout3-22-2012weekBeforeIndy.pdf

RyanWorkoutsTalks/30x50TestSet2011-2012.pdf



Questions & Answers

Questions & AnswersTHANK YOU!

[email protected]


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