|
Head
Coach |
|
Ken
McKinnon |
|
Provincial
Coach Swim BC |
|
Mentor
Coach |
|
Corey
Beatt |
|
International
BC Coach |
|
Camp
Coach |
|
Vince
Mikuska |
|
Spartan
Swim Club |
|
Camp
Coach |
|
Tom
Rushton |
|
Winskill
Dolphins Swim Club |
|
Camp
Coach |
|
Neil
Harvey |
|
IS
Swimming |
|
Camp
Coach |
|
Kelly
Kaye |
|
CHENA
Swim Club |
|
Camp
Coach |
|
Rod
Barratt |
|
Pacific
Coast Swimming |
|
Camp
Coach |
|
Janet
Dunn |
|
TYEE
Swim Club |
|
Camp
Coach |
|
Marianne
Alvarez |
|
Canadian
Dolphin Swim Club |
|
Guest
Coach |
|
Randy
Bennett |
|
IS
Swimming |
|
Guest
Coach |
|
Peter
Vizsolyi |
|
UVIC/PCS |
|
Guest
Speaker |
|
Deryk
Snelling |
|
National
Junior Coach Swimming Canada |
|
Guest
Speaker |
|
Susan
Boegman |
|
Nutritionist
Pacific Sport – Victoria |
|
Guest
Speaker |
|
Val Hadd |
|
Sport
Psychologist UBC |
|
Guest
Speaker |
|
Cam
Birtwell |
|
Strength
& Conditioning Coach Pac Sport - Victoria |
|
Chaperone |
|
Cheryl
Mackenzie |
|
Winskill
Dolphins Swim Club |
|
Chaperone |
|
Tracy
Geary |
|
Simon
Fraser Aquatics |
|
Swimmer |
Club |
Coach |
|
Swimmer |
Club |
Coach |
|
V Loewen |
IS |
N Harvey |
|
M
Mackenzie |
WDSC |
T
Rushton |
|
S Corea |
GATOR |
X Lu |
|
L Dick |
SPARTAN |
V
Mikuska |
|
K Smith |
KAJ |
T Inoki |
|
S Liu |
GATOR |
X Lu |
|
M Jung |
CHENA |
K Kaye |
|
A Page |
CRKW |
A Dahl |
|
B Powell |
IS |
R
Bennett |
|
M
Piasecki |
CHENA |
C Webb |
|
D Ivanov |
SFA |
D
Kononenko |
|
K Murphy |
SFA |
D
Kononenko |
|
Z Parkes |
PCS |
R
Barratt |
|
L
Cochrane |
IS |
R
Bennett |
|
R Bajevs |
HYACK |
A
Lenstrom |
|
A Bakken |
PCS |
R
Barratt |
|
K Mann |
PGB |
J
Partyka |
|
S Moneo |
IS |
N Harvey |
|
H Wille |
IS |
N Harvey |
|
S Jense |
VPSC |
T Lewall |
|
B
Harling |
KISU |
T Hoeben |
|
J
Debruyn |
SPARTAN |
V
Mikuska |
|
L Todd |
UBCD |
T Lewall |
|
T Booth |
WVOSC |
J
Kaczmarek |
|
T Milne |
IS |
N Harvey |
|
B Geary |
SFA |
D
Kononenko |
|
E
Broderick |
SFA |
D
Kononenko |
|
V Reid |
DSC |
L Sirup |
|
C
Stewart |
LOSC |
B
Metcalfe |
|
R Barone |
IS |
N Harvey |
|
A
Schofield |
SFA |
D
Kononenko |
|
B Nelson |
TYEE |
J Dunn |
|
K
McMahon |
PGB |
J Smith |
|
N
Schwartz |
TYEE |
J Dunn |
The
Team gathered for the opening Team Meeting at 12:30 pm in the bleachers of the
Saanich Commonwealth Games Pool. I opened the meeting by presenting the
provincial Team goals:
1.
To
put more BC Swimmers on Canada’s International Teams
2.
To
put those BC swimmers on the Podium at International meets
I presented the staff and went over the day’s itinerary.
I was the
lead coach for the 1st practice. I established the Team rule of a
minimum of 3 dolphin kicks off every wall. The practice was a total of 4250m
and included the 5x200 Step Test and a Timed 400 Kick. We finished the work out
with a Free Relay.
The
swimmers took a short snack break followed by a 40-minute presentation by Neil
Harvey on under water dolphin kicking. This included showing the Australian
Institute of Sport DVD that includes underwater film of the best swimmers in
the world, over the last 15 years. Neil covered the basics of the kicking
action and Corey showed the swimmers how to lock the hands and elbows tight
before setting the Head back into streamline. Neil finished the presentation
with the video clip of Michael Phelps breaking the World Record in the 200 Free
last March in Melbourne.
The Team
went strait into a 60-minute dry-land session run by Cam Birtwell, Pacific
Sport Strength and Conditioning Coach. A copy of the booklet of exercises Cam
used to run the session is attached.
Cam
covered the following Resistance Training Objectives:
1.
Injury
Prevention
2.
Movement
Efficiency
3.
General
Physical Preparation
He then
took the swimmers through the following Key Mobility and Stability Exercises
1.
Shoulder
Girdle (shoulder joints, upper back, shoulder blades)
2.
Torso
and Hips (abdominal muscles, hip joint, hip muscles)
Cam
suggests the following frequency and volume: 2-3
days per week 2-4
sets of 10-15 Reps
He
finished the active part of the session with the following Key Power and
Strength Exercises
Power Vertical
Jumps in Steam line
Over-speed
Chin ups
Resisted
backwards running
Cam
wrapped up the session by discussing the following exercises. We didn’t have
access to any equipment.
Structural
Strength Barbell
Squats
Dead
lifts
Incline
Pull-ups
Pushups
You can
reach Cam at Pacific Sport office in Victoria (250) 744-5532 or birtwell@uvic.ca
While the
swimmers had dinner the Coaches met and listened to a presentation by Randy
Bennett, IS swimming. The subject was “ Appropriate Training Volumes and
Frequency for 13-14 year old Distance swimmers” and some details on “Ryan Cochrane’s
Preparation for the Olympic Trials and Games”. It was a clear and definitive
presentation and gave way to a healthy round table discussion. Many Thanks to
Randy for taking the time to share his knowledge and experience with the Staff.
The Team
was back in the Water at 7:30 pm for a 90-minute session on Sprint Freestyle.
Vince Mikuska was the Lead Coach for the session and he highlighted the
following points throughout the session.
1.
RELAX
to go FAST
2.
RECOVER
with your ARM not your HAND
3.
Hold
the water and Accelerate your hands though the Pull
We
started at 8:00 am Saturday morning with a 15-minute wake up run led by Corey
Beatt. Corey then ran the team through a 3-station circuit focusing on legs and
then finished the 60-minute session with 15 minutes of Core and Stability work.
Tom
Rushton was the Lead Coach for the Butterfly session this morning and he gave a
short DVD presentation focusing on the two important timing points of the
stroke, the catch and the finish. Tom showed some underwater film of the world’s
best swimmers, highlighting the timing he wanted to see in the upcoming
workout.
At 12:00
noon the Men’s Team had lunch while the Women’s Team spent an hour with Val
Hadd, on some of the basics of Sport Psychology. At 1:00 pm the men’s Team took
the Sport Psyche session while the Women had lunch.
Val’s
booklet is attached to this report. Val has expressed to me her availability to
work one on one with interested swimmers on an individual and voluntary basis.
This service may help swimmers properly structure their Goal setting and get a
fuller understanding of the key elements of her presentation. Swimmer should
speak with their Parents and Home Coaches before contacting Val. She can be
reached by e-mail at vhadd2000@yahoo.ca
All the
swimmers had a mandatory 1-hour rest at 3:00 pm. Also at 3:00 pm the Coaches
met with National Junior Coach Deryk Snelling for 45 minutes. Deryk presented
the National Junior/Youth/Prospects plan for the next 2 years. He presented the
continually growing international competitive schedule for the 14-18 year old
swimmer.
The team
was back at the pool at 4:00 pm for activation. Rod Barratt was the Lead Coach
for the Backstroke session. Rod gave a DVD presentation that included
underwater film of the World’s best backstroke swimmers and he highlighted some
key points. He presented the practice and linked the key stroke points to the
drills we would be doing. His focus was on a high shoulder position, stable
core with little water covering the abdomen and he wanted the swimmers to link
a tightly held core to the finish of the arm pull.
We capped
off a very busy day with a banquet style dinner and a very motivating
presentation to the entire group by Deryk Snelling. Deryk captivated his
audience with stories, tips, history and a fantastic video of Allison Higgson
breaking the World record in the 200 Breast at age 15. If you haven’t seen that
video clip for a while, it’s a must see.
The
swimmers had some free time before curfew and the coaches gathered to listen to
UVIC Head Coach Dr. Peter Vizsolyi’s presentation on Butterfly and his
preparation of Mackenzie Downing for this year’s Trials and Games. Many Thanks
to Peter for taking the time to come out and share his knowledge and experience
with the staff.
We held a
short meeting to review and critique the day’s activities. Neil Harvey
presented the Breaststroke session he would be running the next morning. Corey
Beatt presented his 75 minute practice that would lead the Team into their
final Test set at 12:00 noon on Sunday.
Well
the entire Team was assembled and ready to go at 7:3 am but the pool staff hadn’t
shown up yet so we began our dry-land in the entrance way and continued in the
bleachers after the doors were opened. Neil presented his session and led the
Team through a comprehensive 5200 m session that ended with a dive 100 Breast.
The
swimmers grabbed a snack and headed to the Hotel for the Nutrition
presentation. Susan Boegman, Pacific Sport Nutritionist ran well organized, fun
and inter-active session for the swimmers Susan had many food samples for the
swimmers to try and also had them making up sample meals with plastic foods.
You can contact Susan at Tel: 250 882 7001 or www.pacificsport.com
The
Team was well focused during the presentations and their participation and
interaction with the guest speakers was very good.
Our final
workout was a two-hour SC session. Corey Beatt was the Lead Coach for the 75
minute preparation and I was the Lead Coach for the final Test Set of 10x100
Free on 3:00 Best Average. The swimmers were psyched and ready for a challenge.
They really put their hearts and souls in to the 10x100 and the Camp finished
on a high note with all involved feeling as though much had been accomplished.
We had a
short summary meeting reminding swimmers of the major points covered over the
weekend. We reviewed the Provincial Team goals and I asked the swimmers to
prepare a short verbal report to their Home Club Coaches and take home with
them the motivation they got from the Camp and use it for real performance
improvement throughout the season. Our final message to the swimmers was presented
by Vince Mikuska was simply put
”Great
swimmers don’t wait for other people to help them along. They find a way to get
the job done. They don’t wait for their coaches, friends, teammates or parents
to help them along. They find a way by themselves to get the job done”