Denaj

Forum Replies Created

Viewing 15 posts - 1 through 15 (of 21 total)
  • Author
    Posts
  • in reply to: End of Season – Meet cancelled #3481
    DenajDenaj
    Keymaster

    Our country is taking things pretty seriously. The national team got pulled out of an upcoming competition and we backed out of hosting another international meet (of which we were 3 time champions). We didn’t provide an alternative however. This was before we had any cases.

    It can be a bit of a letdown to train so hard with anticipation and then nothing.


    ? P2Life - Performance Nutrition

    in reply to: Macro planning/periodization #2720
    DenajDenaj
    Keymaster

    That’s a very interesting take @marlin. I never thought of using stroke count as a criterion for failure in a set. I knew it should be monitored, but just never approached it in that way. That’s also a good habit to develop for the end of the race to maintain quality.


    ? P2Life - Performance Nutrition

    in reply to: Spam in the Forum (an apology) #2660
    DenajDenaj
    Keymaster

    Got it. Thanks Kevin. I really appreciate it.


    ? P2Life - Performance Nutrition

    in reply to: just saying Hi #2485
    DenajDenaj
    Keymaster

    Welcome Tony. Glad to have you and look forward to having you add to the forums.


    ? P2Life - Performance Nutrition

    in reply to: confusion on split times #2333
    DenajDenaj
    Keymaster

    Quick note @agswimcoach the set that you indicated above has too much rest time. For 25s the goal is 15 seconds rest with a tolerance of 13s at the lowest and 18s rest at the highest. So the interval should be 25seconds which will significantly change the demand of the set. You might wanna hit up the latest USRPT belletin


    ? P2Life - Performance Nutrition

    in reply to: Swimming Music Video #2110
    DenajDenaj
    Keymaster

    Yes! Thanks for sharing. I really like to see swimmers having fun. They put in way too many hours to not enjoy what they’re doing.

    Let’s start a music video thread: Here’s one I did for my kids last June when I left the club.


    ? P2Life - Performance Nutrition

    in reply to: Teaching Technique #2089
    DenajDenaj
    Keymaster

    Swimming/USRPT aside, one thing I have invested in is my ability to teach/communicate effectively. From what I gather you already have the knowledge and it’s just a matter of imparting it. Sometimes it’s simple things like only teaching one thing at a time and teaching those things in a logical order.

    The problem is not a lack of knowledge. I can show my swimmers videos of themselves and they will be able to correctly assess themselves, yet they return to the same messed up technique.

    There are a lot of factors here to discuss, but I have found great value in working on my teaching skills e.g. clear outlines, opportunities for application, problem solving, etc…


    ? P2Life - Performance Nutrition

    in reply to: warm up at the meet with usrpt? #1685
    DenajDenaj
    Keymaster

    Good advice Glenn.

    @kendrew111
    Warmup has two purposes:

      1. To get warm (blood flow)
      2. Familiarity (with race-specific speed)

    It doesn’t take much to get warm and a few 50s or 25s (depending on the race) at race-speed will do the trick.


    ? P2Life - Performance Nutrition

    in reply to: Race Pace Charts #1454
    DenajDenaj
    Keymaster

    Thanks Rob! How much time did you put into creating that chart?


    ? P2Life - Performance Nutrition

    in reply to: Non-specific training #873
    DenajDenaj
    Keymaster
    in reply to: Are you strict Rushall or modified Rushall? #843
    DenajDenaj
    Keymaster

    Normally i would do them on a 60-70 seconds so rest would be 20-30 seconds depending on who you are. I think climbing out and up on the blocks, plus the faster goal times, called for a little extra rest.


    ? P2Life - Performance Nutrition

    in reply to: USRPT for 12&unders #841
    DenajDenaj
    Keymaster

    I utilize it for my advance 12 and under’s. I brought a group of 14 and under’s, including a 10, 11 and 12 year old, to a national age group meet after training them this style for 6 weeks and it worked amazingly.

    My 10 year old went from 39.5 in the 50 breast to 38.2 while also going from 2:40 to 2:32 in her 200 IM.

    The 11 year old dropped from a 25.2 to 24.8 in the 50 free, while also dropping from a 2:19 to a 2:12 in her 200 back.

    The 12 year old did not swim as well in this meet, but has gone from a 1:09 to a 1:05 in the 100 back, as well as a 5:45 to a 5:31 in the 500 free.


    ? P2Life - Performance Nutrition

    in reply to: Are you strict Rushall or modified Rushall? #840
    DenajDenaj
    Keymaster

    I follow the main sets as close as possible. I also try and take technique very seriously. If a swimmer has a technique issue, we do drills, streamline kicking, builds and slower pace work. I try to avoid pushing them. I have had a lot of success fixing stroke but we also have small numbers this spring (1-4 swimmers/lane).

    I kick a lot more then they suggest as well. We do kick warm-up almost everyday, I actually got this from the UW-Madison coaches. Depending on the amount of time I want to spend on the main set will dictate how much time I’m willing to spend on a kick warm-up, but our kids will do anywhere from 500-1500 yards kicking to warm-up (normally in 100’s on anywhere from 1:20-2:00 for our 12 and under’s).

    I find that if we just have them jump in and swim, their technique is crap … so we kick. Plus the blood flowing to the legs helps promote a full body warm-up. Normally I follow warm-up with a 3-400 yard swim to finish it off. The kids enjoy it and I believe we are one of the strongest kicking teams in our region.

    During the main sets I will do a lot of the sets off the blocks because I believe it’s the most important part of the race in terms of setting up energy usage. Practicing the exact details of the start, underwater, forward breakouts, the stroke tempo, approaching the turn, doing an aggressive turn and underwater to another forward breakout and so on. I did that more because we were in our “taper” time where speed was a major focus. Now that we are into long course season almost all sets have been from a push.


    ? P2Life - Performance Nutrition

    in reply to: Location and USRPT Status #836
    DenajDenaj
    Keymaster

    My name is Sam Davy. I am the head age group coach for Southwest Aquatics Team at the Madison, WI, location. I started doing a modified version of USRPT in Jan-Feb as I prepared my 12 and under team for state and had a lot of positive results. Then I utilized almost exclusively USPRT (focusing more on sets off the blocks) for 6 weeks from our 13+ State to the NASA Age-Group Showcase Classic on April 16-19 and saw some incredible results. Swimmers of mine went lifetime bests in 50’s up to 500’s in all strokes.

    This summer I will be floating around the US working at camps and soaking up as much coaching knowledge as possible, but I anticipate running and exclusively USRPT program when I return to Madison in the fall.


    ? P2Life - Performance Nutrition

    in reply to: HIT vs Traditional Training Study #737
    DenajDenaj
    Keymaster

    I was reading that article this morning and I agree with you Greg. If you can get the same results with less yardage/time that is valuable in itself. And it would be great to this study done with USRPT protocol.

    Honestly I haven’t read the entire thing, but I would like to know the rationale behind the resting intervals.

    I’m sure somebody will read this and say USRPT doesn’t work…I’m waiting for that email 🙂


    ? P2Life - Performance Nutrition

Viewing 15 posts - 1 through 15 (of 21 total)