USMS National Coaches Clinic: 5 Key Takeaways from a Triathlete’s Perspective

Contributed by Stacy Sweetser, GSP & Coach of SWS Originally published on her blog, Simply Faster

Presenters: Jack Mcafee, Bo Hickey, Dr. Gary Hall Sr., Dr. Joel Stager, Coach Bruce Gemmell

After an intense two-day clinic filled with captivating speakers, a few Olympians, and a roaring crowd of USMS coaches with impressive backgrounds, my head was spinning with delight on my way home. How could I share what I learned? How can swimmers get faster right now with this information? 

I distilled the hours of lecture, demonstration and pool time down to “Five Key Takeaways.” Ultimately these take aways are real training habits swimmers and triathletes can implement THIS WEEK to become healthier, stronger and faster at any age.  

---

1) Dryland Warmup  

Shoulder Flexibility Testing

Bo Hickey, a Certified Strength & Conditioning Specialist, detailed the importance of a dynamic warm up before hitting the water. This aids in injury prevention and prepares the body before it is loaded in the water. Many runners have a standard pre-run warm up routine and swimming should be no different. Bo details a pre-swim dryland warmup via article and video here. 

Takeaway: Don’t skip the dryland warmup pre-swim.

---

2) Reduce Frontal Drag 

Plantar Flexion Exercise

Olympian Dr. Gary Hall Sr. of The Race Club reminded us we are always moving forward in the water, which happens to be 800x more dense than air! Frontal drag is significant and we have to find ways to work through the water effectively. A very common yet fixable area of drag for many triathletes is toes pointed down or out to the side when swimming. Swimmers with biking and running backgrounds can have limited plantar flexion which can increase frontal drag up to 30%. Working ankle flexibility out of the water can save valuable time in the water. Dryland training can include sitting on ankles with toes pointed inward for :20 - 2:00 at a time daily. For more on ankle flexibility and dryland work from The Race Club, click here. 

Takeaway: Plantar flexibility is a critical piece to reducing frontal drag.

---

3) Interval Train 

Coach Bruce Gemmell shared great insight into his time coaching Katie Ledecky. In addition to working hard, setting goals and prioritizing self-care, swimmers must know their training zones/paces. Similar to training on the bike using Functional Threshold Power and running using VDOT values, swimmers should be aware of their various working paces (easy, aerobic, aerobic endurance, and anaerobic). Coach Gemmell uses the Jon Urbanchek color system with his swimmers. Each swimmer has detailed charts of their various paces in various work zones. There is an app for that! 

Takeaway: Interval train with specific paces. Perform a threshold test. 

---

4) Perform Tri Specific Skills in the Pool

Open Water Drafting and Buoy Turn Skills in the Pool

Jack Mcafee, IMFL Male Winner 2016 and Helen Naylor, USMS National Coaches Committee Volunteer, reviewed opportunities to work open water skills in both the open water and pool throughout the season. These skills can easily be practiced in a pool if open water is not available. Pack swimming, drafting skills, treading water starts, sighting, etc. can be creatively practiced in pools. This video details various ways to draft in open water, and can be adapted for the pool with 2+ people in a lane. Various sighting skills shown here can be perfected in the pool before hitting the open water.  

Takeaway: Open water skills can be practiced in a pool. 

---

5) Refuel 

Recovery Drink or Quality Whole Foods 30-45min Post Workout

Joel Stager PhD., Indiana University, spoke of his recovery fuel study. After a pre season build, his swimmers were tired, sick and not improving despite solid training. He instituted a recovery fueling plan using chocolate milk within 45min post practice. The team bounced back into the season healthier and stronger than before. Read the formal study from IU on Chocolate Milk as a Post Exercise Recovery Aid. The body must be refueled shortly after working out to recover well. More information on nutrition secrets to improving fitness here.

Takeaway: Consume a recovery drink (and/or quality whole foods) within 30-45min of your workout.  

LANES Seeking Part-time Swim Coaches

Looking for: Masters Swim Coaches

Liquid Assets (LANES) is looking for one to two part-time coaches to join the team’s coaching staff.

About LANES: We are a 501(c)3 organization and Boston's only Masters swim team for New England's Gay, Lesbian, Bisexual and Transgender community and their friends and allies. Team members span a range of ages and abilities -- from avid competitor to fitness swimmer. 

Qualifications: We are looking for part-time Masters Swim coaches. We are a competitive Masters Swim Team so coaches must have previous experience in creating and coaching high-level workouts. Weekday practices are held in the evenings at pools in Boston’s South End and Dorchester neighborhoods. Weekend practices are held in the mornings (9-11am approximately) at the same pools.

Requirements: Candidates should have swim coaching experience, knowledge of stroke technique, the ability to write workouts, and a positive attitude. Competitive swimming experience is preferred but not required.

To apply: Please submit resume to the LANES Board at BostonLANES@gmail.com. 

NE-LMSC Scholarships for 2018 National Coaches Clinic

The National Coaches Clinic (NCC) is a USMS sponsored event bringing in some of the most experienced and knowledgeable swim coaching resources for a 3-day seminar geared towards Masters swimmers. The clinic provides traditional classroom presentations, opportunities to build community with other coaches and an in water session to further practice skills. This year's Clinic will be held in College Park, MD from October 19-21.

The NE-LMSC is committed to supporting the professional development of its coaches and we hope that many will be able to attend the NCC in this and in coming years. Any NE-LMSC coach who successfully completes the 2018 USMS NCC will receive a $100 scholarship reimbursement.

In addition to the above $100 scholarship three NE-LMSC coaches will receive an additional $400 stipend reimbursement to support travel expenses. In an effort to provide ongoing transfer of knowledge from the clinic each of these three coaches will be required to write one article for the NE-LMSC website/newsletter and host one swimmer or coach clinic prior to March 2019 pertaining to the information shared at the NCC. The travel stipend reimbursement will not be provided until these two actions have been completed.

The NE-LMSC coaches chair, Crystie McGrail, will support these coaches receiving financial reimbursement in completing their required clinics and newsletter articles.

Coaches interested in applying for the travel stipend reimbursement can submit an email to NEcoaches@usms.org including the following by midnight on June 22nd (deadline extended!)

1. A short bio and background of their current coaching endeavors

2. Why they would like to attend the 2018 National Coaches Clinic and what information they hope to bring back to share with others

A panel of three representatives from the NE-LMSC board will review applications and select the candidates for the travel reimbursement.

Please direct any questions to Coaches Chair, Crystie McGrail.

Additional NCC Info here

USMS to Deliver Free Stroke Clinic in Rhode Island

View fullsize

Bill Brenner

LINCOLN, RI -- USMS COO and Education Director Bill Brenner will lead a free stroke clinic at the Community College of Rhode Island (CCRI) Flanagan Campus on Saturday, September 30, 2017. This clinic is coming to New England as a result of our LMSC winning the USMS Early Renewal contest in November and December 2016.

The clinic is free (no cost) to current USMS members and prospective USMS members age 18 and up.* Registration is limited to 36 swimmers in the water and up to 12 coaches who wish to gain practical experience working on-deck with Bill. Check-in is from 8:30-9:00 AM, and the clinic runs from 9:00 AM to noon. There will be an optional post-clinic lunch at a nearby restaurant (possibly Ladder 133 Sports Bar & Grill).

The goal of the clinic is to help swimmers improve stroke technique and teach drills that will enable continued stroke refinement. All four strokes will be evaluated and corrected. Swimmers are not required to swim all strokes and may work on only those strokes they choose. All swimmers should bring goggles, fins, paddles and a towel -- fins are necessary to facilitate drills.

To register as a swimmer or on-deck coach, email Douglas Sayles at NEchair@usms.org or call (401) 633-5756.

Because the number or participants is limited, we ask that (barring emergency) everyone who registers show up.

*Prospective USMS members may participate in the clinic by signing a no-cost USMS trial/guest membership form onsite. Former USMS members whose memberships have lapsed must renew to participate in this clinic.

Masters Coaching Position Available in Brookline, MA

Seeking Masters Swim Team Coach

What: The City of Brookline is seeking a masters swim team coach to effectively design and administer workouts to US Masters swimmers. The position comes with competitive pay and excellent working conditions.

Where: Evelyn Kirrane Aquatics Center, 60 Tappan Street, Brookline, MA 02445, (617) 713-5435

When: Practices are Monday, Wednesday and Friday mornings from 6:15 – 7:30am

Requirements:

• At least one season coaching competitive swim team: age group, club, or USMS
• Prefer experience coaching or teaching adults.
• Minimum age: 21 years old

Contact Deb Cohen at dcohen@brooklinema.gov or call (617) 713-5434

Becoming a Team

Contributed by Todd Whitford, Great Bay Masters Coach

As USMS members, we are all part of a team, club, or workout group: a group of people who get together, jump in a pool, and swim endless laps together. We probably know the names of the coaches and the people in our lanes, and we might even know the names of most of the rest of our teammates. But are we really members of a "team"?

In November at the USMS National Coaches Clinic in San Mateo, CA, the attendees of the clinic were treated to a presentation by longtime coach Ron "Sickie" Marcikic, of the San Diego Swim Masters, about team building. As a coach for over 30 years in all levels or swimming, Sickie has a lot of experience in how to build a team from a bunch of swimmers into a cohesive whole, and shared some ideas with us.

As he went through his presentation, a common theme stood out: the coaches are the main drivers in team dynamics. We are the ones who set the tone, work with the board or other governing body to set organizational goals, help the swimmers set their goals, and generally be the leaders of the team as a whole. It is within our power to shape, or at least guide, our organizations to become something that we are proud of and that are fun to be a part of.

So how can we, as coaches and swimmers, help to build the "team" mindset? It starts with building camaraderie in the pool and on the deck. Get to know the people you swim with: their names, a little about them, what kind of people they are in and out of the pool. Then take that idea and move it out of the pool. Do something as a team that isn't a workout or a meet.  Here are a few ideas:

• Going out to eat or for drinks
• A picnic
• Beach day!
• Volunteer work
• Other sporting activities such as fun runs, bike or triathlons
• Camping

Bonding as a group in the workout pool and outside it will translate into an increased feeling of being a team, rather than just a group of people who all happen to swim together. You may be surprised at the results!  

Masters Coach Needed in Brookline, MA

Swim Coach // Town of Brookline - Brookline, MA // Part-time

Looking for part-time swim coach to lead small group of Masters swimmers. Must have previous experience coaching adults, be knowledgeable and interested in providing feedback, assigning drills and technique work and helping athletes reach their goals. The group is currently comprised of swimmers with a variety of interests, ranging from general fitness, to triathlons and open water events.

Group meets three times a week, Monday, Wednesday and Friday from 6:15 - 7:30 am, at the Evelyn Kirrane Aquatics Center in Brookline. The EKAC is an indoor, three pool public facility, with a six-lane 25 yard lap pool, a 12 ft deep diving well and a lesson pool. We are located steps from the Brookline Hills Green line stop, right next to the high school.

Qualifications:

• Minimum 1-2 year coaching experience, preferably at the Collegiate or Masters level
• Certified Masters Swimming Coach preferred but not required
• Experience coaching triathletes or open water swimmers preferred but not required
• Available to attend meets or events, if needed
• High School Diploma or equivalent, Bachelor's degree preferred

Start date: 1/23/17, open until filled. Pay starts at $20/hr.

Please email resume and three references.

Douglas Sayles and Alford Green Recognized as NE-LMSC Contributor and Coach of the Year

Contributed by Tara Mack, NE-LMSC Awards and Recognition Chair

WALTHAM, MA - Douglas Sayles and Alford Green were recognized for their exceptional contributions to the New England LMSC at this year's LMSC Annual Meeting, held on October 16. Sayles was honored as the NE-LMSC Contributor of the Year, and Green was celebrated as the NE-LMSC Coach of the Year.

Sayles currently serves as the chair of the New England LMSC. He was elected in 2015 after previously serving as the vice chair, registrar, and interim open water chair. Doug is actively engaged at the local, regional and national levels. He is an organizer and coach of the 175-member SwimRI team, helps coordinate and promote events, attends the annual USMS Convention and biennial USMS Leadership Workshop, and regularly communicates with the USMS national office regarding various governance and administrative issues.

Green was the founding coach of Worcester Area Masters (WAM) in May 2011. Since that time he has welcomed swimmers of all levels to the pool, working tirelessly to building a thriving team and closeknit community that has reached 75 members. Additionally, Alford took over as meet director for the December NE-LMSC and Colonies Zone SCM Championships last year, hosting the event at Worcester Polytechnic Institute for the first time. This year's meet will be December 9-11, again at WPI, in Worcester, MA.

Inspired to tap into our New England pioneering spirit, the awards were custom designed and made to honor the recipients in a unique and original way while also showcasing and celebrating the appreciation from the recipients' teammates. More about the artist, TylerAnn Mack, can be found at the end of this article.

Below are some kind words from NE-LMSC members regarding this year's very deserving award winners. Thank you, Doug and Alford, for your dedication and service to USMS and its members in the New England LMSC. We are honored to have you and to recognize you!

---

Contributor of the Year - Douglas Sayles

View fullsize

Tara Mack, Awards and Recognitions Chair, presents the Contributor of the Year Award to Douglas Sayles

"Douglas has significantly impacted swimming in RI by organizing and promoting swim events in the greater Providence, South County, and Newport County areas and consistently communicating and recruiting. His efforts are not limited to pool swims, but open water events as well. Plus, his hair is always perfect." - George Alexandre

"Organizes and recruits new members for Newport Athletic Club and SwimRI. Serves as Chair of the LMSC and participates at the national level. Heck of a nice guy!" - Trent Theroux

---

Coach of the Year - Alford Green

View fullsize

Tara Mack, Awards and Recognitions Chair, presents the Coach of the Year Award to Alford Green

"Through Alford’s leadership as coach, WAM has seen continuous growth in the past five years and has attracted a broad range of masters swimmer profiles: from serious triathletes, to recent college graduates, to recreational swimmers, and to those joining a swim team for the very first time – Alford has made WAM accessible to every swimmer and every set of goals. The inclusive culture Alford promotes resonates amongst all members, creating more than just a workout group but a community we affectionately refer to as our "WAM-ily" (or WAM Family)."  - Courtney Beidler

"It had been many years since I'd swum competitively when I joined the team. Alford has shown me as much time and attention, sometimes more, as many of the better swimmers. He is patient and kind and has a great teaching style. I can't believe how much I've improved in the short time I've been on the team, and I attribute that to Alford's coaching. A number of other swimmers, several who have never been on a team before or even completed more than a lap or two, have joined the team this year and made great strides, too. I was a little wary of getting back into the pool, but Alford's patient style has made practicing with the group easy." - Nancy Olesin

---

About the Artist - TylerAnn Mack

TylerAnn Mack has been painting for over 6 years and has been working with other mediums for over 16 years.  A New Hampshire native and former swimmer herself, she channeled the flow of water and the freedom of being in water while creating these one of a kind works of art.  A graduate of the New Hampshire Institute of Art, TylerAnn currently lives in Massachusetts on the Cape where she will be able to find inspiration from her proximity to "our" beloved water.

Her artwork can be viewed and purchased by visiting:  www.tylerannmackart.com

Applications Open for Scholarship to 2016 USMS National Coaches Clinic - Due Aug 19

The NE-LMSC has approved three $500 scholarships to help defray expenses for coaches to attend the 2016 USMS National Coaches Clinic (NCC) in San Mateo, California on November 11-13, 2016. 

For more details on the Clinic please click here: http://www.usms.org/content/coachclinic 

In return for financial assistance, each of the selected coaches must do the following:

1. Write two articles for the NE-LMSC website/newsletter about a learning from the NCC -- e.g., a technique or series of drills -- in a manner that allows others to share and implement the knowledge;
2. Run a swimmers clinic sharing material from the NCC.  These clinics will be open to all LMSC members and provided at no cost to LMSC members (other than any applicable pool drop-in fees).  Clinics can be run during a normal workout time.
3. Support the other NCC attendees' clinics.
4. Provide at least two photos or other visuals from the NCC to share on NE-LMSC social media or website.

How to Apply

In order to apply for this scholarship, applicants must have achieved the USMS Level 2 coaching certification and must submit the following via email to NE Coaches Chair at NEcoaches@usms.org by 5 p.m. on August 19th:

• Their name and 2016 USMS membership number.
• A short essay describing why they want to attend the NCC.
• A description of how and where they will run a clinic following the NCC.

The Coaches Chair will also attend and adhere to the above requirements.  In addition the Coaches Chair will help support implementation of the free swimmer clinics.

A three-person subcommittee of NE-LMSC board members, including the Coaches Chair, will review and select the scholarship recipients by 5 p.m. on August 26th.

Remember, the scholarship application deadline is 5 p.m. on August 19th.

Karlyn Pipes Clinics Huge Success!

Contributed by Crystie McGrail, NELMSC Coaches Chair

Throw out everything you ever knew about swimming. That is what I did Saturday, during a long and exceptional day of learning at the hands of Karlyn Pipes of Aquatic Edge.

Karlyn is an extremely versatile swimmer, having set over 200+ Masters World records, including at least one in each stroke. She was inducted into the International Swimming Hall of Fame in 2015. Add that to running her own company of presenting swim technique clinics all over the world, and you've got one impressive resume!

We were fortunate that Karlyn was able to make herself available for three separate modules in just ONE day:

1. Coaches Only Workshop - Karlyn shared two presentations, the first on how to promote self-awareness in swimmers and the second on reasons for power failure. 
2. Faster Freestyle Swimming Clinic – Swimmers were introduced to techniques through Karlyn's Go Swim DVD on Freestyle and then moved to the pool. During this clinic participants from the coaches workshop were on deck to help facilitate and apply the principles they learned earlier. 
3. Multi-stroke Swimming Clinic – During this clinic, the other three strokes were explored. Again swimmers were first introduced to concepts via Karlyn's Go Swim DVD on All Strokes and then moved to the water. 

The presentation of material was awe-inspiring in the number of A-HA moments, simple techniques, and easily implemented tips! I left feeling ready to change swimming lives for the better and with every tool I needed to do it!

I also want to acknowledge Karlyn's incredible spirit - this day included 9 hours of presenting and facilitating technique content! Karlyn presented with vibrancy and grace the entire time! Though you could buy her DVD's, I highly suggest that attending her clinic in person because it is an extraordinary learning opportunity! Or maybe if you are lucky you can visit her in Kona, Hawaii and get the full Aquatic Edge experience!

In true Masters fashion, we relocated to the hot tub!

Links referenced at the clinic:

1 - swimming muscles engaged: https://www.youtube.com/watch?v=1rQ8iEGd2jk

2 - Faster Freestyle with VASA: https://www.youtube.com/watch?v=ZTQpF_mmg44 (there are actually 4 segments to this, if you look at the video list on the right they should appear)