Special Sets: The Work of Fast-Rising Teen Stella Canoles of Orinda Aquatics (Sample Workouts Included)
By MICHAEL J. STOTT
Stella Canoles: Meet “TR” (The Rocket)
Every coach treasures a special talent. Orinda Aquatics coach Don Heidary has one in Stella Canoles, a freestyle/butterfly/IM specialist from Lafayette, Calif., who, in only two years of club swimming, has become one of the fastest 14-year-olds in the nation.
Two years ago, Canoles was swimming in the summer league at Las Trampas. Under Heidary’s care, she is ranked in USA Swimming’s Top 10 in seven short course (yards) and long course events, holding one summer national, two winter open and four winter junior cuts.
Canoles has laid claim to four Pacific Swimming records in the 50 SCY and LC freestyles, and is a part of the 200 and 400 free quartets. Her 25.71 LC 50 free is the second fastest nationally (13th historically for 13-14s), and her short course version (22.89) ranks fourth. In the 100 yard (49.76) and 100 meter (56.79) freestyles, she ranks third in the country. And…she is also a member of six Top-10 relays.
The rest of her résumé reads as follows:
Outstanding performances at meets such as Winter Juniors and the Mesa 18&U Spring Cup have become a calling card. Others have recognized her talent as well. Canoles closed her spring by attending the USA Swimming Western Zone Select Camp.
A COACH’S VIEW
“Stella’s greatest accomplishments have not been in the pool,” says Heidary. “She is as dedicated, mature, focused, positive, selfless and humble as any athlete could possibly be! She is an innate leader and an impeccable role model—and an absolute privilege to work with.
“The team does not see Stella as an accomplished athlete, but as a supportive, caring teammate who seeks to be her (and the) best in every aspect of the sport beyond the pool. I call her “TR” (The Rocket) for her incredible closing speed in relays.
“Fun Fact: Favorite food is Crumbl Cookie…and she hopes to have her own franchise one day!”
TRAINING/SET PREPARATION FOR 50 METER FREE
Heidary notes that the general focus for Stella is:
- Building leg strength (for last 15 meters of race)
- Maintaining distance-per-stroke (length and body line) through 50 meters
- Swimming the race without breathing (and without breaking down)
- Maximizing start and underwater speed to the optimal breakout point
Canoles has done very little threshold work. Her race endurance has been built with aggressive sets like the following:
Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” is in its third printing, and is available from store.Bookbaby.com, Amazon, B&N and book distributors worldwide.