Special Sets: A Fun Change of Pace
With USA Swimming’s Master Coach Consultant Bob Steele
By Michael J. Stott
USA Swimming master coach consultant Bob Steele provides some favorite change-of-pace exercises that are designed to insert spice and fun into in-season training.
Swim training at its best requires a respite from black-line fever. When done right, the variation can reveal insights into athlete personality, motivation and often a dynamic that can leverage team energy down the road.
Several years ago, one Mid-Atlantic high school coach decided to alter practice with a water polo game. He formed coed teams, and some girls immediately assumed subordinate roles. One girl, a heretofore undistinguished freestyler, asserted herself befitting an Eastern European male player. She attacked the boys, dunking them with extraordinary upper body strength and earning the undying admiration of male and female teammates alike.
The coaches, surprised at the girl’s physical prowess, later learned she was a nationally-ranked rock climber. In time, she became an accomplished butterflyer.
Following are some favorite change-of-pace exercises from USA Swimming master coach consultant Bob Steele that are designed to insert spice and fun into in-season training. His coaching philosophy regarding these exercises is: “If it’s fun to watch, it’s fun to do.”
ROCK, PAPER, SCISSORS
Split groups into two teams of five for all lanes at each end of the pool. The first swimmer on each team starts from their end and races until they meet the person from the other team at mid-pool, and they play “rock, paper, scissors.”
The winner sprints to the opposite end, and the loser goes back to their team’s line. The second swimmer on the losing team sprints to stop the winner and does “R, P, S” with the same outcome. Continue with all the swimmers until one relay team touches the opposite end of the pool. Restart when a team wins.
CELEBRATIONS
At the end of practice, have the swimmers line up behind the backstroke pennants in a straight line. One at a time, swimmers sprint in with a beautiful touch, followed by a spectacular celebration. Each celebration must be different, with the winner receiving a prize.
BUCKET O’ BLOOD
Swimmers kick a 25 holding a pull buoy on the kickboard. At the 25, they drop the kickboard and use the pull buoy. At the next 25, they drop the pull buoy and swim. That is ONE “Bucket O’ Blood.” Prescribe three to six “Buckets o’ Blood” for the warm-up.
To access the complete list and 11 more fun swim training games from Bob Steele,
Check out the May/June 2020 issue of Swimming World Magazine, available now!
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FEATURES
020 TOSSED INTO TURMOIL
by Dan D’Addona
The spread of coronavirus disease 2019 (COVID-19) has had a far-reaching impact not only on everyday life, but also on the sport of swimming across the globe.
022 COVID-19 AFTERMATH: UNCERTAIN TIMES
by Dan D’Addona
While the coronavirus pandemic put a halt to sports around the world, the full financial impact of the pandemic will not be known for some time—especially in college sports, which could lead to uncertain and even a fearful future for the sport of swimming.
024 TIMING IS EVERYTHING
by David Rieder
Everyone knows how important timing is—races can be won or lost by hundredths of a second. For swimmers competing at the NAIA and NJCAA Championships, the most important timing was measured in days. Both associations were able to complete their championship meets just before other major sports championships were being canceled due to the threat of coronavirus.
026 SILVER LINING COULD TURN TO GOLD
by Michael Randazzo
The Olympic postponement was hardly perceived as a positive, but it could lead to hope and opportunity for any men’s or women’s water polo team that aspires to Olympic competition—including the United States’ national teams.
028 MENTAL PREP: BEFORE THE BEEP WITH ASHLEY TWICHELL
by Shoshanna Rutemiller
030 IMPACTING LIVES THROUGH COACHING
by David Rieder
Dave Durden, University of California and U.S. national team coach, simply refers to himself as a swim coach. But he’s also a leader, an expert at maximizing performance, removing doubt, instilling confidence and navigating young men through demanding situations.
034 CHASING THE ULTIMATE DREAM… TOGETHER
by David Rieder
Alex and Gretchen Walsh have worked their way up the pecking order of American swimming, and in 2021, the talented sisters from the Nashville Aquatic Club and two-time national champion Harpeth Hall School in Nashville, Tenn., will get their shot at their greatest goal: the Olympics!
038 TAKEOFF TO TOKYO: T ‘N’ T—A FRIENDLY RIVALRY FOR A DYNAMITE DUO
by John Lohn
During the Olympic campaign of 2000, Jenny Thompson and Dara Torres—complete opposites out of the pool, but with few differences as competitors—were engaged in a friendly, but not-so-easy rivalry—one that brought out the best in both swimmers.
042 TAKEOFF TO TOKYO:MISTY’S MAGICAL MOMENT
by John Lohn
The United States’ Misty Hyman turned in one of the biggest upsets in Olympic swimming history, beating Australia’s Susie O’Neill—the defending Olympic champion, world record holder and the host country’s favorite—in the women’s 200 fly at the 2000 Olympics in Sydney.
046 ISHOF: A DUKE, A MERMAID, A WAR AND THE FLU
by Bruce Wigo
COVID-19 isn’t the first pandemic disease to have brought the world of competitive swimming to a halt, and the 2020 Olympic Games are not the first to be postponed or canceled. This is the story of the years between 1914 and 1918, when the world was suddenly and unexpectedly turned upside down by events not so different from what our sport is experiencing today.
048 ISHOF: TRAGEDY & TRIUMPH AT U.S. TRIALS…60 YEARS AGO
by Bruce Wigo
Every U.S. Olympic Swimming Trials, since they were first held in 1904, has always seen favorites fail and underdogs rise to the occasion.
COACHING
016 SWIMMING TECHNIQUE CONCEPTS: THE VALUE OF HAND FORCE ANALYSIS: PART II—BACKSTROKE
by Rod Havriluk
Synchronized video and hand force data is an essential tool for optimizing technique. A coach can use the force data to pinpoint limitations, refer to the corresponding video images to explain changes and monitor a swimmer’s progress in improving technique.
018 SWIMMING TECHNIQUE CONCEPTS: THE VALUE OF HAND FORCE ANALYSIS: PART III—BREASTSTROKE
by Rod Havriluk
The two previous articles in this series (Part I—Butterfly and Part II—Backstroke) presented information about the value of using hand force analysis to identify specific technique elements that limit performance, and in many cases, substantially. This month’s article includes more general information about force analysis with a breaststroke example.
052 MOTIVATING SWIMMERS TO NEW HEIGHTS
by Michael J. Stott
Memorable are the sporting events where an athlete or team is “on fire.” Swimming World checks in with two high school and two age group coaches for insight into how that happens. Spoiler alert: the common denominator is “buy-in” from athletes who connect with a coach.
056 AEROBIC OVERLOAD: VOLUME REVISITED
by Michael J. Stott
In the first of two parts, Swimming World Magazine re-examines the role of volume in swim training.
058 SPECIAL SETS: CHANGE-OF-PACE FUN
by Michael J. Stott
USA Swimming master coach consultant Bob Steele provides some favorite change-of-pace exercises that are designed to insert spice and fun into in-season training.
060 SPECIAL SETS: STARTING OVER
by Michael J. Stott
Bruce Gemmell, head coach at Nation’s Capital Swim Club (Georgetown Prep site in North Bethesda, Md.) provides some sample sets—and some guidelines—for when it’s time to return to the water for training.
066 Q&A WITH COACH DOUG FONDER
by Michael J. Stott
067 HOW THEY TRAIN OLIVIA BRAY
by Michael J. Stott
069 Q&A WITH COACH RON & DON HEIDARY
by Michael J. Stott
070 HOW THEY TRAIN MADDIE SMITH AND EMILIA BARCK
by Michael J. Stott
TRAINING
012 DRYSIDE TRAINING: STROKE STRENGTH SERIES—FREESTYLE
by J.R. Rosania
015 DRYSIDE TRAINING: DRYLAND EXERCISES TO DO WHEN YOU CAN’T SWIM
by J.R. Rosania
JUNIOR SWIMMER
063 GOLDMINDS: THE MOST POWERFUL FORCE IN SWIMMING
by Wayne Goldsmith
The greatest power that swimmers can possess is the power of choice. With that one power, all swimmers—regardless of age, experience or level of swimming capability—can accelerate their improvement and realize the full extent of their potential.
072 UP & COMERS: FINN CONLEY
by Shoshanna Rutemiller
COLUMNS
010 A VOICE FOR THE SPORT
051 DID YOU KNOW? 1920 U.S. WOMEN’S OLYMPIC TEAM
073 GUTTERTALK
074 PARTING SHOT