Special Sets:
Workouts of a World Champion
with coach Gregg Troy
BY MICHAEL J. STOTT
In 2017, Coach Gregg Troy put together a plan to maximize Caeleb Dressel’s opportunities at the World Championships in Budapest. Following are eight workouts done by Dressel in his preparation for what resulted in a record seven gold medals.
From July 12-28, Gwangju, Korea will open its city for the 18th FINA World Aquatic Championships. Swimming will take place from the 21st to the 28th, where Caeleb Dressel hopes to reprise his otherworldly performance from 2017.
In Budapest, he won three races on the final night (50 meter free, 100 fly, 4×100 mixed medley relay), finishing the championships with two American and two world records.
At the meet’s conclusion, he admitted being tired, saying his preparation anticipated and planned for the fatigue. Modestly, he claimed his triumphs were nothing more than the culmination of a good short course season (concluding a college career that included 10 NCAA titles and 28 All-America honors), a fine year and a terrific seven-day meet. He advised the media: “There’s a lot more that goes into this than just the seven days that people see.”
The reality is that when you train with Gregg Troy, you commit to a quadrennial plan. His goal for you is to succeed at the international level. And Troy’s record in that arena is staggering. He has coached 68 Olympians (most notably, Ryan Lochte) and multiple world champions and world record holders. He has been a two-time U.S. Olympic assistant coach (1996, 2008) and was the men’s head coach in 2012.
THE TRAINING PROGRAM
“Our summer training for 2017 was broken up in the following fashion,” says Troy.
April: 3 weeks of aerobic training (no competition) Volume 50,000-60,000 weekly
First two weeks all long course
April/May: 3 weeks of endurance/aerobic training Volume 50,000
Finish quality work
May/June: 3 weeks
Volume 40,000-50,000
Race relative focus
June: 3 weeks of competition and race prep
Volume reduced weekly 10-20% based upon what response seen in training
July: 3 weeks—team camp
Final prep
To access the sets that Coach Troy used with Caeleb Dressel,
check out the full July 2019 issue of Swimming World Magazine, available now!
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FEATURES
019 CRUNCH TIME!
by Michael Randazzo
With the Olympic Games a little more than a year away, the U.S. men’s water polo team—whose head coach predicted a gold medal in Tokyo—has yet to qualify. They’ll get a chance to punch their ticket if they can finish first at the Pan American Games next month in Lima, Peru.
023 THE VALUE OF AQUATIC SPORTS: TEDDY CANN SAVES THE MAY
by Bruce Wigo
While serving as a seaman onboard the USS May in November 1917, Tedford “Teddy” Cann, an elite swimmer, water polo player and all-around athlete, risked his life to find—and fix—a leak in a flooded compartment, thereby saving the ship.
026 DESTINED FOR GREATNESS
by David Rieder
Perhaps it was always meant to be that Kyle Chalmers would be a champion swimmer. Despite his childhood dreams of playing professional football, he eventually decided to pursue swimming seriously in 2015. The next year, at 18, he won Olympic gold in the men’s 100 free. After undergoing heart surgery in 2017, he rebounded in 2018 to win a combined nine medals (five gold) at the Pan Pacs and Commonwealth Games. Now, all eyes are on Chalmers to win gold at this month’s World Championships.
COACHING
010 LESSONS WITH THE LEGENDS: RATKO RUDIC
by Michael J. Stott
014 SWIMMING TECHNIQUE CONCEPTS: PREVIEW OF THE INTERNATIONAL SWIM COACHES ASSOCIATION HALL OF FAME SUMMIT
by Rod Havriluk
The ISCA Hall of Fame Summit, Aug. 27-30, in Clearwater Beach, Fla., will once again include a wide variety of topics, international presenters and participants from many countries. The presentations will emphasize the WHY (the scientific basis) as well as the HOW (the strategies for applying the science) to improve swimmer performance.
016 PLAN B: COLLEGE CLUB TEAM OPTION (Part 2)
by Michael J. Stott
College Club Swimming has been offering more and more athletes the opportunity to continue participating in the sport they love. In Part 2 of this two-part series, Swimming World explores more personal perspectives from swimmers pursuing their aquatic passion while enjoying a college experience unencumbered by the demands of a varsity athlete.
020 SPECIAL SETS: WORKOUTS OF A WORLD CHAMPION
by Michael J. Stott
In 2017, Coach Gregg Troy put together a plan to maximize Caeleb Dressel’s opportunities at the World Championships in Budapest. Following are eight workouts done by Dressel in his preparation for what resulted in a record seven gold medals.
043 Q&A WITH COACH ANTHONY NESTY
by Michael J. Stott
044 HOW THEY TRAIN ROBERT FINKE
by Michael J. Stott
TRAINING
013 DRYSIDE TRAINING: EXERCISE EQUIPMENT SERIES—MULTI-EQUIPMENT PROGRAM FOR STRENGTH AND POWER
by J.R. Rosania
JUNIOR SWIMMER
046 UP & COMERS: RAQUEL MALDONADO
by Shoshanna Rutemiller
COLUMNS
008 A VOICE FOR THE SPORT
009 BEYOND THE YARDS
022 OFFICIAL WORD
025 DID YOU KNOW? MARK SPITZ & PIETER VAN DEN HOOGENBAND
030 2019 AQUATIC DIRECTORY
042 DADS ON DECK
047 GUTTER TALK
048 PARTING SHOT
Am I reading this wrong or are you suggesting Caeleb is cracking out 10k days as a 50/100m sprinter assuming one rest day?
Rob Walkden I’m thinking about that too ?
Rob Walkden yep not everyday but quite often according to the coaches at Gator.
They do it all the time
My daughter has trained with Coach Troy
And these sessions would be relevant to whom?
Jose Goos
Swam for Coach Troy; amazing coach!
This is proper training kids, no USRPT silliness