{"id":314429,"date":"2018-06-28T11:00:44","date_gmt":"2018-06-28T18:00:44","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=314429"},"modified":"2018-06-28T15:58:45","modified_gmt":"2018-06-28T22:58:45","slug":"tritonwear-how-they-train-ross-want","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/tritonwear-how-they-train-ross-want\/","title":{"rendered":"How They Train Ross Dant – Sponsored By TritonWear"},"content":{"rendered":"

Hickory Foundation YMCA distance ace Ross Dant<\/strong> continues to build a whale of a resum\u00e9. Last year at age 15, he was the youngest male at U.S. Olympic Trials. Seeded 90th out of 97 swimmers, he posted a 15:41.56 to finish 44th. A little more than a year later, he is a member of USA Swimming\u2019s national junior team.<\/p>\n

In April at the YMCA Short Course Nationals, Dant won the 500, 1000 and 1650 yard freestyles (4:21.33, 8:57.64, 14:57.03\u2014a Y national record by more\u00a0than 10 seconds) and finished fourth in the 400 IM (3:53.56).<\/p>\n

He also competed well at this summer\u2019s USA Swimming National Championships before posting impressive results at the YMCA Long Course Championships in August. There he set a second national record, this time in the 400 meter free (3:56.82), and placed second in the 200 free (1:53.50) and 200 fly (2:05.40), third in the 200 back (2:04.39) and eighth in the 100 back (59.29) to continue what has been an extraordinary last 18 months.<\/p>\n

Dant currently holds 12 North Carolina Swimming state records. With two years of high school remaining, collegeswimming.com ranks him second in the state of North Carolina and sixth nationally in the Class of 2019. Globally, he is ranked first in the 800 meter free and third in the 1500 for 16-and-unders for the year 2017.<\/p>\n

Says coach Jon Jolley<\/strong>, \u201cRoss is a very unique athlete, and we are lucky to have him on the team. He is the real deal. He is not just a fast athlete\u2014he is humble and a great leader to his teammates. He has what I call the \u2018it\u2019 factor. You can\u2019t teach it. You can\u2019t coach it. People either have it or they don\u2019t.<\/p>\n

\u201cOn a daily basis, his goal is to bring his teammates to a higher level. He is also great with the younger swimmers, sometimes even giving them a pep talk before a big set at practice.<\/p>\n

\u201cOur goal is to develop Ross into the most well-rounded athlete he can be,\u201d Jolley said.<\/p>\n

SAMPLE LONG COURSE SETS<\/h3>\n

Set #1<\/strong><\/p>\n

Focus of the set: 400s
\n3x the following with a 2:00 break between rounds:
\n\u2022 100 @ 1:20
\n\u2022 200 @ 2:30
\n\u2022 300 @ 3:30
\n\u2022 400 @ 4:20 (Ross was 4:14, 4:16, 4:14 on the 400s)<\/p>\n

Set #2<\/strong><\/p>\n

Swim straight through<\/p>\n

Coach Jolley: \u201cSwimmers dread this one, but they embrace the hard work.\u201d<\/p>\n

30 x 100<\/p>\n