{"id":315128,"date":"2018-07-05T11:00:27","date_gmt":"2018-07-05T18:00:27","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=315128"},"modified":"2018-07-05T16:12:08","modified_gmt":"2018-07-05T23:12:08","slug":"how-they-train-sara-daher-sponsored-by-tritonwear","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-sara-daher-sponsored-by-tritonwear\/","title":{"rendered":"How They Train Sara Daher &#8211; Sponsored by TritonWear"},"content":{"rendered":"<p>\u201cGone, but not forgotten\u201d barely describes the impact that 2017 Bates\u00a0College graduate and 23-time All-American <strong>Sara Daher<\/strong> had on Bates swimming.\u00a0In four years, she led the Bobcats to four NCAA Division III finishes among the\u00a0top 17, including 11th in 2015 and 13th in 2017. The Marblehead, Mass. stalwart\u00a0was a six-time A-A her senior year, setting school records in the 100-200 yard free\u00a0(51.26, 1:50.6) and back (55:49, 1:59.62) and 200 IM (2:02.42).<\/p>\n<p>Daher was team captain and Bates Athlete of the Year in her final season,\u00a0four-time team MVP (voted on by the swimmers) and the 2017 Bates Senior\u00a0Citation winner (Hall of Fame award). Says Coach <strong>Peter<\/strong> <strong>Casares<\/strong>, \u201cSara was a no-nonsense and hardworking athlete, but more importantly, fiercely loyal and a\u00a0tremendous teacher. She was a professional from Day 1. Her ability to work hard\u00a0and her attention to detail was exceptional.\u201d<\/p>\n<p>Casares attributes part of Daher\u2019s success to the background and relationship\u00a0with her North Shore YMCA club coach, <strong>Jim Houlihan<\/strong>: \u201cHe helped her create an\u00a0aerobic base through very tough IM-focused sets.<\/p>\n<p>\u201cWe did fewer yards at Bates, but our workouts allowed for faster daily\u00a0speeds. Sara also bought in to our lifting goals 100 percent. She improved in every\u00a0event from the 400 IM to her 50 free. That improvement can be traced back to her\u00a0aerobic background, coupled with her ability to work hard\u2014and be totally engaged\u00a0in all the weight room and pool workouts.<\/p>\n<p>\u201cWe preach that engagement in practice is more important than volume. She\u00a0lived that daily. From dolphin kicks to breathing patterns to percent effort and\u00a0heart rate goals, she was always doing things right. Even if we asked for something\u00a0ridiculously hard\u2014or something she hated (e.g., three-breath 50s)\u2014she found a\u00a0way to do it right. That truly created an athlete who could perform well in every\u00a0environment\u2014from dual meets to NCAAs. Whether she felt great, or fatigued, she\u00a0was fast when she needed to be,\u201d says Casares.<\/p>\n<p>\u201cOne of her top goals every day was to make sure her teammates were\u00a0having fun. Even if she was disappointed in her practice or swim, she would put\u00a0that aside and find a teammate. Inevitably, I would hear an uproar of laughter from\u00a0her and the group around her. She understood how hard this sport was and wanted\u00a0everyone to realize how much fun it was to be together, united, like a family.<\/p>\n<p>\u201cPsychologically, she had an idea of what time she wanted to go at meets,\u00a0but never talked times. It was more important for her to know her plan and execute.\u00a0She bought into our philosophy of, \u2018If you swim the race right, the right time will\u00a0be on the board,\u2019\u201d he says.<\/p>\n<h3>DAHER SAMPLE SETS<\/h3>\n<p>\u201cOn training trip her sophomore year, we did 5 x 500 broken&#8230;as 3 x 100\u00a0free on 1:30 (just make it), 1 x 200 specialty stroke FAST. I remember she was\u00a0within 10 seconds of her lifetime best the whole way\u2014even though she initially\u00a0thought I was crazy,\u201d says Peter Casares, head coach of men\u2019s and women\u2019s\u00a0swimming at Bates College (Lewiston, Maine).<\/p>\n<p><strong>Set #1<\/strong><\/p>\n<p>12 x 150 as follows:<br \/>\n\u2022 1-4: 100 free fast @ 1:20, 50 free easy @ 1:00<br \/>\n\u2022 5-8: 100 specialty fast @ 1:30, 50 free easy @ 1:00<br \/>\n\u2022 9-12: 50 specialty fast @ :45, 100 free easy @ 1:30<\/p>\n<p><strong>Set #2<\/strong><\/p>\n<p>5 x 400 as follows:<br \/>\n\u2022 100 fast from a dive @ 1:30<br \/>\n\u2022 200 loosen @ 3:30<br \/>\n\u2022 100 fast from a push @ 1:45<br \/>\nTry to hit your lifetime best 200<\/p>\n<p><strong>Set #3<\/strong><\/p>\n<p>\u2022 4x [175 fast + 25 easy] @ 4:00<br \/>\nGoal was to be faster than your lifetime best 200<br \/>\n\u2022 300 easy<br \/>\n\u2022 8 x 25 with Tempo Trainer at 200 pace @ :15 rest<br \/>\n\u2022 200 easy<br \/>\n\u2022 6 x 15-yard tethered sprints at 50 pace @ 1:00<\/p>\n<p><strong>PROGRESSION OF TIMES<\/strong><\/p>\n<p>SCY 2013\/HS 2014 2015 2016 2017<br \/>\n100 Free \u2014 \u2014 52.6 52.1 51.2<br \/>\n200 Free 1:56.6 1:52.5 \u2014 \u2014 1:50.6<br \/>\n100 Back 58.7 \u2014 \u2014 56.3 55.4<br \/>\n200 Back 2:04.0 2:02.2 2:01.5 2:01.9 1:59.6<br \/>\n200 IM 2:05.7 2:03.7 2:02.5 2:02.6 2:02.4<br \/>\n400 IM 4:31.3 4:23.8 4:24.3 4:22.3 \u2014<\/p>\n<p><a href=\"https:\/\/www.tritonwear.com?utm_campaign=Swimming%20World%20Editorial&amp;utm_source=Swimming%20World&amp;utm_medium=Sponsored%20Editorial&amp;utm_content=lead%20in%20copy%20link\" target=\"_blank\" rel=\"noopener\"><strong>TritonWear<\/strong><\/a> has a tremendous amount of data on training and racing.\u00a0 <a href=\"https:\/\/www.tritonwear.com?utm_campaign=Swimming%20World%20Editorial&amp;utm_source=Swimming%20World&amp;utm_medium=Sponsored%20Editorial&amp;utm_content=lead%20in%20copy%20link\" target=\"_blank\" rel=\"noopener\">Click Here To Learn More<\/a><\/p>\n<p><em>This article originally ran in the <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-december-2017-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener\">December 2017 issue<\/a> of\u00a0<\/em><em>Swimming World Magazine.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cGone, but not forgotten\u201d barely describes the impact that 2017 Bates\u00a0College graduate and 23-time All-American Sara Daher had on Bates swimming.\u00a0In four years, she led the Bobcats to four NCAA<\/p>\n","protected":false},"author":56,"featured_media":315132,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,7],"tags":[58441,33329,52864,61850],"class_list":["post-315128","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-usa","tag-how-they-train","tag-sara-daher","tag-tritonwear","tag-tritonwear-news-page"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>How They Train Sara Daher - Sponsored by TritonWear<\/title>\r\n<meta name=\"description\" content=\"TritonWear presents &quot;How They Train,&quot; 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