{"id":315887,"date":"2018-06-27T16:24:02","date_gmt":"2018-06-27T23:24:02","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=315887"},"modified":"2018-06-27T16:32:35","modified_gmt":"2018-06-27T23:32:35","slug":"special-sets-presented-by-vasa-swimmers-ethan-harder-and-katharine-berkoff","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-swimmers-ethan-harder-and-katharine-berkoff\/","title":{"rendered":"Special Sets Presented By VASA:  Swimmers Ethan Harder and Katharine Berkoff"},"content":{"rendered":"<p>As a result of their performances at the USA Speedo Winter Junior Nationals in December, <strong>Ethan Harder<\/strong> (Billings Aquatic Club) and <strong>Katharine Berkoff<\/strong> (Missoula Aquatic Club) have emerged among the nation\u2019s top backstrokers in the Class of 2019.<\/p>\n<p>Harder clocked a 1:43.03 to win the 200 yard back, while Berkoff copped first in the 100 back in 51.95. Both continued their excellent showings in March at the Federal Way (Wash.) Sectionals. There Harder won the 100 and 200 back (47.59, 1:43.19), and posted some strong swims\/places\/drops in the 200 fly (1:46.80) and the 200-400 IM (1:47.75, 3:51.09). Berkoff won both backstrokes (51.93, 1:51.40) plus the 100 and 200 free (49.18, 1:46.81).<\/p>\n<p>Each is ranked No. 1 in the state for next year\u2019s class of swimmers. Nationally, Harder stands sixth and Berkoff eighth. In February, Harder was a multiple winner in the Montana State Short Course Championships, while Berkoff topped the podium in the state high school meet in the 100 back and 50 free.<\/p>\n<h2>ETHAN HARDER<\/h2>\n<p>Harder\u2019s training at Billings is directed by head coach <strong>Sean Marshall<\/strong>. The sample sets below are workouts from Billings\u2019 peak training block, alternating between aerobic, threshold and rainbow days.<\/p>\n<blockquote><p><span style=\"color: #800000;\">\u201cOn aerobic days, the kick is a major focus,\u201d says Marshall. \u201cSwimmers do shooters fly kick all out and at least half way underwater. In yards, Ethan gets a huge boost in speed and power off the last wall when he stays underwater and crushes his legs coming home.<\/span><\/p>\n<p><span style=\"color: #800000;\">\u201cAll of our warm-ups on the aerobic and threshold days are multiple rounds of descending intervals. Then we morph into more of a main set and a much higher aerobic base, building at the end.<\/span><\/p>\n<p><span style=\"color: #800000;\">\u201cI honestly believe that Ethan\u2019s high aerobic capacity and VO<sub>2<\/sub> max is the main driver of his recent success. He even splits his races on a regular basis. This past summer, he went 2:00.12 in the LC 200 back. Ethan split 29.01, 30.2, 30.5, 30.3 for a world Top 100 time, which earned him a spot on the USA National Junior team. Once he gets into rhythm, he\u2019s like a freight train. He can hold tempo at 1.4 consistently with an average of at least 13 meters underwater off each wall,\u201d says Marshall.<\/span><\/p>\n<p><span style=\"color: #800000;\">\u201cOn Rainbow days, we hit it quickly after a typical meet warm-up\u2014i.e., 400 to 600 stretch out followed by 3 x 200s free\/IM, alternating the IM parts with kick, scull and drill. Next is 8 x 50 IM order variable speed, odd build\/EZ even at SP3\/EZ. Then we get cranking on a threshold (EN2) set, an overload (EN3), finishing with a quality (SP1) set.<\/span><\/p>\n<p><span style=\"color: #800000;\">\u201cThe\u00a0goal of Rainbow day is to get athletes to train through three grueling sets and to increase overall effort and heart rates all the way through. After days like that, we normally don\u2019t get too many complaints when swimmers have multiple finals back-to-back at bigger meets,\u201d he says.<\/span><\/p>\n<p><span style=\"color: #800000;\">\u201cEthan has an IMX score of 5,100, thanks to his development and our team focus on diverse and middle-distance IM-based training. Such activity allows us to go either way in the competitive spectrum. In June, Ethan is set to represent Team USA at\u00a0 Mel Zajac Jr. International Swim Meet in Vancouver, B.C.,\u201d notes Marshall.<\/span><\/p><\/blockquote>\n<p style=\"text-align: center;\">Special Sets Sponsored by VASA<br \/>\n<script type=\"text\/javascript\" src=\"https:\/\/ads.swimmingworldmagazine.com\/absolutebm.aspx?b=1413\"><\/script><\/p>\n<p>&nbsp;<\/p>\n<p>The following sets are from the last block of training two weeks prior to taper for December\u2019s Short Course Juniors. All distances are shown in short course yards.<\/p>\n<p><strong>Nov. 27, 2017<\/strong><\/p>\n<p><strong>EN1 &#8211; K (Aerobic Day)<\/strong><\/p>\n<p><strong>WARM-UP<\/strong><\/p>\n<p><em>3x through:<\/em><\/p>\n<ul>\n<li>9 x 100 free swim; #s1-2 cruise @ 1:15, #3 strong @ 1:05 (each round through the strong interval drops :05)<\/li>\n<li>1 x 200 IM mix by round @ 4:00 (kick, scull\/swim, drill\/build)<\/li>\n<\/ul>\n<p><strong>KICK<\/strong><\/p>\n<ul>\n<li>1 x 300 streamline kick @ 5:00 (6 underwater fly kicks off each wall)<\/li>\n<li>5 x 100 KickBeast test set @ 4:00 (timed and recorded each 100 for Best Possible Average)<\/li>\n<\/ul>\n<p><strong>Coach Marshall:<\/strong> \u201cHarder\u2019s \u2018beast\u2019 average is 1:01s streamline kick back no board while doing 15 yards underwater off each wall.\u201d<\/p>\n<ul>\n<li>200 EZ swim<\/li>\n<\/ul>\n<p><strong>EN1 (AEROBIC SET)<\/strong><\/p>\n<p><em>3x through:<\/em><\/p>\n<ul>\n<li>2 x 200 free\/IM swim @ 3:00 (fly is 2-2-1 drill; breast is free\/kick)<\/li>\n<li>4 x 50 back\/breast swim @ :45 (descend interval by round by :05)<\/li>\n<\/ul>\n<p><strong>Nov. 28, 2017<\/strong><\/p>\n<p><strong>EN2 (Threshold Day)<\/strong><\/p>\n<p><strong>WARM-UP<\/strong><\/p>\n<p><em>2x through:<\/em><\/p>\n<ul>\n<li>3 x 200 free\/IM cruise @ 2:50 (fly 2-2-1 drill)<\/li>\n<li>4 x 50 best stroke mix @ :60 (scull\/drill w\/ naked paddles)<\/li>\n<li>1 x 400 free\/IM swim @ 6:00<\/li>\n<\/ul>\n<p>* On the 2x thru set 200s free\/IM, descend to spike effort; 50s are worst stroke; 400 free\/IM is spiked from dive<\/p>\n<p><strong>EN2 (Threshold Sets &#8211; 1 Round of Each)<\/strong><\/p>\n<p><strong>Distance<\/strong><\/p>\n<ul>\n<li>3 x 200 free swim PACE @ 2:30 (goal mile pace)<\/li>\n<li>Rest :60<\/li>\n<li>6 x 100 free swim PACE @ 1:20 (goal 500 pace)<\/li>\n<li>Rest :60<\/li>\n<li>1 x 1000 free swim &#8211; Hard\/TIMED (within :20 of best time)<\/li>\n<li>200 EZ Recovery<\/li>\n<\/ul>\n<p><strong>Mid-Distance<\/strong><\/p>\n<ul>\n<li>3 x 200 free swim\/IM &#8211; Hard @ 3:00 (Best Possible Average within :10 of best 200 IM time)<\/li>\n<li>Rest :60<\/li>\n<li>4 x 100 IM swim &#8211; Hard @ 1:40 (BPA)<\/li>\n<li>Rest :60<\/li>\n<li>8 x 50 best stroke pace @ :60 (200 goal pace)<\/li>\n<li>200 EZ recovery<\/li>\n<\/ul>\n<p><strong>Nov. 29, 2017<\/strong><\/p>\n<p><strong>BOW (Rainbow Day)<\/strong><\/p>\n<p><strong>WARM-UP<\/strong><\/p>\n<ul>\n<li>1 x 400 free swim cruise @ no time<\/li>\n<li>3 x 200 free\/IM MIX @ 3:20 (IM kick, IM scull, IM drill)<\/li>\n<li>8 x 50 IM order variable speed @ :60 (odd build\/EZ, even SP3\/EZ)<\/li>\n<\/ul>\n<p><strong>EN2 (Threshold)<\/strong><\/p>\n<p><em>2x through:<\/em><\/p>\n<ul>\n<li>6 x 50 best stroke PACE @ :60 (200 goal pace)<\/li>\n<\/ul>\n<p><strong>Coach Marshall:<\/strong> \u201cHarder does these backstroke. All are high-25, 26-low to a flip turn. If he goes PACE 50s to a hand touch, he can achieve high-24s, low-25s.\u201d<\/p>\n<ul>\n<li>50 EZ recovery<\/li>\n<li>12 x 25 best stroke USRPT @ :40 (100 goal pace)<\/li>\n<li>100 EZ recovery<\/li>\n<\/ul>\n<p>* On the 2x thru set, the stroke is swimmer\u2019s second best stroke<\/p>\n<p><strong>EN3 (Overload)<\/strong><\/p>\n<p><em>10x through:<\/em><\/p>\n<ul>\n<li>1 x 100 free swim FAST (under 500 goal pace by at least :01)<\/li>\n<li>50 EZ recovery<\/li>\n<\/ul>\n<p>* Each round is on 3:00 interval total<\/p>\n<p><strong>SP1 (Quality)<\/strong><\/p>\n<p><em>2x through:<\/em><\/p>\n<ul>\n<li>1 x 200 stroke RACE dive &#8211; TIMED (in heats)<\/li>\n<li>400 EZ recovery<\/li>\n<\/ul>\n<p style=\"text-align: left;\">* Each round is on 10:00 interval total<\/p>\n<p style=\"text-align: center;\">Special Sets Sponsored by VASA<br \/>\n<script type=\"text\/javascript\" src=\"https:\/\/ads.swimmingworldmagazine.com\/absolutebm.aspx?b=1412\"><\/script><\/p>\n<h2>KATHARINE BERKOFF<\/h2>\n<p>While <strong>Jay Friend<\/strong> has assumed the reins as head coach of the Missoula Aquatic Club, the team still benefits from the occasional presence of former coach <strong>David Berkoff<\/strong> (1988 and 1992 Olympic medalist\u2014two gold, one silver, one bronze\u2014and former world record holder).<\/p>\n<p>Berkoff revolutionized the sport with his 35-yard underwater prowess. These days, he still coaches the team\u2019s 8-and-unders and backstrokers\u2014\u201cwhen I help out,\u201d he says. A primary beneficiary has been his daughter, Katharine, who has ascended to national prominence in the dorsal stroke.<\/p>\n<p>What follows is a sample of some of the training that has established her as a rising force and a prime recruiting target of the 2023 college class.<\/p>\n<p>Here are some sample Berkoff sets:<\/p>\n<p><strong>Set #1<\/strong><\/p>\n<ul>\n<li>2,000 warm-up<\/li>\n<li>2 x 300 swim backstroke with paddles on 4:15, form over speed; 5 UW kicks off walls 1-3, 10 UW kicks off wall 4<\/li>\n<\/ul>\n<p><em>3x through:<\/em><\/p>\n<ul>\n<li>{100 easy on 2:00<\/li>\n<li>{4 x 75s ALL OUT on 2:00 from push<\/li>\n<\/ul>\n<p><strong>Coach Marshall:<\/strong> \u201cBerkoff held between 41.0 and 41.7 for all twelve 75s.\u201d<\/p>\n<ul>\n<li>{200 easy on 4:00<\/li>\n<li>1,000 warm-down set<\/li>\n<\/ul>\n<p><strong>Set #2<\/strong><\/p>\n<ul>\n<li>2,000 warm-up<\/li>\n<li>10 x 100 back on 1:20 (maintain form and 6 kicks off each wall)<\/li>\n<li>Rest :60<\/li>\n<li>200 back from push fast (Berkoff went 1:58.0)<\/li>\n<li>10 x 100 free on 1:15 (active recovery)<\/li>\n<li>100 back from push fast (Berkoff went 55.3)<\/li>\n<li>10 x 100 back on 1:20 (maintain form and 6 kicks off each wall)<\/li>\n<li>50 blast free from blocks (Berkoff went 24.3)<\/li>\n<li>500 warm-down set<\/li>\n<\/ul>\n<h2>BLAST FROM THE PAST<\/h2>\n<p>In revisiting his own training while swimming for Coach <strong>Richard Shoulberg<\/strong>, David Berkoff (1988 and 1992 Olympic medalist\u2014two gold, one silver, one bronze\u2014former world record holder and Katharine\u2019s dad) recalls doing a short course 6,000 yard free race when he was 25 years old. He completed that effort in 59:26.<\/p>\n<blockquote><p><span style=\"color: #800000;\">\u201cThat\u2019s probably something of which I am most proud because (Team Foxcatcher teammate) <strong>Sean Killion<\/strong> (1992 Olympian and American record holder in the 800 meter freestyle for 15 years from 1987 through 2002) watched it and couldn\u2019t believe I was going that fast for that long.<\/span><\/p>\n<p><span style=\"color: #800000;\">\u201cAnother set I did that was hard\u2014but not recommended\u2014was 16 x 50 underwater kick long course on 60 seconds. The first few were hard, but then got easier. I held about 35 to 37 seconds for each 50. We did some pretty tough training,\u201d\u00a0he says.<\/span><\/p><\/blockquote>\n<p>No kidding.<\/p>\n<p>About the Author:\u00a0<em><strong>Michael J. Stott<\/strong> is an ASCA Level 5 coach whose Collegiate School (Richmond, Va.) teams won nine state high school championships. He was named a 2017 recipient of NISCA\u2019s Outstanding Service Award.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As a result of their performances at the USA Speedo Winter Junior Nationals in December, Ethan Harder (Billings Aquatic Club) and Katharine Berkoff (Missoula Aquatic Club) have emerged among the<\/p>\n","protected":false},"author":59,"featured_media":315890,"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":[3,68871],"tags":[65088,68869,56016,68868,68870],"class_list":["post-315887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-vasa-special-sets","tag-ethan-harder","tag-jay-friend","tag-katharine-berkoff","tag-sean-marshall","tag-special-sets-sponsored-by-vasa"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - 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He attended Olympic Games in 1972, 1976, 1996 and has covered Olympic Trials and numerous NCAA championships for Swimming World. He has interviewed swimmers and coaches from every Olympic Games since 1936. He is an ASCA Level 5 coach and his high school swim teams have won nine state championships. He has been involved in swim team administration for more than 35 years and been a Ben Franklin Award recipient as a part of Swimming World\u2019s editorial team. 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