{"id":325981,"date":"2018-08-17T11:00:41","date_gmt":"2018-08-17T18:00:41","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=325981"},"modified":"2019-01-22T10:40:20","modified_gmt":"2019-01-22T17:40:20","slug":"special-sets-presented-by-vasa-ncaa-pre-season-sets","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-ncaa-pre-season-sets\/","title":{"rendered":"Special Sets Presented by VASA: NCAA Pre-Season Sets"},"content":{"rendered":"<p><em>This special set piece concentrates on college preseason practices before the start of the official season.<\/em><\/p>\n<p>As college swimmers return to campus in the fall, they are faced with the prospect of starting over or continuing a summer of successful training. NCAA rules regulate the amount of preseason activity that supervised athletes can perform.<\/p>\n<blockquote><p><span style=\"color: #622bc2;\">\u201cD-I and D-II are allowed a 144-day season in which they are permitted 20 hours of required countable athletically related activity (CARA),\u201d says <strong>Joel Shinofield<\/strong>, executive director of the College Swim Coaches Association of America. \u201cDuring the school year, outside of the 144-day declared season, teams are allowed eight hours of CARA per week with slightly different policies on use. Coaches have flexibility on when to start their 144 days and how they plan the periods of 20-hour weeks and eight-hours weeks,\u201d he says.<\/span><\/p><\/blockquote>\n<p>Preseason conditioning is rife with different approaches, and coaches are ingenious in concocting various forms of training to persuade returning natives to get with their programs. Before classes even start, often the weight room becomes a coaches\u2019 library of choice. Holding class outside is another. At Georgia, Coach <strong>Jack Bauerle<\/strong> entreats athletes to push 45-pound barbell plates across an Astroturf practice field. They push \u201cwith their hands, pumping their legs very close to the ground. We usually do relays. If they win, they can sit one out,\u201d he says.<\/p>\n<p>Running is done at Sanford Stadium, where \u201csteps are very much a part of our August\/September tradition\u2014so much so that some of the second-year kids actually do some before they ever come back,\u201d says Bauerle.<\/p>\n<p>When <strong>Randy Reese<\/strong>, now at Clearwater Aquatic Team, was at the University of Florida, his team did a lot of river swimming. They also did plenty of \u201cwheels,\u201d whereby swimmers rolled themselves up stadium ramps on two-by-fours strapped to a small set of wheels. Swimmers placed the contraption under their knees, laid out in a push-up position, and then used their hands to propel themselves up the inclines in Ben Hill Griffin Stadium.<\/p>\n<p>Not to be outdone, D-III programs are also all-in, albeit on a little different level than D-I and D-II programs. \u201cAll divisions are allotted a certain number of weeks that they can have official workouts, which are defined as structured practices under the direction of a coach,\u201d says Denison coach <strong>Gregg Parini<\/strong>. \u201cTypically, D-I\/D-II programs are given more weeks than D-III, which is allotted 19 weeks of official practice.<\/p>\n<p>\u201cCounting back 19 weeks from the last non-championship meet of the year gives us the starting date of our season. Weeks in which the athletes are not involved in official practices (i.e., Thanksgiving week) do not count against the 19 weeks,\u201d he says. Parini also notes that some conferences have more restrictive rules than the NCAA\u2014thereby cutting back on training opportunities for their athletes.<\/p>\n<p>D-III school approaches regarding preseason practices vary widely. When she was at Washington &amp; Lee, the team did not normally have preseason practices, says past captain <strong>Susan Crook<\/strong>. \u201cWhen we did, our coach often gave us sets,\u201d she says.<\/p>\n<p>At Denison, home of the men\u2019s 2016 national champions, the coaching staff posts workouts for the swimmers to use during rec\/lap swims that are open to the entire campus.\u00a0\u201cOur senior leadership focuses its attention on team-building exercises during the preseason that will ultimately carry over to the regular season. Per NCAA rules, workouts during the preseason are strictly voluntary\u2014a rule we take seriously and abide by consistently,\u201d he says.<\/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=1413\"><\/script><\/p>\n<h3>KENYON WORKOUTS<\/h3>\n<p>At rival Kenyon, forever a dominant D-III aquatic force and runner-up to Denison in March, preseason training is captain-centric. \u201cI think the biggest idea the seniors at Kenyon try to incorporate in pre-practice is preparation. Very literally, this means bringing everyone to a point where they can handle the workload associated with the season physically and understand the basic terminology\/practice structure,\u201d says <strong>Wes Manz<\/strong>, a former captain and member of the Lords\u2019 2015 winning 200 medley and freestyle relays.<\/p>\n<blockquote><p><span style=\"color: #622bc2;\"><strong>\u201cIt also means providing the basics of what is to come once the rigors of the real season hit. We try to construct the captain\u2019s practice schedule so athletes can make necessary changes to succeed in their academic endeavors\u2014before they\u2019re asked to run full-bore, building into the season.<\/strong><\/span><\/p>\n<p><span style=\"color: #622bc2;\"><strong>Returning to campus, there is a wide-range of physical fitness within the team. This is the result of many factors largely, I believe, because of the inability of our college coaches to run a club team. This puts all D-III teams in a precarious position to start the year. Start too hard, too early, and you risk injuring those who took the summer off. Start too slowly, too late, and you\u2019re banking on the conference meet as your only solid option for NCAA cuts (like the NESCAC). This requires the seniors to have an honest idea of where their teammates are and adjust the work accordingly,\u201d says Manz.<\/strong><\/span><\/p><\/blockquote>\n<p>Kenyon has a tradition of selecting captains at the conclusion of the season. \u201cThis gives the entire senior class a unique opportunity to reach the team on a more individual level. While the seniors act as a unit to create and run team-wide swim workouts, seniors associated with different training groups help bring the freshmen along in more specific workouts, such as sprint lifting versus distance dryland,\u201d he says.<\/p>\n<h3>Wes Manz Sample Workout<\/h3>\n<p><strong>WARM-UP<\/strong><br \/>\n\u2022 300 easy<br \/>\n\u2022 2 x 150 easy &#8211; 25 kick\/50 swim free<br \/>\n\u2022 6 x 50 moderate &#8211; 25 drill\/25 swim choice<br \/>\n\u2022 4 x 25 variable sprint &#8211; fast\/easy, easy\/fast, easy, fast<br \/>\n1,000 (1,000)<\/p>\n<p><strong>MAIN 1 &#8211; 4 ROUNDS<\/strong><br \/>\n\u2022 2 x 50 swim moderate &#8211; IM order by round<br \/>\n\u2022 4 x 50 kick moderate\/fast &#8211; choice<br \/>\n\u2022 1 x 50 easy<br \/>\n\u2022 2 x 100 swim moderate\/fast &#8211; free on short interval<br \/>\n3,200 (2,200)<\/p>\n<p><strong>MAIN 2 &#8211; 2 ROUNDS<\/strong><br \/>\n\u2022 1 x 75 moderate &#8211; technique swimming, main stroke<br \/>\n\u2022 4 x 25 easy &#8211; skull\/drill by 25<br \/>\n\u2022 1 x 75 easy &#8211; free<br \/>\n3,700 (500)<\/p>\n<p><strong>WARM-DOWN<\/strong><br \/>\n\u2022 200 easy &#8211; loosen<br \/>\n3,900 (200)<\/p>\n<p style=\"text-align: center;\">Special Sets Sponsored by VASA<\/p>\n<p style=\"text-align: center;\"><script type=\"text\/javascript\" src=\"https:\/\/ads.swimmingworldmagazine.com\/absolutebm.aspx?b=1412\"><\/script><\/p>\n<p>Another Kenyon captain and distance ace, <strong>Mariah Williamson<\/strong>, graduated in 2016 as a 15-time All-American. For her career, she finished top eight in all 12 individual events she swam at NCAAs.<\/p>\n<p>Given the NCAA prohibition against early coach involvement, Kenyon official practices usually began toward the end of September. \u201cFor the first couple weeks of school, the senior class writes practices and organizes a lifting schedule,\u201d says Williamson. \u201cGiven that we vote on captains at season\u2019s end, the whole senior class generally works together to lead the rest of the team during these weeks.<\/p>\n<blockquote><p><span style=\"color: #622bc2;\"><strong>\u201cWe don\u2019t typically write intervals beforehand, although sometimes we make suggestions. There\u2019s a wide variation of fitness levels during the first few weeks back, so some people may be able to make an interval that others can\u2019t. We generally work through these practices in groups based on preferred intervals, but the whole team is in the pool at once, so it feels like a \u2018real\u2019 practice. These sessions aren\u2019t mandatory, but most of the team makes an effort to be there, so there\u2019s generally a good turnout,\u201d says Williamson.<\/strong><\/span><\/p><\/blockquote>\n<p>Following is another example of a Kenyon set during the first weeks of the season when the pool is set in long course meters:<\/p>\n<p>\u2022 1 x 300 freestyle, open turns<br \/>\n\u2022 3 x 100 choice, 50 kick\/50 swim<br \/>\n\u2022 6 x 50 choice, odds scull\/swim evens drill\/swim<br \/>\n\u2022 1 x 200 free, NS (negative split) easy\/moderate, emphasize turns (fast into\/dolphin kicking out of)<br \/>\n\u2022 3 x 100 free SD (step down, descend) 1-3<br \/>\n\u2022 8 x 50 IMO 1 kick\/drill 1 drill\/swim (moderate)<br \/>\n\u2022 3 x 100 IM SD 1-3<br \/>\n\u2022 1 x 200 kick easy, on your back working on streamline<br \/>\n\u2022 3 x 100 kick choice moderate<br \/>\n\u2022 6 x 50 kick fast, choose a challenging interval<br \/>\n\u2022100 easy cool-down<br \/>\n(3,000 meters total)<\/p>\n<p>* * *<\/p>\n<p><strong>Arthur Conover<\/strong> was Kenyon\u2019s 1650 national champion in 2015 and will be counted on as one of the team\u2019s leaders for the 2016-17 season. He was all-in when swimmers arrived on campus in September, joining other seniors who split dryland, lifting and in-water responsibilities.<\/p>\n<p>\u201cI have three focuses for fall practices:<\/p>\n<p>\u2022 Fostering a team dynamic: for the first few practices together as a new team, we want everyone to feel that they are doing things together.<\/p>\n<p>\u2022 Introducing the freshmen and reminding the team of practice conventions: we use a color system to dictate intensity, so we want to teach the system to freshmen and refresh it for returning swimmers.<\/p>\n<p>\u2022 Giving swimmers the opportunity to swim a practice that challenges them properly: since swimmers will be in different places fitness-wise, and considering that we want to foster a team dynamic, this means having a couple options for finishing points.<\/p>\n<h3>Arthur Conover Sample Workout<\/h3>\n<p><strong>OPTION #1 (LC)<\/strong><br \/>\nWARM-UP<br \/>\n\u2022 300 easy freestyle<br \/>\n\u2022 3 x 100, scull\/swim by 25<br \/>\n\u2022 6 x 50, 25 choice, 25 freestyle<\/p>\n<p><strong>MAIN SET<\/strong><br \/>\n3 rounds of the following:<br \/>\n\u2022 3 x 50 kick, 1 easy, 1 moderate, 1 fast<br \/>\n\u2022 100 IM, ascend by round fast to easy<br \/>\n\u2022 100 freestyle, descend by round easy to fast<br \/>\n\u2022 50 easy and regroup for the next round.<br \/>\n(Option #1 to finish: 100 easy, total 2,200)<\/p>\n<p><strong>OPTION #2 (LC)<\/strong><br \/>\nWARM-UP AND MAIN SET<br \/>\n\u2022 Same as Option #1<br \/>\nAdd 4 rounds of the following:<br \/>\n\u2022 2 x 50 IMO by round, kick\/drill by 25<br \/>\n\u2022 4 x 25 variable sprint (1 fast\/easy, 1 easy\/fast, 1 easy, 1 fast)<\/p>\n<p>(Option #2 to finish: 100 easy, total 3,000)<\/p>\n<p><strong>OPTION #3 (LC)<\/strong><br \/>\nOption to do next set once or twice. If twice, pull second round.<br \/>\n\u2022 400 free easy<br \/>\n\u2022 300 free easy\/moderate<br \/>\n\u2022 200 free moderate<br \/>\n\u2022 100 free fast<br \/>\n\u2022 Finish (100 easy, total 4,000 or 5,000)<\/p>\n<blockquote><p><span style=\"color: #622bc2;\"><strong>\u201cThese practices are optional, but highly encouraged,\u201d says Conover. \u201cWe ask that swimmers attend at least four per week, but we will hold seven or eight weekly. In addition to this, there will be three scheduled times for freshmen to lift with upperclassmen to learn what we do in the weight room.\u201d<\/strong><\/span><\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>This special set piece concentrates on college preseason practices before the start of the official season. As college swimmers return to campus in the fall, they are faced with the<\/p>\n","protected":false},"author":56,"featured_media":290721,"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":[3,18,68871],"tags":[25680,27376,4914,25684,68870,53928],"class_list":["post-325981","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-coaches-education","category-vasa-special-sets","tag-arthur-conover","tag-division-iii","tag-kenyon-college","tag-mariah-williamson","tag-special-sets-sponsored-by-vasa","tag-training"],"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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