{"id":329788,"date":"2018-09-19T11:00:12","date_gmt":"2018-09-19T18:00:12","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=329788"},"modified":"2019-01-22T10:37:49","modified_gmt":"2019-01-22T17:37:49","slug":"special-sets-presented-by-vasa-early-season-sets","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-early-season-sets\/","title":{"rendered":"Special Sets Presented by VASA: Early Season Sets"},"content":{"rendered":"<p><em>Long before the first day of high school practice\u2014whether it be fall, winter\u00a0or spring\u2014coaches are hard at work mapping out team organization,\u00a0season plans and daily sets. Here\u2019s a sample workout that Miramonte\u00a0(Orinda, Calif.) High School\u2019s Coach Don Heidary uses to help roll his\u00a0swimmers back into the rigors of the high school season as well as another\u00a0sample early-season set from Coach Polly Linden of Harpeth Hall School\u00a0(Nashville, Tenn.)<\/em><\/p>\n<p><strong>Don Heidary<\/strong>, co-founder of Orinda Aquatics (with his brother, <strong>Ron<\/strong>),\u00a0has coached the Miramonte High School team for the last 27 years. While he\u00a0has a number of water polo players and some year-round swimmers, his high\u00a0school team is amply populated with seasonal athletes. With a diverse cast,\u00a0he has produced more than 150 All-American and national-level swimmers,\u00a0and his teams have finished among the top three at California\u2019s competitive\u00a0North Coast Section Championships more than 25 times.<\/p>\n<p>Reminders of TEAM permeate every aspect of the Miramonte culture.\u00a0Once the team meets and before the first stroke is taken, Heidary introduces\u00a0three key concepts: team culture, swimmer\/group assessment and stroke\u00a0development.<\/p>\n<p>An overriding theme is Mats (Matadors) Pride. Among other activities\u00a0is an early captain\u2019s dinner, use of games to help with team building, a\u00a0discussion of team goals and what it means to be an athlete.<\/p>\n<p>With a no-cut policy, Miramonte athletes (approximately 120 are\u00a0evenly divided into varsity and junior varsity groups), Heidary\u2019s goal is to\u00a0get to know and\/or catch up with all of his swimmers. Next comes an\u00a0evaluation of the team rosters after which he assigns swimmers to the\u00a0appropriate training groups. He also prepares spreadsheets to monitor\u00a0attendance, effort, maturity and team commitment\u2014all which play into daily\u00a0coaching and year-end lettering considerations.<\/p>\n<p>Once on deck, Heidary\u2019s focus turns to technique.<\/p>\n<blockquote><p><span style=\"color: #008000;\"><strong>\u201cSince most\u00a0swimmers come from sprint-driven summer leagues and have been out of\u00a0the water for a few months, I look at distance per stroke as well as\u00a0underwater body position and speed. Initially, we concentrate on light-to-moderate aerobic swimming, aggressive kicking and turn technique. All of\u00a0this is in the context of discussions on stroke keys, fundamental\u00a0development and the introduction of base drills,\u201d he says.<\/strong><\/span><\/p><\/blockquote>\n<p>Following is a sample early-season varsity workout of 5,500 meters.\u00a0The emphasis is on moderate aerobic swimming, stroke development and\u00a0kicking.<\/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<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"329789\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-early-season-sets\/special-sets-vasa-early-season-sets\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/09\/special-sets-vasa-early-season-sets.png\" data-orig-size=\"593,550\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"special-sets-vasa-early-season-sets\" data-image-description=\"&lt;p&gt;special-sets-vasa-early-season-sets&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Photo Courtesy:&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/09\/special-sets-vasa-early-season-sets-593x500.png\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/09\/special-sets-vasa-early-season-sets.png\" class=\"aligncenter wp-image-329789 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/09\/special-sets-vasa-early-season-sets.png\" alt=\"special-sets-vasa-early-season-sets\" width=\"593\" height=\"550\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/09\/special-sets-vasa-early-season-sets.png 593w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/09\/special-sets-vasa-early-season-sets-533x494.png 533w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/09\/special-sets-vasa-early-season-sets-216x200.png 216w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/09\/special-sets-vasa-early-season-sets-150x139.png 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/09\/special-sets-vasa-early-season-sets-500x464.png 500w\" sizes=\"auto, (max-width: 593px) 100vw, 593px\" \/><\/p>\n<p><strong>Polly Linden<\/strong>, coach at Harpeth Hall School in Nashville, Tenn., enters\u00a0the 2016-17 interscholastic season on quite a run. Last season, her\u00a0Bearacudas won their third straight girls\u2019 Tennessee state championship and\u00a0placed third in the NISCA National Team Dual Meet Rankings for\u00a0independent schools with an enrollment of less than 900 students.<\/p>\n<p>While she had three girls who went to this past summer\u2019s U.S.\u00a0Olympic Trials (two from middle school and one from high school), her\u00a0team also has a number of non-USA Swimming swimmers.<\/p>\n<p>Linden has one bellwether set that she introduces early in the season.<\/p>\n<blockquote><p><strong><span style=\"color: #008000;\">\u201cIt\u2019s a great way to see where our girls are,\u201d she says. \u201cThey will definitely\u00a0see this set again later in the season. Although it is a tough set, the girls\u00a0always feel good about themselves when they are able to make all of their\u00a0intervals and\/or have shown improvement.<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #008000;\">\u201cIt is a freestyle set. The kick intervals are all the same\u2014usually one\u00a0minute\u2014and the 100 swim intervals descend by five seconds through the\u00a0set. So, if the top group starts at a 1:30, for example, they would do 5 on\u00a01:30, 4 on 1:25, 3 on 1:20, 2 on 1:15 and 1 on 1:10.<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #008000;\">\u201cSince they obviously don\u2019t need to make that last 100, we always ask\u00a0them to get their time on that one,\u201d she says.<\/span><\/strong><\/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=1412\"><\/script><\/p>\n<p>\u2022 5 x 100 swim<br \/>\n\u2022 1 x 50 free kick w\/board<br \/>\n\u2022 4 x 100 swim<br \/>\n\u2022 2 x 50 free kick w\/board<br \/>\n\u2022 3 x 100 swim<br \/>\n\u2022 3 x 50 free kick w\/board<br \/>\n\u2022 2 x 100 swim<br \/>\n\u2022 4 x 50 free kick w\/board<br \/>\n\u2022 1 x 100 swim<br \/>\n\u2022 100 easy<\/p>\n<h3>About the Author:<\/h3>\n<p><em><strong>Michael J. Stott<\/strong>\u00a0is 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<p><em>This article was originally published in the <a href=\"http:\/\/www.swimmingworldmagazine.com\/issues\/2016\/swimming-world-magazine-october-2016-issue-pdf-only\" target=\"_blank\" rel=\"noopener\">October 2016 edition<\/a> of Swimming World Magazine.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Long before the first day of high school practice\u2014whether it be fall, winter\u00a0or spring\u2014coaches are hard at work mapping out team organization,\u00a0season plans and daily sets. Here\u2019s a sample workout<\/p>\n","protected":false},"author":56,"featured_media":280534,"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":[48685,70982,27721,70665,68870],"class_list":["post-329788","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-vasa-special-sets","tag-don-heidary","tag-early-season-sets","tag-michael-j-stott","tag-polly-linden","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) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Special Sets Presented by VASA: Early Season Sets - Swimming World<\/title>\r\n<meta name=\"description\" content=\"Special Sets, presented by VASA, features early season sets that can work for any high school (or college) practice.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-early-season-sets\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Special Sets Presented by VASA: Early Season Sets\" \/>\r\n<meta property=\"og:description\" content=\"Special Sets, presented by VASA, features early season sets that can work for any high school (or college) practice.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-early-season-sets\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2018-09-19T18:00:12+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2019-01-22T17:37:49+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/10\/south-carolina-high-school-meet-warm-up.png\" \/>\r\n\t<meta property=\"og:image:width\" content=\"815\" \/>\r\n\t<meta property=\"og:image:height\" content=\"609\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\r\n<meta name=\"author\" content=\"Taylor Brien\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Taylor Brien\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-early-season-sets\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-early-season-sets\/\"},\"author\":{\"name\":\"Taylor Brien\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/24da59f6501b584c8ca51570b81b296d\"},\"headline\":\"Special Sets Presented by VASA: Early Season Sets\",\"datePublished\":\"2018-09-19T18:00:12+00:00\",\"dateModified\":\"2019-01-22T17:37:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-early-season-sets\/\"},\"wordCount\":709,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-early-season-sets\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/10\/south-carolina-high-school-meet-warm-up.png\",\"keywords\":[\"Don Heidary\",\"early season sets\",\"Michael J. 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