{"id":345392,"date":"2019-01-07T09:00:10","date_gmt":"2019-01-07T16:00:10","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=345392"},"modified":"2019-01-06T16:40:46","modified_gmt":"2019-01-06T23:40:46","slug":"how-they-train-ryan-baker-and-laine-reed-sponsored-by-tritonwear","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-ryan-baker-and-laine-reed-sponsored-by-tritonwear\/","title":{"rendered":"How They Train: Ryan Baker and Laine Reed – Sponsored by Tritonwear"},"content":{"rendered":"

How They Train: Ryan Baker and Laine Reed<\/h2>\n

Sponsored by Tritonwear<\/a><\/p>\n

RYAN BAKER<\/strong>
\nRyan Baker is a strapping 6-6 junior two-time NCAA All-American sprint freestyler for the University of Virginia. For all his physical gifts, Baker is still a work in progress. \u201cRyan has a jovial personality, is very rarely serious, but is hard on himself when he doesn\u2019t meet expectations,\u201d notes Coach Todd DeSorbo<\/strong>.<\/p>\n

\u201cFrom a psychological standpoint, he still has a lot of maturing to do. He has had a hard time grasping the concept of training with reckless abandon. For us, that means being able to push off the wall on every effort and go full tilt, set after set, practice after practice, day after day. It\u2019s fun, but challenging. He began to really get the concept about halfway through this past summer,\u201d says DeSorbo.<\/p>\n

\u201cThe difficulty has been in understanding the difference between perceived and actual effort. Once Ryan realized he could give more, he began to train daily and race at a higher level. Pushing 50s, Ryan progressed from September 2017 going 22.0 to 21.3 in January 2018. In the second year, he was going 21.5s in September 2018. In early November 2018, he was pushing multiple 20.8s.<\/p>\n

LAINE REED<\/strong>
\nAn Olympic Trials qualifier and stout sprint and middle distance freestyler by way of Longhorn Aquatics and Austin High School inTexas, Laine Reed contributed nicely to the UVA women\u2019s team as a freshman, sophomore and junior.<\/p>\n

However, it was with the arrival of DeSorbo that her college career really took off. By the end of her 2018 senior season, she had become a CSCAA Scholar All-American and four-time NCAA All-American. She had also swum the school\u2019s all-time third and fourth best times in the 50 and 100 yard freestyles (22.06, 48.07). In addition, she posted 200\/500 free times of 1:45.12\/4:51.49 and 54.02 in the 100 back.<\/p>\n

“She embraced my program, culture and mottos from Day 1. Laine adopted the reckless abandon mentality immediately, and once acclimated, she gained speed and saw drastic improvements in a very short period of time. One reason was her willingness to go all-in on our strength program. She is a prime example of how an athlete can improve once they buy in to strength training. In peak season, she would consistently push 50s free, going between 23.2-23.5. By February\/March, she was going 23.1s.
\n\u201cLaine went from never having made NCAAs in her first three years to finaling in both the 50 and 100 and helping set ACC records in both the 200 and 400 free relays.\u201d<\/p>\n

\"progression<\/p>\n

Coach Todd DeSorbo<\/strong><\/p>\n

\"Coach
\n[PHOTO BY UNIVERSITY OF VIRGINIA]<\/p>\n

\u201cI tend to use fast 50s primarily as an indicator of how swimmers are developing power and speed as well as to monitor their fatigue,\u201d says Todd DeSorbo, head coach of the University of Virginia men\u2019s and women\u2019s swimming teams.<\/p>\n

\u201cI don\u2019t necessarily base this on one day as much as I do week-to-week or month-to-month and year-to-year. Day-to-day there are a lot of different things that can go into mental and physical fatigue. So, if athletes are \u201coff\u201d one day, I don\u2019t worry too much about it, as they\u2019ll usually bounce back pretty quickly. If not, then we need to assess making a change or recovering,\u201d he says.<\/p>\n

TWO TYPICAL DESORBO SETS<\/strong>
\n#1<\/strong>
\n\u2022 8 x 25 max effort kick w\/sox @ 1:00
\n\u2022 5 x 50 max effort kick @ 1:30 (no sox)
\n\u2022 1 x 50 push race swim<\/p>\n

\u2022 6 x 25 max effort kick w\/sox @ 1:00
\n\u2022 4 x 50 max effort kick @ 1:30 (no sox)
\n\u2022 1 x 50 push race swim<\/p>\n

\u2022 4 x 25 max effort kick w\/sox @ 1:00
\n\u2022 3 x 50 max effort kick @ 1:30 (no sox)
\n\u2022 1 x 50 push race swim<\/p>\n

\u2022 2 x 25 max effort kick w\/sox @ 1:00
\n\u2022 2 x 50 max effort kick @ 1:30 (no sox)
\n\u2022 1 x 50 push race swim<\/p>\n

\u2022 1 x 50 max effort kick
\n\u2022 1 x 50 push race swim<\/p>\n

#2<\/strong>
\nLONG CORDZ Tug-o-war
\n3 rounds:
\n\u2022 12\/8\/4 (by round) x 15 on :10 off BLAST KICK +2\/4\/6 alternate kick 25s on cordz dragging partner behind on :40
\n\u2022 1:30 rest into:
\n\u2022 1 x 100 MAX EFFORT kick w\/board no resistance, extra minute rest into:
\n\u2022 1 x 50 swim (descend by round):
\nMen\u2019s goal: :23\/ :22\/ :21
\nWomen\u2019s goal: :25\/ :24\/ :23
\n\u2022 5 x 50 @ :45 recovery
\nswim
\n\u2022 1 x 50 RACE! SWIM<\/p>\n

To learn more about how Baker and Reed trained with DeSorbo, check out the January 2019 issue of Swimming World Magazine<\/em>, available now!<\/p>\n

Swimming World subscribers can download this issue in the Swimming World Vault<\/a>!<\/span><\/p>\n

\"SW<\/p>\n

[PHOTO BY DAN D\u2019ADDONA]<\/p>\n

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