{"id":490285,"date":"2021-11-01T14:35:00","date_gmt":"2021-11-01T21:35:00","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=490285"},"modified":"2021-11-01T14:35:00","modified_gmt":"2021-11-01T21:35:00","slug":"800-lengths-of-aquatic-enjoyment-a-test-of-endurance","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/800-lengths-of-aquatic-enjoyment-a-test-of-endurance\/","title":{"rendered":"800 Lengths of Aquatic Enjoyment: A Test Of Endurance"},"content":{"rendered":"<p><strong>800 Lengths of Aquatic Enjoyment: A Test Of Endurance<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Every coach has their go-to challenge set.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Bill Rose<\/strong>, legendary coach of two-time Olympic gold medalist <strong>Mike Bruner<\/strong>, made the former world record holder do 100 x 100s on one minute. In developing some of the best sprinters in history, <strong>Brett Hawke<\/strong> had his Auburn Tigers do 100x25s at 100 goal pace with descending intervals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At Villanova, head coach <strong>Rick Simpson<\/strong> likes to challenge his swimmers to an annual 20,000 race.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dubbed the\u00a0 \u201c800 Lengths of Aquatic Enjoyment,\u201d it is aimed to be a \u201cterrific aerobic overload opportunity for swimmers of all competitive distances,\u201d according to Simpson.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it obviously has fitness and mental training benefits, it has scientific advantages as well. Some of the physiological gains include: strengthening the heart through increasing stroke or pump volume, increased myoglobin concentration in muscle fibers, and teaching the body to burn fat as fuel.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The swim, first introduced a little more than 25 years ago, is traditionally done about a month into the season. It is designed to push swimmers beyond their comfort zone as they battle it out in the pool for around three and a half to four hours.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI believe the first year I started it was 1995,\u201d said Simpson. \u201cI was coaching at Rutgers at the time, and then I introduced it when I was the head coach at Seton Hall, and when I came to Villanova, I introduced it to the group, and 21 years later, we\u2019re still doing it,\u201d he added.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training under legendary coaches like <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/never-forgotten-dick-shoulberg-reflects-on-a-special-person-in-fran-crippen\/\" target=\"_blank\" rel=\"noopener\"><strong>Dick Shoulberg<\/strong><\/a> and <strong>Frank Elm<\/strong>, both of whom believed in developing lasting aerobic bases, had a strong influence behind Simspon\u2019s reasoning for creating the set.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cDick Shoulberg has had decades of success with athletes on a very overt aerobic base training philosophy, so there was a lot of influence from him, as well as my college coach (Frank Elm), who was an Olympic coach who believed in the importance of aerobic base training.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simpson also credits seeing the effects in other sports as a motivational factor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI was spending a lot of time paying attention to how runners train, cyclists train, other cardiovascular, aerobic athletes, how they train, and the whole idea of an aerobic overload and the long-term benefits of an aerobic overload on all performances, and that was sort of really what drove the concept.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While some may see the set as &#8220;garbage yardage,&#8221; Simpson has seen first-hand how beneficial the set can be for swimmers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe list of athletes who have done it and have had some significant breakthrough swims is more than I can remember,\u201d he said.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">He recalls how school record holder in the 500 and mile, <strong>John Davidson<\/strong>, had some immediate massive time drops after doing the swim in his sophomore year.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cOne of the ones I think that always stands out to me, it was John Davidson. I always say nobody\u2019s ever surprised when a record is broken. You know, it\u2019s always part of the plan. He swam the mile a month and a half after (completing the 20,000) at the Princeton Invite and broke our school record, and I was not expecting the school record to be broken.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While completing 20,000 yards straight may seem a daunting task for most swimmers, five-time Big East championship finalist <strong>Brenna<\/strong> <strong>McLaughin<\/strong> relishes the opportunity to do the swim every year.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Though she was nervous at first, she has seen the massive benefits it has given her at the end of the season.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe aerobic base that the 20,000 provides is unmatched,\u201d said the 2020 Big East Champion in the 1650. \u201cBeyond the swimming itself, it provides and instills additional mental toughness every time I have completed it. After swimming 800 laps, 20 laps for a 500 or 66 laps for a mile seems like nothing!\u201d she added.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Big East silver medalist in the mile <strong>Jake McIntyre<\/strong> had done similar challenge swims in high school and decided against the 20,000 as a freshman. After being contact traced for COVID-19 in the middle of last season, he decided to give it a go.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI decided I would do the 20,000 to reset my aerobic system, having taken a significant time off of swimming, and it being about six weeks out from conference,\u201d he said.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Completing the swim certainly paid off as McIntyre dropped 10 seconds at the Big East Championships in April and came within four seconds of Davidson&#8217;s mile record.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like McLaughlin, the six-time Big East finalist found how mentally significant completing the swim is.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt benefitted me a lot in terms of my confidence and ability to maintain a strong, smooth stroke through the end of my races,\u201d said the junior.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While &#8216;challenge&#8217; sets may seem useless or pointless at times, coaches do have methods to their perceived &#8216;madness.&#8217; Like a set of 100 x 100s or 100 x 25s all out, the 20,000 has not only physical benefits but incredible mental ones also.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What is the most challenging set or swim you have done? Let us know in the comments.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>800 Lengths of Aquatic Enjoyment: A Test Of Endurance Every coach has their go-to challenge set.\u00a0 Bill Rose, legendary coach of two-time Olympic gold medalist Mike Bruner, made the former<\/p>\n","protected":false},"author":36550,"featured_media":48774,"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":[6],"tags":[57434,2805,1522,15135,30221,21860],"class_list":["post-490285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-college","tag-aerobic","tag-bill-rose","tag-dick-shoulberg","tag-mike-bruner","tag-rick-simpson","tag-villanova"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the 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