{"id":495082,"date":"2022-09-15T01:11:29","date_gmt":"2022-09-15T08:11:29","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=495082"},"modified":"2022-09-15T10:56:39","modified_gmt":"2022-09-15T17:56:39","slug":"how-they-train-the-work-of-olympic-medalist-emma-weyant-sample-sets-included","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-the-work-of-olympic-medalist-emma-weyant-sample-sets-included\/","title":{"rendered":"How They Train: The Work of Emma Weyant On Way To Olympic Podium (Sample Sets Included)"},"content":{"rendered":"

How They Train: The Work of Olympic Medalist Emma Weyant (Sample Sets Included)<\/strong><\/p>\n

By any measure, Emma Weyant<\/strong>, under the tutelage of her Sarasota Sharks coach Brent Arckey<\/strong>, has had a whale of a run. Leading up to her silver-medal performance at the Olympic Games<\/a> in Tokyo in the 400-meter individual medley\u00a0 (4:32.76), the three-time USA Swimming National Team member had also won 400 IM titles at the 2019 U.S. Nationals (4:35.47\u2014third-best all-time for 17-18 girls) and 2018 Junior Pan Pac Championships (4:40.64). In addition, she was a four-time high school All-American and four-time Florida high school 500-yard free and 200 IM champion.<\/p>\n

But wait, there\u2019s more.<\/p>\n

This college season, as a member of reigning NCAA<\/a> women\u2019s team champion Virginia, Weyant has continued to post stellar times as the Cavaliers march toward the season-ending competition, March 16-19, in Atlanta.<\/p>\n

Her partnership with Arckey began seven years ago when she was a talented breaststroker and distance freestyler. \u201cEmma is shy, driven, goal-oriented and very thorough, hard-working, processed, focused and resilient,\u201d says Arckey.<\/p>\n

To get her experience, Arckey took Weyant to the 2017 World Championships Trials. \u201cAfter she finished her 400 IM, she went back to training and had the opportunity to work with some national teamers\u2014most importantly, Elizabeth Beisel<\/strong>. Elizabeth was great to her, and I felt then Emma started to believe she could be a national teamer herself.<\/p>\n

\u201cLater that summer at the U.S. Open, (Emma) was disqualified in the 400 IM. After that, she chose to time trial and went even faster than her DQ time (4:52.24). That was when I knew she had the resiliency to do whatever she wanted in the sport.\u201d<\/p>\n

Since then Weyant has continued to show training traits that coaches hold dear. \u201cEmma is thoughtful, meticulous and has no fear,\u201d says Arckey. \u201cShe is a fighter, hates to lose and is the best kicker I\u2019ve ever had. While she tends to be quiet, she has grown into an admired team leader.\u201d<\/p>\n

Her elevation to the world\u2019s No. 1-ranked 18-and-under 400 IMer and subsequent win at the 2019 Nationals (and sixth in the 800-meter free) \u201cput her into the mindset that she could be a player on the international stage,\u201d says Arckey.<\/p>\n

PROGRESSION OF TIMES<\/strong><\/p>\n

SCY\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a02018\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2019\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2020\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2021<\/strong><\/p>\n

200 Free\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>1:49.78\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:47.34\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:47.53\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:45.28\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/p>\n

500 Free\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>4:45.11\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:43.80\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:40.85\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:38.39<\/p>\n

200 IM<\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2:02.44\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:58.07\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:58.10\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:58.70<\/p>\n

400 IM\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>4:11.65\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:07.63\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:10.00\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:04.48<\/p>\n

 <\/p>\n

LC\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 2018\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2019\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2020\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2021<\/strong><\/p>\n

400 Free\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>4:14.16\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:09.07\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:10.33\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:09.22<\/p>\n

800 Free\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>8:37.35\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 8:29.31\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 8:36.08\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 8:34.93<\/p>\n

400 IM\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>4:40.64\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:35.47\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:39.64\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:32.76<\/p>\n

 <\/p>\n

Sample Sets of Emma Weyant: Individual Medley (All Long Course)<\/h3>\n

Set 1:<\/strong> Weyant focuses on 400 IM race stroke counts, tempos and by 50 time of each 100
\n\u2022 4x {4-6 x 100
\nRounds:
\n1. Free\/fly by 50, descend fly with race stroke counts @ 1:20
\n2. Back pull, negative split and descend @ 1:30
\n3. Breast, negative split and descend with race stroke counts @ 1:40
\n4. Free, descend with a focus on big legs and race tempo @ 1:20<\/p>\n

Set 2:<\/strong> Weyant is usually sub-2:10 on fly and back, under 2:30 breast, under 2:00 free
\n\u2022 4x {3 x 150 kick, descend 1-3 to max effort @ 2:40 + 50 recovery @ 1:00
\nRounds: IM order
\nGoal is to be as far under your best 200-meter swim time as possible<\/p>\n

Set 3:<\/strong> Weyant was 4:36 on the final 400 in 2019 a few weeks out of U.S. Nationals
\n\u2022 4 x 400 \u201cQuarters\u201d @ 7:00
\n1. 100 as fast as possible, easy 300
\n2. 200 fly\/back as fast as possible, easy 200
\n3. 300 fly\/back\/breast as fast as possible, easy 100
\n4. Free IM RACE (100 free, 100 back, 100 breast, 100 free)<\/p>\n

Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, \u201cToo Much Loft,\u201d was published in June 2021, and is available from store.Bookbaby.com, Amazon, B&N and book distributors worldwide.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

How They Train: The Work of Olympic Medalist Emma Weyant (Sample Sets Included) By any measure, Emma Weyant, under the tutelage of her Sarasota Sharks coach Brent Arckey, has 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