{"id":502548,"date":"2022-04-11T16:26:58","date_gmt":"2022-04-11T23:26:58","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=502548"},"modified":"2022-04-11T16:29:15","modified_gmt":"2022-04-11T23:29:15","slug":"how-they-train-the-workouts-and-sets-of-claire-dafoe","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-the-workouts-and-sets-of-claire-dafoe\/","title":{"rendered":"How They Train: The Workouts and Sets of Claire Dafoe"},"content":{"rendered":"<p><em><strong>From the April issue of Swimming World Magazine, Michael Stott chatted with coach Norm Wright about the training approach used with distance standout Claire Dafoe.<\/strong><\/em><\/p>\n<h3>Get\u00a0<em>Swimming World Magazine<\/em>\u00a0and\u00a0<em>Swimming World Biweekly<\/em>\u00a0FREE When You<br \/>\n<a href=\"https:\/\/www.swimmingworldmagazine.com\/join\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=https:\/\/www.swimmingworldmagazine.com\/news\/product-category\/ishof-membership\/&amp;source=gmail&amp;ust=1522345712821000&amp;usg=AFQjCNGfwbLD2OaI21g28efcR0DZZlQSOQ\"><em>Become A Member of the International Swimming Hall of Fame<\/em><\/a><\/h3>\n<h3><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/30-day-digital-membership-to-ishof-with-swimming-world-subscription-download-current-swimming-world-biweekly-and-technique\/\" target=\"_blank\" rel=\"noopener noreferrer\">New! 30 Day Membership to ISHOF\u00a0<em>AND<\/em>\u00a0Digital Swimming World Subscription for just $10 a month!<\/a><\/h3>\n<h3><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/1-year-ishof-family-membership-with-swimming-world-print-and-digital-subscription-perfect-gift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Want more? Get a 1 Year ISHOF Family Membership With Swimming World Print\u00a0<em>AND<\/em>\u00a0Digital Subscription<i>\u00a0Order Now!<\/i><\/a><\/h3>\n<h2><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-april-2022-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\">Non-Subscribers can click here to download this issue for only\u00a0<strong>$5.94<\/strong><\/a><\/h2>\n<p>********************************<\/p>\n<p>This coming fall will find NOVA of Virginia sensation <strong>Claire Dafoe<\/strong> training under the watchful eye of <strong>Jeff Poppell<\/strong> at the University of South Carolina.<\/p>\n<p>In February, Dafoe, a distance, fly and IM specialist and the No. 5-ranked Virginia recruit (62nd nationally), finished her prep career by finaling in the VHSL 6A Championships. In the 200 yard freestyle, she finished seventh (1:54.79) after posting a second-best prelim time of 1:50.38. Her 4:52.84 for a runner-up performance in the 500 freestyle came after qualifying first in prelims at 4:50.20.<\/p>\n<p>At <a href=\"https:\/\/www.teamunify.com\/team\/vsnva\/page\/home\" target=\"_blank\" rel=\"noopener\">NOVA<\/a>, Dafoe has benefited from an extremely competitive female training group that has allowed her to achieve one Olympic Trials Wave I time: 800 meter freestyle (8:46.94); two summer national cuts: 1000-1650 yard free (9:42.50, 16:53.53); and three U.S. Open winter times: 400-1500 meter free (4:18.86, 16:49.50) and 500 yard free (4:43.97).<\/p>\n<p>At last year\u2019s NCSA Spring Invite, Dafoe contributed heavily to the NOVA women\u2019s championship showing. She scored in six individual events (second in the 1000 and 1650, third in the 500, eighth in the 400 IM, 15th in the 200 free and 16th in the 200 fly). She turned in personal bests in the 200-500-1650 freestyles, 200 back, 200 fly and 400 IM. Her best times would have allowed her to score in the 500 and 1650 at SECs.<\/p>\n<p>COVID restrictions notwithstanding, Dafoe\u2019s water time has increased in the three years she has swum with NOVA. In 2019, she logged eight sessions a week (two doubles) and did seven weekly three-hour practices. Now she is completing six two-hour with four 1.5-hour sessions as doubles.<\/p>\n<p>\u201cClaire trains all four strokes with an IM focus,\u201d says her coach, <strong>Norm Wright<\/strong>. \u201cDistance free days for her are mainly Monday, Thursday and some Saturdays. We regularly do power and resistance training two-to-three times a week, using socks and parachutes,\u201d he says.<\/p>\n<p><strong>SAMPLE SETS<\/strong><\/p>\n<p><strong>Set 1<\/strong><\/p>\n<p>\u201cNothing fancy,\u201d says Wright, \u201cbut I like 30 x 100 on 1:30. Claire has done this set a few times and has improved from holding 1:01 to a 57.5 average.\u201d<\/p>\n<p><strong>Set 2<\/strong><\/p>\n<p>\u201cThis is more of a progression over time, but for our distance group, I\u2019ve done various longer sets, i.e.:<\/p>\n<p>\u2022 12 x 300 on 4:00<\/p>\n<p>\u201cClaire can hold 1:01 on straight swims and usually gets to a 57 average on broken swims. In the early season, we descend 1-3 straight swims. Mid-season, we descend 1-3, but only #1 is straight, #2 is broken at 150 for :15, and #3 is broken at 100 for :10. Late season, we descend 1-3, but break it into 150\/75\/50, adjusting the rest to increase intensity as we progress.\u201d<\/p>\n<p><strong>Set 3<\/strong><\/p>\n<p>\u201cWe also do 40 x 50 regularly at pace (pacing from mile to 200 speeds) on 1:00,\u201d adds Wright. \u201cClaire holds 27 seconds for 200 pace, 28 for 500 pace and 28-29 for a mile pace. The goal is to be closer to 200 pace, but sometimes she only gets to 500 pace based on the time of year.\u201d<\/p>\n<p>* * *<\/p>\n<p>\u201cThese sets are done starting with 1 easy\/1 fast and getting progressively faster as the season goes on. Ultimately, we end with 20 fast and reducing the number as we start meet prep,\u201d says Wright.<\/p>\n<p><em>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&amp;N and book distributors worldwide.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>From the April issue of Swimming World Magazine, Michael Stott chatted with coach Norm Wright about the training approach used with distance standout Claire Dafoe. Get\u00a0Swimming World Magazine\u00a0and\u00a0Swimming World Biweekly\u00a0FREE<\/p>\n","protected":false},"author":59,"featured_media":502554,"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":[18,8,16],"tags":[126697,58441,17215,47381],"class_list":["post-502548","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-high-school","category-swimming-world-magazine","tag-claire-dafoe","tag-how-they-train","tag-jeff-poppell","tag-norm-wright"],"jetpack_publicize_connections":[],"yoast_head":"<!-- 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He attended Olympic Games in 1972, 1976, 1996 and has covered Olympic Trials and numerous NCAA championships for Swimming World. He has interviewed swimmers and coaches from every Olympic Games since 1936. He is an ASCA Level 5 coach and his high school swim teams have won nine state championships. He has been involved in swim team administration for more than 35 years and been a Ben Franklin Award recipient as a part of Swimming World\u2019s editorial team. In 2017 he received an Outstanding Service award from the National Interscholastic Swim Coaches Association.","url":"https:\/\/www.swimmingworldmagazine.com\/news\/author\/michael-stott\/"}]}},"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"jetpack_featured_media_url":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/04\/Dafoe.png","jetpack_shortlink":"https:\/\/wp.me\/p56Jja-26JC","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts\/502548","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/users\/59"}],"replies":[{"embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/comments?post=502548"}],"version-history":[{"count":0,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts\/502548\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/media\/502554"}],"wp:attachment":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/media?parent=502548"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/categories?post=502548"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/tags?post=502548"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}