{"id":504806,"date":"2022-05-03T03:05:21","date_gmt":"2022-05-03T10:05:21","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=504806"},"modified":"2022-05-03T04:45:52","modified_gmt":"2022-05-03T11:45:52","slug":"how-they-train-a-look-at-the-work-that-prepared-claire-weinstein-for-star-turn","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-a-look-at-the-work-that-prepared-claire-weinstein-for-star-turn\/","title":{"rendered":"How They Train: A Look at the Work That Prepared Claire Weinstein For Star Turn (Sample Sets)"},"content":{"rendered":"<p><strong><em>In the May issue of Swimming World Magazine, Michael Stott featured Westchester Aquatic Club coach Carle Fierro, who mentored Claire Weinstein as a youth. Here is a look at the work of Fierro with Weinstein, who now trains with Sandpipers of Nevada and recently qualified for the World Championships.<\/em><\/strong><\/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<h3><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-may-2022-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-auth=\"NotApplicable\"><span style=\"color: #0000ff;\">Non-Subscribers Can Download This Issue Here<\/span><\/a><\/h3>\n<p>Olympic and hall of fame coach <strong>Dave Salo<\/strong> once remarked that a coach\u2019s job was to develop a swimmer and hand them off to the next coach. Carle Fierro, head coach of <a href=\"https:\/\/www.teamunify.com\/Home.jsp?team=mrwest\" target=\"_blank\" rel=\"noopener\">Westchester Aquatic Club<\/a>, has done that with her latest prodigy, <strong>Claire Weinstein<\/strong>.<\/p>\n<p>Standing 6 feet tall, Weinstein has used her physical attributes, mental strength and swimming technique to vault to the top of the table in the 13-14 age group.<\/p>\n<p>Consider this: Before turning 15 on March 1, she was the top-ranked LC female freestyler in the 100-200-400-800 and SCY 100 (tie)-200-500-1000-1650, with power point numbers in the 900-1000+ range. Last June, she was the youngest Wave II Olympic Trials swimmer in the 200-400-800 free. And she holds two NAG records: 1650 yard free (15:52.84) and 200 meter free LC (1:58.53). The latter time tied eventual world record holder <strong>Sippy Woodhead\u2019s<\/strong> 1978 age group standard.<\/p>\n<p>In September, Weinstein moved to Las Vegas to train with <strong>Ron Aitkin<\/strong> and his Sandpiper distance group. Prior to that, her aquatic training had been with the Fierro family at Westchester Aquatic Club.<\/p>\n<p>\u201cClaire joined the Wolverines at age 6,\u201d says Fierro. \u201cHer older brother, Michael, wanted to train with a group of talented boys I had, and Claire came along. My son, Chris, recognized her great feel for the water and ability to focus. At 8, she began training with me.<\/p>\n<p>\u201cClaire was extremely easy to coach and was really good at communicating how she felt in the water. That helped me create the best workouts for her. In addition, she displayed a great singlemindedness in attaining goals. She was diligent about doing workouts and motivating team members to do their best as well. At 9, she wanted to do the mile. I told her to just keep her stroke long and try to do three dolphin kicks off each wall. I was blown away at that point and knew I had someone very special.<\/p>\n<p>\u201cIn 2019, I was able to get substantially more pool time. I had a group of girls who really liked distance, so I created the \u2018Distance Diva Group.\u2019 The members ranged from 6-12 girls who wanted to train distance on the weekends. That training opportunity really elevated Claire to the next level.<\/p>\n<p>\u201cA real key to the success that both Claire and Kate Douglass had with me is that they really focused on doing drills correctly. Their ability to move a lot of water while controlling their speed was truly remarkable,\u201d says Fierro. \u201cThey had a clear understanding of the connection of swimming efficiently, controlling their speed, training well and how it reflected in their performances.<\/p>\n<p>\u201cIn addition, their competitive focus was not on beating other swimmers, but achieving times. When close to achieving a goal, I always planted another to give them something to think about and train for.\u201d<\/p>\n<p><strong>SOME SAMPLE DISTANCE DIVA SETS<\/strong><br \/>\n<strong>May 2021 (LC)<\/strong><br \/>\n\u2022 500 loosen up<br \/>\n\u2022 4 x (100 pull on 1:30 &#8211; 100 kick 1:50 &#8211; 50 drill\/50 smooth &#8211; 1:40)<br \/>\nStretch<br \/>\n\u2022 6 x 50 desc 1-3 on :50 &#8211; 3 pace on :45<br \/>\n\u2022 200 (50 kick &#8211; 50 drill &#8211; 50 perfect with snorkel &#8211; 50 double arm back)<br \/>\n\u2022 4 x 100 @1:40 (max heart rate 25 strokes per lap or less &#8211; under 1:10 &#8211; Claire held 1:09)<br \/>\n\u2022 200 (50 kick &#8211; 50 drill &#8211; 50 perfect with snorkel &#8211; 50 double arm back)<br \/>\n\u2022 4 x 150 on 3:10 (1 perfect &#8211; 1 build &#8211; 2 cruise)<br \/>\n\u2022 200 (50 kick &#8211; 50 drill &#8211; 50 perfect with snorkel &#8211; 50 double arm back)<br \/>\n\u2022 8 x 100 @1:40 (max heart rate 25 strokes per lap or less &#8211; under 1:09 &#8211; Claire held 1:07-1:08)<br \/>\n\u2022 200 (50 kick &#8211; 50 drill &#8211; 50 perfect with snorkel &#8211; 50 double arm back)<br \/>\n2 mins rest<br \/>\n\u2022 400 for time (fast @ under 4:30 &#8211; 25 strokes per lap or less &#8211; Claire went 4:24)<br \/>\n\u2022 200 (50 kick &#8211; 50 drill &#8211; 50 perfect &#8211; 50 double arm back)<br \/>\n\u2022 8 x 50 on 1:00 from dive &#8211; 200 free pace &#8211; Claire held :30-:31<br \/>\n\u2022 200 IM kick<br \/>\n\u2022 200 fly (50 kick &#8211; 50 drill &#8211; 50 perfect &#8211; 50 double arm back)<br \/>\n\u2022 4 x 50 fly on :60 &#8211; desc 1-3 sprint 4, no fins<br \/>\n\u2022 200 back (50 kick &#8211; 50 drill &#8211; 50 perfect &#8211; 50 double arm back)<br \/>\n\u2022 4 x 50 back on :50 &#8211; desc 1-3 sprint 4<br \/>\n\u2022 200 breast (50 kick &#8211; 50 drill &#8211; 50 perfect &#8211; 50 double arm back)<br \/>\n\u2022 4 x 50 breast on :60 &#8211; desc 1-3 sprint 4<br \/>\n\u2022 200 free (50 kick &#8211; 50 drill &#8211; 50 perfect &#8211; 50 double arm back)<br \/>\n\u2022 4 x 50 fast free on :50 &#8211; holding :31-:32)<br \/>\n5:00 swim-down<br \/>\n* * *<br \/>\nOn Weinstein\u2019s move to Sandpipers, Fierro says, \u201cI honestly couldn\u2019t offer Claire the resources she needed to take her to the next level. Ron Aitken at Sandpipers could. Claire has come back and visited her friends and the team, and she is happy.<\/p>\n<p>\u201cI am thrilled to have been a part of her swimming development. My job is to provide them with the best skills for success, but it\u2019s their journey. I am only a small part of their success. I really believe that family, coaching, friends and opportunity are ingredients needed for success at this level.\u201d<\/p>\n<p>Dave Salo would agree.<\/p>\n<p><strong>PROGRESSION OF TIMES<\/strong><\/p>\n<p><strong>Event-Age 10-Age 11-Age 12-Age 13-Age 14<\/strong><\/p>\n<p>50 Free-:27.1-:25.87-:25.31-:23.53-:24<br \/>\n100 Free-:58.3-:54.6-:52.69-:50.66-None<br \/>\n200 Free-2:04.87-1:55.79-1:52.15-1:47.61-None<br \/>\n500 Free-5:26.07-5:08.85-4:54.03-4:44.1-None<br \/>\n1000 Free-11:18.92-10:29.5-10:06.67-9:43.75-None<br \/>\n1650 Free-19:41.02-17:35.74-16:46.33-16:29.2-None<br \/>\n50M Free-:31.22-:30.17-:28.28-X-26.63<br \/>\n100M Free-1:06.88-1:04.92-:59.45-X-56.65<br \/>\n200M Free-2:23.57-2:16.45-2:06.9-2:01.96-1:58.95<br \/>\n400M Free-4:59.03-4:44.99-4:21.82-4:15.29-4:11.11<br \/>\n800M Free-10:37.03-X-9:06.85-8:45.34-8:36.46<br \/>\n1500M Free-19:49.70-18:32.90-17:16.07-16:59.04-16:45.42<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the May issue of Swimming World Magazine, Michael Stott featured Westchester Aquatic Club coach Carle Fierro, who mentored Claire Weinstein as a youth. Here is a look at the<\/p>\n","protected":false},"author":59,"featured_media":478409,"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":[122077,18,16],"tags":[58518,75453],"class_list":["post-504806","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-americas","category-coaches-education","category-swimming-world-magazine","tag-carle-fierro","tag-claire-weinstein"],"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>How They Train: A Look at the Work That Prepared Claire Weinstein<\/title>\r\n<meta name=\"description\" content=\"Prior to joining the Sandpipers of Nevada, Claire Weinstein established a strong training base under the guidance of Carle Fierro.\" \/>\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\/how-they-train-a-look-at-the-work-that-prepared-claire-weinstein-for-star-turn\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"How They Train: A Look at the Work That Prepared Claire Weinstein For Star Turn (Sample Sets)\" \/>\r\n<meta property=\"og:description\" content=\"Prior to joining the Sandpipers of Nevada, Claire 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