{"id":508125,"date":"2022-07-05T07:49:00","date_gmt":"2022-07-05T14:49:00","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=508125"},"modified":"2022-07-05T14:19:49","modified_gmt":"2022-07-05T21:19:49","slug":"special-sets-the-work-of-daniel-matheson-under-coach-kevin-zacher-training-sets-included","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-the-work-of-daniel-matheson-under-coach-kevin-zacher-training-sets-included\/","title":{"rendered":"Special Sets: The Work of Daniel Matheson Under Coach Kevin Zacher (Training Sets Included)"},"content":{"rendered":"

Special Sets: The Work of Daniel Matheson Under Coach Kevin Zacher (Training Sets Included)<\/strong><\/p>\n

This month\u2019s \u201cSpecial Sets\u201d features Santa Clara swimmer, Daniel Matheson, now at USC<\/a>, and tracks former Scottsdale coach Kevin Zacher\u2019s development as a coach before and while working with Matheson.<\/em><\/p>\n

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In September 2021 after nearly 20 years at the Scottsdale Aquatic Club (Ariz.) and four years before that at King Aquatic Club in Seattle, Kevin Zacher<\/strong> became head coach of the Santa Clara Swim Club. While at Scottsdale, he grew the club to 500 members, attained USA Swimming gold medal status, earned three junior national team titles, took 10 swimmers to 2016 Olympic Trials (including Amy<\/strong> Bilquist<\/strong> and Ryan Hoffer<\/strong>) and coached numerous others to NAG records.<\/p>\n

One of his latest aquatic successes is rising USC sophomore Daniel Matheson<\/strong>. A holder of four summer national times, he scored in four events at the Pac-12 Championships in March. There he registered season best times of 4:14.87 (5th) in the 500 free, 14:51.59 (4th) in the 1650, 3:44.17 (11th) in the 400 IM and 1:35.03 as a member of the Trojan fifth-place 800 free relay. Matheson\u2019s success is due in part to his dedication and talent as well as from Zacher\u2019s maturation as a coach. \u201cOver time, my coaching\/training philosophy has evolved considerably,\u201d the coach says.<\/p>\n

Zacher grew up swimming in Roseburg, Ore. There he developed a terrific work ethic and thrived on a diet of high volume and tough-as-nails training. \u201cIt was a grind; it was tough; I was sore and tired much of the time; and I loved it! My friends and teammates, however, were not as enthusiastic,\u201d Zacher admits. \u201cMany of them came to practice reluctantly, and most stopped swimming before heading to college.<\/p>\n

ZACHER AS COACH<\/strong><\/p>\n

\u201cIn my first coaching job and at Scottsdale, I followed what I knew. I trained the swimmers long and hard. Hitting a certain volume in training was more important to me than anything else. At our bigger meets, we were pretty successful in the longer events\u20141000\/1650 free, 400 IM, 200 fly, etc. However, our relays were not competitive.<\/p>\n

\u201cAfter a few seasons, my fellow coaches and I decided to \u2018sacrifice\u2019 some of our volume and incorporate more speed work at the end of every workout. This move improved our shorter races, and our relays became more competitive. Over several years, we kept dropping our volume and increasing our swimming at speed\/pace.<\/p>\n

\u201cWhile I worried about our distance swimmers, they actually improved more than anyone else. One young man went from 16:20-ish in the mile to 15:30 and finished third at juniors. He also had good speed and was on all of our sprint relays.<\/p>\n

\u201cThis experience, along with self-education, really changed my coaching philosophy. I also noticed other swimmers were swimming fast all the time as opposed to grinding it out, tapering and then swimming fast. All of those revelations now factor into how I coach. I want swimmers to work hard, enjoy the process, the sport and look back fondly on their swimming careers.<\/p>\n

\u201cMy first year at SAC, we had three high school seniors graduate and swim in college. During my last several years there, we had 25 to 30 college-bound swimmers in each graduating class.<\/p>\n

\u201cNow, instead of training in aerobic, power, speed\/taper blocks, we train all these areas all of the time. We are always doing some aerobic work and train daily at speed\/pace. The speed\/pace work varies by day and is relative to a swimmer\u2019s strengths. Distance swimmers do more at 1000\/1650 pace, while sprint-oriented swimmers do lots of short maximum speed work along with holding pace through a 200.<\/p>\n

\u201cOur dryland program is similar: Strength, power, speed are being touched all the time. Certainly, as we get closer to peak season\/meets, we lower the volume and increase speed focus, both in the pool and in the gym.<\/p>\n

\u201cOne key piece of all (this) is ensuring that swimmers stay engaged throughout the workout. When I write a practice for a main focus or set, I think about a race for a specific training group\u2014distance, IM stroke, sprint. I then design sets that will teach them how to execute desired skills\u2014effective underwaters, etc.\u2014in practice that they will feel in a race. Hopefully, simulating the fatigue and lack of oxygen they will feel at the end of a 200 will pay off come race time.\u201d<\/p>\n

MATHESON AS SWIMMER<\/strong><\/p>\n

\u201cDaniel Matheson was one of my last senior swimmers in Scottsdale,\u201d says Zacher. \u201cHe excelled, improved each year and made the national junior team before heading off to USC last year.<\/p>\n

\u201c(When he was) 13-14 years old, I envisioned his best events would be the 200 fly and 400 IM. He trained several days with the distance and IM groups, and one day per week he focused on fly work. He made futures in those events and occasionally swam the 800\/1000 frees to check fitness.<\/p>\n

\u201cAs a rising high school junior, Daniel entered the 1500 free at a sectional meet to get a 800 split for junior nationals. In the first 800, he hit the qualifying time, swam 200 easy, and then descended his 100s again. He ended up going right around 16:00\u2014the first time he had ever swum the 1500. It left me thinking about Olympic Trials.<\/p>\n

\u201cThe next season, he went under 15:30 in his first 1650 race. Our approach to training hadn\u2019t changed much. It was still a mix of distance free, IM and butterfly with an emphasis on improving and holding paces during the distance free work.<\/p>\n

\u201cDaniel continued to work hard and improve each season. At the 2021 Wave II Olympic Trials, he posted best times in all of his events: 800-1500 meter free (8:05.09-20th, 15:30.09-12th), 200 fly (1:59.95-27th) and 400 IM (4:23.32-19th). His 800 and 1500 performances earned him a spot on the 2021-22 U.S. national junior team.\u201d<\/p>\n

SAMPLE MATHESON SETS<\/strong><\/p>\n

(Swum during Matheson\u2019s last year at Scottsdale Aquatic Club)<\/em><\/p>\n

Distance Freestyle Practice (SCY): Focus on 500 pace<\/strong>
\n\u2022 Warmup: 1500, mix of strokes, drilling, sculling
\n\u2022 Speed Development Set: 6 x 50 @ 3:00 ALL OUT!
\n\u2022 Kick
\n2x {150 @ 2:15 steady
\n{50 @ 1:00 FAST
\n{100 @ 1:30 steady
\n{50 @ 1:00 FAST
\n{50 @ :45 steady
\n{50 @ 1:00 FAST<\/p>\n

MAIN SET<\/strong>
\n3x {3 x 75 @ 1:00 (DPS\u2014normal stroke count -1\u2014@ 80% effort)
\n{3 x 50 @ :50 (descend to 500 pace)
\n{100 @ 1:20 (DPS\u2014normal stroke count -1\u2014@ 80% effort)
\n{3 x 50 @ :50 (hold 500 pace)
\n{3 x 75 @ 1:00 (DPS\u2014normal stroke count -1\u2014@ 80% effort)
\n{100 @ 1:30 (500 pace)
\n{4 x 25 @ :30 (ALL OUT! GREAT LEGS!)
\n{200 cruise
\n* Round 3 with fins and paddles
\n\u2022 Warm-down
\nWorkout Total: ~6,500 yards<\/p>\n

Distance Freestyle\/IM Practice (LC): High-intensity workout\/quality<\/strong>
\n\u2022 Warm-up: 400 swim, 4 x 100 K\/S\/D\/S (1 of each stroke, 4 x 50 free descend 1-4)
\n\u2022 Fins
\n3x {100 kick @ 1:45
\n{2 x 50 @ :55 (15m kick\/20m swim\/15m kick descend 1-3)
\n{50 @ :55 (build swim)
\n{25 BLAST SWIM\/25 EZ @ 1:00<\/p>\n

MAIN SET<\/strong>
\n3x {8 x 50 @ 1:00 (IM\u20142 of each stroke\u2014or free)
\nO\u2014Kick\/Swim E\u2014Drill\/Swim
\n{4 x 50 @ 1:00
\nFR: Descend 1-4
\nIM: O\u20141\/2\/3\/4 (1 stroke fly\/2 strokes back\/3 strokes breast\/4 strokes free)
\n* Repeat through 50; pretty fast
\nE\u20144 fly\/3 back\/2 breast\/1 free
\nRound 1\u2014400 FAST FROM DIVE
\n* Get time
\nRound 2\u2014200 FAST FROM DIVE
\n* Goal\u20141\/2 of 400 time -5 seconds
\nRound 3\u2014100 FAST FROM DIVE
\n* Goal\u20141\/2 of 200 time -3 seconds
\n{4 x 100 cruise free @ 1:30
\n{1-min. break
\n\u2022 Warm-down
\nWorkout Total: 5,600 meters<\/p>\n

Mid-Distance\/Stroke Practice (SCY): Focus on 200 pace<\/strong>
\n\u2022 Warmup: 800 choice\u2014keep moving
\n3x {100 kick\/swim x 25 @ 1:40
\n{2 x 75 scull\/drill\/swim @ 1:10
\n{3 x 50 @ :50 (descend 1-3 50\/70\/90%)
\n* Choice stroke by round (have a focus or intent on one skill\u2014catch, head position, breathing, recovery, body position. etc.\u2014for each round…something you need to work on)
\n\u2022 Speed Development Set
\n3 x 25 @ 1:30
\n2 x 50 @ 2:00
\n3 x 25 @ 1:30
\n* ALL-OUT EFFORT
\n\u2022 Swim: 8 x 75 @ 1:05 (steady\/smooth free)<\/p>\n

MAIN SET<\/strong>
\n3x {2 x 75 @ 1:15 (choice set-up: scull\/drill\/kick\/swim good form\/etc.)
\n{50 build @ 1:00
\n{2 x 25 @ :30 FAST
\n{50 KICK\u2014ALL-OUT EFFORT @ 1:00
\n{4 x 25 @ :30\u2014FAST SWIM WITH GREAT UNDERWATERS
\n* How do you want to execute at the end of a 200 race?
\n{100 EZ @ 3:00
\n\u2022 Warm-down
\nWorkout Total: 4,500 yards<\/p>\n

Distance Freestyle Set (LC): Focus on longer races (800\/1500)<\/strong>
\n\u2022 Warm-up: 1,000 various
\n3x {3 x 50 @ 1:00 (tight descend)
\n{150 cruise @ 3:00
\n\u2022 Swim
\n2x {400 @ 5:30 (80% effort\u2014steady swim)
\n{50 FAST @ :50 (change gears!…up tempo!)
\n{300 @ 3:50 (85%)
\n{50 FAST @ :50 (change gears!…up tempo!)
\n{200 @ 2:30 (90%)
\n{50 FAST @ :50 (change gears!…up tempo!)
\n{100 @ 1:10 (95%)
\n{50 FAST @ :50 (change gears!…up tempo!)
\n{6 x 100 @ 1:30 (steady swim)
\n\u2022 Pull
\n2x {400 DPS @ 5:00
\n{8 x 50 @ :55
\nRound 1: descend 1-4
\nRound 2: 1 smooth\/1 fast
\n\u2022 Warm-down
\nWorkout Total: 7,100 meters<\/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 is in its second printing, and is available from store.Bookbaby.com, Amazon, B&N and book distributors worldwide.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Special Sets: The Work of Daniel Matheson Under Coach Kevin Zacher (Training Sets Included) This month\u2019s \u201cSpecial Sets\u201d features Santa Clara swimmer, Daniel Matheson, now at USC, and tracks former<\/p>\n","protected":false},"author":59,"featured_media":508124,"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":[75159,43220,61097,53928],"class_list":["post-508125","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-americas","category-coaches-education","category-swimming-world-magazine","tag-daniel-matheson","tag-kevin-zacher","tag-special-sets","tag-training"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSpecial 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