{"id":510828,"date":"2022-08-08T06:00:17","date_gmt":"2022-08-08T13:00:17","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=510828"},"modified":"2022-08-08T06:01:51","modified_gmt":"2022-08-08T13:01:51","slug":"how-they-train-the-workouts-of-mit-standout-adam-janicki","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-the-workouts-of-mit-standout-adam-janicki\/","title":{"rendered":"How They Train: The Workouts of MIT Standout Adam Janicki"},"content":{"rendered":"<p><strong>How They Train: The Workouts of MIT Standout Adam Janicki<\/strong><\/p>\n<p>A <a href=\"https:\/\/mitathletics.com\/sports\/mens-swimming-and-diving\/roster\/adam-janicki\/9776\" target=\"_blank\" rel=\"noopener\">2019 graduate of George Mason High School<\/a> in Falls Church, Va., 6-5 <strong>Adam Janicki<\/strong> helped lead his Mustangs to the VHSL Class 2 state title. In the process, he set two individual state records in winning the 200 yard IM (1:51.64) and 100 backstroke (50.10). Also a breaststroker on the state champion 200 medley relay, he finished his secondary school career as a five-time state champ.<\/p>\n<p>At MIT, he has only gotten better. He was chosen as the NEWMAC Rookie of the Year in 2020 after notching firsts in the 200 back (1:49.26) and 400 medley relay (49.49 backstroke leadoff), third in the 100 back (49.45) and fifth in the 200 IM (1:51.98).<\/p>\n<p>At this year\u2019s conference championships, he notched five firsts and one third. While COVID torpedoed the 2020 and 2021 NCAA D-III national meets, Janicki was front and center at the 2022 contest, helping the Engineers to a sixth-place team finish. In Indianapolis, he led off the winning MIT 200 free relay (1:19.10) in 20.45 before placing fourth in the 400 medley relay (3:12.47\/47.52), fifth in the 100 backstroke (47.30), seventh in the 200 medley relay (1:28.02\/22.32) and 10th in the 200 back (1:45.48).<\/p>\n<p>As he enters his senior year, Janicki finds himself a team captain, a five-time CSCAA All-American and holder of two individual MIT records: 100-200 back (47.12, 1:45.16) and a part of three relay marks: 200-400 medley (1:28.00, 3:12.26) and 200 free (1:19.10). \u201cHis love of the sport and ability to bring out the best in his teammates will make him a great leader this coming fall,\u201d says his coach, <strong>Meg Sisson French<\/strong>.<\/p>\n<p>\u201cAdam came from the small Clark Swim Club in Arlington, Va. Training alongside a handful of national-level swimmers, he learned the importance of a positive attitude and being a good teammate. He brought many of those values with him to MIT,\u201d French says.<\/p>\n<p>\u201cFrom his very first year, he set a positive, fun and hardworking atmosphere in workouts. After COVID cut short his first year, he was more determined than ever to come back when competition resumed, ready to show everyone of what he\u2014and our program\u2014was made.<\/p>\n<p>\u201cThis past year, Adam really took charge of his training. He put in extra work in spring 2021 and throughout the summer, laying a solid foundation for what turned out to be his best season yet.<\/p>\n<p>\u201cAdam is a true student and fan of the sport. He genuinely enjoys talking through small technical details, breaking down race strategy and collaborating on his training plan through each phase of the season. He\u2019s really invested in the process and has a clear plan of what he needs to do to improve at the end of the year. Adam likes to spend most of his time in the backstroke and IM training groups, but he proved this year that he\u2019s a very talented sprinter. He pays great attention to his underwaters, surface kick, stroke tempos and overall power output.<\/p>\n<p>\u201cHis favorite sets are off the blocks. Only a couple weeks into this last season, we had our annual \u2018King and Queen\u2019 fall competition. We swam 100s of each stroke and a 100 IM, and compiled the times for the top five men and women. Adam was the \u201921-\u201922 champion with a total time of 4:22.76 (100 fly 51.31, 100 back 51.51, 100 breast 58.84, 100 free 48.33 and 100 IM 52.77). It was an impressive showing only a couple weeks into the season.<\/p>\n<p>\u201cAdam also really likes doing race rehearsals from the blocks. As we get closer to championship season, he gets after 200s and 100s\u2014broken and straight\u2014from the blocks. He\u2019s intensely focused on his race strategy and doing everything he can to prepare for the end of the year,\u201d says his coach.<\/p>\n<p><strong>TWO NOVEMBER 2021 SETS<\/strong><\/p>\n<p><strong>Main Set #1<\/strong><br \/>\n2x:<br \/>\n\u2022 3 x 200 IM<br \/>\nRound 1: red kick\/swim by 25 (descend the swim 1-3 high pink &#8211; high red @ 2:45)<br \/>\nRound 2: swim (descend high pink &#8211; high red @ 2:35)<br \/>\n\u2022 4 x 75 @ 1:20 (1 FL\/1 BK\/1 BR\/1 FR)<br \/>\n25 under, rest 5 secs., 50 @ 200 race-pace feel<br \/>\n\u2022 6 x 50 @ :45 (2 FL\/BK, 2 BK\/BR, 2 BR\/FR)<br \/>\n\u2022 2 x 100 @ 1:30<br \/>\n#1: FR blue\/closing speed!<br \/>\n#2: low pink recovery<br \/>\nExtra 1:00 to regroup before Round 2 &amp; off the block work<\/p>\n<p>\u2022 2x {50 + 25 + 75<br \/>\n50: take out speed from the blocks @ 200\/400 IM race-pace feel @ 1:00<br \/>\n25: high red BK @ :25<br \/>\n75: 25 blue BR + 50 low pink FR @ 1:30<\/p>\n<p><strong>Main Set #2<\/strong><br \/>\n\u2022 2 x 150 (50 red kick\/50 swim 3-6 dolphin kicks off each wall\/50 drill @ 2:30)<br \/>\n\u2022 6 x 75<br \/>\n1-3: descend pink to high red @ 1:00<br \/>\n4-6: hold high red @ 1:30<br \/>\n\u2022 100 low pink, regroup @ 1:30<br \/>\n\u2022 8 x 25 @ :35<br \/>\nODD: no underwater &#8211; 4 fast cycles, then pink<br \/>\nEVEN: 3-6 dolphin kicks + 4 fast cycles, then pink<br \/>\nExtra 1:00 to regroup<br \/>\n\u2022 2 x 150 (50 red kick\/50 swim 3-6 dolphin kicks off each wall\/50 drill @ 2:30)<br \/>\n\u2022 6 x 75<br \/>\n1-3: descend pink to high red @ 1:00<br \/>\n4-6: hold blue for best average @ 1:30<br \/>\n\u2022 100 low pink, regroup @ 1:30<br \/>\n\u2022 8 x 25 @ :35<br \/>\nODD: drill (be intentional!)<br \/>\nEVEN: green!<br \/>\nExtra 1:00 for fins and paddles (pads optional)<br \/>\n\u2022 6 x 75<br \/>\n1-3: descend pink to high red @ 1:00<br \/>\n4-6: hold blue for best average @ 1:30<\/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 is in its second printing, and is available from store.Bookbaby.com, Amazon, B&amp;N and distributors worldwide.<\/em><\/p>\n<h3 style=\"text-align: center;\">Get\u00a0<em>Swimming World Magazine<\/em>\u00a0and\u00a0<em>SW 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 style=\"text-align: center;\"><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 style=\"text-align: center;\"><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 style=\"text-align: center;\"><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-august-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><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>How They Train: The Workouts of MIT Standout Adam Janicki A 2019 graduate of George Mason High School in Falls Church, Va., 6-5 Adam Janicki helped lead his Mustangs to<\/p>\n","protected":false},"author":59,"featured_media":510830,"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":[18,6,16],"tags":[131122,103655,3311],"class_list":["post-510828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-college","category-swimming-world-magazine","tag-adam-janicki","tag-meg-sisson-french","tag-mit"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast 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