{"id":515509,"date":"2022-11-07T13:34:27","date_gmt":"2022-11-07T20:34:27","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=515509"},"modified":"2022-11-07T16:13:29","modified_gmt":"2022-11-07T23:13:29","slug":"special-sets-a-look-at-the-training-of-andrew-vanas-at-nations-capital","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-a-look-at-the-training-of-andrew-vanas-at-nations-capital\/","title":{"rendered":"Special Sets: A Look At the Training Of Andrew Vanas At Nation’s Capital"},"content":{"rendered":"

Special Sets: A Look At the Training Of Andrew Vanas At Nation’s Capital<\/strong><\/p>\n

One of the delights in the coaching business is watching a swimmer come of age. Dory Halbe<\/strong>, a former American University swimmer and NCAA qualifier, is now an assistant coach at Nation\u2019s Capital Swim Club<\/a>\u2019s Georgetown Prep site.<\/p>\n

In the last year, she has had the pleasure of mentoring former multi-sport athlete, just-turned 14-year-old, Andrew Vanas<\/strong>. A strapping 6-0, 170-pound sprinter, Vanas joined NCAP in 2020 and spent his early days working on technique with former Ohio State All-American Stephen Sakaris.<\/p>\n

\u201cThat training was a huge factor in his development,\u201d says Halbe. \u201cAndrew moved into my group in 2021. Since then, we have worked on his best events and also emphasized training the 200 free, 100 fly, 100 back and 200 IM to make him a more well-rounded swimmer.\u201d<\/p>\n

That\u2019s not to say there weren\u2019t setbacks along the way. Vanas had tendinitis in January 2022 and ended up kicking until the end of February and into March. \u201cSo his training was really focused on recovery and setting his stroke up for the summer,\u201d notes Halbe. That time served Vanas well, allowing him to post AAAA times in the SCY 50, 100 and 200 frees and AAA times in the 100 fly. As a 13-year-old, he also posted the 12th fastest time ever in the 50 fly (23.83).<\/p>\n

Vanas ended his summer season in fitting fashion. For starters, he won the Montgomery County Swim League 50 free title in 24.94 (SCM). \u201cLots of our swimmers do summer league, and it\u2019s intense,\u201d says Halbe. \u201cThere are meets every weekend, and it\u2019s really fun.\u201d The coup de gr\u00e2ce came at the Eastern Zones meet at Ithaca in August when he won his 50 and 100 freestyles (25.10, 55.05). \u201cI was really pleased with Andrew\u2019s 50, especially his breakout speed and finish. He did a nice job getting into the wall with minimal errors, which was much better than his morning swim (25.71).\u201d<\/p>\n

Following are two sets that Vanas enjoyed and Halbe believes set him up for success. \u201cAndrew is a fierce competitor and incredibly strong for his age. He is also very attentive to stroke feedback and eager to learn. He enjoys racing, every single day…so we try to harness that eagerness and give him that opportunity when appropriate.<\/p>\n

\u201cWe\u2019ve been working on his kick and some more aerobic free because I think he will develop into a good 200 freestyler with time. Andrew is still learning and growing. I\u2019m looking forward to seeing what he can put together this season as a freshman in high school,\u201d she says.<\/p>\n

SET #1<\/strong>
\nWhales (Swimmers 500+ Yards) and Marlins (Sprinters)<\/strong><\/p>\n

\u201cFor some swimmers, I made a coaching decision on where they would go based on what they needed that day,\u201d shares Halbe. \u201cI split the group into \u2018Distance\u2019 and \u2018Speed.\u2019 The logic was \u2018Whales\u2019 swim the farthest in the ocean, and \u2018Marlins\u2019 swim the fastest.<\/p>\n

\u201cSome swimmers discovered they were not sprinters that day. We are an age group program, so I often try to do sets that fit the needs of most, but also give them something special. This set went well. It was done SCM because we swim outside SCM at least once a week due to pool space.<\/p>\n

\u201cAndrew was holding around 28-lows without fins on the last four 50s. The goal was to consistently hit the same time. With fins, he dropped a few 26-lows\u2014maybe a 25.9 on the last one.\u201d<\/p>\n

SET #2<\/strong>
\nBroken Swims<\/strong><\/p>\n

\u201cAndrew is a very time-focused swimmer. He wants to know breakout, tempo, time underwater, splits\u2014all of it,\u201d says Halbe. \u201cI try to do broken swims regularly. I make the swimmers count for each other, which builds teamwork.<\/p>\n

\u201cThe goal of the set is to go your goal time or better. Most can get there easily with 20 seconds rest. This particular set was SCY in the morning. Andrew went low-1:40 and a 1:39 in the 200 free, broken for 20 seconds. We break it up 25\/50\/50\/50\/25 with longer rest closer to race day.<\/p>\n

\u201cIn the pre-set, we use two different types of fins. I think it\u2019s important to switch it up and challenge them in a lot of ways, and using different types of equipment is one way to do that. The short fins are like Zoomers or TYR short fins. Arena Fins are the Powerfin with the strap on the back. It\u2019s just another way to work on kicking,\u201d says Halbe.<\/p>\n

* * *<\/p>\n

\"Vanas

Photo Courtesy:<\/p><\/div>\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

Non-Subscribers can click here to download this issue for only\u00a0$5.94<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Special Sets: A Look At the Training Of Andrew Vanas At Nation’s Capital One of the delights in the coaching business is watching a swimmer come of age. Dory Halbe,<\/p>\n","protected":false},"author":59,"featured_media":515513,"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],"tags":[131612,61097],"class_list":["post-515509","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-high-school","tag-andrew-vanas","tag-special-sets"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSpecial Sets: A Look At the Training Of Andrew Vanas At Nation's 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since 1993. 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\/11\/Andrew-Vanas.jpg","jetpack_shortlink":"https:\/\/wp.me\/p56Jja-2a6F","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts\/515509","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=515509"}],"version-history":[{"count":0,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts\/515509\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/media\/515513"}],"wp:attachment":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/media?parent=515509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/categories?post=515509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/tags?post=515509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}