{"id":526415,"date":"2023-03-26T14:15:14","date_gmt":"2023-03-26T21:15:14","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=526415"},"modified":"2023-03-26T15:11:59","modified_gmt":"2023-03-26T22:11:59","slug":"sample-sets-a-look-at-the-work-of-rising-global-star-ilya-kharun-of-sandpipers-of-nevada","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/sample-sets-a-look-at-the-work-of-rising-global-star-ilya-kharun-of-sandpipers-of-nevada\/","title":{"rendered":"Sample Sets: A Look At the Work Of Rising Global Star Ilya Kharun Of Sandpipers Of Nevada"},"content":{"rendered":"

Sample Sets: A Look At the Work Of Rising Global Star Ilya Kharun Of Sandpipers Of Nevada<\/strong><\/p>\n

Arizona State recruit Ilya Kharun<\/strong> finished his 2022 long course season in impressive fashion. To wit: after a strong World Cup meet in November, he felt ready to challenge the world junior butterfly records. Representing Canada (he is a citizen by birth) at the FINA World Short Course Championships, he left Melbourne with three Canadian, two world junior records and a pair of medals: bronze in the mixed 200 medley relay and silver in the 100 butterfly.<\/p>\n

Kharun claimed his first WJR (and Canadian national record) in the 50 fly, ultimately clocking a 22.28 and shaving 2-hundredths off Andrei Minakov\u2019s<\/strong> 2020 mark. In his 100 fly, he was eighth at the first three walls, but roared home in the final 25 meters to go 49.03 and capture silver just behind Chad le Clos<\/strong> and a half-second faster than China\u2019s Li Zuhaho\u2019s<\/strong> 2017 standard.<\/p>\n

A lifelong swimmer, Kharun, except for a very brief period in 2019, has been a member of the Sandpipers of Nevada<\/a> since he was 5. A resident of Las Vegas, he moved there with his parents, members of Cirque de Soleil<\/a>, ultimately forsaking gymnastics for swimming.<\/p>\n

As he has progressed through the Sandpiper training groups, Kharun has been exposed to a number of mentors and has come into his own. A member of the club\u2019s national team, the just-turned 18-year-old is \u201cprobably competing for the title of the hardest worker on the team. His baseline work level is higher than most,\u201d says Coach Jake Des Roches<\/strong>. \u201cHe is smart, takes feedback and is willing to make changes. He is a big benefit to our boys\u2019 group and brings them along in a positive way.\u201d<\/p>\n

\"ilya-kharun-\"

Photo Courtesy: Peter H. Bick<\/p><\/div>\n

Kharun has benefited from Coach Ron Aitken\u2019s<\/strong> penchant for volume and love of open water training. In April 2021, he won USA Swimming\u2019s National Junior 5K championship. In 2022, he grabbed the 7.5K crown. \u201cIlya likes to race and enjoys the challenge of open water,\u201d says Des Roches. \u201cHis success in open water along with his sprint butterfly in the pool gives a sense of how he can do in the short course free events. He has great freestyle range. He thinks he has a 19 in him, and I know he can go under 15 minutes in the 1650.\u201d<\/p>\n

The Sun Devil-to-be is amazingly versatile as evidenced by his 11 long course summer national qualifying times and consistent 900 and even 1,000 power point ratings. The mega yardage approach has allowed Kharun to exhibit remarkable improvement in his primary strokes, especially the 200 yard butterfly, where he went from 1:57.99 in 2020 to 1:42.39 in 2021 to break Luca Urlando\u2019s<\/strong> 15-16 NAG record (since restored, given Kharun\u2019s Canadian citizenship).<\/p>\n

SAMPLE WORKOUTS<\/strong><\/p>\n

Following are samples of Ilya Kharun training over the last several years:<\/strong><\/p>\n

October 2022 AM (SCY) – Age 17<\/strong>
\nNational 1 (Coach Ron Aitken)<\/strong>
\n\u2022 400 warm-up
\n\u2022 12x {75 @ 1:30 + 25 @ :30
\n75: 50 drill + 25 swim
\n25: sprint
\nDone 3 rounds each stroke, reverse IM order
\n\u2022 Progressive IM: 4 rounds
\n1 x 25 fly @ :30
\n1 x 50 fly\/back @ :50
\n1 x 75 fly\/back\/breast @ 1:10
\n1 x 100 IM @ 1:30
\n1 x 200 free negative-split @ 3:00
\n\u2022 6 x 50 @ :50 – variable sprint choice
\n\u2022 6 x 75 free for time from a dive @ roughly 3:00
\nIlya descended from 33-mid to 32-low
\n\u2022 6 x 25 free for time from a dive @ roughly 1:30
\n1-5 to a flip, Ilya averaged 9.2. Prior to #6, Ilya was told to throw down an 8, with Coach Des Roches saying he had never seen an 8-second 25 free in person before, and it would be cool if Ilya did it! He got very close before challenging #6 to a hand touch, touching in at 9.00.
\n\u2022 18 x 100 @ 1:25 IM Pull – odds moderate, evens fast
\n\u2022 600 cool-down<\/p>\n

COACH DES ROCHES:<\/strong><\/p>\n

\u2022 While certainly not the most impressive or challenging workout on paper, Ilya\u2019s performances on this day were some of the most impressive I\u2019ve seen, and are a great demonstration of his work ethic when it comes to pushing himself.
\n\u2022 Ilya was holding low-1:50s for his 200s negative-split at the beginning part of practice. Descended his dive 75s from 33 to 32-low and was still able to pump out 9-low 25s free to the feet.<\/p>\n

October 2021 PM (SCY) – Age 16<\/strong>
\nNational Elite (Coach Ron Aitken)<\/strong>
\n\u2022 1,000 warm-up mix free & IM drill
\n\u2022 16 x 50 @ :50 variable sprint choice
\n\u2022 Prime pace: 3 rounds
\n8 x 25 choice @ :45 – odds moderate, evens fast
\n4 x 75 prime (fly) @ 20s rest best average
\n\u2022 Free kick: 9 rounds
\n1 x 200 kick @ 3:15
\n1 x 100 kick for time @ 2:00
\n\u2022 600 cool-down<\/p>\n

COACH DES ROCHES:<\/strong><\/p>\n

\u2022 This was an early-season workout in Ilya\u2019s first year of the training group with Coach Ron Aitken. I believe part of Ilya\u2019s ability to race consistently fast in-season and from one meet to the next comes from his attention to detail during pace-oriented sets like this. On his own, Ilya gives attention to his underwater distances and to consistency of his times during best-average-type sets. On the 75s fly, Ilya was consistently in the 42s with a few 41s.
\n\u2022 Something that can get overlooked are Ilya\u2019s freestyle abilities. He is rock solid in kicking, pulling and swimming sets. During the kick set, Ilya was pushing 1:10 and a few reps under 1:10 over 9 rounds.<\/p>\n

July 2021 PM (SCY)<\/strong>
\nNational Prime (Coach Michael Kinross)<\/strong>
\n\u2022 400 warm-up
\n\u2022 IM Pre-Set
\n4 x 100 IM switch kick @ 1:50
\n3 x 100 free swim pink @ 1:20
\n4 x 100 IM switch drill @ 1:40
\n2 x 100 free swim red @ 1:15
\n4 x 100 IM switch swim @ 1:30
\n1 x 100 free swim blue @ 1:10
\n\u2022 10 x 400 IM @ 4:50
\nIlya floated around 4:25 on these
\n\u2022 1 x 400 IM broken – 4 x 100 @ 20s rest
\n\u2022 4 x 100 negative-split free @ 3:00
\n\u2022 Paddles: 2 rounds
\n4 x 75 @ 1:10 backstroke – 5-10-15m UW each wall
\n8 x 25 @ :40 breaststroke – odds head up breast, evens breast swim
\n\u2022 800 cool-down<\/p>\n

COACH DES ROCHES:<\/strong><\/p>\n

\u2022 This workout was done during summer training after Ilya\u2019s sophomore year of high school and about a month before his first national cut. 10 x 400 IM is always challenging in different ways for swimmers, but Ilya\u2019s training was really starting to hit form at this time. Ilya floated near 4:25 on his 10 x 400s IM with a broken swim time of 4:09.
\n\u2022 Through workouts like this, Ilya began to develop his ability to swim fast at the end and finish races on the second half.<\/p>\n

April 2021 – Following competition cycle<\/strong>
\n+ OW Junior Nationals – Age 16<\/strong>
\n\u2022 Warm-up
\n600 straight as (75 choice + 25 position 11 drill freestyle)
\n\u2022 Pre-Set: 2 rounds
\n5 x 50 fast feet flip turn & finish @ :50
\n6 x 25 @ :30 perfect turns from the middle of the pool
\n1 x 300 @ 4:00 descend 100s within the 300
\n\u2022 Main Set: 100s @ 2:01 challenge
\nN x 100 @ 2:01
\n– Must back it back before the top! (Drop-out set)
\n– Boys started at the :45 (so #1 = 1:15 make it)
\n– Girls started at the :40 (so #1 = 1:20 make it)
\n\u2022 Breast Work
\n12 x 25 @ :30 (4 pullouts – 3PO – 2PO – 1PO x3)
\n60s rest
\n6 x 75 @ 1:00 (50 breast + 25 free)
\n\u2022 600 cool-down<\/p>\n

COACH DES ROCHES:<\/strong><\/p>\n

\u2022 This workout was done following a competition cycle at the GAIN Invite and Open Water Nationals\/Junior Nationals during Ilya\u2019s sophomore year of high school.
\n\u2022 Ilya did very well on this set. At this point in time, he was not an ultra-confident practice swimmer on a daily basis.
\n\u2022 He made the 50s 100, but on 49 noticeably backed off on the third 25 before going for it again on the last 25 and went 50.2 for this 100. Still a really good result, but it was clear Ilya would benefit from more encouragement in attacking the middle half of races like the third 25 and 50.<\/p>\n

February 2020 (LC, Pre-COVID) – Just-turned 15<\/strong>
\nSenior Elite, combination workout with National Prime (Coaches Dwight Gravley and Michael Kinross)<\/strong>
\n\u2022 Warm-up
\n400 warm-up
\n3 x 100 free kick @ 2:00
\n12 x 50 free @ :50 – odds drill, evens DPS
\n\u2022 Pre-Set: 2 rounds
\n1 x 400 @ 6:00 – last 100 red
\n1 x 300 @ 4:30 – last 100 red
\n1 x 200 @ 3:00 – last 100 red
\n\u2022 200s free
\n9 x 200 free @ 2:30
\n\u2022 12 x 50 back drill @ 1:05
\n\u2022 Backstroke: 2 rounds
\n2 x 50 @ 1:00 – done as 15-meter spin drill, then easy swim
\n1 x 100 @ 2:00 fast for time
\n\u2022 300 cool-down<\/p>\n

COACH DES ROCHES:<\/strong><\/p>\n

\u2022 This workout was done as an interval challenge for 200s free long course. At the time, Ilya was in our Senior Elite group, a transitionary group from our age group to national programs. A major focus of this group is learning how to get comfortable being uncomfortable, and to begin pushing your limits training-wise.
\n\u2022 200s LC on 2:30 isn\u2019t slow, and at just 14 years old, Ilya took this challenge on a new interval well. He made five of the nine 200s, which was a great performance for him at the time.<\/p>\n

* * *<\/p>\n

In mid-January 2023 at the end of a workout, Kharun did a 100 IM pull set, 20 on 1:02 short course meters. \u201cHe looked very casual through the whole swim, yet working very hard to the very end. He works very hard toward what he wants to become. He\u2019s certainly special and will be a real addition to that training group at Arizona State,\u201d says Des Roches.<\/p>\n

\"Kharun(Progression)\"

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","protected":false},"excerpt":{"rendered":"

Sample Sets: A Look At the Work Of Rising Global Star Ilya Kharun Of Sandpipers Of Nevada Arizona State recruit Ilya Kharun finished his 2022 long course season in 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