{"id":526622,"date":"2023-04-06T04:50:45","date_gmt":"2023-04-06T11:50:45","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=526622"},"modified":"2023-04-06T05:46:26","modified_gmt":"2023-04-06T12:46:26","slug":"how-they-train-a-look-at-the-work-by-st-catherines-annie-voss","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-a-look-at-the-work-by-st-catherines-annie-voss\/","title":{"rendered":"How They Train: A Look At the Work By St. Catherine’s Annie Voss"},"content":{"rendered":"

How They Train: A Look At the Work By St. Catherine’s Annie Voss<\/strong><\/p>\n

Annie Voss<\/strong> swam at an all-girls high school in Brown Deer, Wis., and for the storied Schroeder YMCA<\/a> program. Wanting to continue her single-gender education, she followed her sister, Mary Jane, to St. Catherine University in St. Paul, Minn.<\/p>\n

Now in her fourth year, Annie has been a five-time CSCAA All-American (three first team, two honorable mention), seven-time MIAC selection and four-time school record holder (200, 400, 800 free relays and 200 back). For the Wildcats, she also swims the 200 (2:05.86) and 400 IM (4:27.79).<\/p>\n

Her coach, Justin Zook<\/strong>, says, \u201cAnnie is an incredibly fun-loving and personable student-athlete who has prided herself on her work ethic and willingness to push outside of her comfort zone. She leads through her voice and her example in and out of the pool. She is one of the most rewarding people with whom I have ever worked.<\/p>\n

\u201cShe took ownership over her swimming pretty quickly after her first season. Her personality comes out through the sport: She has a witty sense of humor and is not afraid to joke with our coaching staff. She has earned respect, is honest in her conversation and a team leader who connects with the entire roster. She rarely sits during meets and regularly asks how others are performing so she can understand their goals.<\/p>\n

\u201cAnnie is a student-athlete who needs to have a connection to her teammates and coaching staff in order to perform at her highest level. She is incredibly level-headed and takes direction very well,\u201d says Zook. \u201cAnnie digests information quickly and listens well. Her motivation has changed slightly as she has experienced more personal and team success. She has a unique ability to execute race plans without requiring someone with whom to race or train.<\/p>\n

\u201cFreshman year, Annie had to learn how to fit into our training system. We rarely use percentages in our training and rely more on seconds off of a certain pace or color pace chart. Many swimmers have a hard time adjusting initially as it is very different from getting to choose what 80 percent feels like. That said, her effort in workout has never wavered,\u201d notes Zook.<\/p>\n

\u201cIn practice, she hits pace on a regular basis during the season, but really starts shining after the holiday break and heading into our championship meet season. She is task-oriented and takes positives from workouts even on the hard days and translates them into quality meet performances.\u201d<\/p>\n

A \u201cCAN-DO\u201d ATTITUDE<\/strong><\/p>\n

In many ways, Voss is a poster child for proponents of college swimming, proving the CSCAA selling point: \u201cIf you want to swim in college, there is a place for you.\u201d<\/p>\n

\u201cI learned how special Annie was her first year as a MIAC finalist in the 400 IM,\u201d says her coach, Justin Zook. \u201cShe had an amazing prelim swim and dropped almost 12 seconds from her previous best.<\/p>\n

\u201cIt was one of the first times she really embraced the pain of this event. I remember going over her race plan for finals, and she indicated, \u2018This is going to hurt a lot, but I know I can do it.\u2019 She had some confidence issues coming out of high school, and we had worked through a lot of them. That race told me that she believed she deserved to be competing at the championship level.<\/p>\n

\u201cAnother turning point came when she was trying for a suited mid-season NCAA qualifying time in the 400 free relay. As anchor behind three All-Americans, Annie was incredibly nervous.<\/p>\n

\u201cWhen she split 51.9, she believed she belonged at an elite conference level and could perform on a national stage.\u201d (At 2022 NCAAs, Voss again anchored St. Kate\u2019s eighth-place 400 free relay.)<\/p>\n

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

#IM<\/strong>
\n4x:<\/strong>
\n\u2022 300 @ 5:00 (200 IM + 100 specialty)
\n\u2022 4 x 100 @ 2:00
\nR1: Fly with fins
\nR2: Back
\nR3: Breast
\nR4: Choice
\nDescend to 100%
\n\u2022 100 @ 4:00 (active recovery)<\/p>\n

Coach Zook:<\/strong> \u201cThis set was done late last September. It was one of the first sets in which Annie really started racing NCAA IM qualifiers Jordyn Wentzel (second, 200 IM in 2022) and Hannah Svendsen. We do a bit more fly swimming early in the season. On her backstroke round, she descended from 1:08 to 1:02 when her best time was just 59.6. At workout end, I made them go a 200 IM for time. Annie went 2:12, which was only a couple seconds off her best time.\u201d<\/p>\n

3x:<\/strong>
\n\u2022 1 x 100 @ 1:30 (from blocks – fly)
\n\u2022 3 x 100 @ 1:40 (back – breast – free)
\n\u2022 1 x 100 @ 1:20 (specialty)
\n\u2022 1 x 300 @ 800 (kick – swim – active recovery)<\/p>\n

Coach Zook:<\/strong> \u201cThe above set was done in October\/early November when our mid-distance kids were doing some broken 500s. Added up, Annie went 4:28-4:30 on the IMs, and I started thinking we could get a 400 IM cut. This also made Annie believe she could do it since Hannah Svendsen had earned a \u2018B\u2019 cut the year before, going 4:26-4:28 on the same set. Those two were great training partners. They both swam the 200 and 400 IM as well as the 200 fly and 200 back, allowing these types of sets to really work well for both of them.<\/p>\n

Early Season 2022<\/strong><\/p>\n

#IM<\/strong>
\n3x:<\/strong>
\n\u2022 2 x 200 @ 3:00 (#1 100 IM, 100 free; #2 free, negative-split)
\n\u2022 1x {2 x 100 @ 2:00 (R1 fly, R2 back, R3 breast)
\n#1 is negative-split\/wall focus, #2 is 200 pace (1:05, 1:02, 1:14)
\n{2 x 75 @ 1:40 (R1 back, R2 breast, R3 free)
\n200 pace (:46, :53, :43)
\n{2 x 50 @ 1:05 (R1 breast, R2 free, R3 fly)
\nFaster than 200 pace
\n\u2022 100 @ 400 (active recovery)<\/p>\n

#IM<\/strong>
\n1x:<\/strong>
\n\u2022 1 x 100 @ 2:00 (fly 200 pace – 2 x 50, rest :10)
\n\u2022 1 x 50 @ 1:00 (back 200 pace – :30)
\n\u2022 1 x 50 @ 1:00 (breast 200 pace – :35)
\n\u2022 1 x 50 @ 2:00 (specialty 200 pace – :30)
\n\u2022 1 x fins
\n150 @ 3:00 (100 kick 90%, rest :10, 50 sprint free)
\n\u2022 4:00 kick
\n2:00 rest<\/p>\n

1x:<\/strong>
\n\u2022 1 x 100 @ 2:00 (back 200 pace – 2 x 50, rest :10)
\n\u2022 1 x 50 @ 1:10 (fly 200 pace)
\n\u2022 1 x 50 @ 1:10 (breast 200 pace)
\n\u2022 1 x 50 @ 2:00 (specialty 200 pace)
\n\u2022 1 x fins
\n150 @ 3:00 (100 kick 95%, rest :15, 50 sprint free)
\n\u2022 4:00 kick
\n2:00 rest<\/p>\n

1x:<\/strong>
\n\u2022 1 x 100 @ 2:00 (breast 200 pace – 2 x 50, rest :10)
\n\u2022 1 x 50 @ 1:20 (fly 200 pace)
\n\u2022 1 x 50 @ 1:20 (back 200 pace)
\n\u2022 1 x 50 @ 2:00 (specialty 200 pace)
\n\u2022 1 x fins
\n150 @ 3:00 (100 kick 100%, rest :15, 50 sprint free)
\n\u2022 4:00 kick
\n2:00 rest<\/p>\n

1x:<\/strong>
\n\u2022 1 x 100 @ 2:00 (free 200 pace – 2 x 50, rest :10)
\n\u2022 1 x 50 @ 1:30 (fly 200 pace)
\n\u2022 1 x 50 @ 1:30 (back 200 pace)
\n\u2022 1 x 50 @ 2:00 (specialty 200 pace)
\n\u2022 1 x fins
\n150 kick \u201cludicrous speed\u201d (This is a Spaceballs reference!)
\n275 active recovery
\n200 IM \u201cludicrous speed\u201d (Annie went 2:12 on this at the end of the workout)
\n300 active recovery<\/p>\n

#MidDistance<\/strong>
\n2x (Jordyn Wentzel\/Annie Voss):<\/strong>
\n\u2022 1 x 125 @ 2:15 (choice, scull, drill, scull, drill, swim)
\n\u2022 1 x 125 @ 2:15 (choice, scull, build, drill, build, swim)
\n\u2022 1 x 100 @ 2:00 (IM, \u201cplaid speed,\u201d which is another Spaceballs reference!)
\nWentzel 1:03.0, Voss 1:05s
\nCoach Zook: \u201c\u2018Plaid speed\u2019 is based off of Jon Urbanchek\u2019s color chart, but we created our own colors\/labels.\u201d
\n\u2022 1 x 100 @ 1:40 (IM, \u201cplaid speed\u201d)
\n\u2022 1 x 100 @ 1:20 (IM, \u201cplaid speed\u201d)
\n\u2022 1 x 100 @ 2:00 (finger paddles, distance per stroke, breast)
\n2:00 rest<\/p>\n

2x:<\/strong>
\n\u2022 1 x 125 @ 2:15 (choice, scull, drill, scull, drill, swim)
\n\u2022 1 x 125 @ 2:15 (choice, scull, build, drill, build, swim)
\n\u2022 1 x 100 @ 2:00 (50 fly, 50 back)
\n(200 pace+2 seconds is goal)
\n\u2022 1 x 100 @ 1:40 (50 back, 50 breast)
\n(200 pace+3 seconds is goal)
\n\u2022 1 x 100 @ 1:20 (free 500 pace or better)
\n\u2022 1 x 100 @ 2:00 (finger paddles, distance per stroke, breast)
\n2:00 rest<\/p>\n

\"Annie

Photo Courtesy:<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

How They Train: A Look At the Work By St. Catherine’s Annie Voss Annie Voss swam at an all-girls high school in Brown Deer, Wis., and for the storied 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