{"id":582172,"date":"2024-03-24T15:44:16","date_gmt":"2024-03-24T22:44:16","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=582172"},"modified":"2024-03-24T15:44:16","modified_gmt":"2024-03-24T22:44:16","slug":"special-sets-the-training-that-guided-virginias-jasmine-nocentini-to-ncaa-stardom","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-the-training-that-guided-virginias-jasmine-nocentini-to-ncaa-stardom\/","title":{"rendered":"Special Sets: The Training That Guided Virginia&#8217;s Jasmine Nocentini to NCAA Stardom"},"content":{"rendered":"<p><strong>Special Sets: The Training That Guided Virginia&#8217;s Jasmine Nocentini to NCAA Stardom<\/strong><\/p>\n<p>The women\u2019s NCAA championships are over. The University of Virginia won its fourth straight title in dominant fashion, renewing the ongoing discussion of a dynasty. <strong>Carol Capitani\u2019s<\/strong> Longhorns finished second again and Florida flourished with a third-place finish, its best in years.<\/p>\n<p>Third-year Cavalier <strong>Gretchen Walsh<\/strong> has deservedly grabbed most of the meet\u2019s headlines but Virginia\u2019s deep supporting cast merits plaudits as well \u2013 especially <strong>Jasmine Nocentini<\/strong>. In Athens, the fifth-year grad student staked a claim as one of the Hoos all-time best sprint freestyle and breast sprinters.<\/p>\n<p>Over the four days, she was a staple on four Virginia winning relays and secured a first in the 100 breaststroke (56.96), a third in the 50 freestyle (21.10) and fourth in the 100 free (47.00). Equally impressive were her rocket-like starts off the blocks. In the 100 free, she was first (.61), 50 free (.61; tied first) and the breast (.62; third). In the 400 free relay, her leadoff reaction time was (.54; first\/47.06) and in the 200 free relay (.61;\u00a0 second\/20.23) and only behind Gator Bella Sims&#8217; unfathomable .47.<\/p>\n<p><strong>Early Notice<\/strong><\/p>\n<p>At last October\u2019s University of Virginia-Texas showdown in Charlottesville, Cavalier associate coach <strong>Tyler Fenwick<\/strong> pointed to Nocentini and said: \u201cwatch her, she is really good and going to be great.\u201d<\/p>\n<div id=\"attachment_581794\" style=\"width: 422px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-581794\" data-attachment-id=\"581794\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-the-training-that-guided-virginias-jasmine-nocentini-to-ncaa-stardom\/jasmine-nocentini-8\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/03\/jasmine-nocentini-2024-Wm-NCAA-SD-2246-Edit.jpg\" data-orig-size=\"1000,750\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;4.5&quot;,&quot;credit&quot;:&quot;Peter H. Bick&quot;,&quot;camera&quot;:&quot;OM-1MarkII&quot;,&quot;caption&quot;:&quot;jasmine-nocentini-&quot;,&quot;created_timestamp&quot;:&quot;1711152168&quot;,&quot;copyright&quot;:&quot;\\u00a9Peter H. Bick&quot;,&quot;focal_length&quot;:&quot;150&quot;,&quot;iso&quot;:&quot;8000&quot;,&quot;shutter_speed&quot;:&quot;0.001&quot;,&quot;title&quot;:&quot;jasmine-nocentini-&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"jasmine-nocentini-\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;jasmine-nocentini-&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/03\/jasmine-nocentini-2024-Wm-NCAA-SD-2246-Edit-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/03\/jasmine-nocentini-2024-Wm-NCAA-SD-2246-Edit.jpg\" class=\" wp-image-581794\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/03\/jasmine-nocentini-2024-Wm-NCAA-SD-2246-Edit-700x500.jpg\" alt=\"\" width=\"412\" height=\"294\" \/><p id=\"caption-attachment-581794\" class=\"wp-caption-text\">Courtesy: Peter Bick<\/p><\/div>\n<p>Nocentini, a native of Italy, is a fifth-year grad student at UVA\u2019s McIntire School of Commerce. Her early competitive swim training took place in Panama. At 17, she matriculated to Florida International University and spent one year there before enrolling at Northwestern. In her second year in Evanston, she posted best times for the Wildcats in the 100 breast (58.31), 50 free (21.59), 100 free (47.76) and 200 free (1:45.42) before being sidelined with a late season shoulder injury. Shortly thereafter, she entered the transfer portal.<\/p>\n<p>The summer of 2023 found her in Italy and visiting her parents in Panama.<\/p>\n<p>\u201cI\u2019m not sure how much she practiced from last spring until she appeared in Charlottesville,\u201d said head coach <strong>Todd DeSorbo<\/strong>. \u201cShe wasn\u2019t in swimming shape when she showed up, but she is athletic and strong.\u201d<\/p>\n<p>Nocentini faced two obstacles in her early days on the Lawn. One was the lack of summer training. The second was a conflicting grad school schedule.<\/p>\n<p>\u201cFirst semester, she practiced three days, a lot on her own, and did doubles twice a week with the team. That schedule was a good way to get her back into training,\u201d DeSorbo said.<\/p>\n<p>Another impediment to UVA acclimation, aside from grad school status, was her age and quiet demeanor.<\/p>\n<p>\u201cAs a grad student, she didn\u2019t have the opportunity to mingle with her teammates in class. She is also older (21) and really quiet, so it\u2019s been harder for her to get integrated into the team from a social perspective,\u201d DeSorbo noted.<\/p>\n<p>Nocentini didn\u2019t begin to hit her stride until winter training began in earnest. In October, &#8220;she couldn\u2019t handle the workload physically,\u201d said DeSorbo. \u201cAt the beginning, if we did 6 x 100 long course 100 freestyle on 1:20, she couldn\u2019t make it. If we did it on 1:30, she\u2019d finish holding 1:20.\u201d As the consistent Virginia training took hold, Nocentini improved, doing a full workload and handling it well.<\/p>\n<p>\u201cHer racing was a pleasant surprise,\u201d DeSorbo said. By November\u2019s Tennessee Invitational, she posted NCAA A cuts and personal bests in the 50 and 100 free (21.45\/46.75), leading off Virginia\u2019s 200 and 400 free relays. \u201cBy early March on the 100 free LC set, she was holding under 1:05.&#8221;<\/p>\n<p>\u201cSecond semester, her training got significantly better,\u201d said her coach.\u00a0 \u201cAnd in a meet, when the lights come on, it\u2019s Holy Cow. She is so fast off the blocks.\u201d So fast, in fact, that in five of her eight flat starts at February\u2019s ACC championships, her reaction time was better than all the other A finalists. \u201cShe\u2019s been huge on relays and a great team player,\u201d noted DeSorbo, with speed that contributed to her five ACC Championship firsts, i.e., in the 200\/400 free and medley relays and the 100 breast (57.01).<\/p>\n<p>\u201cYou never know about a fifth-year transfer,\u201d said DeSorbo. \u201cYou only have them for a season, six months really. She\u2019s come a L-O-N-G way and done really well for just being here so short a time. \u201cShe\u2019s not an aerobic animal, but one of the most athletic, strong explosive power swimmers I\u2019ve ever worked with. She\u2019s probably the closest to a top end sprint female I\u2019ve ever coached.\u201d<\/p>\n<p>And the best may yet to come. \u201cShe went to Italy for the European Short Course Championships in December and even shocked the Italians,\u201d said DeSorbo. There she finished third in the 50 breast (29.31prelim; 29.41 final), was part of the Italian winning 4 x 50 mixed medley relay (23.38\/1:36.58) and second place 4 x 50 mixed free relay (23.39\/1:28.28). \u201cAt that point the Italian Federation realized she was really good and needed to invest in her\u00a0 and now they are.\u201d<\/p>\n<p>Nocentini\u2019s Virginia obligations prevented her from attending the most recent Italian <a href=\"http:\/\/olympics.com\" target=\"_blank\" rel=\"noopener\">Olympic<\/a> Trials in March, but she will have a final chance at the Sette Colli Trophy in June.<\/p>\n<p><strong>Nocentini Sets (Done three weeks prior to 2024 NCAAs)<\/strong><\/p>\n<p>100 BREAST SPEED RACE SIMULATION<\/p>\n<p>LIFT + 200 LOOSEN<\/p>\n<p>4 X 150 @ 3<\/p>\n<p>50 KICK ONLY, 6 KICKS PER 25, 50 ONLY 4 STROKES, 50 2K\/1P STRONG<\/p>\n<p>&nbsp;<\/p>\n<p>4 X 100 RACE SIMULATION<\/p>\n<p>1 X 50 HARD KICK @ 2 (35-36)<\/p>\n<p>8 X 25 @ 30 RACE SWIM (13 mids)<\/p>\n<p>4 X 50 CRUISE SWIM @ 1<\/p>\n<p>&nbsp;<\/p>\n<p>12 X 50 W\/D<\/p>\n<p>&nbsp;<\/p>\n<p>JAZZ BR 6\/7 STROKES (56.5 = 26.5\/30.0 = 13.5)*<\/p>\n<p>*JAZZ BR 6\/7 STROKES (56.5 = 26.5\/30.0 = 13.5) for Jasmine. \u201cI set her goal time at 56.5, her best is 57.0, so goal was to try and hold 13.5\u2019s with 6 to 7 strokes per 25.\u00a0 That\u2019s her stroke count for her race 100\u201d said DeSorbo.<\/p>\n<p>&nbsp;<\/p>\n<p>THRESHOLD FREE\/BIG KICK LCM<\/p>\n<p>LAND + 200 LOOSEN<\/p>\n<p>1 X 600 SWIM W\/FINS SNORKEL 50 DRILL (SA POWER OR FTD)*, 50 SLING SHOT, 100 KICK GO HARD LAST 25<\/p>\n<p>*(SA POWER OR FTD), single arm freestyle trying to be powerful or fingertip drag drill<\/p>\n<p>&nbsp;<\/p>\n<p>6 X 100 CRUISE KC+SC W\/SNORKEL @ 1:30*<\/p>\n<p>*KC+SC = Dolphin kick count + stroke count, they have their own specific kick count for their personal 100 free and have to hold under 30 strokes per 50 LCM<\/p>\n<p>&nbsp;<\/p>\n<p>6 X 50 KICK W\/SOX @ 1:30 HOLD @ 1:00 OR BETTER (IF CAN&#8217;T, ADD FINS UNDERNEATH)<\/p>\n<p>6 X 100 SWIM @ 1:30 AEROBIC EFFORT\u00a0 (Held 1:08-09)<\/p>\n<p>4 X 50 KICK W\/SOX @ 1:30 HOLD @ 1:00 OR BETTER (IF CAN&#8217;T ADD FINS UNDERNEATH)<\/p>\n<p>6 X 100 SWIM @ 1:30 THRESHOLD EFFORT (held 1:04-05)<\/p>\n<p>2 X 50 KICK W\/SOX @ 1:30 HOLD @ 1:00 OR BETTER (IF CAN&#8217;T, ADD FINS UNDERNEATH)<\/p>\n<p>6 X 100 SWIM @ 2 ODD&#8217;S CRUISE, EVEN&#8217;S GO HARD (GOAL IS QUICKER THAN YOU HELD ON LAST 6) (held 1:02-03)<\/p>\n<p>&nbsp;<\/p>\n<p>10 X 50 W\/D<\/p>\n<p>&nbsp;<\/p>\n<p>150 BREAST SPEED SCY<\/p>\n<p>&nbsp;<\/p>\n<p>ALL W\/20 SEC REST<\/p>\n<p>1 X 200 LOOSEN<\/p>\n<p>1 X2 00 SOCIAL KICK<\/p>\n<p>1 X 200 KICK 50 STROKE KICK<\/p>\n<p>1 X 200\u00a0 DRILL (BREAST 2K\/1P)<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>1 X 100 IM HARD EFFORT @ 2<\/p>\n<p>1 X 200 IM W\/FINS SWIM STRONG @ 2:30<\/p>\n<p>1 X 300 KICK 50 BREAST\/50 FLUTTER @ 5:30<\/p>\n<p>&nbsp;<\/p>\n<p>3X<\/p>\n<p>4 X 25 MAX EFFORT SWIM W\/SOX @ 1 (EXTRA 60 AFTER LAST ONE)<\/p>\n<p>1 X 100 KICK ON BOARD @ 2 DESC 1-3<\/p>\n<p>3 X 50 STRONG SWIM @ 1 LOCK IN &amp; BE CONSISTENT (held 29-30\u2019s)<\/p>\n<p>1 X 50 EZ @ 2<\/p>\n<p>&nbsp;<\/p>\n<p>4X<\/p>\n<p>1 X 100 STRONG KICK @ 3<\/p>\n<p>1 X 100 SWIM BUILD A BEAR*\u00a0 (25\/50\/75\/100 xrd hold end goal pace entire time (shooting for 1:00)<\/p>\n<p>Went 13\/28\/45\/1:01<\/p>\n<p>*\u201dWe do a set called build a bear, sometimes it\u2019s a 100 and sometimes it\u2019s a 200.\u00a0 Start with a 25 and then add a 25 until you get to the full distance.\u00a0 In this case it was a 100.\u00a0 They pick a goal time they want to go on the 100 and have to try and hold that pace all the way through.\u00a0 So in Jazz\u2019s case if she wanted to go a 1:00 in the 100 breast (from a push at the end), then she needs to try and hold 15 on the 25, 30 on the 50, 45 on the 75, then try and go 1:00.<\/p>\n<p>&nbsp;<\/p>\n<p>9 X 50 W\/D<\/p>\n<p>&nbsp;<\/p>\n<p>POWER BREASTSTROKE &#8211; SCY<\/p>\n<p>&nbsp;<\/p>\n<p>LIFT + 200 LOOSEN<\/p>\n<p>&nbsp;<\/p>\n<p>4 x 50 KICK W\/BOARD @ 1<\/p>\n<p>3 X 100 IM DESC TO STRONG @ 1:30<\/p>\n<p>4 X 50 KICK W\/BOARD STRONG @ 1<\/p>\n<p>2 X 100 IM DESC TO STRONGER @ 1:30<\/p>\n<p>4 X 50 KICK W\/BOARD STRONGER @ 1<\/p>\n<p>1 X 100 IM STRONGEST @ 1:30<\/p>\n<p>4 X 50 KICK W\/BOARD BEST @ 1<\/p>\n<p>&nbsp;<\/p>\n<p>SOX:<\/p>\n<p>12 X 25 MAX EFFORT @ 1<\/p>\n<p>4x U\/W Kick, 4 x PULLOUT + swim, 4x PUSH &amp; GO SWIM<\/p>\n<p>&nbsp;<\/p>\n<p>FRENCH CONTRAST:*<\/p>\n<p>* A weightlifting term, it means heavy resistance followed by no resistance, followed by light resistance, followed by assistance.<\/p>\n<p>&nbsp;<\/p>\n<p>2X<\/p>\n<p>4 X RACKS BUILD TO HEAVY @ 45\/60 XRD<\/p>\n<p>2 X 25 MAX EFFORT RACE SWIM @ 1\/2<\/p>\n<p>4 X RACKS BUILD TO LIGHT @ 45\/60 XRD<\/p>\n<p>2 X 25 MAX EFFORT RACE SWIM W\/FINS @ 1\/2<\/p>\n<p>1 X 100 EZ<\/p>\n<p>&nbsp;<\/p>\n<p>9 X 50 W\/D<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Special Sets: The Training That Guided Virginia&#8217;s Jasmine Nocentini to NCAA Stardom The women\u2019s NCAA championships are over. The University of Virginia won its fourth straight title in dominant fashion,<\/p>\n","protected":false},"author":59,"featured_media":581792,"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":[3,18,6],"tags":[127547],"class_list":["post-582172","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-coaches-education","category-college","tag-jasmine-nocentini"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is 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