{"id":602507,"date":"2024-12-24T06:34:07","date_gmt":"2024-12-24T13:34:07","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=602507"},"modified":"2024-12-24T06:34:07","modified_gmt":"2024-12-24T13:34:07","slug":"special-sets-the-training-of-rising-11-year-old-standout-millie-conner","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-the-training-of-rising-11-year-old-standout-millie-conner\/","title":{"rendered":"Special Sets: The Training of Rising 11-Year-Old Standout Millie Conner (Workouts Included)"},"content":{"rendered":"

Special Sets: The Training of Rising 11-Year-Old Standout Millie Conner<\/strong><\/p>\n

It\u2019s early yet. Still, that doesn\u2019t stop 11-year-old Millie Conner<\/strong> from plotting her swimming career. It is mapped out in the 30-40 swimming journals she keeps \u201cfilled with words, time and personal goals, charts, graphs and thoughts about each meet she swims,\u201d says her father, Nick. One aspiration is to swim at the University of Virginia, another is to be an Olympian.<\/p>\n

Lofty thinking? Sure, but as of mid-December, she has the bona fides to entertain those ideas. Consider: she is currently the fastest 11-year-old in the United States in the SCY 50 fly (27.20). She ranks second in the 50 free (25.35) and the 50 back (28.63), fourth in the 100 back (1:02.26) and fifth in the 200 back (2:15.17), eighth in the 200 IM (2:19.53) and ninth in the 100 fly (1:02.56). Millie also possesses six other top-15 times as well as 15 Team Greenville records.<\/p>\n

To top it off, she leads the nation for 11-year-olds in USA Swimming\u2019s combined IMX and IMR scores with 7,962 points through its 10 designated events.<\/p>\n

Something Special<\/strong><\/div>\n
\"Millie

Courtesy: Nick Conner<\/p><\/div>\n

Millie is home-schooled and also falls on the autistic spectrum which, in part, accounts for her singular focus. \u201cShe sees that as her super power rather than a stumbling block and is fully embracing the challenges that come with that,\u201d says her father. “Physically she has a unique body build atypical for a girl her age and has very long, larger athletic arms and short legs that enable her to be very explosive like an NFL linebacker. Her kicks are fast, twitchy and she can hold her breath extremely well,\u201d he says.<\/p>\n

\u201cMillie is an exceptional athlete possessing strength, endurance and agility,\u201d says Team Greenville head coach Karl Kozicki. \u201cHer commitment to her talent is driven with internal passion to be her best. As a competitor she thrives on racing the best and to push herself to the limit in her performance. She has been a part of Team Greenville<\/a> for almost six years beginning with our developmental group level. She now trains and competes well in our high track performance program. Our system is based upon proper stroke mechanics and age appropriate aerobic and anaerobic conditioning.\u00a0 Athletes are also taught character building skills like dedication and resilience to handle the pressures of competing,\u201d he says.<\/p>\n

Aside from her internal drive, Millie has benefitted from her U-10 years with Team Greenville coach Danyelle Parker and an earlier association with her present coach Lorin Collins. \u201cMillie operates on a different wavelength than everyone else,\u201d says Collins. \u201cShe understands the full picture of what we are asking whereas most kids are focused on one thing. She also has an awesome, intrinsic feel for the water and is more sensitive to details and little tweaks to strokes. Millie has a comprehension concerning physical feedback that many don\u2019t develop until their mid-teen years.<\/p>\n

\u201cShe is just one of those kids who really enjoys swimming. It is her peaceful part of the day,\u201d says Collins. “It\u2019s \u2018I put my face in the water, turn off my brain and noise and just focus on swimming for two hours.\u2019 Millie is just passionate about swimming, focused on process and enjoying what she is doing.\u201d<\/p>\n

The Extra Mile<\/strong><\/p>\n

Far from just logging laps Millie buttresses her pool time with dryland and several developmental strength programs. This year at Team Greenville her group has begun a concentrated dryland program with SwimStrong. \u201cMy training group has been focused on developing core strength, coordination and learning basic foundational strength training. Those elements include: pushups, pullups, balance, jumping and bounding exercises and various core exercises. Millie has responded well to this so far. Her form and strength have improved considerably and are translating well into the pool,\u201d says Collins.<\/p>\n

\u201cThis season we are focusing on perfecting the small race strategy details, i.e.: when to breathe, head down for the finish, optimal number of kicks off the walls for specific races and so on. The idea is to build these habits into her races so they become instinctive.<\/p>\n

\u201cMillie excels at communicating and applying feedback to her races. Her intensity during difficult sets and in races is a big reason for her achievements,\u201d says Collins. And that success is considerable, including winning seven of seven individual (and two relay) races while winning nine of nine firsts in February\u2019s South Carolina Age Group Championships.<\/p>\n

In addition to dryland at Team Greenville, Millie works four days a week with Tanner Pittman at 11.11 Elite Athlete Training. There, the emphasis is on strength, explosive movement development and injury prevention. She also visits Greenville Spine for other specific core work.<\/p>\n

Another Conner hallmark is her embrace of hard work.\u00a0 \u201cSwimming and racing is what she loves and would do anything asked of her to continue on her upward path,\u201d says Collins. \u201cWe often joke that Millie does so well because she is Millie. The way she is as a person, is the reason why she finds success. Swimming is a grueling sport to love and often unforgiving. It takes a special athlete to rise to one\u2019s coach expectations, have the consistency and concentration\/effort asked for at practice.\u201d<\/p>\n

Select Millie Conner Sets<\/strong><\/h2>\n

Saturday, October 12<\/strong><\/h3>\n
Warmup<\/strong><\/div>\n
12 x 75 scull\/drill\/build @ 1:30. IMO 3x<\/div>\n
16 x 50 fins; 8 kicks each wall. Good break. Odd – free; even alternate fly\/back<\/div>\n
<\/div>\n
Main set<\/strong><\/div>\n
1 x 75 \u2013 50 swim off block; 25 all out kick with board<\/div>\n
25 easy kick<\/div>\n
100 easy<\/div>\n
<\/div>\n
4 x 50 fly smooth on :60<\/div>\n
3 x 100: 25 fly blast 75 back smooth on 2:00<\/div>\n
2 x 150 back: build kick on 2:45<\/div>\n
3 x 100: 50 back\/50 breast on 2:00<\/div>\n
2 x 150 breast: build tempo on 3:00<\/div>\n
2 x 175 – 50 breast\/75 free build\/ 50 breast on 3:00<\/div>\n
1:00 rest fins and paddles<\/div>\n
6 x 25 free blast @ :30<\/div>\n
100 easy<\/div>\n
6x 50 DD\/DA back on 1:10<\/div>\n
<\/div>\n

Wednesday, October 16<\/h3>\n
8 x 100 on 1:45 with snorkel<\/div>\n
Right fin, left paddle<\/div>\n
Left fin, right paddle<\/div>\n
Both<\/div>\n
None<\/div>\n
<\/div>\n
8 x 75 drill\/build\/kick on 1:30 \u2013 2 of each<\/div>\n
Kick pyramid<\/div>\n
AB<\/div>\n
50 :50 1:00<\/div>\n
100 1:45 2:00<\/div>\n
150 2:35 3:00<\/div>\n
200 3:30 4:00<\/div>\n
100 Easy<\/div>\n
4 x 200 on 3:00\/3:15 (IM) b; done 150 at 80%; 50 blast —\u00a0 held 2:35<\/div>\n
4 x 150 on 2:30 (free); done 150 at 80%; 50 blast —\u00a0 held 1:45<\/div>\n
4 x 100 on 1:00; 1:50 if IM;50\u00a0 done 90%; 50 blast — held 1:10<\/div>\n
4 x 50 on 1:10, all blast P1 Butterfly — held :32<\/div>\n

Saturday, October 26<\/h3>\n
Warmup<\/strong><\/div>\n
12 x 50 fins\/paddles on 1:00; done 25 scull\/25 swim all choice flutter kick breast<\/div>\n
8 x 100 on 1:50; done 25 kick\/25 swim\/25 drill\/25 swim; 2 of each<\/div>\n
<\/div>\n
Main set<\/strong><\/div>\n
16 x 50 kick<\/div>\n
4 on :60; 4 on :55; 4 on :50; 4 on :45<\/div>\n
100 easy<\/div>\n
4 x 200 free on 3:15 maintain 1 and 2; descend 3 and 4<\/div>\n
1 x 50 all out kick on :60<\/div>\n
4 x 200; maintain 75 free\/build 50 IMO\/maintain 75 free on 3:15<\/div>\n
1 50 all out kick on :60<\/div>\n
4 x 200 IM on 3:15 negative split concentrating on walls and underwaters<\/div>\n
1 x 50 all out kick on :60<\/div>\n
100 rest<\/div>\n
200 IM all out off the block in heats<\/div>\n
200 warmdown<\/div>\n
<\/div>\n

Monday, November 11<\/h3>\n
Warmup\u00a0<\/strong><\/div>\n
300 mix<\/div>\n
16 x 50 drill\/swim on :60 (4 0f each)<\/div>\n
Turn work<\/div>\n
<\/div>\n
Main set<\/strong><\/div>\n
12 x 75 on 1:30 done 50 build swim\/25 blast kick; odd free, even choice<\/div>\n
100 easy<\/div>\n
3 x 200 on 3:00\/3:15\/3:30\u00a0 \u00a0held 2:20<\/div>\n
2 x 300 on 4:30\/4:50\/5:20\u00a0 \u00a0held 3:30<\/div>\n
1 x 500 on 7:30\/8:05\/8:45\u00a0 \u00a0held 5:59<\/div>\n
500 rest\/recover<\/div>\n
1000 for time —\u00a0 went 12:06<\/div>\n
Warmdown \u2013 swim by feel<\/div>\n
<\/div>\n
\u201cI am proud of Millie because she has shown the ability to overcome challenges and adversity to reach her current level. Her potential is bright. We will be patient, as we are with others, and progress her through our system maximizing development within each stage,\u201d says Kozicki. \u201cMillie enjoys her teammates and understands that encouraging them makes her better as well.. Her parents have been supportive of the process, and understand that the coaching staff has her best interest in mind. This triangle of athlete, coach, and parent has produced a level headed fierce competitor,\u201d he says.<\/div>\n","protected":false},"excerpt":{"rendered":"

Special Sets: The Training of Rising 11-Year-Old Standout Millie Conner It\u2019s early yet. Still, that doesn\u2019t stop 11-year-old Millie Conner from plotting her swimming career. It is mapped out in<\/p>\n","protected":false},"author":59,"featured_media":602529,"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":[3,122077,18],"tags":[135398,61097],"class_list":["post-602507","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-americas","category-coaches-education","tag-millie-conner","tag-special-sets"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSpecial Sets: The Training of Rising 11-Year-Old 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