Chandler Swimming Club
Development In and Out of the
Water
Shannon Rollason – Chandler Swimming Club
Chandler Swimming Club
Development In and Out of the Water
In the Beginning…
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Low Club Self-Esteem
Low Membership  Financial Debt
Committee
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Form executive committee
Training Environment
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1993-1997
1997-2000
2000-2004
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Coaching Structure
Personal / Club Goals
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1993-1996
1996-2000
2000-2004
Parental Development
Land Work
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Weights, Physiotherapy, Pilates
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Nutrition
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Parents and Swimmers – Greg Shaw
Club Nights, Club Championships, Club
Records
High Performance
National Results
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Age Group Coach of the Year – 1999, 2001,
2002 (Based on Medals at Age Nationals)
1996 Australian Shortcourse Champion Club
Brisbane Club Premiers 1995, 1997, 1998, 2004
18 Swimmers on Senior National Teams
Records
Female Australian Club Relay Records

Long Course
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14 & Under 4 x 50 FS Relay 1:48.18 (2001)
14 & Under 4 x 50 Med Relay 2:01.19 (2001)
18 & Under 4 x 50 FS Relay 1:42.30 (2002)
18 & Under 4 x 50 Med Relay 1:56.34 (2003)
Open 4 x 100 FS Relay 3:45.55 (2002)
Open 4 x 100 Med Relay 4:06.53 (2004)
Short Course


Open 4 x 100 FS Relay 3:39.71 (2003)
Open 4 x 200 FS Relay 8:00.34 (2003)
Developing the Medley
Swimmer
My Thoughts on 200 Medley…
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Good technical execution of all strokes emphasised from
a Junior level
Butterfly needs to be fast – easy speed in 1st 50m
Long stroke required for Backstroke with good efficiency
Breaststroke – same as backstroke
Freestyle – technically efficient, strong kick, good speed
50-200m
Obviously medley does change with the strengths and
weaknesses of the individual
Weekly Format - Juniors

Junior Level

2 strokes per session (eg Freestyle / Backstroke)
PM
Session

Mon
Tues
Wed
Thurs
Fri
Fs / BK
Fly / BR
Medley
Endurance Sprint
Drills
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Fly – Man from Atlantis, Phelps, 2, 2 and 2, Arm-by-side
BK – 6 kicks change, 3-strokes 6-kicks change, arm-by-side
BR – 1-pull 2-kicks, arm-by-side kick, Russian, BR pull dolphin kick
FS – Shark drill, 2 stroke stop 6 kicks, arm-by-side (3L + 3R)
Example Sessions
FREESTYLE / BACKSTROKE
ENDURANCE
12 x 50 FS Best Technique 1:15
16 x 25 Drill (3 specific, 1 choice) on 4550
3 x 2 x 50 – 25 strong, 25mod pull on 1:15
600 Swim/pull/kick
12 x 25 drill on 45
8 x 25 Fly on 45
4 x 400 FS 1 swim 1 pull on 7:00
300 kick have-a-chat
1 x 100 on 2:00
10 x 50 – 1 drill, 1 swim BK on 1:30 / 1:10
1 x 300 BK pull
1 x 400 Kick with fins FS or BK
(2200 – 3000m per session depending on
time of year)
(Never more than 3000m and always
finishes early)
Example Sessions ctd…
MEDLEY
SPRINT
600 SPK (Swim FS, Pull BK, Kick BR)
16 x 25 IM Drill on 45
8 x 25 IM-order Sprint on 60
6 x 100 IM jump-outs on 2:15 (last 1
timed)
200 mod
1 x 400 IM Time Trial (everyone
under 10 minutes)
200 Swim Down
400 Choice
12 x 25 – 2-drill 1-sprint Choice on 50
1 x 400 pull FS
Dive Practice (Super Subs) / Turns
25m Olympics Walk-Backs
200 Kick
Mission Impossible
Out OR 8 x 50 on 60 FS
Intermediates
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Standard Required
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<12:00 for 800FS Time Trial
<9:00 for 400IM Kick
Mon
Tues
Wed
Thurs
Fri
Sat
AM
Endurance
IM
-
-
-
-
Mixed
Grill
PM
Heart Rate
Aerobic
(Kick)
Quality
Aerobic
(Pull)
Endurance
IM
-
Example Sessions - Intermediates
ENDURANCE IM
HEART RATE
24 x 50 – 12 FS on 55, 12 IM switch
on 55
20 x 25 – 4 drill, 1 power-drill on 45
Main Set (3200m)
2x
8 x 25 BF pull fast on 45
6 x 100 BK swim on 1:40
3 X 200 BR Russian on 3:40
4 x 50 FS Breath 6 on 45
60s rest
300 swim down
3 x SVOs
(Never over 5500m)
400 Choice
12 x 100 Kick – 4 IM Order, 4 FS, 4
IM Order on 1:55 / 2:00
200 Mod Swim
16 x 25 Fly every 4th fast on 45
Main Set
16 x 100 on 1:50 / 2:00 last 1 max
dive (extra rest)
2 x 400 pull on 6:40
1 x 400 - 50 BK swim, 50 Kick noboard Choice
3 x SVOs
(5000m)
Example Session – Intermediates
ctd…
QUALITY
20 X 100 – 5 FS on 1:40 swim, 5 kick
BK/BR by 50 on 2:10, 5 swim IM
on 1:40, 5 kick BR/FS by 50 on
2:10
16 x 25 – 2 drill, 2 power-drill on 45
IM Order
Main Set
8 x 50 on 1:30 Max IM Order x 2
1 x 400 swim mod
8 x 50 on 1:30 max best stroke
Swim Down
20 x 50 – 12 FS on 55, 4 x Drill on
1:10, 4 HVO on 1:10
(4600m)
TEST SETS
2000m Time Trial IM
400FS Time Trial
400m Kick
100m Kick
Senior

Alice Mills
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Commonwealth Record – 2:12.47
Silver Medal 2003 World
Championships – 2:12.75
100m Times
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Fly – 59.37
BK – 1:03.40
BR – 1:11.68
FS – 54.26
Alice Mills – IM Progression
1998
1999
2000
2001
2002
2003
2004
(11yrs)
(12yrs)
(13yrs)
(14yrs)
(15yrs)
(16yrs)
(17yrs)
2:48
2:35.23
2:24.84
2:19.91
2:17.44
2:12.75
2:12.47
Alice Mills – Sets over the years…
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At 13yrs old
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6 x 200IM on 2:50 (held 2:35)
4 x 400IM on 6:30 last 1 max (5:11)
At 15yrs old
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2000m Time Trial (23:09 Freestyle)
Alice Mills – Example Weekly
Structure
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Example Structure in Back-end phase (May 5
2003 – leading up to World Champs)
Mon
Tues
Wed
Thurs
Fri
Sat
AM
FS / IM (no Fly)
BK
-
BF
BR
Quality
PM
Quality (Prod FS,
Tolerance Fly)
Heart
Rate
Aerobic
IM
Heart
Rate
Endurance
FS
-
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Weekly Mileage – 53,000m
Maximum weekly mileage – 55,000m
Alice Mills – Example Sessions
MONDAY AM (FS/IM)
MONDAY PM (QUALITY)
400 Choice
8 x 100 Kick FS – 2 on 1:40, 2 on 1:55 x 2
200 mod swim
4 x 50 Drill IM
Main Set
1 x 150IM, 3 x 150 FS on 2:15
2 x 150IM, 2 x 150 FS on 2:00
3 x 150IM, 1 x 150FS on 1:55
Swim Down
400 Choice
4 x 25 Fly (race rates)
100 swim down
800 – 400FS, 200BK, 100IM, 100 Drill on
13:20
4 x 100 Kick desc 1-4 on 2:00
8 x 50 on 60 Technique IM
4 x 50 build 20m
Main Set
8 x 50 on 3:00 FS
8 x 50 on 60 tech
8 x 50 – 6 Fly, 2 BK on 2:00 (BK Kick and
Stroke Counts better than race)
1 x 100 technique on 2:00 BR
1 x 100 BR/FS max
Swim Down
900 SPK
18 x 50 Small paddles / fins on 55
Alice Mills – Example Sessions
HEART RATE
FRIDAY PM (Long Endurance FS)
3 x 300FS on 4:30
200IM Build BR on 3:30
1000 Big Paddles FS Pull
Main Set (Backstroke)
3x
1 x 100 on 1:40 (40bbm)
1 x 100 on 1:50 (30bbm)
3 x 100 on 2:00 (20bbm)
60s rest
Swim Down
2x
500 BR pull
4 x 50 FS 3breaths per lap
15s rest
10 x 50 – 1BR, 1 FS 25m@race SR on 60,
1 BR drill, 1 FS drill, repeat 1-4, BR
HVO, FS HVO
400 Choice
10 x 50BR on 60 Swim (hold 45s)
20 x 50 BR Kick on 60
4000m straight on 54:00 – fins & sp
5 x 100 fly 25, BK 75 on 1:50
10 x 50 fins – 6 drill sp, 4 accel speed &
hold – 6 single strokes, 3 double
Alice Mills Test Set Results Olympic
Preparation
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11/06/04 Test set
Olympic Preparation
16 x 50
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4
4
4
4
x
x
x
x
50
50
50
50
Fly on 3:00 dive
BK on 2:00 push
BR on 1:40 push
FS on 1:10 push
Time
SR
BF – 1
28.4
57
2
28.4
54
3
28.6
52
4
28.3
54
BK – 1
31.8
43
2
31.1
40.5
3
31.3
41
4
31.4
42
BR – 1
36.1
37
2
36.4
37
3
36.1
38
4
36.2
38.5
FS – 1
27.0
53
2
27.0
54
3
27.1
52.5
4
27.4
53.5
[La]
[4.2]
[7.2]
[8.8]
[11.2]
Freestyle Sprinting
Jodie Henry and Alice Mills
From Junior to International
Shannon Rollason – Chandler Swimming Club
Technical Thoughts
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Arm Recovery
Body Position
Head Position
Kick
Juniors
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Train the stroke you wish to develop
Drills
Kick development and test
Pulling
Intermediate
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Further emphasis on technique
Aerobic Endurance
Commencement of Heart Rate Sets
Commencement of Quality Sets
Introduce Hypoxic Swimming
Age Group
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Equipment
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Snorkel, Small Paddles, Fins, Sponge
Example Sets
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Time 2000m
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Quality Sets
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Alice Mills 23:09 at 15yrs, Jodie Henry 24:50 (2002)
4 x 50 on, 4 x 50 off – various cycles (1:30 – 1:00)
24 x 50: 1 on 1:10 mod, 1 on 40 max
10 x 50 on 4:00 walk backs
Heart Rate Sets
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20 x 100 on 1:50 @ 20bbm
Time Progressions (By Year)
Jodie Henry (1983)
Alice Mills (1986)
50m
100m
50m
100m
1997
29.2
1:02.8
1998
28.5
1:00.4
31.8
1:08.6
1999
26.93
58.12
29.45
1:03.86
2000
26.18
56.67
28.06
1:00.45
2001
25.97
56.60
26.32
57.54
2002
25.29
54.55
25.39
55.53
2003
25.41
54.58
25.07
55.15
2004
24.92
53.52
24.96
54.26
1:13.4
Time Progressions (By Age)
Jodie Henry (1983)
50m
100m
Alice Mills (1986)
50m
11yrs
100m
1:13.4
12yrs
31.8
1:08.6
13yrs
29.2
1:02.8
29.45
1:03.86
14yrs
28.5
1:00.4
28.06
1:00.45
15yrs
26.93
58.12
26.32
57.54
16yrs
26.18
56.67
25.39
55.53
17yrs
25.97
56.60
25.07
55.15
18yrs
25.29
54.55
24.96
54.26
19yrs
25.41
54.58
20yrs
24.92
53.52
Gym (2003-2004 Season)
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Power
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Bench Pullovers (4 x 8) - build each set
LPD (2 x 8) - warm up
Timed Chins (4 x 4-5) - long rest
Reverse Lunges (4 x 10) – warm up
Squat Jumps (4 x 4)
Reverse Flies (3 x 10) – technique
Dips (4 x 6) - fast
Gym
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Strength
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LPD (3 x 8) – build each set
Chins with 5-7.5kg weight (3 x 7-12 depends
on athlete)
Deep Squats (4 x 10)
Triceps Extension (4 x 8)
Seated Row (4 x 10) - technique
Gym
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Floor Routine
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1
2
2
1
2
x
x
x
x
x
60 Cross-overs
20-30 Leg Extension
12 Stabilisers (3-4 Seconds)
60-80 Monkey Flies (shoulder stability)
10 Push Ups
Pilates – 1 hour per week with instructor
Example Weekly Structure
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31 May – 5 June 2004
Back-end Phase
Mon
Tues
Wed
Thurs
Fri
Sat
AM
Aerobic /
Endurance
Low Level &
Technique
-
Recovery
(Jodie OFF)
Alice IM
Gym / Swim
Mid
-
Gym (Str)
Pilates
-
Gym
-
-
PM
VO2 Max
Power
Quality
(Prod 
Tol)
Aerobic
Endurance
Heart Rate
-
Monday
Monday AM
Jodie (5000m)
16 x 50 – 8 FS, 8 IM switch 55
4 x 100 Band Only 20m max
2:20
Main Set
2 x 1200 – 40 rest
600 SPK
8 x 50 drill
8 x 50 Hypoxic
SVOs
(Alice – IM)
Monday PM (5600m)
Main Set
4x
3 x 100 desc 1:50
2 x 100 VO2 1:30
2 x 50 VO2 45
100 mod, 60 rest
Example Results
Jodie
Alice
1st set
3rd Set
67.868.7 1:15.5
65.2
67.1
64.365.8 1:11.5
58.4
60.5
59.1
61.8
28.6
29.6
28.8
29.9
(No 4th Set)
1st Set(BK)
68.2
1:12.6
65.0
1:08.1
1:07.0
31.9
32.5
4th Set (FS)
66.4
59.0
59.3
28.3
28.1
Tuesday
Tuesday AM (3000m)
Tuesday PM (3500m)
24 x 50 – FS/BK/Drill 50/60/70
8 x 100 Kick 2:00
200 mod
16 x 50 FS tech 65 snorkel
Dive Practice
10 min walk
200 Swim
Sponge Fins
8 x 50 HVOs SP 1:15
8 x 50 tech 1:15
8 x 200 dive practice, desc turns
12 x 50 form (Alice Fly) 60
300 swim down
Wednesday
Wednesday PM (5200m)
Quality- Main Set
10 x 50 on 2:00 push
Jodie
27.0
26.6
26.5
26.4
26.5
26.6
26.7
26.8
26.9
27.1
[11.3]
Alice
26.3
26.6
26.8
27.1
27.1
27.1
27.2
27.0
27.3
27.6
[14.4]
Thursday
Thursday AM
Jodie (4500)
20 x 50 1 BK 1 FS on 50 Br 10s
1000BK Pull, 60 rest
400FS PBB, 60 rest
3 x 200 IM/FS/IM, 40 rest
10 x 100 band only FS 1:40
10 x 50 Mid-pool turns 60
(Alice – IM BK & BR)
Thursday PM (7700m)
32 x 50 FS – 20 on 50, 12 on 35
4 x 600 desc PBB on 9:00
8 x 50 SP Fins technique on 60
Main Set – Kick
24 x 100
2 no board 1:55
2 no board 1:50
2 board 1:40
2 board 1:35
1 x 500 BK pull
Fins
8 x 50 1 drill 1 HVO
Friday
Friday AM
Alice 6000m IM
Jodie OFF
Friday PM (5000m)
400 FS/BK on 6:40
8 x 25 drill 45
2 x 200 swim/kick 3:30
8 x 25 Power Drill 60
Main Set – (1800 HR)
18 x 100 on 1:40 @ 30bbm
12 x 100 pull (8 PBB, 4 band) 1:40
500 Kick BK fins
6 x 50 3 hypox, 3 SVOs
Saturday
Saturday AM (4200m)
4 x 50 SVOs
16 x 25 – drill, power drill, speed
drill on 45
8 x 50 Str Count
12 x 50 Band Only 60 max
(Jodie Avg 30.7, Alice Avg 31.8)
3 x 800 PBB on 9:00
200 Swim Down
Weekly Mileage
Jodie:
43700m
Alice:
52300m