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COLBY SWIMMING & DIVING

TRAINING CAMP 2007 - 2008 Dorado, Puerto Rico

ATC


COLBY SWIMMING & DIVING TRAINING CAMP 2007 - 2008

December 7, 2007

Okay, in understanding that this letter will be passed over rather quickly to check out the housing list on the last page of the booklet, I will make the points here brief. First off, good luck on your exams and papers! I know this can be a trying time for many of you due to stress and/or fatigue. Take your time. Make smart choices with respect to sleep and nutrition (they do matter this week if you are to be at the top of your game), and have confidence in your actions. I am sure that you will all do well. If you need to unload or take a break, feel free to stop by and chat. I should be around for the majority of the week. As we have talked about, this is a critically important time of year for our training. We have had a great first six weeks of practice as is evidenced by our training base, race times and performances on test sets. It is critical that we do not let this work go to waste by training between December 10th and our return to campus on December 28th. During these eighteen days, it is your responsibility – to both yourself and our team -- to remain dedicated to the preparation and lifestyle needed to maintain, or improve, your current level of aerobic conditioning and strength. Your individual and our team success will be determined by your commitment and choices during these 18 days. When we return from Puerto Rico, the women will have 6.5 weeks (the men 7.5 weeks) until the NESCAC Championships! Along the way we will have some great racing opportunities against MIT, Wesleyan and Bowdoin. Let’s make sure we are ready to be at our best for these meets. Enclosed in this packet you will find all the information you need for both our training camp and your training while you are at home, so please be sure to bring it with you – and please be sure to share it with your parent(s). If your goal is to maximize your potential as a swimmer or diver, understand and accept that there isn’t a shortcut to success, and that you must train with a purpose.

HAPPY HOLIDAYS AND LET’S HAVE A GREAT CAMP!!!

Coach Burton


TRAINING CAMP GUIDELINES Colby College December 28 – December 30, 2007 Dorado, Puerto Rico: December 31, 2007– January 6, 2008

THIS IS A TRAINING CAMP. Be prepared for two pool sessions and one dryland/running session per each day. The camp’s purpose Is not to make up for 2 weeks off from training, but rather to serve as the final phase for base development. If you return to Colby on December 28th at the same level of aerobic base and strength that you had achieved on December 8th, you will find the training between Dec 28th and Jan 7th – while challenging – to be manageable. At all times, work together providing positive energy in your lanes and training groups as well as within living quarters and while traveling. If everyone works to provide support for others, we will all receive the support we need in return. The following are the basic guidelines for the trip. 1. BE ON TIME (OR EARLY). 2. WHEN TRAVELING WITH THE GROUP – STAY WITH THE GROUP. If you need to break away from the group, please let the coaching staff know of your intentions. 3. CURFEW: A. Team members shall remain on hotel grounds at all times. B. Let the coaching staff know where you are. If you go somewhere besides the pool, beach or hotel room, please inform a coach of your plans. C. Team members shall be IN ASSIGNED ROOMS by 11:00pm 4. HOTEL LIFE: The Embassy Suites Resort is a five star hotel. Treat all personnel with respect. Take care of your rooms and keep them clean (including hallways). Be mindful of families and patrons who are on vacation, watch your language and actions. Keep all noise to a minimum after 9:00pm – both in rooms and on grounds. 5. BE CAREFUL & MAKE WISE CHOICES. The quickest way to end the enjoyment of a trip is a trip to the emergency room. Do not swim out past the rock wall, climb/jump from balcony’s, or any other similar action. If you are wondering whether something is a good idea, ask me and I will let you know. Along these lines, appropriate hydration, sleep and heat management is critical (Note: a lack of proper training over break will impact these areas.) 6. NEVER TRAVEL ANYWHERE ALONE & LOCK YOUR ROOM DOORS. You are not on Mayflower Hill. 7. NO USE OR PURCHASE OF ALCOHOL FROM DECEMBER 28TH THRU JANUARY 6TH: Violation will result in immediate dismissal from team. 8. SUNBURN: You will not be excused from training due to sunburn/poisoning. 9. USE OF MOTORIZED VEHICLES IS NOT PERMITTED. 10. TAKE CARE OF YOUR BODY: Drink fluids, eat a correctly balanced diet (60% carbs - 20% protein 20% fat), take vitamins, stretch on multiple occasions during each day, follow appropriate injury procedures including heat & ice, and be sure to get plenty of rest (sleep). 11. “ATTITUDES ARE CONTAGIOUS MAKE YOURS WORTH CATCHING.” 12. FUN: For everyone to have fun – including your coaches – be respectful of the above points. 13. Any behavior distracting from this purpose will result in immediate dismissal at your expense.


WHAT YOU NEED ON THE TRIP

1. I am confident that you will not need many clothes or personal items on this trip and I strongly encourage you to avoid bringing your entire dorm room. 2. Travel Gear Is Limited To Your Colby Issued Travel Bag and One Carry-on Bag. 3. TEAM MEMBERS NEED TO HAVE THE FOLLOWING IDENTIFICATION: A. Passport: if you do not have one then BOTH your Driver’s License & Birth Certificate B. Colby ID C. Personal Health Insurance Card 4.

Leave your valuables at home. (Neither the hotel nor college will be responsible for ‘lost’ items.)

5. Your main needs are:          

Shorts (2 or 3) T-shirts (2 or 3) Sweats (we will travel in the navy hooded sweat suits) Towels (more than one) Training equipment – paddles, pull buoy, fins & snorkel Extra suits, goggles & caps Running shoes & attire Sunscreen Watch Cell phone

6. Spending Money:   

As the purpose of the trip is to train and hang together, we won’t do much outside of the hotel so your need for spending money is limited. Food for meals while at the hotel will be provided; however, you are responsible for any food you may need on the two days of travel. You are responsible for covering all charges to your room (phone, movies), which are above the basic room fee.

7. Sports Drink Mix, Replenishment Drinks, & High Energy Gels: 

 



It is highly recommended that each team member arrive with a supply of replenishment drinks (mix) …it is not possible to maintain body health, strength & energy by drinking only water during training camp….you must replenish electrolytes, carbs, protein, and vitamins/minerals to fight the damage that will occur due to free radicals created by intense training. To maximize replacement of fluids, replenishment of glycogen, reduction of muscle damage, and maintain a sustained level of energy, it is NECESSARY to supplement you diet during training camp and the two post weeks of camp. The following products are recommended… A. ACCELERADE….for pre, during and post practice. (provided rapid & sustained energy) B. ENDUROX R4….post-practice (rebuild muscle protein, replenish glycogen, inc endurance, quickens recovery) C. Cytomax: during practice drink…(it should be diluted) D. Gels & drinks are recommended over bars. It is also recommended that you take a daily multi-vitamin during the overload training.


AIRPORT TRAVEL

Travel protocol in the airline industry has changed dramatically over the past few years. As we are traveling in a group it is imperative that we all make the necessary changes to meet the new guidelines. It is not desirable to have one individual hold up the entire group. The following is a list travel guidelines from Jet Blue for GROUP TRAVEL. 1.

Groups should arrive at the airport a minimum of 2 hours prior to departure.

2.

While Federal Law does not require a passport for travel between the United States and Puerto Rico (note this law is scheduled to change in 2007), Jet Blue and other US Airlines are now recommending that all travelers have their passports. Some travelers have recently been denied boarding for not having a passport. If a passport is not available, the airline has indicated that the person should have: 1). a government issued Photo ID (drivers license), 2). birth certificate and 3). a secondary picture ID (Colby ID). This level of identification will insure entry & exit from Puerto Rico.

3.

All athletic groups should travel in team gear so that the group is identifiable. Coaches should be distinguishable by professional attire. This will help in moving through security and in boarding.

4.

Only 1 carry on piece of luggage per person is allowed, and this luggage shall not be overstuffed.

5.

The following items are forbidden in carry on luggage: liquid, gel, knives (including plastic, butter & small keychain styles), razor blades, corkscrews, darts, syringes, billiard cues, golf clubs, bats, scissors of any kind, hairspray, tweezers, nail-clippers and any similar items. ANYONE ATTEMPTING TO CARRY ON THE ABOVE ITEMS WILL HAVE THE ITEM CONFISCATED AND WILL BE DENIED BOARDING.

6.

The airline and airport authority reserve the right to check through baggage at all security points including at the boarding ramp to the plane.

7.

Airline and airport authority reserve the right to confine all passengers to their seats limiting (or denying) access to restrooms, magazines and desire to stretch legs.

8.

Armed National Guards may be at security points and air marshals will be on all flights.

9.

All electronic devices will be searched and required to demonstrate purpose of use.

What this means for COLBY SWIMMING: 1.

We will travel (both to and back) in our away meet dress code – navy hooded sweat shirt and pants plus Mule Swimming T-shirt.

2.

Each team member will only have 1 carry on bag and its size of will be limited. (note, each team member will only have one bag checked as well).

3.

Team members will not bring any banned items with them to Puerto Rico, nor on the return trip to Boston – including but not limited to alcohol.

4.

The team will stick together and move as a unified group throughout the airport at all times.

5.

We will arrive at the check in counter 2 hours prior to departure.

6.

Limit the amount of electronic gear you bring on the plane … too many items could slow or even hold our group at security points.

7.

As indicated in September, team members will travel with a passport.


Basic Trip Itinerary PRE-DEPARTURE INFORMATION: JET BLUE HAS REQUESTED THAT WE ARRIVE 2 HOURS PRIOR TO DEPARTURE & WE ARE ALSO EXPECTED TO MOVE THROUGH THE CHECK-IN PROCESS AS A GROUP. THEY WILL ONLY GUARANTEE THAT WE WILL MAKE THE PLANE’S DEPARTURE TIME IF WE FOLLOW THIS PROCEDURE. FLIGHT:

December 31, 2007: Jet Blue B6 759 depart Boston at 8:05am arrive San Juan at 1:05pm January 6, 2008: Jet Blue B6 760 depart San Juan at 1:50pm arrive Boston 5:10pm Remember San Juan is an hour ahead of us at this time of year. ACCOMMODATIONS: EMBASSY SUITES at Dorado Dorado, Puerto Rico 787.796.6125 POOL RENTAL: Piscina Municipal Vega Baja Municipio de Vega Baja Vega Baja, Puerto Rico Phone: 787.855.6668 TRAINING CAMP OUTLINE:

1. 2. 3.

These times are tentative and may change. Charter Bus will leave for pool 40 minutes prior to pool time. We will compete against Brandeis Univ. at some point during the trip. Dec. 28: Dec. 29: Dec. 30: Dec. 31: Jan 1: Jan 2: Jan 3: Jan 4: Jan 5: Jan 6: Jan 7:

2:30 – 4:30pm 8:30 – 11:00am 8:30 – 11:00am Travel to Puerto Rico 6:30 – 8:30am 6:30 – 8:30am 6:30 – 8:30am 6:30 – 8:30am 6:30 – 8:30am 6:30 – 8:30am JanPlan Begins

7:30 – 9:30pm 3:30 – 6:00pm 3:30 – 6:00pm 6:30 – 8:30pm 4:30 – 6:30pm. 4:30 – 6:30pm 4:30 – 6:30pm 4:30 – 6:30pm 4:30 – 6:30pm Travel Back to Colby 4:20pm


TRAINING TRIP HOUSING LIST

Room #1: (coaches) Tom Burton (Head Coach) Zach Gray (Asst Coach) CONDO #2: Mike Finnerty** Joel Alex Sam Wampler Kevin Smith Ben Gross David Metcalf Brent Daly Charles Wulff CONDO #3: Evan Mullin** Patrick Sanders Andrew Peterson Peter Williams David Hirsch Reilly Taylor Craig Zevin

CONDO #4: Sam Rose** Jocelyn Burke Kelsey Potdevin Danielle Carlson Aimee Sheppard Catherine Mullin Erin Schnettler Amanda Palffy

CONDO #5: Maddie Given** Kelly Norsworthy Maria Ramrath Alice Evans Chelsea Henegghan Rian Ervin Jeanne Loftus Hana Haver

CONDO #6: Kristi Boman** Emily Sinnott Courtney Chilcote Franny Izzo Chelsea Stillman Hillary Rockey Nicolyna Enriquez Leigh Carey ** Captains will serve as the food coordinators for each room with responsibility in determining menus, shopping lists, and assignment of cooking & clean up duties.

Travel Between Colby & Logan: Travel between Colby and Logan Airport on December 31st and January 6th will be on a charter bus. The team will also travel by bus while in Puerto Rico. QUESTIONS: If you have any questions, please feel free to call.  Office Phone: 207.859.4922  Home Phone: 207.465.8253  Cell Phone: 207.649.8825 TRAINING: The next few pages include 18 swim practices and a home dryland program. In an ideal setting, you would all be able to train with a club team during their holiday training (or masters team which are always welcoming to collegiate swimmers) and follow your strength program at a gym; however, in understanding that neither is always possible these practices and strength routine have been provided. If for some reason, you are unable to even find a pool with lap swimming times (this is hard to believe as most communities have a local Y.) then you need to run (and find time to swim while you are still on campus). If running is your only option at home, you should run every day for somewhere between 45 minutes and 6 miles depending on your ability. If you choose to work out on a fitness machine, your workout time should double to 1 hour 30 minutes. If you are limited to running, it is also imperative that you are lifting (either following our in season booklet or the attached home program) on an every other day basis.


PRACTICE #1 Warm up 300 choice 200 kick 300 drill 200 reverse IM Warm up set 8 x 125 middle 25 kick @ 1:45 Main Set 400 IM, (100’s of each stroke) 50 drill, 50 swim @6:00 300 middle 100 fast freestyle, thinking about cycle rate – 4:00 400 IM (50’s of each stroke) 25 drill, 25 swim @6:00 300 middle 100 fast freestyle, thinking about cycle rate – 4:00 400 IM (100’s of each stroke) build each 50 @6:00 12 x 75 4@1:00, 4@:55, 4@ :50 Add :05 as needed

100 long stroke Kick Set 2X 100 hand lead kick @1:45 2 x 150 3 speed flutter kick, on your back, streamline @3:00 100 head lead kick @2:00 Main Set 300 DPS, count strokes, each 100 should be 2 strokes less @4:00 300 HYP 5 @ 3:45 300 long @4:00 300 3 speed by 100 @3:45 300 fast @4:00 200 DPS, count strokes each 100 should be 2 strokes less @2:40 200 HYP 7 @2:30 200 long @2:40 200 negative split by 100 @2:30 200 fast @4:00

200 warm down 100 DPS, match your lowest so far @1:20 100 HYP 7 @1:15 100 long @1:20 100 negative split by 50 @1:15 100 fast @ xxx PRACTICE #2 Warm up 4 x 200 swim/kick/drill/swim @15 seconds rest Warm up Set 10 x 100, 50 stroke, 50 free @1:25 Breast add :05 Main Set 3 x 300 descend @4:00 1 x 200 fast kick@4:00 3 x 200 descend @2:40 2 x 100 fast kick, negative split @2:00 3 x 100 descend @1:20 4 x 50 fast kick, descend all 4 @1:15 400 every 4th 25 DAB

200 warm down

PRACTICE #4 Warm up 3X 50 kick streamline 150 drill 200 choice 6 x 200, odd drill IM @3:15, even negative split freestyle @2:45 12 x 75 @ 1:10 4- 50 easy, 25 strong 4- 25 easy, 50 strong 4- 75 strong 3X 4 x 100 Round 1 @1:15 Round 2 @1:10 Round 3 @1:05 Take :60 between rounds; adjust send off as needed 600 loosen swim every 3rd 50 kick

PRACTICE #3 Warm Up 400 50 swim, 50 kick 100 long stroke 400 50 drill, 50 build

PRACTICE #5 Warm up 800 50 swim, 50 drill IM order 12 x 50 HYP 3, 5, 7 by 50 @ :50 4 x 100 stroke build @ 10 seconds rest 200 kick on you back, streamline Main Set 8 x 25 sprint @:30


2 x 400 long @5:00 6 x 100 count stroke, 2 strokes less on second 50 @ 1:30 2 x 400 long; neg split @ 5:15 8 x 25 sprint @:30 6 x 100 IM or stroke @ 1:20 (or adjust)

8 x 100 strong freestyle @ 1:10, you should have no more then 5 seconds rest so adjust as needed 1 x 100 easy DAB Set 3 1 x 400 50 sprint kick, 50 long freestyle @:30Rest 1 x 400 HYP 5, 7 by 50 @xxx

200 warm down Kick Set 4 x 200 streamline 50 flutter, 100 dolphin, 50 flutter @4:00 PRACTICE #6 Warm up 100 swim 200 kick 300 drill, kick swim 400 50 DAB, 50 build 12 x 125 @ :20rest 3- last 25 sprint kick 3- 50 backstroke, 75 build 3- first 25 sprint kick 3- 50 backstroke, 75 build 4 x 300 freestyle, odd- descend by 100, even- HYP 5 @ 4:00 3 X (continuous) 25 DAB 50 moderate kick 75 pull 100 fast kick 75 pull 50 moderate kick 25 DAB

200 easy

PRACTICE #8 Warm Up All choice @ 10 seconds rest 200 swim 400 50 kick 50 swim 600 100 drill 100 swim 400 IM 50 drill 50 swim 200 HYP 5 Main set 18 x 50 IM order, no free style @:45,:50 or :55 9 x 100 pull, kick, swim by 100 @:15rest 3 x 300 pull H5 @4:00 IM no freestyle by 100 @4:30 Strong freestyle H5@xxx 12 x 50 choice kick @1:00 200 warm down

200 warm down

PRACTICE #9 Warm Up 6 x 100 @1:30 3 x 200 reverse IM @3:00 16 x 50 odd free, even fly @:50 PRACTICE #7 Warm up 5 x 100 choice @10 seconds rest 10 x 50, 25 swim 25 kick @10 seconds rest 500 snorkel and fins Set 1 4 x 50 count strokes @FR=:50 / Stroke = :60 4 x 50 count strokes at 80% @ FR=:50 / Stroke = :60 4 x 50 3 strokes less at 80% @ FR=:50 / Stroke = :60 4 x 50 3 strokes less at 90% @ FR=:50 / Stroke = :60 1 x 100 easy DAB

Main Set 4 x 200 @4:00 race pace Broken 10 seconds at wall 75 long and strong 50 build 50 build to maintain 25 race – finish 6 x 150 3 speed @2:00 6 x 100 kick @2:00 6 x 50 work the turn @:50

Set 2 200 easy


PRACTICE #10 Warm Up 4X 100 swim 50 kick 100 drill 50 kick 100 reverse IM 3X 100 middle 50 sprint kick @1:45 2 x 50 stroke @1:00 200 middle 100 sprint kick @3:15 4 x 50 IM order @1:00

25 sprint @:30 125 last 25 kick @1:50 50 at 200 pace @1:00 150 3 speed @2:00 Rest 30 seconds Set 2 100 IM @1:30 200 Breaststroke @3:20 300 Backstroke @4:10 400 IM @6:00 300 Freestyle @3:45 200 IM @2:50 100 Butterfly @xxx 12 x 75 odd kick @1:30 even- pull kick swim by 25 @1:15 400 50 DAB, 50 swim

2X 25 fast kick @:25 50 DAB @1:10 75 build to sprint @1:00 50 DAB@1:10 25 fast kick @:25 200 HYP 5 @ :15Rest 300 HYP 7 @ :15Rest 200 HYP 5 @ xxx

PRACTICE #13 Warm Up 300swim 300kick 200backstroke 200 IM drill 100 kick 100 DAB 10 x 100 IM @1:30

200 easy 20 x 50 @45 freestyle, count strokes 5 x 200 middle 100 fast @2:45 5 x 100 middle 50 fast stroke @ 1:40 300 warm down

PRACTICE #11 Warm Up 300 loosen 6 x 150 pull kick swim @2:20 Main Set 6 x 50 count strokes @:50 400 strong @5:00 6 x 75 lower stroke count with each 25 @1:05 300 strong @ 3:45 6 x 100 IM/stroke @1:40 200 fast @xxx 12 x 100 middle 4 100’s are freestyle drill, the rest kick @2:00 12 x 50 25 free 25 IM order by 50 @:50 12 x 25 first 6 – work the break out, last 6 work the finish @:30 200 easy

PRACTICE #14 Warm Up 300 loosen 250 HYP 3,5,7,5,3 by 50 300 50 kick, 50 swim 250 HYP 5,7,9,7,5 by 50 @10 seconds rest 500 pull @6:15 400 HYP 5 @ 5:00 strong 10 x 50 under water kick down, sprint back @1:00 400 pull @ 5:00 300 HYP 5 @ 3:45 strong 6 x 75 25 kick, 50 build to sprint @1:15 300 pull @3:45 200 HYP 5 @2:30 strong 4 x 100 build each 25 choice @1:40 200 pull with paddles @ 2:30 100 HYP 5 @2:00 strong 3 x 150 3 speed @2:10 300 long loosen

PRACTICE #12 Warm Up 5 x 200 swim/kick/drill/IM drill/swim Set 1 3X

PRACTICE #15 Warm Up 600 loosen 12 x 50 kick swim by 25 @1:00


6 x 50 DAB down, swim back @1:30 400 build each 100 @ :20Rest 200 IM/stroke @ :20Rest 400 HYP 5 @ :20Rest 200 IM/stroke @ :20Rest 400 kick @ :20Rest 10 x 150 3 speed, odd are stroke, even are freestyle @2:30

PRACTICE #17 Warm Up 800 every 4th length breast Head Out 6 x 100 odd IM, even freestyle @1:30 3 x 200 descend freestyle @2:30

10 x 50 kick @1:00 10 x 100 kick @1:55 200 easy 9 x 75 IM by 25, odd drill, even swim @1:15 600 back pull @ 8:30 3 x 100 build each 25, stroke @1:50 300 easy

PRACTICE #16 Warm Up 300 loosen 6 x 50 drill @1:00 8 x 50 IM drill by 25 @1:00 4 x 100 working DPS @1:30 200 kick 4X 1 x 250 strong freestyle @3:15 2 x 100 IM order by round @1:45 1 x 50 kick prime @1:15 800 pull snorkel (each 200 faster)

PRACTICE #18 Warm up 250 freestyle 350 HYP 5 450 IM drill by 75 350 pull 250 build each 50 4X 150 3 speed free @ 2:00 200 pull H7 @ 3:00 3 x 50 kick IM order by round @ :55 100 count strokes @ 1:45 16 x 25 kick (odd under water) @45 400 50 DAB, 50 long


Winter Break Strength & Dryland Program The following program is designed to be done at home without equipment.

Warm Up: Cardio & Core Jump Rope Forearm Plank Abdominal Toe Touches Jump Rope Supine March Chucks Jump Rope Wall Sit Alternating V-Sits Jump Rope Forearm Plank Oblique Plank Raises Jump Rope Diagonal Plate Raise

Shoulder Blasters +

:45/:15 :30/:15 :30/:30 :45/:15 :30/:15 :30/:30 :45/:15 :30/:15 :30/:30 :45/:15 :30:15 8x Each Side :45/:15 10x Each Direction

Continuous Set

8x Shoulder Shrugs 8x Reverse Fly 8x Lateral Raise 8x Empty Cans 8x Forward Raise 8x Upright Row 8x Shoulder Press

2x

{ 1 x 10 Push Ups with Smooth 1-3 tempo { Rest :20 { 4 x Clap Push Ups – explosive { Rest :40

2x

{ 1 x 4+ pull/chin ups (if you can’t do 4 then do negatives) { 14x fast triceps’ press (or you could do bench dips)

3x

{ 10x Single Leg Squat (Each Leg) …place back foot on bench or straight in front for added difficulty… { 4x Streamline Sumo Jump – explosive

Superman’s Rowboats Windshield Wipers Stream Line V-Sit Flutter Kick Elbow-Knee Touch Extends Bicycle’s

:45/:15 :45/:15 :45/:30 3x (:15/:15) :40/:10 Each Combo :60/xxx


Winter Break Training