[ REECE WHITLEY - MALE HIGH SCHOOL SWIMMER OF THE YEAR - PHOTO BY PETER BICK ]
pink has never been this fun. FUSE | PERFORMANCE TECHNICAL RACING SUIT Available in Hot Pink, Caribbean (Blue) and Slate (Gray)
Searching for the perfect tech suit to make you look good and feel good? Weâ€™ve got you covered, literally. The fan favorite affordable, fast and fun Fuse tech suit has a new look. Time to turn some heads on the pool deck with this bold and bright hot pink!
To learn more, contact your local dealer or visit FINISswim.com
WELCOME NEW AND RETURNING SWIMMING COACHES Welcome to another school year and another swimming and diving season. As you prepare for a new round of training and competition, take time to consider your membership in NISCA. We are the only professional organization for high school swimming and diving coaches as well as the oldest swimming coaches’ organization in the USA. So, whether you are a new coach or a seasoned veteran, you might ask what NISCA has to offer you? Why should you join? I’m glad you asked.
[ PHOTO COURTESY OF PETER MAHAKIAN ]
Each membership offers $1 million in liability insurance for you while you are coaching—whether it be on deck at the high school or while coaching a club team. A professional journal will arrive at your house every other month. Journals are filled with articles on swimming technique, goal setting, training sets and much more. The NISCA website offers a “Members Only” page with access to previous journal articles, the NISCA coaching handbook and examples of team handbooks. Other valuable information for coaches is found there as well, including the portal for Professional Awards resumé submissions. The website is also the home of the NISCA All-America information and application portals. Remember, updated data on applications that have been accepted as well as rankings are on the website, too. So, you can check on your applications! The All-America, Scholar Team and Power Points programs are NISCA programs. As a NISCA member, you may submit applications for these programs free of charge (with the exception of diving). Non-NISCA members must pay fees for applications.
[ PHOTO COURTESY OFCHSAA ]
NISCA also provides recognition for coaches through the Professional Awards Program. Our mission is to recognize coaches for their achievements. Each year, coaches from across the United States are honored at our awards banquet held during our annual conference. At our conference, we also offer clinics at our coaching conference each spring as well as the opportunity to socialize with some of the best coaches in the country. This conference is held in conjunction with the men’s Division I NCAA Swimming and Diving Championships. This coming year, we will be in Minneapolis, Minn., March 21-24, 2018. Come join us. Let me know if there are any questions I can answer or issues I can help with during the year. Here’s to another successful swimming and diving season. Have a great school year.
Mark Onstott NISCA President NISCA 2017 -18
BENEFITS OF NISCA MEMBERSHIP
OPPORTUNITY FOR NISCA LEADERSHIP • 50 State Directors • 8 Zone Directors • Numerous Committee Chairpersons • 4 Major Elected Officers
MARK ONSTOTT President firstname.lastname@example.org
1700 NISCA members benefit from the following:
NISCA COACH AWARDS • Hall of Fame Award • Outstanding Service • 25 Year Service • Completion of Service • Appreciation • Collegiate Scholastic Award David H. Robertson Excellence in Coaching Award
NISCA TEAM AWARDS • All-American Awards • Girls/Boys H.S. Swimming & Diving • Girls/Boys Water Polo • Girls/Boys Academic All-American • Scholar Team Award • NISCA State & Zone Top Sixteen Awards • National Dual Meet Team Ranking PUBLICATIONS Web Site: www.niscaonline.org • Bi-monthly NISCA Journal • High School Coaches Manual • NISCA Constitution & By-Laws
• • •
DIANE HICKS - HUGHES President-Elect email@example.com
TOM WOJSLAWOWICZ TREASURER firstname.lastname@example.org
BENEFITS TO MEMBERS Savings on Swimming World Magazine Subscription Savings on joint membership with ASCA, CSCA & ISHOF • $1,000,000 Liability Insurance NISCA SERVICES AND COMMITTEES Annual membership meeting: Clinic, Awards Dinner, Door Prizes, Coaches Social, Fellowship High School Rules: Input on rules changes, Case Book Special Projects: Water Polo, Diving, Records Archives, Professional Awards, Constitution
EVE JULIAN SECRETARY email@example.com
+ PLUS + A group of men and women who have provided the LEADERSHIP through their time and effort to make YOUR organization the “FINEST” of its kind.
G E T I N T H E S W I M W I T H — N I S CA “TO EDUCATE —TO PROMOTE —TO HONOR” 4
ARVEL MCELROY PAST PRESIDENT firstname.lastname@example.org
ABOUT NISCA INSURANCE What is the name of the insurance provider? NISCA purchases the insurance from Bollinger Insurance. How do I obtain the insurance? The insurance is part of your NISCA membership. Itâ€™s automatic. What is covered by the insurance? if you are a high school coach and a member of NISCA, you are covered while you are coaching any swimming team or event, high school, summer league, club, swimming camps, etc. Coverage covers all 12 months of the year. Diving and Water Polo coaching are not currently covered. How much insurance is provided? Your NISCA membership provides you with $1 million in liability insurance. How do I obtain a Certificate of Insurance? Contact Tom Wojslawowicz at email@example.com
[PHOTO COURTESY: PINE CREEK HS TWITTER (@PINECREEKHS) ]
Who do I contact if I need to make a claim? Contact Tom Wojslawowicz at firstname.lastname@example.org
Last Revised 4/3/14
NISCA MEMBERSHIP FORM PLEASE DUPLICATE AND PASS ON TO ANY HIGH SCHOOL OR COLLEGE COACH IN YOUR AREA WHO IS NOT A NISCA MEMBER YOU CAN ALSO SIGN UP OR RENEW A MEMBERSHIP ONLINE AT HTTP://WWW.NISCAONLINE.ORG
Coaches Information: School Information: E-Mail Address: ________________________________ School Name: ________________________________________ Name: ________________________________________ Address: _____________________________________________ Address: ______________________________________ City: ___________________ State: ______ Zip: ___________ City: _________________ State: ______ Zip: _________ My School is: Public Private (Circle one) Home Phone: _(____)________________________ Pool Length: Yards SC Meters LC Meters (Circle one) Work Phone: __(____)_________________________ Coaching Girls: Swimming / Diving / Water Polo (circle all that apply) Cell Phone: _(____)___________________________ Coaching Boys: Swimming / Diving / Water Polo (circle all that apply) Fax: _(_____)____________________________ # Years Coaching: ____ # Years NISCA Member____ College Attended: _____________________________________ Please be sure and check the appropriate box depending on what multiple (if any) organizations you are joining in addition to NISCA. $50
NISCA MEMBERSHIP ONLY. The NISCA MEMBERSHIP YEAR is August 1 to July 31 for the current school year. Your membership includes $1,000,000 of liability insurance and the bi-monthly Journal ($10 of your dues goes toward publishing of the NISCA Journal). This is tax deductible. The NISCA TAX I.D. # is 11-3192617. The NISCA High School Coaches Manual is now available for download from the NISCA website with your membership (http://www.niscaonline.org)
SPECIAL TEAM MEMBERSHIP RATE. Sign up to 4 coaches at your school. Please fill out separate applications for all coaches on the team membership and send them in TOGETHER in the same envelope. TAKE ADVANTAGE OF THIS SPECIAL RATE.
SPECIAL RATE for RETIRED NISCA MEMBERS. Must have been a NISCA member the previous year.
Joint NISCA & College Swim Coaches Association Membership (CSCA). Only available to Interscholastic Swimming Coaches. Receive 6 issues of Poolside (official publication of the CSCA) and 6 issues of Top Times and Top Team Rankings. Collegiate Swim coaches and their assistants must join CSCA through their own organization.
Joint NISCA & American Swim Coaches Association Membership (ASCA). Members will receive 6 ASCA Magazines and 12 Newsletters.
Joint NISCA-ASCA-CSCA Membership. This is only available to interscholastic swim coaches.
Joint NISCA-ASCA-CSCA-ISHOF. Members receive quarterly newsletter Headlines from the Hall of Fame, a 10% discount in gift shop and free admission to ISHOF museum. This is only available to the interscholastic swim coach.
NISCA Members voluntary contribution to the International Swimming Hall of Fame
“COACHING SWIMMING SUCCESSFULLY” 2 Edition by Dick Hannula
I prefer not to receive any materials from NISCA sponsors or advertisers $25.95
Swimming World magazine subscription. A monthly magazine (12 issues) featuring High School Swimmers of the Year, All Americans, Nation Team Champions, Technique Tips, Season Plans and more. To pay by credit card please fill in below:
Due to security concerns, NISCA will no longer accept credit card numbers on paper applications. To pay for membership by credit card please call Tom Wojslawowicz at 843-637-4663 (H).
Mail Applications and Payment to: Peter Hugo NISCA Membership 29 Fairview Ave. Great Neck, NY 11023-1206
Checks should be made payable to NISCA
Register on line at www.niscaonline.org
with Bluetooth® Wireless Technology from w Ne T! IS “The Bluetooth clock is awesome! The kids are so impressed and we're in love!” -Coach Emily Zitzmann Tri-Valley YMCA, Oneida, NY
SWIMCLOCK with Bluetooth® Wireless Technology provides unparalleled flexibility and control over workouts. SWIMCLOCK uses dependable, super-bright LED’s that are visible indoors or out. The four 6.5 inch digits are enclosed in a rugged aluminum case with Plexiglas lens. Available with or without battery. Use the SWIMCLOCK Phone App on your Android Smart Phone to create unlimited sets, organized by category with unlimited different intervals. Select to count up or down, and number of reps to run. A tone sounds for the beginning of each set and repeat. Transmit the data with minimal impact on the phone battery. Create unlimited workouts with unlimited sets in each. Save in memory to reuse, edit, or delete and replace. Use E-Z Workout to program a single interval and the number of repeats. Also includes Game Clock and Stopwatch modes. Multiple SWIMCLOCK’s can be run synchronously from one cell phone. The Bluetooth Adapter can attach to any current IST SWIMCLOCK or SWIMCOUNT to make use of the Bluetooth Wireless Technology on your Android phone. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Industrial Service Technology DBA International Sports Timing is under license. Other trademarks and trade names are those of their respective owners.
International Sports Timing
3286 Kentland Ct., S.E. Grand Rapids, MI 49548 Phone: 800/835-2611 Fax: 616/247-0086 Email: email@example.com http://www.istime.com
International Sports Timing is the Official Timing System of
National Interscholastic Swimming Coaches Association
NISCA ALL- AMERICA AWARDS To be considered as a NISCA High School All-American in Swimming, Diving and Water Polo, the student must compete for an interscholastic team and be scholastically eligible as determined by his/her state athletic association or school authority. All applicants must be in at least the 9th-grade level of school to be eligible.
WATER POLO: All applications submitted must be for performances played in regularly scheduled interscholastic water polo games. USWP game performances will not be considered! Only interscholastic coaches may submit application. Applications should be sent to the Water Polo Zone Chairman following the interscholastic season. DEADLINE IS MAY 1st FOR FALL AND WINTER SEASONS AND 1 WEEK AFTER SPRING SEASON ENDS. ACADEMIC: To qualify for this award, you must: (A) have a minimum GPA of 3.750 on a 4-point scale, or 93.7500% of the grade scale your school uses for 7 semesters/11 trimesters. GPA may not be rounded up. (Your school’s grade scale is determined by the point value awarded a regular, non-weighted “A”; examples are listed on the back of the application); (B) be a graduating senior; (C) have lettered in your high school program (swimming, diving or water polo) your senior year. A copy of your transcript is required. DIVING: Divers are limited to 8 consecutive semesters of eligibility. Fifth-year seniors, 7th- and 8th-grade students are not eligible for consideration. The top one hundred (100) ATHLETES as determined by the NISCA judging panel will be named All-America. Coaches must submit the appropriate diving sheets and video for the diver to be eligible for consideration. SWIMMING: Swimmers are limited to 8 consecutive semesters of eligibility. Fifth-year seniors, 7thand 8th-grade students are not eligible for consideration. The fastest one hundred (100) ATHLETES as determined by time in each event will be named All-America.
PLEASE NOTE: Coaches MUST submit an application for All-America in order for athletes to be considered for the award. No exceptions will be allowed. 8
PERIODIZATION FOR SWIMMING BY CHRISTYE ESTES WATKINS
ou already know how important dryland training is to a swimmer’s health and performance in the pool. But before you set foot in the weight room, first you’ve got to have a plan for what you want to accomplish—and a blueprint of how to do it. It’s easy to improve an athlete’s strength by progressively increasing the amount of weight lifted, but to prepare an athlete to reach peak swimming condition at just the right time in the competitive season requires a bit more finesse. Based on core principles of sport and exercise science, a periodized strength and conditioning plan is the gold-standard approach to helping athletes develop the necessary training attributes to excel in the pool, stay injury-free, and avoid overtraining. PERIODIZATION AND THE GAS THEORY “Periodization” is simply a method of organizing training to produce the most optimal performance results at a specific time—for athletes across all sports, not just swimmers. The thinking behind periodization is based on Hungarian scientist Hans Selye’s General Adaptation Syndrome (GAS) from the mid-1900s. The GAS theory identified the three stages the body undergoes when experiencing a new stimulus: Alarm, Resistance, and Exhaustion. 1) Alarm: This is the body’s initial shock when a new stimulus or stress is introduced. When you begin a new strength training program or perform a new exercise for the first time, the excessive soreness you feel is an example of the Alarm phase. 2) Resistance: This is when the body adapts to the stress. In a strength training program, this is when you begin to get better at handling the workload—muscle tissue adapts by becoming stronger, so that you can overcome higher amounts of weight. 3) Exhaustion: This occurs when the body is overstimulated (or stressed for too long a duration), and results in a decrease in adaptation. We do NOT want to reach this stage in strength training, as it can lead to overreaching and overtraining. In other words, you need enough stress to Alarm the body and prompt it to adapt, enough Resistance to continue driving that adaptation, and the occasional removal of stress to prevent Exhaustion. These are concepts most of us are familiar with in our own training: you can’t work out at 100% intensity every day without eventually hitting a wall, getting hurt, getting sick, or becoming too sore to continue. Likewise, you can’t
[ PHOTO COURTESY OF PETER H. BICK ]
simply increase the weight in an exercise linearly forever— the body will eventually say “no,” and stop getting stronger. The goal of a good periodized training plan is to prolong the Resistance stage long enough to drive positive adaptations, while preventing the Exhaustion stage through periodic reductions in volume and/intensity.
THE YEAR-LONG PERIODIZED TRAINING CALENDAR
Periodization starts with organizing the training year into smaller periods of focused training called cycles, each with an overarching training goal. This allows you to layer training adaptations (like strength and power) to optimize sport performance for the time of competition. Vocabulary can differ from coach to coach, but generally, the 12-month training calendar (macrocycle) is broken up into medium-sized training cycles (mesocycles), which are each comprised of even smaller cycles that are typically one week in length (microcycle). There are many, many different (and effective) methods of periodization and calendar organization—and much is determined by the layout of your competitive season, the training experience of your athletes, and your own preferences as a coach. At Volt, we break the year up into three macrocycles: off-season, in-season, and post-season. This way, we can be very specific with the training goals and adaptations for the unique demands of each phase of the athlete’s training year. For swimmers, the off-season is about building totalbody strength, core stability, and shoulder health (to help mitigate overuse injuries from high pool volume). These athletic qualities, when developed correctly, will translate to better stroke technique, improved overall work capacity, and (hopefully!) faster times. Depending on the swimmer’s primary race distance, there will be a particular focus on either power (sprint swimmers) or stamina and powerendurance (distance swimmers)... ◀ Read the full article at NISCAONLINE.ORG NISCA 2017 -18
BEST OF NISCA JOURNALS 2017 READ THESE ENTIRE ARTICLES AND MORE AT NISCAONLINE.ORG
WHY YOU SHOULD BE FOCUSING ON TEMPO BY ??????
any famous, internationally reputable swim coaches talk about how important it is to be conscious of your stroke tempo. It is essential to understand tempo in order to the efficiency and effectiveness of your stroke. If a stroke tempo is too quick, that lets us know that we probably are not pulling much water; a stroke tempo too slow lets us know that we could possibly utilize more power. Many people tend to believe tempo is most important for shorter races, such as the 200s and below – but stroke tempo for endurance athletes is arguably even more important because distance swimming is all about controlling your energy systems. A slow stroke tempo might leave you with too much energy at the end of a race; a stroke tempo too fast could mean not enough energy in the tank to finish strong. FOR SPRINTERS As a sprinter, having a “competitive” tempo can be a major advantage. Regardless of the power produced by each stroke, the movement itself helps to provide forward propulsion. If you think about it you’ll realize that the more strokes you take, the more water you pull. Now, that’s being extremely general but it does carry some validity. If the swimmer has efficient strokes and good technique, an increase in tempo may provide the extra ounce of speed they are looking for.
FOR MIDDLE DISTANCE For the 200s, stroke tempo can be very important to the strategy of a race. Most 200s are what people would refer to as a “controlled sprint,” meaning that there is typically some sort of planning that goes behind the swim. Whether the swimmer is a quick starter on the first half of the race or a strong closer, holding a consistent tempo is key for middle distance swimmers. Being able to control stroke tempo keeps the swimmer on pace to go fast. FOR DISTANCE For the long pool events or open water events, controlling your tempo ties directly to your energy systems. A consistent tempo means a rhythmic stroke, helping to conserve energy and delay the buildup of lactic acid in the muscles. As for middle-distance swimmers, it is important for the distance swimmers to know their tempo so that they can stay on pace. HOW DO YOU KNOW WHAT THE RIGHT TEMPO IS? The best way to figure out the correct stroke tempo is through the process of trial and error. At practice, work on different stroke tempos using the FINIS Tempo Trainer Pro. This small yet extremely effective device is worn under the cap while swimming and transmits an audible beep signifying the tempo you pre-select. Through this process, the swimmer will gain an understanding of which stroke tempo is necessary for each event, and then can begin to experiment with a variety of tempos to check effectiveness. ◀
RACE PACE: RYAN WOODRUFF ON USING RACE PACE TO ENGAGE SWIMMERS AND CREATE A CLIMATE FOR HONEST CONVERSATIONS ON THE POOL DECK. INTERVIEW BY MAC GUY
oodruff became the Head Coach of the Lynchburg YMCA in August of 2015. With 15 years of coaching experience at a variety of club and collegiate positions, Woodruff is a veteran coach known for his challenging yet interesting approach to training. Prior to coming to Lynchburg, Woodruff was the Head Coach of the Parkland Aquatic Club in Allentown, PA. There, he mentored many Olympic Trials, National, and Jr National qualifiers and guided dozens of swimmers who 10
went on to swim collegiately. In 2014, he was named to the USA Swimming National Junior Team coaches’ list for coaching one swimmer to a Jr National title in the 1500 free. Woodruff also maintains the blog www.swimmingwizard. blogspot.com, “a vehicle for the sharing of ideas among swimming coaches so that we can all get better at doing the job we love.” I caught up with Woodruff to discuss his integration of race pace work, and his implementation of
“Pace Cards” within his program. MG: What caused you to identify race pace work as a cornerstone of your program? RW: I went to college at the university of Florida and studied under Greg Troy while I was there. I didn’t swim there, but I went there with the mindset that I wanted to be a coach and that it would be a great place for me to learn how to do that. ... I learned there that everyone swims a lot, even sprinters swim a lot. So I started my coaching career while I was there working with the age group team there in Gainesville, with a similar philosophy to what I was seeing every day. And I had some good success and that style worked well. I had a couple different coaching stops between [Florida and Lynchburg]. Before here I was at the Parkland Aquatic club in Allentown, PA, and when I moved there, the pool situation was a little bit different: we had pool time in the afternoons, but no pool time in the mornings on weekdays, so we basically couldn’t do doubles at any time. So I wondered to myself, how am I going to make this work? So, I stepped back from being what I would call a hard core aerobic approach to saying, well, if we can’t train as much, why don’t we train a little faster? And from there, I went to how are we best going to do that. Well, let’s just figure out what our race paces are for pretty much every event and let’s try to see how much we can swim at or around that pace. ... We still did plenty of aerobic training and had good success with our distance swimmers; we tried to make the fewer practices work by making the practices that we were doing at a higher quality. And that seemed to work. And, coming [to Lynchburg], where we had the opportunity to do multiple morning practices a week, and I liked so much what we were doing in Allentown, that I said let’s stick with something like that. So we only have one day of double practices per week, and that’s where we use what I’d describe as race pace training and it seems to work so far. I like it. The kids seem to be engaged. And I think sometimes that I, as a young coach just getting started, I didn’t have an appreciation for how important it was for the athletes to be really engaged in what they were doing and not just you know, let’s get em to swim back and forth as much as we can. So it all kind of evolved over my coaching career by necessity, and some I found that I like, and it works, and this swimmers seem to like it as well. MG: Since you’ve been integrating race pace into their training, how have you seen your athletes’ focus at practice change? RW: Well one of the places I was after Gainesville was
Chapel Hill I was an assistant coach with the University team, and head coach of the club team there at the same time, and, not far out of college, [with five] years of coaching under my belt, I thought I had a great grasp of what I was doing. I knew what it was all about and had things figured out. But at the time I felt like...the kids worked really hard and did everything I asked them to do, and I felt like at the end of the season, we never really had the result that they deserved, that they had worked hard for. [After a short break from coaching after that], I kind of asked myself, I’m at Allentown and I have a little bit of a different pool situation, and I felt like at UNC we weren’t getting the benefit for the work, and we were wearing kids out. Kids were getting really tired. I mean, I had kids that would fall asleep in their car when they got to morning practice, or they would fall asleep while they were driving to morning practice.I felt like we were probably not doing the best thing for them...The volume of sleep is something I didn’t appreciate ten years ago. And now, I feel like it’s such a critical component of the whole training equation for kids, and if you’re not letting them get that, then you are not going to get the benefit for the work they are putting in. Now we tell the kids that we’re not going to do two mornings a week like you were doing before, and we would improve our dryland, and we are going to do more race pace swimming. You know, every swimmer wants to hear, hey, you can do fewer practices and go faster, and I think so far that approach has shown that it is working... They are more motivated at practice, and that they’re more energetic when they get to practice because there are fewer of them, and for me myself--I’m married and have three kids--it’s easier for me to have one less practice a week. So if we can do all those things and help people out, and swim better while doing that, then it’s a win-win for everybody. MG: How do you use the paces goal times and lifetime best times differently over the course of a season? RW: We’ve changed that a little bit. I put both of them on [their pace cards], and at the beginning of the season, I was just telling them, let’s go off best time pace. And as the season went on, I tried to emphasize a little more hitting your goal pace...Let’s say that we are doing one of our typical race pace sets: 6x50 @ 1:00 at 200 race pace. And, what I found that what my kids would say, “Well, my best time pace is 30.0, and my goal time pace is 29.0.” And when they’d go 29.9 on the first one, they’d say, “Well, that’s good enough.” They kind of lowballed themselves at their best time pace, and didn’t really reach for their goal pace. — continued on 12 NISCA 2017 -18
continued from 11 — With swimmers like that, you need to emphasize with them that, if, at the end of the season they go a best time, say, they drop half a second in their 200 free, that’s not a swim to be proud of, it’s a positive, but you’d like it to be bigger than that. So this season, one thing I thought about doing is not even putting their best times on there, just put their goal times on there, and I talked that over with the swimmers, and about half of them were for it, and half of them were nervous that their goal might be to drop seven seconds in the 200 free, and now your goal pace you’re not going to be able to make at the beginning of the season. So, I decided to not black that out, and to keep both on there, and we’ve been firm with the approach of, let’s talk about hitting the goal pace as often as you can, and if you are having an off day and we have to settle for best time pace, it’s still good. MG: Has this changed the way your kids set goals? RW: One of the positives of training race pace in practice is it’s the kind of practice that makes them believe that they can do better things in the meet. If they have a great set of 6x50 @ 1:00, then they start believing that, “hey, maybe I can go that time.” I think it helps. Anytime, in my opinion, you can time what you are doing and connect it directly to your race results, it results in increased motivation and increased engagement from the swimmers. And that’s part of what the pace cards allow us to do...if we do everything on the same pace, I can just say, “all right, 100 pace for four 25s,” and everybody looks at their card and in 10 seconds we’re ready to go. I think that that gives them confidence, and if I use different sets over the course of the season that they get used to, then they can say to themselves, ok, last time I averaged 14.5 on these 25s and this time I averaged 14.2, and in January I averaged 13.9, I think that only helps their confidence and their belief in themselves. That’s the point of racing that makes kids go for it or not go for it. And of course, we want them to go for it. MG: Does it change the conversation pre race or post race when you guys are at competitions? RW: Well, I think it forces the conversation to be honest. ...Let’s say you have an athlete whose best time pace is 30.0, and their goal time pace is 29.0, and they do that for two sets where they are holding 28.6 on all of them, and they get in the race and their first 50 is 27.0 and their next 50 is 29.8, then they come over and you can say, “look, I know that’s not what you are capable of right there.” So, they have a better sense of what they are capable of, and I’m also realizing what they might be able to push themselves to because of that. ...I ask them to bring their pace cards to meets so when we do pace stuff before races, or we are talking about splits later on, they know where they should be approximately. I think it can make a competition more honest, and they have to face the reality of what they are capable of doing or what they are not capable of doing yet, and we can kind of plan out that in September and October, the plan is to do this, and then in November/December, let’s try to do this time. I think for them it kind of just helps them shape what their expectations should be or could be 12
[ PHOTO COURTSEY OF MELISSA LUNDIE ]
going forward. MG: How do you counsel kids that don’t hit their pace? RW: I think sometimes if you know what your race pace is, and you know what you are shooting for, and you know it, and I know it, and they have a day where they don’t make it at all, it can be pretty disheartening, and that happens from time to time. Some athletes more than others, but I think even when that happens, even on that day, at least they can be honest with themselves and say I didn’t make it today, but I can do better next time. I think there are kids that are better “trainers” than they are “racers,” and there are kids that are better “racers” than they are “trainers.” The kids that are great trainers are really the ones that eat up the pace cards. Then occasionally, you have kids that for whatever reason--and in my opinion, it’s mostly psychological--that they are not able to get themselves to that point in practice. One of the things I try to tell my kids is, “look: we may be doing these sets at race pace, but it doesn’t mean I can guarantee that if you can go x on this set that you can do y at the meet. You are still going to have to step up at the meet and make it happen. And, some people step up better than others. We’re never going to have a set where we can say, hey, you just went a time, and now I know you can do this [time at a meet]. That’s just not how it works. I wish it were that clean because then it would be simple. But, they still have to show up and do the race, whether you’ve great at training or fast in training, or had the best season of your life in practice, when the beep goes off at the beginning of the race, some will do it, and some won’t. ◀ Read the full interview at NISCAONLINE.ORG
HA LI FL I C K I NG ER OLYM PI C S WI M M E R
NISCA PROFESSIONAL AWARDS A part of NISCA’s mission is to recognize and honor coaches for accomplishments within the sport. At our annual conference each year, NISCA presents the following awards: HALL OF FAME AWARD: This is the highest award given by the organization. To be considered for the award, a member must have: 1) been selected for the Outstanding Service Award and/or shown leadership at the national level in interscholastic aquatics as well as service to the Association; 2) served aquatics for a minimum of 20 years; 3) been a member in good standing of the Association for a minimum of 15 years; 4) had outstanding success as a competitive aquatics coach. COLLEGIATE – SCHOLASTIC AWARD: This award is presented annually to the interscholastic coach who—or to the organization which—in the estimation of the recipient’s peers, has made the most significant contributions to aquatic sports at the interscholastic level. To be considered for this award, the candidate or organization must have: 1) served interscholastic aquatics for at least 20 years; 2) been a member in good standing of the Association for at least 30 years; 3) served as an elected officer or member of the letterhead for at least 14 years or served the Association for at least 14 years in a capacity other than a member of the letterhead. DAVID H. ROBERTSON EXCELLENCE IN COACHING AWARD: This award is presented to individuals who have won five or more state championships for swimming or water polo. The recipient must apply in writing to the NISCA Professional Awards committee to be considered. OUTSTANDING SERVICE AWARD: To be considered for this award, members must have: 1) served aquatics in swimming and diving and/or water polo for at least 15 years; 2) been a member in good standing of the Association for at least 10 years; 3) had above average success as a competitive aquatic coach; 4) shown leadership. TWENTY- FIVE -YEAR AWARD: This award recognizes members of the Association who have been coaching in aquatics for at least 25 years, at least 15 of which shall have been as a regular member. The recipient must apply in writing to the Professional Awards chair to be considered. COMPLETION OF SERVICE AWARD:This award is presented to a current or past member who has retired from both coaching and teaching.
Please submit your Professional Awards Résumé by going to niscaonline.org to download the Professional Awards Résumé form.
NISCA WOULD LIKE TO KNOW HOW BEST TO SERVE YOU Please take our survey by going to www.surveymonkey.com/r/FHXT9W2 If you complete the survey and provide your e-mail address, you will be entered to win a $100 Finis Gift Certificate.
BUILD YOUR PROFESSIONAL RESUMĂ‰ One of NISCAâ€™s missions is to honor their member coaches. There are several professional awards that are given: Outstanding Service, Hall of Fame, Collegiate-Scholastic, David H. Robertson Excellence in Coaching, and a 25-year award. All but the 25-year award are chosen by the NISCA Awards Committee. The 25-year award is also sent out by the committee. To be considered for any of these awards, coaches must fill out a professional resume. Now it is easier than ever! Simply fill out your information on a Google form and submit it. You can even go back and edit it by providing the same e-mail address each time. You can find the on-line resume form at https://goo.gl/forms/cDajJ77yWuSB9vVE2. Fill out your contact and mailing information, then tell us about all the great work that you have done with your team, school or community.
NISCA 2017 -18
NATIONAL DUAL MEET TEAM RANKING PROGRAM ( POWER POINTS ) 16
[ PHOTO COURTSEY OF AMBER ARNOLD, WISCONSIN STATE JOURNAL ]
Make Submitting an Entry Part of Your 2017-2018 Season! Entry Deadline: Postmark by May 31st
(Send regular mail - Don’t waste the money on express mailing)
HAVE YOU PARTICIPATED BEFORE? If yes, don’t forget to enter again this year!
NEVER PARTICIPATED? Have this be your first year to participate. Find out how your best dual meet line-up compares with other schools around the country in your general enrollment category. It is not difficult and many coaches have fun completing an entry. If you use “Team Manager” software, most likely it can compute an entry for you!
THE PROGRAM: The Program, utilizing the NISCA Power Point Tables, is open to ALL schools. Certificates are awarded to the Top 25 in each of 12 categories by size, gender and public and independent affiliation. Five of the 12 categories had fewer than 25 entries last year. The smallest public and independent school categories (less than 900 enrollment) almost always have fewer than 25 entries.
Questions or Comments? Contact: Claude Valle, NISCA Power Point Chair P.O. Box 207 Weston, MA 02493 firstname.lastname@example.org NISCA 2017-18
NATIONAL INTERSCHOLASTIC SWIMMING COACHES 2016-2017 NISCA/SPEEDO SWIMMING ALL-AMERICA TIME STANDARDS
2016-2017 NISCA/SPEEDO SWIMMING ALL-AMERICA YARD TIME STANDARDS *Top 100 Athletes determined by time will be recognized as All-America in individual and relay events.
TOP 100 ATHLETES WILL BE RECOGNIZED AS ALL-AMERICA BOYS ALL-AMERICA
1:33.53 1:38.63 1:49.83 :20.65 :49.06 :45.06 4:29.04 1:24.94 :49.66 :56.00 3:06.28
1:35.18 1:40.34 1:51.96 :20.97 :50.07 :45.80 4:33.61 1:26.18 :50.86 :57.27 3:09.26
200 Medley Relay 200 Freestyle 200 Individual Medley 50 Freestyle 100 Butterfly 100 Freestyle 500 Freestyle 200 Freestyle Relay 100 Backstroke 100 Breaststroke 400 Freestye Relay
1:46.69 1:50.65 2:04.08 :23.63 :55.75 :51.17 4:57.09 1:37.32 :56.30 1:04.26 3:31.42
1:44.91 1:48.82 2:01.89 :23.24 :54.56 :50.41 4:52.12 1:35.67 :55.05 1:02.82 3:27.95
2016-2017 NISCA/SPEEDO SWIMMING ALL-AMERICA METER TIME STANDARDS *Meters are converted to Yards by the online entry database. Coaches enter Meter times and check “Meters.” *Top 100 Athletes determined by time will be recognized as All-America in individual and relay events.
TOP 100 ATHLETES WILL BE RECOGNIZED AS ALL-AMERICA BOYS ALL-AMERICA
1:44.29 1:49.28 2:02.02 :23.11 :54.65 :50.06 3:56.22 1:34.79 :55.17 1:02.16 3:27.52
1:46.13 1:51.18 2:04.39 :23.47 :55.78 :50.88 4:00.23 1:36.18 :56.51 1:03.57 3:30.84
200 Medley Relay 200 Freestyle 200 Individual Medley 50 Freestyle 100 Butterfly 100 Freestyle 400 Freestyle 200 Freestyle Relay 100 Backstroke 100 Breaststroke 400 Freestye Relay
1:59.07 2:02.60 2:17.73 :26.35 1:01.94 :56.90 4:20.61 1:48.71 1:02.55 1:11.46 3:55.52
1:57.08 2:00.57 2:15.30 :25.91 1:00.62 :56.06 4:16.25 1:46.86 1:01.16 1:09.86 3:51.66
In association with NCAA Div. 1 Men s Swimming and Diving Championships
CONFERENCE REGISTRATION FORM 85th Annual NISCA Conference Wednesday Saturday, March 21-24, 2018
Reservation Options: Option 1...The Complete Package. Cost $250.00
This option includes EVERYTHING! Conference registration, tickets for all sessions of the NCAA Championships, NISCA Awards Banquet, NISCA Breakfasts, admission to the mixer and clinics, and eligibility for door prizes.
Option 2...NISCA Members and Family for each person. Cost $170.00
This option includes everything in Option 1 EXCEPT the NCAA tickets.
Option3...Award Winners and Presenters
As an Awardee or Presenter, you will receive free Conference registration, NISCA Awards banquet, NISCA Breakfasts, admission to the mixer and clinics and eligibility for door prizes. Family and guests will be charged the $170.00 (Option 2) rate for the Conference Registration. Awardee/Presenter s Name:__________________________________________________
Additional Banquet Tickets - Cost $60.00 NCAA Tickets are an additional fee of $80.00
In association with NCAA Div. 1 Men s Swimming and Diving Championships
Please note the following: 1. Conference materials will NOT be mailed in advance. All conference materials will be held for each registrant until they check in at the Conference. 2. NISCA has contracted for sixty tickets to the NCAA Division 1 Men s Swimming & Diving Championships. They will be sold on a first come, first serve basis. 3. If you are registering additional coaches, please make additional copies of this form.
Arrival Information: Date and Time ______________________________ Spouse s name, if attending the clinic: ____________________________________________
PLEASE MAKE COPIES OF THIS FORM FOR ADDITIONAL REGISTRATIONS Name: _____________________________________________ Address: ___________________________________________ City: _____________________ State: ______ Zip: __________ Phone (____) ________________________________ e-mail address: ______________________________________ Reservation Options: Option 1 Please reserve _____ @$250.00 Option 2 Please reserve _____ @$170.00 Option 3 - Please reserve _____ Free _______ Additional Banquet Tickets @ $60.00 _______ Additional NCAA Tickets @$80.00
Please indicate your entrÃ©e choice for the NISCA Awards Banquet: If you do not indicate your choice, you will be given Beef. Beef _____ Fish _____ Chicken _____ Checks should be made payable to NISCA. Send to: Thomas Wojslawowicz 3015 Shiloh Ln. Charleston, SC 29414-8025
Rev. 1.1 07-29-17
The Minneapolis Marquette Hotel 710 Marquette Avenue Minneapolis, MN 55402 Check-In Time: 3:00 PM Check-Out Time: 12:00 PM Tel. 612-333-4545
NISCA Hotel Reservation Form 85th Annual NISCA Conference Wednesday
Saturday, March 21-24, 2018
Reservations must be made by individual attendees directly with the Marquette Hotel
Room Rates: Single $119.00 + Taxes (13.4%) Complimentary Wi-Fi in guest rooms, lobby, meeting rooms and public areas Reservations must be made by Feb. 28, 2018. Reservations made after this date will be taken on a space available basis only. For Reservations: By Phone: Call 612-333-4545 select option 1
Cutoff Date for Reservations is Feb. 28, 2018
Date of Arrival: ___________________________ Estimated Time of Arrival: ___________________ Date of Departure: _________________________ Please Reserve: _____ room(s) for ______ people
Booking Link: https://secure3.hilton.com/en_US/qq/reservation/book.htm?inputModule=HOTEL&ctyhocn=MSPCUQQ&spec_plan=NIS318&arrival=20180318&departure=20180326&ci d=OM,WW,HILTONLINK,EN,DirectLink&fromId=HILTONLINKDIRECT
NAME(S) OF PEOPLE WHO WILL BE SHARING THESE ACCOMODATIONS: Name: _____________________________ Phone: (____) ______________ Address: ______________________________________________________ City: __________________________ State: __________ Zip:___________ School: _______________________________________________________
AMEX _____ VISA _____ MASTERCARD _____ DISCOVER ______ Card Number _________________________ CVC (Security) Code ______
Exp. Date ______________
Rev. 1.1 07-29-17
NATHAN ADRIAN OLYMPIC MEDALLIST
Focus on the finish with 180Â° peripheral vision, distraction-free comfort + the classic fit of the original Speed Socket.
EXPLORE MORE AT SPEEDOUSA.COM
Join the National Interscholastic Swimming Coaches Association today!