Beth Winkowski

Associate Head Coach

Dynamo Swim Club

ASCA World Clinic 2015

DYNAMO SWIM CLUB

Mission Statement

To Pursue Excellence

in Competitive

Swimming

Vision Statement

To be the model 18 and

under swim club in the

country, and therefore

the world

DYNAMO SWIM CLUB

Core Values (24 hour athlete)

Respect Our Teammates, Our Coaches, Our Tradition, Ourselves

Honor Our sport, and the pursuit of Excellence

Bold Pursue without reservation

Recognize the need to work as a Team

Show Grit and overcome setbacks

Commitment to Growth and Development of all Individuals within Dynamo.

Set high standards, rather than enact rules!

DYNAMO SWIM CLUB

Five Pillars of Age Group

Success and Retention

#1 Catch them being good Old Paradigm

Domineering personality

Treat them all the same;

like dirt

One way communication

Coach rigid structure

Critical Model; note deficiency’s and stop practice to correct

#1 Catch them being good

New Paradigm

Two way communication

Humble/Vulnerable

leadership

Different relationships with different athletes

Coach Improvisation

Find them doing something well to celebrate

#1 Catch them being good

How to:

Coach Relay paradigm: Relay splits tend to

be 1-2% faster than flat starts. Lesson,

when competing for more than self, more is

brought to bear

Relay

Split

Actual

Time

Ian-BK 1:02.22 1:02.69

Liam-BR (unrested)

1:05.51 1:04.17

Mark-FL 1:00.08 :59.27

Cam- FR :54.78 :55.99

#1 Catch them being good

How to (continued)

Validate

Feelings/may just

be better to listen

Coach athletes to

get the right ideas,

rather than

perfection.

#1 Catch them being good

How to (continued)

One size does not

fit all

Bill Boomer – “Feed

the dogs but don’t

feed the cats dog

food.”

#1 Catch them being good

Sandwich your message. Something good,

something to work on, something good.

#1 Catch them being good

How to (continued)

Allow Individuality and Coach Improvisation

#1 Catch them being good

Create community:

Big and Little

sisters/brothers in

groups. Once

comfortable,

athletes will not be

worried about

being ostracized

and let it all hang

out.

#1 Catch them being good

How to (continued)

Challenge athletes, successful challenge equals builds confidence.

Create Competition

o Boys know that competition is expected, and relationships stay the same

o Girls new to them/may worry that by beating a friend relationships may change. Challenge must bring about confidence.

#2 Teach before you train

Team values

Town hall meetings

○ Parents/coach athlete roles

○ Age group development plan

10 & under

11-14

College recruiting

#2 Teach before you train

Technical values

Posture line and

balance

Surface warriors

verses underwater

warriors

Don’t be afraid to

throw away the

workout/ modify

the plan

#2 Teach before you train September 9, 2015

6x25 HL K/BK Hpos @ :40

6x25 AL K/BK Hpos/buoy @ :40

6x25 ALK/BK Hpos/ pledge/switch 12 @ :40

6x25 BK SL to flags/5+FK/ top arm BO @:40

3x50 @ 1:10 BR K w/ board and buoy

3x50 @1:05 BR K on bk with bd over knees

3x50 @ :55 1P3K long line fast heels

6 x 50 @ 1:00 25 BK/12.5 BR/12>5 BK 2 crossover turns

Rest 1:00

5x50 @ 1:10

15 fish kick/10 split hand kick/ 12.5 scull (no K)/ 12.5 reverse harmonic

5x50 @ 1:10

15 fish kick/ 10 split hand kick/ reverse harmonic to open turn to fast FR or FLY no breath

BE BETTER THAN YESTERDAY AT THIS!

#2 Teach before you train September 9, 2015 (continued)

Rest 1:00

3x

150 K FAST @ 2:20

150 sw FR or BK @ 2:20 streamline to flags. 5+fish kicks/ 10-12 HH

3x

100 K FAST @ 1:35

100 sw FR or BK @ 1:35 streamline to flags. 5+fish kicks/ 10-12 HH

3x

50 K FAST @ :45

50 sw FR or BK @ 2:15 streamline to flags. 5+fish kicks/ 10-12 HH

GET AS MUCH REST AS YOU CAN ON KICK!

200 warm down 25 double arm BK/ 25 reverse freestyle

#3 Be creative

#3 Be creative

Reward “outside the box”

Attendance award

100 second club

Dynamite – earn 3 out of 5 categories

○ Attendance

○ Dryland (run and body weight exercises)

○ Practice performance (kick tests sets)

○ Practice performance (swim test sets)

○ Meet performance

#3 Be creative

Pool workouts

Points set

Relay set

“College” dual meets

Guest coaches

Cross training

Open water swim

Running

Triathlons

Rock climbing

#3 Be creative

Points Set

Divide a group of 20 athletes into 5 teams of 4 (5 lanes)

Pick an event line up (ex. Everyone will swim the 100’s of stroke)

Award points based on times.

4 points for a PR

3 points if equal PR

2 points if +1 off PR

1 point if +2 off PR

Rewards options:

1. Once a team gets to “X” number of points, that team is done.

2. Team with most points earns pizza/ cupcakes/ popsicles/ writes practice

Relay Set #1

Divide a group of 20 athletes into 10 groups of 2. (5 lanes)

Ex: 8x500 FR @ 5:00

The 2 athletes keep swimming 50’s until they complete the 500.

OR

Set a goal for the 2 athletes like 5:15. Then tell the athletes they earn 1 point for every second they are under that goal time as a relay. Once they earn 60 points, they are done with the set.

Relay Set #2

Divide a group of 20 athletes into 5 teams of 4. (5 lanes)

The 4 swimmers swim 25’s to complete a 400 IM.

Similar ideas to 500 free relay.

#4 Your events will choose

you

Swim every event every season

IMX/ IMX Ready scores

#4 Your events will choose

you Short Course Season

November Mile Meet ○ Swim mile only

Animal Meet during Christmas training ○ Animal: 400 IM/ 200 fly/ 1000 free

○ JR Animal: 200 IM/ 100 fly/ 500 free

○ Mini Animal: 100 IM/ 50 fly/ 200 free

Long Course Season April IMX meet

○ You don’t choose your events, your events choose you

#5 Teach GRIT

= Passion

and perseverance

in pursuit of a long

term goal.

- Angela

Duckworth

#5 Teach GRIT

Athletes/ kids don’t

just show up with

GRIT

½ is what we are

born with and ½ is

what we work on

each day

#5 Teach GRIT

The GRIT Recipe

Caroline Adams Miller – TED Talk

The Moments that Make Champions

ps://m.youtube.com/watch?feature=youtu.be

&v=84H1wihM_Go

#5 Teach GRIT

Step 1

Why not?

“If it’s not impossible,

there must be a way

to do it.”

#5 Teach GRIT

Step 2

Change the

channel in

your head

○Slogans work

○Quote of the

day

#5 Teach GRIT

Step 3

Create a team around

you and look for

people to positively

connect with

No one succeeds

alone

Givers are at the top

of the success ladder

Stephan Curry - +/-

factor

Thank You!!

Beth Winkowski