Welcome, if everybody can come on in and take their seats. How many were just at in this room for David Salo’s talk. What you are about to hear is going to very, very different, I promise you. I told Ben that I would just tell a little I knew about him in advance. And one of the things I know from my job is that he is one of the most downloaded speakers. And what I have learned is that he is downloaded because his talks are so very well organized and so thorough and so well presented that people can listen to him in their cars, they can listen to him while they are running and completely get what he is doing. Whereas if you are here for David Salo and you’d have no idea what he was talking about, right. I mean Dave does stand up, what you are about to hear is an incredibly well-organized presentation. Every time we’ve seen Ben, it’s been spectacularly well organized, very thorough and people love later pulling down the recording and the PDF file of his slides and so for forth. Thank you and I know you are going to hear some really very good stuff and we thank you for coming to our Gold Medal Clinic.
No problem, thank you. Alright I am fairly sure everything you’ve just been told is an absolute lie. I am also fairly sure that going after Dave Salo is probably the worst thing that could have happened. Look at this, we could fit half the Indianapolis cult spectate of people to come and listen to this talk if they wanted to. And now I was kind of sold down the line of, this is going to be a talk about Liam Tancock’s 50 back, it’s not, alright. So I am guessing lots of people haven’t turned up because at 50 back, who cares, right. It’s not an Olympic event. It’s not about a 50 back, we don’t train to do a 50 back. I will tell you more a little bit about or my train of philosophies which are actually a lot like Dave Salo’s in terms of I’ve never done the session twice, I don’t do the same warm up twice. Every single session is different and when I get to the periodization of the training, there is no real plan to it. You’ll see a plan but as an example, from September through to March at our trials, we only probably did three weeks full training. About a full training, I mean I knew what I was going to do every single day and we stuck to it whether or not things were good or not.
People’s sessions might have to change, but the plans stay the same. So it is good to be back out here, when was it? 2004 I came to the talking. I understand and I look 15 years old now, it means I was probably 11 back then. But it’s good to be back in and get to listen to a few talks. I am a little bit tired; I only flew in yesterday. I have 14 hours to stay here and then I’ll fly home again tomorrow. We still have Commonwealth Games which for us is quite a big deal; for you guys, it’s like tiddlywinks: you wouldn’t care one little bit. But we have to get back. So my talk, I will move from being on a Wednesday, to be on the Saturday which is why I think some kind afterthought now, the little sort of one hour speak at the end. Don’t bother me, I got paid the same whatever I talk. So I’m fairly happy and kind of glad.
I just got in the country actually two weeks ago, I had to fly to Canada to see a friend of mine and she lives in Vancouver. And an interesting part I always thought the Canada is supposed to be your guys’ nice cousins, but I was only flying in for the weekend, because of training requirements, I’ll flew on a Friday, came back on Sunday and customs don’t like that. They get quite suspicious of a young man with a hand luggage traveling for two days from Heathrow to Vancouver. So I got pulled aside by customs. And they interviewed me to start with and I thought well, okay I’ve answered the questions, okay. I’ll be sweet.
They obviously ticked something on my form, so when I got to the next level they sent me down a different aisle and with all sorts of foreign people and me standing and thinking what the hell is going on. Anyway, as I was walking down I was supposed to meet another friend in Vancouver for lunch. And I texted him and said George listen, I am going to be a little bit late. I am about to get the finger and you can imagine what I meant by that. The problem was obviously when I met and I interview with US Customs they go through your phone, they go through everything. So all my text messages, all my emails and I had some 25 year old female stand there and say what exactly did you mean by that you are going to get the finger.
I said I was only joking. So I am glad to be bit of a tough one to start not after the people that we have had today and Vince actually and I don’t think Vince is in the room now and I am sure Vince has stole some of my sets. We went to the AIS a few years ago. In 2006 I know I’ve stole some of Vince’s stuff. So it’s a shame he is not here now because some of the things that the British coaches actually still speak about in terms of you know you have things if you meet your friends. You have a saying or something you say. We have a couple from Vince. One, when Vince sends people off. He goes two one go like that. So pretty much all the national team staff now it’s just kind of evolved, we will say that.
And also we have the numbers 12 2. It was time and a girl called Lindsay McKenzie 25 freestyle and he set them off in that diving in and Vince obviously got distracted. Linda McKenzie finished and Vince didn’t see it. Now he has glasses and has them over his nose most of the time and he turned around, looked at her, pushed his glasses up and just went 12 2 and then carried on. He didn’t see the time.
So he is not here now, but those two things I took off Vince. Liam Tancock, I am getting off track. Liam Tancock, a special individual I guess I would say. He is not like most of us. He can’t do what most of us do. Although, he is very talented, if you reads books all the time because there is no such thing as talent and he could have easily been lost assuming. I guess what I am trying to say. He gets tired real easy and he does do a fair volume of swimming and I don’t really think when I put this stuff up for land training, that’s all we do and he swims 55k a week or whatever. Most weeks are over 50k. Again I don’t really add up the totals. I couldn’t tell you what we’ve done the last few weeks exactly, but he does do a fair amount of swimming.
But if wasn’t for two inventions, a pool boy and a fair of fins Liam Tancock would not be swimming today. You’re very rarely seen without either a pool boy between his leg or his fins on because he need help to swim. It sounds a bit silly, but he does need help to swim. But we can’t miss out on talent in the UK. The pool boys actually don’t tell such thing. Don’t tell him he told me to use a pool boy with him. But we can’t miss out on the talent. So this is a little bit more about the individualization of the training if Liam does and I will touch another swimmers that I coach who are the fastest in the world at the moment and what they do and their preparation is completely different to Liam’s. For me I am not 15, I am 33 years old. So I am a little bit older than I probably look, not always as I feel and I have been in a place called Lufbra University since 1996. When there was a student, I went there a week early. I wanted to get involved in the coaching of things. I teach and coached in my own club. And I wanted to get involved. So slept on friend’s floor and started off that way with sort of a low level group. In a 25 yard pool, some sessions were 40 minutes long. I had to get creative with the training I did. The group I first had probably only trained for four hours a week. I didn’t have a choice. That was the time that I had. So a lot of the stuff you will see that you might think is a little bit weird or a little bit out there is only because that’s the way my brain works. My brains doesn’t work the same way as most people I know and 2004 I got employed by the Federation, was employed as the national center coach based in Lufbra and went to the 2004 Olympics and 2008 I became what they call now the ITC is same thing. The national training center in Great Britain. So the same job now. So I am the head coach of what is a — I am not being rude, Lassie [Phonetic] [0:08:03] to you fine the establishment which is probably a leading ITC in Great Britain.
The reason I am kind of going through this quite quickly because this next slide is going to be a bit embarrassing. So I am going to just shoot over it, a little bit quicker if I can and luckily that’s a little bit dark and you can’t see those big green weights only have 2.5 kilos and I am just going to just have to rush them off, but I didn’t know how to do it and some of the stuff there, just similar things that I have done. I have been fortunate that when [indiscernible] [0:08:30] came to Great Britain, I was just because I was young didn’t mean it, it stopped me getting on to teams. I have given lots of opportunities. Now I have the swimmers to get on the teams, but I was given lots of opportunities to go on the team. So the last Commonwealth Games if you include this one, we’ve got in a few weeks time, my first four main leads I guess in terms of World University games as a head coach and then every world long course this year my teams have won medals at, but I’ve been fortunate enough to be on those teams, head coach in 2005 and 2007. Thus far those world championships my teams have, I have had five individual medalists, a total of nine medals in events from the 50 to the 400 on both male and female and I assume I have won 93 international medals if you include our European long course a couple of weeks back breaking 308 national records and that’s in all strokes, fly, back, breast, free, medley and I’ve been again fortunate enough to have athletes under my control who — five of them have ended the year in five separate years with a number one ranking. One of those guys is Liam Tancock and this is a bit of a cliché saying he is a nice guy. He is the nicest guy and all my time coaching in terms of from 96 to now. So how many years that is 14 years. He is the only swimmer who after every workout, whether it’s good or bad and this is no disrespect to him, most are bad will get out and say thank you every single time. It doesn’t matter when he is at the worst workout in history or he is broke a world record from the push which he has done before. He will get out and he will say thank you. And for me that’s a big reason why I am kind of proud to stand here and talk about him. In terms of being able to give you information about swimmers that all the swimmers I coached it would be far more interesting for you to hear about. Unfortunately this is the one that we have been selected for here. So, but as a young kid he was a very, very good young swimmer. He won European Junior Championships in the 50 back, got a bronze in the 100 and since 2003 he has been in Lufbra. Of that some of the accomplishments that Liam has done, they are not all of them because I couldn’t get the writing to be big enough for you to see it, but 2005 was his first international senior meet and he got a bronze in the 50 back, finished 10th in the 100 back and I have got the video of that later on so you can kind of see the difference between the two. Like I said this isn’t about a 50. And the 2006 Commonwealths, he won the 100 back, he came second in the 50. In the video that Vince showed earlier on, Liam was leading the medley relay off and touched first. 2007 behind the two Americans, Pearsall and Lottie, in the 100 back he got a bronze medal and he got a bronze in the 50 and he broke the European record that year. That was actually the first time an English guy had broken European record long course for 16 years. 2008, he won world short course. He broke world records and he was a double Olympic finalist. I can’t say he was an Olympic medalist because he missed out by0.2, but the guy went to Olympics, did a best time in the final and he wasn’t good enough to win. It’s good enough for me alright he did what he could. 2009, he won the World Champs on the 50 back breaking the world record in the semi and the final which was good and in the 100 back he came fourth and missed a medal by 8/100s. This year again more on the 100 back on things, but we went to Europeans two weeks ago, three weeks ago and he got two medals in that which was surprising, he wasn’t shaved, he wasn’t rested, but we had a weeks rest, but for him he needs a lot more and he’s currently ranked world number two in both the 50 and the 100 back this year without the suits. He’s actually in this – in just a pair of shorts gone within thus far, gone within a 10th of a second of what he did to finish fourth of worlds last year and the suits are pretty good.
He’s current training group, seven athletes. I am only allowed to coach 8 athletes as silly as that sounds. But that’s just the way our system is set up and you’ve Liam, you’ve got a guy called Grant and Rush [Phonetic] [0:12:37] who are both freestyles on our national team, went to a 100 freestyle and went to 200 freestyle and Fran Halsall is a sprint free style fly. She’s ranked second in the world is she I think on the 100 free 535 and may be third or fourth in the 100 fly I’m not sure.
Lizzie Simmonds is a 200 backstroke, a 100 200 backstroke, she’s ranked second in the world at the moment on the 100 back and she’s ranked first third in the world on the 200 back so far this year to 06. She actually holds the four fastest 200 backs in the world this year. Kate Haywood and Lowry Tyler both breaststrokers and probably not well, that’s actually that’s a lie, Kate did medley at Europeans. So just a group of seven athletes actually the girls in that group, we’re fortunate enough at Europeans just a couple of weeks back, again and fully rested. They actually won medals individually in fly back, breast and free style events. So that was a pretty good thing for the — for the group to do. And like Dave Salo mentioned before that the atmosphere or the environment of the group is really important in terms of being supportive, in terms of a professional atmosphere. If you’ve only got seven swimmers, and someone’s on the stinking day, you need to be pretty good in making sure it doesn’t affect everybody else. If you’ve only got seven swimmers, and someone doesn’t get on with another person, you got to make sure they do get on because there’s no way to hide. You can’t have – you know you haven’t got eight lanes where people can go four lanes away from somebody else and they don’t have to speak to him. They are in the line next to them and they need to get on.
The support team and Claire Lob [Phonetic] [0:14:12]. I have to give a special mention to because she actually hooked me up with doing this on a PowerPoint I would no idea. She is our performance scientist. You heard Vince before mention Tim Garrison. He was our performance scientist before that and there is a bit of an impact on some of the sets that I would do to and the philosophies that I have.
We have a physio called Carl Butler [Phonetic] [0:14:33.] for British swimming who helps Liam out a lot with keeping him fit and healthy and we have a nutritionist Alex Populi [Phonetic] [0:14:39] who will say a thing about skinfolds later on. Jody Costa who does our biomechanics work and gave me some of those videos and Barry Shillabeer, he has put together a couple of slides. So I had to mention them. It won’t mean anything to you, but for me I had to. Now the focus on things for me is that I have to look at the individual first. Through my last five or six years of coaching I am going to say I have only had through in my control may be 14 athletes, may be 13 or 14 athletes.
So you have got to — I have to start with the athletes. So what can this person do, we are not like the US and I am not trying to make excuses right. We do pretty good. I am not trying to make excuses about. We don’t have the numbers that you guys have. We don’t have the culture that Australia has. 95% of our population doesn’t live within three miles of the beach.
Kids going to swim on a Monday morning when it is raining outside, it is dark. They swim, they get out of the pool it is still dark. They have got to go to school and it is still dark and they come out of school it is still dark and it is still raining and then they got to get wet again. It ain’t a nice thing to do.
I like going on camps. I like America, I like Pine Crest. I like going to places where it is sunny and so do they. But with regards to looking at the athlete, we start with the athlete, then the event and then what the event’s history will tell us. I might touch on that again later on. I probably won’t be giving you lots of session today. I am not going to lie to you. We can go through some later on only because my sessions change all the time. We’ve never done the same workout. I try not to do the same warm up. Actually got pulled on it maybe back in June time, we [indiscernible] [0:16:19] and we did a warm up after the meet and one of the athletes Ross, he is a bit of pain in the arse said that we’ve done this warm up before and I was like no we haven’t. He is like yeah we have. Now look back in on January 12, we’ve done the same warm up like five months before. So try to keep everything fresh, everything different, but my overall principles tend to be the same, in terms of similar to David Salo and actually he was kind of weird because I have got a synopsis of a lot of talks of class here that have been so fast, I thinking now in the way I am looking at things is a lot of different to a lot of people.
But actually his was a little bit similar. Process is always changing, plans have to be fluid, but most importantly I think I am always learning. I have learned things today. I have learned things, yesterday just I am telling to large and a couple of other coaches. So the overall principles of things though I do tend to be more static. For me this is the way. So forget a preparation for Rome last year. That’s not really what I am going to give you. The suits last year changed things. This is a different situation, a different year and next year it will be different again. We start with swimming fast. So we don’t start off knocking out lots of aerobic meters and getting into shape. That way for me being in shape is been able to swim fast. It might only be 15 meters. You got to be able to start off swimming quick with the right mechanics, with the right technique, with the right rules. So we will cycle the speed focus, then technique, the skill and the volume actually increases all the way through. Probably this week, we’re just finishing now has been our biggest volume week maybe and probably not of year because we do something slightly different in the middle few weeks over Christmas, but in terms of quality of sets and size of the quality of the sets last week was our biggest and I am talking from September to now.
So if you say that the start of the year in September is that top line on the right hand side as you are looking at it. You start off with the speed, the technique, the kick and the skill. That needs to be in place before we do anything else. We will then go into being able to produce lock type and get in a bit of race specifics. Now this year or this last 12 months actually coincided with the world cups and against the USA the Duel in the Pool for Liam and for Fran and for Lizzie. Well, then we have a little bit of time on high rate removal types sets just so they are not completing new to us when we do start after Christmas, the Christmas week and what’s it called New Years, New Year’s week, I give them, I give them time off. They are — one and not only university, but they live away from home. It’s important for them to have a balance in their life and to be happy and if that means going home for four days over Christmas and four days over New Year, I’ll let them go do. They don’t train, they just enjoy their Christmas. They probably one too many men pies, but they are pretty good at keeping in shape. But we let them go, do what they want to do. The period then after Christmas. We’ll go back in the production tolerance heart rate removal type sets. You guys might use different terminology. You probably do and I wouldn’t able to stand here and say what exact heart rates they do and what are the sets, I don’t take a lot of takes, I don’t take heart rates, I don’t add to my sessions and I probably, I don’t think, the amount of quality that we do in those workouts. Only so I have an idea of what I need to do through taper and I’ll go through that later on.
But otherwise it’s like this. We start of swimming quick. I am doing a lot of land work and we finish hopefully swimming quick and doing less land work. The race specific part is this three four weeks before taper which we’re in now and then the taper through. So that’s kind of the way we work it. Some people will call something like that in Australia, that is called reverse periodization kind of, that’s along the same principles that I work off. Land focus, we do a lot of land, this is just an example of some of the stuff we do. For me particularly male athletes and particularly male sprint athletes, they need to be in shape, they need to be athletic and Liam I am lucky is an athletic kind of guy. He is one of the quickest, you see that running and conditioning, sprint drills. Liam is not a very good runner. He’s got quite big legs. But he is amazing at running up a sand dune. We were running up a camp once and we do a thing where we stick people’s flip flops off the top, say there’s 10 swimmers, we had nine flip flops, you would set them off. They could fight, they could do whatever they wanted to do, but they had to get to the top of the sand and these sand dunes were like 20-30 meters high, get to the sand dune, get a flip flop and you are through to the next round and we just repeated it and black tape it up and it was just good fun for them. Liam Tancock is without peer on sand dune fast running. I have never seen anything like it. Towards the end he actually sets the lads he was racing against. As soon as the whistle goes, you can jump on him if you want, fight him, hold him down so the other one can win. No one was able to hold him down when he ran off. It’s like nothing you’ve ever seen. He is a powerful guy. The weights, starts off usually with a weight circuits, early season, sometimes then we will combo it, we have a gym just off pool side where we will do, you know see this as an example. Weeks later where we will do some whatever. I will have to make this up, for the breaststroke we might do a set of bench press and then come in and do a max 25 breaststroke arms. Swim off the 100, get out, do another set of bench press. They might do squats or squat jumps and then come in and do a dive 15, whatever it might be, that’s what I mean by a combo weight session or separate which we are kind of on now and now for most of the year where they will do the weights either before or after workout. Liam on a Monday will tend to do weights post workouts, because he’s fresh can do a good one.
Wednesday, Friday mornings he’ll do the weights pre-workout because he’d be too tired to anything good probably after swimming. So the weights on those morning sessions and you’ll see later on becomes the main workout. So we’ll do the weights for an hour and hour and 30 minutes whatever it takes it doesn’t matter. And then he’ll get in the pool similar to Dave Salo for anywhere between 30 minutes to an hour, but the pool work will be spot on technique, it will be short speed work and it’d be something that transfers his strength and power from the weight room into something where we actually need it in the pool. Circuits, Yoga, Pilates, biking, running, walking, cross training, ultimate Frisbee, rock climbing, gymnastics, rock climbing and gymnastics are probably my two favorite. That is logistically the two hardest to do, but really think that they’re great for swimmers if done well and we don’t do rock climbing well. Tennis, badminton, basketball, volleyball early season, beach activities whatever we can do really but it’s mixed up, there’s no real plan to it.
These next few slides are about his weights and I got the land guy Barry to do this for me in terms of just physical observations on it. He’s naturally explosive, I’ve explained that before. However, only when he’s really rested, do you see that which is why Europeans, it was so surprising for him to get a couple of medals in the 50 and the 100 back because he normally could be really, really awful. He’s naturally anabolic. We’ve to be careful what he does in the gym. He actually now does less weights in the weights room, than Lizzie Simmonds does for the a 200 back. In terms of how may reps he will do or not. Yeah, reps for sure. But yeah, he does less weights than anybody else because if he does too much, he’s kind of like myself, he gets too big. So we have to back him off a little bit and he does have small imbalances that’s getting better now with he is; he’s working with Carl the physio, up until about 18 months ago he used to always dominate with his bigger muscle groups, he found that easier to go to.
So in 100 back when he was getting tired he used to don his arse all the time in 100 backs and people felt he was going out too fast. I don’t think you can go out too fast, you can go out too hard, you can’t go out too fast. It is not possible, you are trying to win a race. But he used to have his big muscles overtake the little ones and the big muscles get tired more quickly than the smaller muscles, but he didn’t know how to activate those. He didn’t know how to turn those on. You will see some things later on which kind of he does to help that but it means now that he doesn’t fatigue as early he has got a better back end. He can do I mean he made the final to the Olympics in the 200 meter as well as the 100 back, he can do a decent 100 freestyle out at trials this year. He only swam in the morning heats. It was on a day where he didn’t have another event. So he just ran the morning heats.
And I am trying to get to the point about the small muscles, he can do a good backend. He actually did the timing out trials in 100 free that would have finish second in the final US trials, but he did it with a backend 50. He was over half a second quicker than what the fastest man in the US final came back in the 100 free.
Now that’s got something to do with the way that the US final went in terms of how they swam the race, but he can backend things. He will do in his 100 back I am fairly sure. Good range of movement, good coordination and awareness of his body.
He doesn’t have very good spatial awareness, he is a very visual person. When we went to the AIS we with or they worked on something called VARK, a Visual Audio VAR Reading and Writing, it isn’t always spelt right and K was Kinesthetic. And Liam is a very visual learner. If you if I was to stand here and explain something to Lim, just by using my voice, he wouldn’t get it. If I showed him a video or if I wrote it down and he could read it, he would get it.
That’s what I am saying about being individualized in the training. That’s just the way he is wired. He has no spatial awareness. And I have watched him, he is very good of the sport, but in terms of spatial awareness, he hasn’t got a clue. He’s just taken up golf maybe a month ago and I took him to play golf with me and Gram, the freestyler because he was getting into golf and they were awful. They were awful golfers. So we didn’t even count scores the first half. We just let them do what they wanted and they got to the 17th hole. And me and Gram were playing pretty good by the end. So we’re down the fairway on the 17th after two shots and we had bogeys, didn’t want to walking around too much and Liam had gone, his tee shot gone right and he was on the 12th fairway and he took his second shot and he went on the farside of the 12th fairway. He is literally, he is in the trees. So me and Gram a good 100 yards from Liam. He is down this side, we are down this side and we watched him in the bogey and he drives up to this ball in the middle of the fairway and we’re thinking that’s not his ball. He surely know this and he comes up in the bogey. He gets out, gets his club out and he doesn’t you know, no — everything he does is fast. Gets out to the bogey, swings, hit this ball and we are like oh my god. We look over and there is this little Japanese guy walking down. He is like watching his own ball go over his head like this and Liam gets back in the bogey and drives off again you know thinking he’s done a good shot and we’re like Liam, it won’t even your ball. So yeah, he is I mean he is a lovely lad, but bless me, he is not so good on those things.
And so the stuff that Barry put together for me, you can read that alright. I’ll give you one minute while I just have a drink just to read that. He can be super strong, he can super explosive, but most of the time he struggles, he struggles. So his training has to be there really steady or if he is good then he can be pretty fast. Example of some of the stuff he does in the gym, just an example session. You guys might understand these better than I do. If you don’t really understand them, I am not going to be able to explain them to you. So you are kind of screwed. But I will go in the gym every time they go in the gym. So they won’t go in the gym when I won’t be there. It’s important for me to see if someone is tired, I can pull them off so certain exercise. If there’s a slight injury I can pull them off or make them do more if they are fresher. So even though I am there every session I tend to leave this to the weights guy. I mean his desk is two yards from my desk. So we talk about each day, but I think it’s important to give members of staff their own autonomy, otherwise you don’t get the most out of them. So he does a real nice job with all the athletes and the others. He gave me a couple of videos for you to watch, of Liam doing some things. The — oh you bugger. The reason I’ve put some of these in is, is that a lot of them or two of these I think trying to isolate some of the smaller muscle groups while he is doing bigger exercises. So we will see if this works.
So I ask them, why is he doing that on one leg. He said well, if you just let Liam do it all by himself where he’s got a stable platform to do that off. He will just do his arm and let it grow stronger. Now this time his lower leg, his left leg is the weaker one. So they were taking his right leg away from him in terms of like doing a ballet. Does that make sense to you? And that one actually he is doing a different exercise, but this one is similar thing, on a Swiss ball trying to work hard and this is why I didn’t give you stuff leading up to Rome last year because it’s different now. You need to have a better form. So again taking away his anchor if you like and making him hold a good core, all the way through the exercise has become more important now.
Fairly straight forward and that just keeps going and then an exercise he does again I’m sure people here will see, this is where his backstrokes. There’s a big net behind it, it kind of touches the ball. So in terms of working the initial drive of – drive of the ball. So he is a naturally explosive guy, Liam. We got here in the background, but with the breast stroke. He is fixing on that and that looks finished and then he goes into that program anyway there we go. And so the 50 back, I’ll play this for you and I’ll play it for you for two reasons because I’m sure over here in the US, you’ve and I’ve read thing on threads or whatever people do who are into swimming about the French guy that’s tearing up the world of backstrokes swim at the moment and some people casting doubts on how he’s got there or what he’s doing. I can say that the guy’s swimming was phenomenal, phenomenal, technically completely different than what you’re going to see here. You’ve watched Liam. Now you will watch the guy above him but. So Liam is in lane four, he will have blue one, above him is the French guy. But I’ll say now, the French guy is clean, he’s a great swimmer. He is some of best swimmers I’ve ever seen. He’s position in the water was amazing and I think unfortunately he’s just only going to get faster. So now that, we just got to make Liam as fast as that, well quicker again. We are now going to make this bigger, can you see that. See the last guy up in lane four. The French guy is the guy across him. So this one, we’re talking about just in terms of, it’s a bit dark, but see the explosiveness through weight. I mean everything I do with my swimmers, whilst the sessions are kind of fairly fluid. The rates that they swim at are really important. I find we will slowly watch that start again. So pretty close between Liam and the Japanese fellow for you at the start. Statistically Liam actually did have the quickest start. This is the race report from that and this is what I’ve based, even though I do look at the athlete more in terms of making up the sessions as we go along. The rates are quite important. If you can see the start time there on the left hand side, if you can read that 598 that’s the fastest start we’ve got on record. The suits made a difference. The suits the starts, the back stroke starts aren’t that quick now. 10 9 through the 25, 24 04 at the 50. It wasn’t probably as good as swim, it’s the semifinal. You can see the rates there 64, 63, 61, 61 fairly constant all the way through and it is that consistency that we work on the 100 back.
This is, did I show you this. I wont show you this, that’s Liam’s 100 back from 2005. What I will do is show you his 100 back from this year. 52 80 when in his pair of shorts which until the French guy monstered everybody. That is the fastest time in the world this year. Probably this is under [indiscernible] [0:33:30] and this is taken in March the last time we did a fast 100 back.
So that’s his 100 back this year. 52.8, Commonwealth Games he is [indiscernible] [0:34:25] I don’t see any reason why he won’t go quicker than that going under the French guy [indiscernible] [0:34:34]. And the race report for that is here. But I might show you the race report from his 051. So this kind of goes through. Now this is what I am talking about in terms of being specific. He is not quite on it but our plan for his 100 back is for his rate to be 57, 54, 54, 54 through the three segments and to be consistent. When we looked in his swimming previously and through 06, 07 he’d maybe start off closer to 60 and finish closer to 51 and that drop off in rate was something we wanted to try to get rid off as much as possible. So most things are now based around whatever rate you can now hear he picked things up off the turn, but whatever rate you are going with into the turn you come out with and 54 is what he work off him. We use the little beeper things in training, we use the rate of 54. His rates they are a lot higher. If you just try to remember some of those rate things. If I show you now, from 2005 race report, his rates were a lot lower. He actually was quite consistent here, but a lot lower 51, 50s, 53 at the start. Now the time is 2.5 second slower. So this is Liam as a 20-year upto being a 25-year old, like he is now. So that’s some of the things that we’ve worked on in terms of changing rates. He also now is in better shape than he has ever been before. They have put his head on my body there, but other than that these are his skin folds. You might not be able to read this from the back. So sum of seven sights, probably the same as what a lot of you do, but just looking at weight and lean muscle index and that’s really the thing that we need to look at. So if you look at the second from right column, his height is on there as well. Someone said, when Vince was talking about Rene Ricard being a pigmy, we are the king of dwarfs in Great Britain, right. Liam Tancock six foot, when he stands on the podium against the other backstrokers he looks like a dwarf. Fran Halsall is 5’7”. Lizzie Simmonds is 5’7”. It’s just what we’ve got, so but as lean mass index if you look down, it’s gone from around the 47 range up to 50 and an easier way to look at that is probably through that table. The red one is his body weight which through the last year I guess, well yeah last year has been fairly consistent. See a lot of people travel with the suits go in or whatever we needed to make sure that weight stays down. I think it’s more a case of they are in shape. You can’t have any bulges I mean hydrodynamically speaking the work I do with Speedo on the suits and bulges are worse than anything. If you are round, you are okay as long as it’s round all the way down. It’s things would stick that don’t work, but Liam’s body weight has stayed fairly constant, but his skin folds have come down over time if you look from the start. So that sort of thing I think is one of the reasons why he is now swimming as quick as he ever has done. This now I will take you through just some example, training five weeks I have only gone now which like I said is pretty good for me, but let me try and make this bigger.
I just put together some example, we — now I had to make this up a little bit because I don’t really keep records of this, but an example for week three which would have been back in September time. We only swam five times, once a week but a lot of the stuff was done land conditioning wise. So would be in every session. This thing about training whether it’s twice in the pool or twice in the gym, they do a big volume of training. It’s just not always in the pool swimming up and down. The weights, this week on the first week, if you can see the weights circled on the Monday and Friday and on the Wednesday we’ve just standalone weight session. We have a rock climbing in there, we have gymnastics. We had a lot cross training type things and the swim sessions, if you can read that we are just based around either speed and technique or kicking skill. That’s all we worked for the first four, five, six, seven, eight weeks actually we did a lot of land work. Week eight there, we’re now getting into a bit more swimming both look at things one, two, three, four, five, six, seven, eight, nine, moved to nine swims there. But things like on a Saturday is swim circuit would have been things where you’re getting out to impress, who’s getting back in, doing a dive thing, doing push ups whatever it might be. So again, even by week eight, so it’s two months into our training, we haven’t got into a normal routine of sets or scheduled sessions which I can put on the board in a little bit, here is your phone. In week eight, the weight sessions have changed to being two normal standalone sessions on the Friday and the Monday and being weight swim circuit combo session on the Wednesday. That usually takes about two hours but they just do their normal of volume of weights because we’re mixing in with the swim. And then the full week, week 20 is an example of how we’d, actually not how I have done things in the last two months but how previous to that, we had scheduled the week. So we would come in first thing on the Monday morning and do some sort of quality workout, whether it be speed, production, tolerance, removal or a combination of which, which is usually how we do workouts.
On a Monday morning first thing that didn’t — some of them didn’t really like that and I have changed that since. Weights afterwards in the afternoon and aerobic or a resistance pull or kick set. Tuesday morning it will be a swim or a scale session, a low level session, brain session. John, he didn’t want me to put up too many of the things that we do in those sessions, but I have put a couple in anyway. In November time, we went on the world cups. We were in Singapore and during the competition we stayed in the Singapore sports school which is a real Spartan type deal if you have ever been there. There is nothing to do.
So I read a book called The Talent Code, anyon here read The Talent Code. Yeah pretty interesting book. It made me look at the way I taught skills a little differently and if you want to learn a new or a better way to teach kid skills, particularly kids. It is a good book to read. You have to adjust it to swimming, but I think that’s what I’ve admire, these are all things I am not very good at. But thinking in an aquatic type way is one of them. So we do some things with the brain and thinking about what it is we are trying to do to relate through to swimming. I might just see if I can close this and show you what I mean by a couple of those things.
So body position. You heard Dave Salo speak about having a flat back. That’s my big thing at the movement flat back. You need to have a flat back. All the stuff with Speedo, having around that dynamic and what they call computer-generated thing. These were the workout dragon, everything, the biggest part of that is the lower back, the difference between the top of your bone and small of your back. The flatter that can be, the faster you are going to swim. And so an example of something we’ve been trying to do on this and it’s way harder than it looks and these are just things I found in the floats cupboard. I am trying to work on movement through the body, trying to and Liam is not doing so well here. But trying to keep water off that lower back as he moves through. We have to put one between his legs because they would sink, that’s a bit better. So again, this is what I spoke about, turning on the smaller muscles group rather than in brute forcing through his swimming, some good looking fellow. As Lizzie doing one on her back thing. Liam just on his back in a minute. But again same thing and it’s pretty difficult to do, particularly without like he is doing bend in his lead arm behind his head. That almost he’s done to stabilize out your center of balance. It’s a little bit of cheating, but it quite a difficult drill to do. So there is one the land, sorry on the pool and then in the land. This is the – so they would run a circuit. For two hours we pretty much the circuit where they are thinking about what it is they are doing but with different stimulus. So this is on a half Swiss ball, so he is having to balance, just working a first part of the back stroke catch. He’ll then take that into a 50 swim, short course. So he’s taking whatever he’s done on the land into what he does in the – putting his fins on, no shock, into what he does in the pool and then Liam is quite a visual person. We set up the TV on the side of the deck for him then to watch what he has just don’t. He’ll then get out and do it again. So they just rotate around for whatever it is. 20 minutes, he’ll just do this for 20 minutes. Trying to be good on the land, good call, good tight body, hold that in the water, get out, watch it, do it again repetition going through and just trying to learn a little bit more about how he does in a free style, about how he swims. The freestylers do things slightly differently. The breast stroke is slightly different again, but that’s an example of what I mean through the brain sessions. That kind of makes sense to us. So I think I have pretty much explained those. Like I say, we’ve got a slight difference now and if you want me to, I can put it on the white board what we’ve been doing the last few weeks, I keep kicking that over. This is an example from after trials through to the Commonwealth Games this year. And this is what I mean about the time when we are doing the work, changes all the time. So we swam trials, we came back and swam for a week after trials and that week was just full on aerobics, swimming techniques and short speed but we swam the trials and then we swam for a week. We then had a week off. So we kind of got them back into weights, back into swimming, back into the whole routine of everything because they have been tapering for three to four weeks and then they had a week of competition, you are talking a month that they haven’t trained properly. So got him for a week, week off and then this is the start of this cycle through to Commonwealth Games and this is what I am working off at the moment. This is as in depth as my plans go. So the first four weeks, while the first four, five, six, seven, eight, nine, 10, 11. The first 11 weeks of this cycle we didn’t do a normal swim routine, we didn’t have real progressions of sets, we didn’t have a weekly plan which we stuck to, the emphasis might have changed, but that’s all. So we start off with the first four weeks working again on strength, called land focus and speed and power in the pool, skill focus in the pool and the brain sessions, the stuff I explained earlier on, on how I cycle my thinking. Pool sessions increased, pretty simple, five, and six and seven and eight. We then went on national camp. We maintained the speed focus, went more into a production pace type workout. So then we did a lot more race pace on stuff longer than just 15s, 20s, 25s, 30s, 35s, whatever it is that we do and the aerobic volume and the frequency of the sessions went to normal. For us that’s 10 sessions a week in the pool and the volume was whatever it was. Full kick sets, resistance pool focus and skill sessions were maintained. We then went on something different because it’s a long year with October being the Commonwealth Games. I thought if we just started training hard early doors by the time we got to October, they’d be bored, they’d be stale, they wouldn’t want to keep doing the same thing over and over again and the quality I’d get back wouldn’t be as good. So I decided, and luckily we got the finance to take them away for some [indiscernible] [0:46:54] meets move away for three weeks racing. We trained him between, but the racing really was our quality. So if they’ve just done whatever Fran has just done a maximum with fly and it was her last race of the meet, she went and did a small removal set, by removal set I mean swimming 20 to 30 beats below a specific endurance set after that and that got us through those three weeks. We came off the back of that and just ran aerobic for a week. Real low level and fairly long sessions with short speed mixed in and that week was just to let us adapt and get back to things. So we didn’t get sick by training hard straight away. We then had four weeks, but mainly three weeks of our full quality training which I can put up as an example later on, they were kind of what you saw on the week 20 example. So there, we’re at – the first week just introduced all the sets, then have three weeks of the main sets and so that in the whole cycle so far. That’s the only three weeks of normal work that we’ve done – we then had a rest week before Europeans, swam Europeans. Again did a regeneration week after which where we just ran aerobic, short speed, let them adapt. A lot of kids got sick that week. Not my kids, but the kids that are on the program who would come back and just started training hard. So I think that was the right call and we are now just finished week two of our quality training again and this was probably the biggest week. So we are on that, there 30th of the eight 10th that’s just finished.
So we’ve got one more week of full training, but it will start to introduce the sets for taper and then we go into the taper and we go away. So that’s the way that the cycle works, starting with the speed, the brain, low level technique whatever and build them as we go, but again we’ve only really had or only will have about six weeks of what I’d call full structure training through that whole whatever it is, 23 to 24 week cycle I have no idea. This is Liam’s taper into the trials where you just saw his 52800 back and all I wanted this to show is that even though I don’t and I have put approximate distances on there, there weren’t exactly 3K or 3.5K or whatever each time, but I just kept track of when we do the quality and how much quality we do.
You will see on the next slide about that and that’s the only thing I really monitor. So these sessions alternated, that’s kind of a cycle if you work backwards. So if we start, this 100 back final was the very last day. His 100 free 48 8, his 50 back he actually went under the old Textile World Record, he only swam the first, he only swam the heats and semis of 8, didn’t bother doing the final of it, but from there working backwards, the race pace in a suit a soft, when I say soft it means like a yeah 20 or 30 beats below type thing, but we never swim in that, it is always faster than that. It is always race pace. If he did 200s back, it is like he is 200 back race pace, but with a little bit more rest. So soft there, easy day, race pace day, two days of nothing or easy.
A heart rate race pace set. A heart rate stuff is like we’d call I guess within 10 beats below of max. For me that kind of is race pace again, but it’s more like it’s 100 race pace, whereas the speed race, it’s confusing having to just say race pace, the fast sessions. So you got the fast one, the softer one, a faster one, a slightly softer one, a fast one, a soft one, a fast one, a slightly softer one and then just going into that three week or final three week of taper. He had four days where we didn’t do anything fast at all to just let him recover from the first half of that second week which was a fairly intense normal type week. In terms of keeping track of those amounts of quality that we did through those last four weeks. If you look at the one two three four weeks there, that’s the size of the quality in those main sets. A general rule was that in sessions that weren’t a main session, he never did more than a 100 meters of race speed which is like his 50 meter type pace I guess in every more than 200 meters of 100 meter race pace work or 300 meters of soft. Now, it’s the same for pretty much everybody, whether they were Lizzie Simmonds doing a 200 back or Liam Tancock doing a 100 free, a 100 back. That was the same guideline, but the amount of quality in that session has changed, so this table is just for Liam. So in the week before we started racing 25th of the third which one is that. So that’s the last race pace when you can see on the Thursday of the second from bottom week. That was only a 150 meters of pace, that was done in a suit and it led that into racing. The session before that or the race pace session before that was 300, before that was 450, before that was 600, before that was 900. So 900 meters of race pace, first of the third which is the second week down on the Monday morning Liam did 900 meters of race pace, but that’s 100 meter race pace swimming. Every finish done or a large proportion of our volume is done, training out race pace with race rate, whether it’s with the beeper or not, it might be with fins, more than likely probably it was most of it. But at least I had a track of what I was doing through the taper. It’s heart rate race pace sessions which were more like 100 meter to 200 meter type race pace. Again, big volumes, 1800 meters of that down to 14, down to nine, down to five, but that stopped quite a way out, stopped on the 18th. So it stopped probably 13 days before he started racing, probably two weeks before his main events and the soft heart rate sets which are more like 200 if he did, he did do a 400 back, it will be 200 to 400 type pace, those sessions came down as well. The total in brackets was more the race, we put race pace into them. I don’t like seeing them swim. We don’t do big thresholds sets, he would never do anything like 10 200s or anything like that anyway. But we would always mix it with something quick. So you might go from swimming a 20 beats below, 30 beats below and then there would be a 25 race pace, 20-30 beats below, race pace and I think that’s very, very important for people who need to, they need to swim fast, he doesn’t need to swim in a race at, 20 to 30 beats below. So I don’t want him getting used to swimming like that. Whether it’s Lizzie Simmonds, whether it’s Liam Tancock, or whether its Fran Halsall, it doesn’t matter. So that’s kind of gave you an overview of, of all those bits and bobs. I have taken 55 minutes of your time already. So now if you want me to go through any of the sets, I’ve got my book around so maybe I can probably remember some or entirely to you, that’s it pretty much. I will show you one more thing, actually this is a talented boy called Liam John, see that picture on the left, he took that by himself with a camera. So I told him I will put it in for you because he was quite around here.
Male Speaker 1: It’s raining.
Male Speaker: No it is not, so everybody thinks about during training, but no. Nicely readout, I was there, a nice British institution. So he took that himself which I thought was pretty good. So ask me now, any questions about anything or you had enough? Yeah?
Male Speaker 1: I think that the difference with correspondence especially if you got to be able to race at a higher frequency there, that event, what is your opinion about?
Male Speaker: I’m sorry, can you say once more?
Male Speaker 1: I think the difference with [indiscernible] [0:54:43] versus able to race on and compete on higher frequencies of that, what is your opinion about it?
Male Speaker: So the question was about Liam swimming at high frequencies than a lot of other swimmers. We look statistically and this is what I said about looking at the athlete first and then the event and then the history. We did kind of a comparison of thousands of swims, thousands of back stroke swims and we marked on the rates of the athletes. So when down here and one was timed and one was rated and most people were across that, around a simple line, and then up you went round above Liam Tancock, down here you had that big Russian fellow, and he looks like he is out of a James Bond movie and then the kind of the outliners on fins. And that’s where we then went to the more consistent training with the rates slightly down. I think you’re right that you just rate more than most and it’s interesting to that Romain Barnier, the coach of the French guy who’s now beating the world and Liam second. They learnt from Liam about the rate. If you watch the French guy swim which he did in Europeans and he rates quite high and they did that because of what Liam does. The difference is Liam is six foot and this guy is six foot, seven. So, but he can still rate quite highly but I like the way that Liam is a higher rating swimmer. He is actually very low rating swimmer when he swims very well on his freestyle. He does have the highest rate, we’ve got on record from a race European short course 2000 and it might have been in, when was Europeans in Finland. 2006 Liam did 4×50 freestyle relay and had a recorded rate down the first 25 of 88.
So he has the ability to rate high. He is hundred back at the moment. He is trying to actually hold him back on that a little bit. When he is fresh, he can go as high as you want him to on the rate. If you want to do something fun in training setting right, you got to do three strokes fly, six cycles of back, three strokes breast, six cycles of free or three cycles of free as quick as you can on what timing you have never seen, you throw your washing in and will get cleaned for your straight away. He can rate, the can rate real, real high but his 100 back, we are trying to limit the difference that he does, If he starts too high, he finishes too low and his speed is affected. So I like the way he can rate high. But I am a big rate person, all of my sets are pretty much done quality sets are done around rates.
Male Speaker 2: [indiscernible] [0:57:24]
Male Speaker: Sort of, the question was can I give some sense about what we do around packing speed. I can, do you want me to give you on for Liam or would you — I can give you a better one than Liam’s one. Liam’s ones aren’t very good. For Liam pretty much all of this is about consistency through his set. So if we were to do a heart rate race pace set as an example. He is there, he just is able to hold his feet all the way through and so it’s a big volume of work. People think, people in Britain think we don’t train very hard.
I think we train harder than anybody in what we do. But I can give you an example. I will give you a better example if that’s okay, still will be back stroke. I’ll go back to the slide where it was the cycle of things. So something we’ve done with Lizzie Simmonds on backend speed I guess. You know this might only even be backend speed. But if you can see the [indiscernible] [0:58:36] these two weeks, so this four we’ve got and this three week one, Liam is struggling. I wanted something for and I can’t make it to the, I can’t link it to the introduction. We did on a Friday morning we’ve rocked between freestyle and then between the back stroke and I just wanted something extra to do. They don’t do weights first on the Friday. They’ll swim full 7k work out and then go into weights. There are old sorts of animals, they can do it, Liam can and Fran. But in noting the first of, we went through a 500. So three of those four weeks, the first time will be two 500s, the next week it was three, the next week it’s two and the last week it’s one and there was recovery in between them, but it was a 500 stroke, but it was done with the little yellow peak there, if you have seen those yellow peak in the things. You can certainly be the record, it was just a [indiscernible] [0:59:34] and 500 was done as a 50, I am usually this is an example. The race track on the 200 back is 40. And so she would the 500, in the 500 she would first 50 at rate, the 40, the middle 100 and tied to time is 120. She would then do a 50, a 100, 50, a 100 and 50 and all these 4 50s were at that race pace. The middle section she had run it twice and all we did very simply was that she could use that was 120 for every second. And she was amazing. For every second that you are quicker than 120 and you get a point. For every second that you slower than 120 on the moderate, it is like a removal time, that the removal thing, you lose a point and on the 50 at race rate and for every 10th that you are quicker or slower than 32.5 you gain or lose a point. So now this is and this is the way all my swimmers tend to swim and they do get caught out on lots of occasions, but she would start off real quick. So she would go to feat start off with 30 point on other [indiscernible] [1:00:49] and just come back to skill and everything else, she would then have to hold no more race turn which for this each note, I guess come back since practice, she knows she has 13 kicks off the start, 11 of the first turn, 11 of the second turn, 12 of the last turn doing that. So she holds turns and this could be as long as technically if it is possible, but 120 was the target practice, which is after you’ve got 30 point isn’t easy to do and then turn and go faster again, but then again she would go faster, faster and faster. So you’ve got to adapt the times of the 50s and so let’s say I think the quicker she goes down to, the last one of these was the week before Europeans, she went something like 207 on that [indiscernible] [1:01:34] and really to talk something on the European she swam to 071 through that 4 50s. But we also get the total time for the 500 and we have a total point score I think the biggest point score is actually 24 and so that was kind of the backend thing. However which I am sure it is, the question through in these three weeks that we are in now last week they went two full and then the following they went two 400s, the next week was three 400s, next week is two and then first we can take is through one and then on this 400s now is a progression through for this was that Lizzie gets bad elbows and she’s has hyperextensible knees and elbows which makes her a great swimmer but also causes a lot of problems. In terms of what she can do, she never misses workouts, she never misses meetings, but she will just do [indiscernible] [1:02:34].
So these 400s for her and again working back in speed we stayed on the rate of 40, and we used the beepers in warm ups and stuff and was done at a 50 pace and then this 50 was like a recovery 50, but for her highlight the number three. If you ever seen my sessions and my peak session will ever till move onto that three of that into some and I’m pleased to make the number. But this one worked around six. So she goes six fly kicks at the rate of 40, so really slow that’s like a really slow kick if you move into the down kick. She then for six peaks to a flutter kick, for six peak she does a stroke, every beat which is a stroke like 20, now to 40. She then flutter kick and turn again and her last two on Friday morning which I took before I flew here, her total time is something 20, five, six we’re talking about 30.4, 31 and again I’m going to have to make this up, 30.8, 31.7, 31.4 something like this came to 0.5 anyway for her fast 50s. So in terms of getting backend right, that was something that worked well for her. Front of it saw her the handful lot of lean in [indiscernible] [1:03:55]. On the Wednesday morning, these last few weeks, Liam on this week and this stop they did 400s and on this week 200, see if he did it fast because this is why I said Liam is not the best one, he can’t do those most of the time. A lovely guy, but in that he can’t swim very good. So Liam would do on the first lot of 400s and this was now we are on favorites, Liam quite fits in the average. He has a peak three at whatever tracking rate was, he would do 50 8, but we have peak set up and it was a peak and he had to every cycle stories and two half entries, took the 50th race. The middle 300 would be half rate, so really long, pretty relaxed, good quality back position he then turn again to 3 50 and go race those last week [indiscernible] [1:04:53].
Fran was slightly different in terms of she would do the peak we are in now and her and Liam in both rates and so that probably would be very straight. It would take her more for her it was an interesting example, her stroke, her length must be getting shorter every year since she was 12 which is weird, but she is a lot stronger now, she’s a little bit talker than she was in when she was 12 that much, but unless they get less and less and less. So we made it to kind try to stop about drop off. So she would do a 400, we repeat the set at 48, and just do it 48 is just a simple number that half of 48 is 24, she can hold 24 a long way, so she has got the first 15 that of 8 48 as fast as she could go and to fit she looked down to like 28. Now those are fast 50 of the 500, 28, 7 or something but a 200 meter type rate. She has to hold the middle 300 at the rate of 24, but she had kind of struck some new plan with it earlier on that an efficient 50 and soft a rate 24 which is really long but for her it was about 30 strokes. So you kind of talk about provided that she was 30 seconds with a pace 50, 30 seconds with pace 50 at the end and 30 strokes through the end, but she had counter strokes, for every stroke she was less short of point. For every stroke she was more, so a similar thing but this was on time she got the point. Now Fran sort of bursting, to be the best in everything. She is a real pain the arse. So we set it up so that she gets most of the points, not that Fran she was off 36 or something and she turned to free style, it was still in the negative, but he was okay with that. She would be, she liked repeating scores, but it was an easy set in that and the same thing was, it has come down 300 on the chain side with the rates just again may get a little bit longer, but I guess those things on backend but really the back end speed I think just comes in the consistency to begin with just the fastest a lot of the time. We didn’t race pace everyday, it just depends on how we do and how fast we can go.
Male Speaker: How much rise would you give between the set of 500?
Male Speaker: So usually that then has got to do with 300 easy if you let give me time to do the maths and then finish. I will have a quick chapter and then do a 100 with the next 15 just to get back into the swimming things and then go to six minutes, seven minutes just back there. So about that it was about there. It was about getting things right here, while this is going to get things right on the pace. This one was way tougher. Lizzie Simmonds used to cry when she averaged in the [indiscernible] [1:07:39]. This Thursday night it is usually when we have normal training, our toughest session that will be at half rate at this pace. And an example of a heart rate race pace up against very quickly is a session that’s too confusing. I would say it to that, so I will give you the one for the Wednesday. So the sprint is when first three 100 seconds that was two 100s, last set was one 100. First set while there 50 easy then with 4 75s, three at pace, one easy. The second is 4 50s, three pace, one easy. This set is 4 25s, three at pace, one easy and that’s as fast the paces you can hold knowing you got to do three of them and again on at 50 at pace, 25 easy, 75 at pace 25 easy, 50 at pace, 25 easy, 25 best effort, 25 easy, 50 at pace. And one at set pace, these have to be like backend 50s. So Lizzie Simmonds as an example would do – actually they didn’t. Lizzie in that went a 100 to 150 to 100 I mean like that and like that and like that and to that 150 easy and 200 easy, 300 an easy like that. So first set went down, then second set was here, third set was here and but these were quick, so this is an example up here would one on two for freestyle 138 for the 150 back stroke isn’t softer, this was like heart rate what – we only have this effort gains, she can’t be faster, faster, fastest of this thing – but the heart rates should be higher than this. But this was 20 to 30, the 75 is pretty amazing, these two 75s were 10, 20 to 10, the 50s were minus 10 and the 25s were minus 10 to best. So pretty much we’re talking 200 pace, backend 100 pace, 100 front end speed and they’re all – this was backend speed. So Lizzie’s time, 62, 138, 4 75s were probably in that 44s, 45s. 4 50s were 28 points, the 25s were going to be 13 points and then these were 28s or 27s, 43s, 44s, 13 5s, that’s what, so that for me would be our backend pace. Everything at backend Speedo, these which were faster and these which were slower, something like that and the total of that set includes the warmup, there will be sponge work, had to swim down I think it was 1500 meters and sort of minus 10 to 15 or quicker and 600 meters are at minus 20 to 30, so 2100 total quality in the session as an example off the top of the head. Any more? One more, for the total off, last one?
Male Speaker 2: One the start great position and what you are aiming for with the men and women.
Male Speaker: Yeah well the feet obviously out of the water. You can put the feet out of the water, so you are best to. I like, I prefer the position where you kind f have a quite a flat back. The Japanese guys look well that sort of stuff, but just keeps you a little bit more open and the feet out of the water. If you saw the video of the 50 back, the Japanese guy next to Liam had his entire body out of the water at the start, if you pause it. So Liam is not actually this, we had problems a little bit example on with these blocks, we don’t have these handles in Lufbra that changes the start quite lot from there. But if you look at the Japanese guy down at the bottom turns with a nice flat back. That’s — I think that’s a pretty good position Liam is in the hundred up into there. That’s more the sort of position that we have been working on more recently. So a nice flat back, head in line and I don’t think I can play this frame in a better come, frame by frame but, but that sort of position. Alright I have got to go. I think someone else is coming in. So there you go.