Preparation of Ryan Lochte (’09 World Champ in Men’s 200 & 400 IM) by Gregg Troy (2010)


I guess this is kind of like practice, so we’re going to start 3 minutes early. I’m actually supposed to be waiting on someone for introductions, but I can introduce myself. I’m Greg Troy; I’m swim coach of the University of Florida. I’ve been there 12 years. I also spent 20 years at the Bolles School before that, and 5 in a parent-run program in Fort Myers, Florida before that. So I am a club coach in a college environment.

I like working with athletes, so what I’m going to do is just kind of outline what Ryan Lochte did in 2008-2009, before the World Record in the 200 IM. It’s nothing that’s real special. I’m of kind of trying to keep things simple. I’m very simple. I’m not very computer literate, so I may have all kinds of problems here in this, and it’s pretty basic. I think the most important keys in any swim program, and success of athletes, is… the first thing is that you be consistent and you create an environment where good things can happen. And that’s always one of our dynamics and what things we stress. I think Ryan is a good representation of that.

Our focus is always on perfection. We want to see how good we can do anytime we’re talking about goals. The goals are always and you’ve got to really explain this to the athlete, so I think it’s one of the key things and Ryan is really good about understanding it is when I talk about goals and I talk to athletes about what they’re capable of doing and what they’re going to do, we want to create a gigantic world and we don’t want to be limiting, so our goals are extremely high and I explained to them in that dynamic, it requires that they do an awful lot of things correct in order to do it. So any modification of what they’re doing is going to impact that, so we probably fall short of our goals more often than we make them. I’ll talk a little bit about that later.

I think to be successful you’ve got to have great athletes and pretty fortunate talking about Ryan. He is a great athlete and my definition of great athlete isn’t necessarily a great talent. He’s not a natural talent. Ryan’s about 6 feet, has a tremendous feel for the water, which he has developed. He had that at a young age. His mother and father were his original coaches, so he has good basics. His father did a tremendous job of teaching him how to race. He’s got great racing instincts, but he is not a great athlete per se from a talent stand when he’s developed his talents. So I think quite often, as coaches, we always describe what a great talent the person is. I think a lot of the talent is developed and there are certain aspects of it.

We’ve had great cooperation. I worked with Ryan prior to 2008-2009 seasons; it was our sixth season together. He was very cooperative, probably one of the best athletes giving information back. I’ve dealt with some real good ones. He’s great about giving information back and it’s usually when it’s pool related and race related stuff, it’s very, very dependable, so it’s become a cooperative effort and I think anytime you can establish that sort of relationship with your athlete, your chance of being successful are greater.

Pretty fortunate, I have a fantastic staff. Martin will be sitting over here. Martin has worked with me for almost 20 years now, over 20 and he works closely with Ryan a lot of times. Anthony Nesty’s been – we’ve known each other for 26, 27. Anthony actually swam for me, swam for Randy Reese, great background. He works real closely with Ryan, too, so he had seen a lot of people. I’ve got a fantastic strength coach and a real good support staff. Our strength coach, Matt DeLancey, is a guy that’s been working with swimmers now for 7 years. He comes from a football background, very into power and strength things, been to the NCAA meet, been to conference meet. We took him to the Olympic Trials. He has a great understanding to swimming. I guess everyone thinks their strength coach is the best. He’s the best one I’ve ever worked with and tremendous interest in the athletes adds to the structure of things.

And then the most important thing which – we just do regular hard work. I don’t like the word hard. I think we do challenging stuff on a real regular basis, probably a little more regular than some folks and we’re not afraid to stress the athlete. A little different approach in some of the talks we listen to this weekend. We do descent work. We do try to set up what we do, but I’m pretty big believer that you can’t find out where the limits are if you don’t press them to failure. So, we’re not afraid to go to the limits, so to speak.

I would like to them fall apart. I want to see where that fatigue point is. We very much like to see where the stroke completely falls apart, how much work they can handle. We always want to be in a situation that we can come back and recover from it, but I think that we don’t have any recovery build into practice per se. There isn’t a recovery day in the week. There’s not a recovery week. I think that within the group, the athlete needs to recover when the athlete needs to recover.

So in Ryan’s situation – Ryan’s pretty good. He can handle about 10, 12 days of pretty hard work before he starts to fatigue real bad and you can tell because his stroke falls apart and I’ve got it getting better now. He gives you the information before it happens, so we try not to let it happen, but we see two days in a row where he really falls apart then it’s time to start to give him some recovery type exercises and we’re trying to build some drills in all the time, so we don’t really have the word recovery too much in the program from the standpoint of being a regular thing.

I would offer to you that the keys for Ryan, I think, are keys for me coaching-wise I think are very relative to your athlete. I think you need to do what you believe in and everyone anytime you go to clinic you come away with great ideas. You can pick the ones that fit what you’re doing and make them fit your program because you don’t want to change the core of what you do, so you’ve got to do what you believe in, you’ve got to do it well and you have to do it repeatedly. If you don’t repeat things, we’re in a repetition sport. A lot of it is habit and so, I think if you had to repeat things, repeat them regular. And then you’ve got to believe what you’re doing and you’ve got to believe it so much that the athlete believes it, too. Without the athlete’s confidence, it’s very hard to be successful. It’s kind of rules of thumb, we work to improve weaknesses, but we’re going to work to the strength, so often and it’s especially true with a guy like Ryan because he’s so versatile.

He has finaled at the Olympic Trials in – his first Olympic trials he finaled in the 100 freestyle and the 1500 freestyle. He made the team in the 200 IM and he swam the 200 free final to 400 IM. He’s finaled in the backstrokes before, both the 1 and 2 at the world level. He is a very good breaststroker. He is an outstanding butterflier, we just never [Indiscernible] [0:07:17]. So, it’s really important, we’re always addressing weaknesses, but we can’t get away from the strength and the strength is being in great physical shape, so it’s always been a priority.

That being said, we came back from 2008 from the Olympics, tremendous success from the outside, a lot of frustration from the inside. We made two gold medals, two world records, one individual medal, gold and a world record in the backstroke. He’s also a member of relay sets of world record, so he has two of each. He has two bronze medals. I think maybe a grand total of maybe 9100 to the second I think it is and he would have had two silver medals. Both of them were in – one was just a real poor swim and the other one was probably the toughest double you can make, but he came out.

And from a plus side, we had a very much more mature athlete. He was pretty confident. He was, the monkey was off his back so to speak because he’d spent four years of chasing everyone, but at the same time, our expectations were to do better at the Olympics in what we did, very similar to what Kim talked about with Kirsty Coventry yesterday. You would think that he was certainly happy with the world record, but we had actually planned on going much faster.

He and I had talked about may be being 1:52 in the 200 backstroke and we had seen things in practice that we thought maybe that was doable. The 1:52 was under the world record by over a second, but I think this goes back to extending those limits. I didn’t want any limiting and we certainly were disappointed with the 400 IM. There were a variety of reasons why it wasn’t as good as we wanted and the 200 IM unfortunately falls on the same day of the 200 backstroke in the International Program and he just didn’t get much rest between the two. We really felt like at that point that maybe we were the best 200 IMer; we had felt that way for a long time. Prior to last summer 200 IM, he hadn’t swam a 200 IM fresh in over four years. It was always on the tail-end of something else, so I guess to the end of this talk, that 200 IM performances last summer is what we’d expected before. We just didn’t get a chance to see it.

So, overall, that’s where we started season and in starting the season, I thought we had two options. We started actually before the Olympics. Ryan is a – I guess, he’s a professional athlete. It’s a whole different world for me at the moment I’m just not used to the aspect that people are making their living in swimming. It’s required a whole different level of planning. I can’t plan for just one season. We’ve got a plan that goes through – for Ryan goes through 2016 and before the last Olympics, we’re talking about 2012 because he’s planning on swimming that long, so when we’re setting up the plan even before the 2008 Olympics, we had talked about what we were going to do in 2008, 2009 and the original, in a very mild form, but he had already talked a little bit about maybe not swimming the 400 IM wanting to swim some other things, unfortunately, it didn’t work out exactly the way he wanted and probably good for the sport.

We continued the plan right after he swam the Olympics in 2008. We talked and we talked about a date of being back and being in the water after the Olympics. He was going to – we were going to shoot for September 1st. He actually didn’t make that one, but the original – and I had two programs. One program was a little more speed oriented and that’s what I’ll show to you here pretty quickly. It’s kind of this program that Gemma Spofforth was on and I saw him very much and we had talked about it. We didn’t have a definite, but he kind of wanted to go that direction. One is from a 100-backstroke, maybe swim 100 free. We talked about some 100 fly, maybe swim to 200 IM, maybe swim to 200 freestyle and I didn’t think that was a very good idea, but it wasn’t the time to press him at all. He just finished up the Olympics.

And in the midst to that whole thing, we had some outside factors, you’ve got some of the better athletes in the world have taken massive breaks, certainly, no criticism, tremendous athlete under a lot of pressure. Michael had already talked about dropping the 400 IM and swimming other things. He and Michael are good friends, very big rivals but also very good friends. Michael had been talking about that before. From the US trials on, Michael talked about not swimming the 400 IM and Ryan was buying right into it, so I didn’t really want to fight that battle at that time. So we started 2008 with – he’s a good enough athlete that if he wanted to go the 100s, I wasn’t going to fight with him. He was old enough. So, we had both the speed program and a middle distance type program which should be similar to what he’d always been prior to 2008. We looked at all those outside influences.

He got back from the Olympics on August 25 and he was in it and on August 26, he came in. He started lifting weights on the 26th with the idea that he was going to get in the water in September 5. We talked a little bit and I suggested maybe the 5th was a little early; maybe we should put it off to the 15th.

And I’m going to rush through this fall pretty quickly because this is actually what we had set up for the fall and this is the plan he and I had sat down, looked at together at the end of August. It was that two-week kind-of a transitional period in the fall. Two weeks of kicks and reels, we usually do a month, and he would be starting a little bit late with some other athletes. Mondays, Wednesdays, Fridays, 9 sessions a week, total, Monday through Friday in the afternoon with that 4 to 5 a.m. is we go 6 o’clock in the morning. The IM would be all dryland that first two week session. The morning is all dryland. The afternoon is 2 hours. An hour drills; an hour and we start weights in there. He did start into weights as soon as he got back on the 26th. That was kind of the first two, right – and it was supposed to be 2, 4-week training periods.

Ryan is very neat oriented. He is – you don’t have to give him much on a day-to-day basis to motivating, he’s really well motivated. He likes to race. He likes the train. He likes being in the pool, but he does need to have some focus point.

And I felt like coming off the Olympics, it was too far to wait until the next summer, so our focal point became the US Nationals, the first week of December and we were looking at 2, 4-week training periods, actually a little bit more than that. There’d be 2 weeks to get started and then 2, 4-week training periods and the first one is 50% long course, 50% short course and this is basically what he had one in the past. All our athletes are kind of the same through the September, November time period and it’s pretty basic. Volume is 40,000 to 60,000 a week. The first 4 weeks starts at 40 for the month. He would have jumped in at about 20,000, 30,000 the 2 weeks prior to the September 29 and then the 29th, we’d go up to 40, 50, 60 until we got up to 60 and then we’d come down a little bit through November and that would have been for him. That’s what we were looking at.

What really happened is entirely different, that’s why I didn’t dwell on it very much. What really happened, we talked about starting September 15th if he came in the 15th, he think he made maybe 2 or 3 practices a week; we normally go 9. He was in the weight room very regular. He was doing some running regular, but never had we had a situation where we had to didn’t come to practice regular. He never misses practice, very seldom to this point. We went to September 15th about the 1st of November, 1st of October, I sat down and say, look this has to stop. We’ve got to get a little bit better about getting to the pool and he assured me he was going to get a little bit better then we got up to maybe 4 to 7 practices a week, still wasn’t very good.

I didn’t see him much on weekends at all. First time in 6 years that he had just not shown up to practice, I always knew where he was before. He had a couple of times where he didn’t show up at all and we went through about October 15th, 16th, still going the same way and we got to November 1st and sometime about, well maybe the 20th or the 21st of October, I say, hey listen. You take a weekend off; decide whether you want to swim again because this isn’t working. I can’t put up with this. I don’t care how much time the rest of the world is putting up, taking off. I don’t care what the other people are doing, you’re not going to get – you didn’t get where you were by doing it this way. You’re not going to get it any further along and it isn’t going to matter what event you swim.

He had some illusion that he was going to swim some shorter events without putting in as much time. I’m a pretty big believer that the best sprinters still put in the time; they would just put it in a different way. And I was willing to make that compensation, and he just wasn’t doing the job. So it was basically, you’re in-the-water November 1, and you’re on top of it or find some place else to go. And November 1, we got back on track.

Now I will say even in November though, it was more of a Monday through Thursday practice. I’d see him; he was going Monday through Thursday. He doubles on Monday Tuesday and Thursday, he goes to single on Wednesday, so he’s going now, what’s that, 2, 4, 6, 7, 8. He’s going about 7 practices in a week. And then in the weekend, I wasn’t seeing him much. Normally, we’d go a single Friday; sometimes a double and then he’ll go a Saturday morning. This wasn’t his fault. This was the complications of being a professional athlete.

So complications of being a professional athlete, he had a lot of commitments on the weekends. Now, and I understood that and we had designed the fall with that in mind that we were going to miss some things on weekends and he really needed some release time. Pretty big stress, it was a 4-year deal getting ready for the Olympics and he put everything out there, really good about that with the exception of a little bit of a lapse right after the U.S. Olympic trials where he had about a 5-day, 6-day period that wasn’t very good. He had been pretty much on the money the whole time. So, I knew we were going to face some problems and then he showed up in the fall.

He swam his first meet in November though, like the second or third week in November and he went 20.3 in the 50 freestyle, 46.8 on his back, 1:45 in the 200 back and 55.0 on 100 breaststrokes, which is his best short course breaststroke at that time. And it actually created even worse problem because he was starting to think 4 days a week worked pretty good. [Laughter]

The way the fall fell out actually created what happened this year. It was tremendous because he was, he heard all the other athletes and some of them were great ones who took the time off and we all knew who they are and they took massive times off and he never really had a whole time off, he just wasn’t good for time period, but he did these times and those were really good for him unshaved because he’s not, prior to this point, he’d never been especially good unshaved. And then in December, we did take – we didn’t really take twp weeks rest. He wanted to rest, so I rested him for two weeks. We didn’t have anything to rest off of.

And he swam the US Nationals which was the focal point. Now going back to the US Nationals, he went, I don’t have the exact times, but he went 1:40 in the 200 IM and won the 200 IM and came right out of it and was 3rd in the 50 freestyle, what 19.3, I think it might have been 19.2 in the morning in the 50-free. The second day, it went 132 in the 200 free and came out of that in 100 back, 1:45.3, pretty good swims. Day 3, it went 1:40.8 in the IM and 200 back, 138.4 and then 100 freestyle is 41.9.

Those are all really good performances. Thos are still in the – those were in the – I think those were just in a long suit. It was before the Lzr or he wore Lzr for those maybe the first – actually, he wore Lzr for the first time there. And the thing about those, they look pretty good and I actually was surprised, I thought they were too good. I didn’t really want him to be that good. I was kind of hoping he’d fall flat in his face. It had been easier to get him to train, but… [Laughter] He knows that, so I’m not saying he think he didn’t know.

But the truth of the matter is, he was disappointed back to setting goals because I let him set the goals and I sat down with him and when we first sat down regardless of what he did, we sat down and he wanted to be the first guy to break 1:40 in the 200 IM, he’d been 1:40. That 1:40.8, I think he’s 1:40.2 is his best, he’d done at the NCAA meet. He really hadn’t gotten ready for short course in over a year and a half, so there was the opportunity there and the 200 free 1:31, we had talked about going 1:29. On the 100 backstroke, I think he’s been 44.6 and we were talking about maybe being 43+. The 200 IM – I got 200 IM on there twice, I don’t know why that is, but…anyway, the 200 back, he’d been 1:36 at the NCAA meet and we were talking about being on 1:33. I thought that was possible. In the 100 freestyle, 41.9 is kind of what we talked about going. He came pretty close there. I thought maybe 41.7 or 41.6.

So, he walked out of the meet and I’m surprised that he did really well, but the good thing that happened is he’s unhappy because he didn’t go very good, so he didn’t make the goals and at that point, we sat down and said, well how do you expect to make them? You didn’t do the things you did before. And I’m a real big believer that way too many athletes as they get older, were back to working on improving your weaknesses, but working to your strength. If your strength is doing a lot of swimming to get you where you are, I don’t care what it makes you prepare them for if you go away from your strength, you’re not going to be as good as what you are. I believe it avidly. We get our speed through endurance. We don’t get our speed through always doing speed work. We do enough work that the speed develops from the strength and the endurance and the repetition doing things correctly and I know there’s a whole lot of differences in that.

But I don’t believe if he trained to swim the 50 freestyle, swimming the type of things that maybe Brent was talking about, I don’t think it would fit him. When he does a lot of speed work, he swims fast all the time and the speed work he does is good. It’s real good, but if he did it all the time, it would completely beat him up. His background comes from a confidence at knowing where he’s at and if you look at his 100 freestyles, he’s 48 – he’s 47.9 on the relay a few weeks ago and long course and, but his 250s are relatively close. If he gets too far away from his work, he’s not going to be very successful at that.

So what we come out of in the fall is, we’re looking towards the world championship this summer and the fall positives well, he was never completely out of the water, never. We had 2 weeks and then out and it’s just kind of normal what he would have been in any other time and then he was right back, he was in the water, but it wasn’t necessarily good. Even when he’s going through practices a week ago and I know that there are a lot of physiologists and people say, well, it’s kind of wrong, but he wasn’t coming regular, so I had him sold. If you’re not going to be there regularly, you’ve got to swim a lot when you’re there.

So even though he’s coming 3 times a week, he’s going 7000 to 8000 each practice, so he’s getting 23,000 in a week and a lot of the weekends, there wasn’t a practice, but he was doing a lot of clinics. He’s really good with young kids. He was doing a lot of clinics for young kids and he’d get in the water and he was doing a lot of drill works, so we were getting a lot of drill work in at the weekends, it wasn’t very far [Laughter] and the practice we were going through were really good and it just increased through the fall.

And the really good part about it is looking at this past year’s success, what happened in the fall, we worked around the professional athlete model and he’s kind of sold now on not taking breaks. He never takes a break from fitness. He was back. He’s in the water today, so he’s finished up the Pan Pac meet. He was back in the weight room today, so the Pan Pac was a week and a half ago. He finished up not quite two weeks out. He’s been back in the weight room a week already. Punished his body pretty good in Las Vegas, so he’s probably really fatigued at the moment [Laughter] but…I mean he is who he is, I mean [Laughter]. People always ask because he’s been injured a lot, what you do you to keep up. I don’t want him to be a different guy. He lives on the edge and he swims in the edge. When he finishes up a race, you’ve got a commitment and it’s-. Anyway, I’m buffed. I get off – that’s Martin Wilby’s job, he’s supposed to rear me back in anytime.

For the positives, he’s never really completely out of the water. We had great strength gains, because he didn’t swim quite as much and he wasn’t as fatigued, he does like the weight room and he’s gotten better and better about the whole time, so he had tremendous weight gain, strength gains. He did go to the weight room regularly the entire time at least twice a week. When it was weekends, I am not sure what he did when he was out of town, sometimes he said he did.

His aerobic base was actually revisited because we were going pretty big practices. He doesn’t make the first deadline of being regular, well then when he comes to the second one, I just, hey we’re here. We’re going to have to go with the distance freestylers, so he did a lot of work with the distance guys through that entire fall period.

It was a key learning for this year because we found out how to manage being a professional athlete. This past year, when he comes back, right now, he’s on Monday through Thursday practice schedule. I get 7 practices. I told his agents and folks, they could have him Fridays, Saturdays and Sundays. So, he schedules everything Friday, Saturday and Sunday. He gets his practices in, so he’s got double Monday, double Tuesday, double Thursday, so there’s six and Wednesday afternoon, we get seven good ones in and he is really good. He’s gotten good about lifting weights when he is out of town, so then, he’s out of town, sometimes he gets in, sometimes he doesn’t, but I think it was great. We kind of got a technique for dealing with these things now and it helped us this past year. Clinics were technique.

December meet, hurt him really bad. He wasn’t as fast as he wanted, but he was completely spent. Three days of racing and he was a hurt puppy and he knew then that he had to do the work to be where he wanted to be and the good thing about it is since he did so little work in an extended period and we did actually rest him, he saw a pretty good 50 freestyle but we kind of talked into 50 free about maybe breaking 20.

And I think he started to realize that maybe that wasn’t his bread and butter and at that point, we kind of refocused and we had a nice talk about what the best guys do and the best guys, the Michael Jordan’s, we have this talk about everyone on the team, Michael Jordan, Tiger Woods when he is at his best, Peyton Manning; those guys don’t take breaks. I mean their season ends but their right back in working into something. We hear in Colts Land and read the whole team just a few years ago and Peyton Manning when he wins a Super Bowl, he asked what he was going to do and how he was doing to relax and he said, well, he was going to take the week off longer than usual which would be two weeks and then he was going to go back and figure out how he could be better the next year and get back to practice.

And that’s what the best guys do and Ryan’s bought into that and that’s how he got to where he was. He went two years and never took a break. The negatives: He got into short course mode. He was really into swimming short course that fall and it was a negative because short course, you can muscle a lot of things you do. Power became his crutch. All the strength that he got in the weight room, he tried to use. It took us all last year to get the backstroke right. It really ruined his backstroke to some aspects. He would swim with a lot of power and he’s a finesse guy. He’s gained the power, but his bread and butter and his strength is his finesse and he knows how to finesse races. He’s pretty good about that.

He had a negative impact upon the team. He doesn’t actually train with the team because he’s out of college but they train during breaks together. They train in the summer together and he’s a pretty big player when he’s still around they all are aware of it. Well, he had a tremendous negative impact on team because what he was doing away from the pool, everyone thought that that was okay, too and they’re adults and he’s a big boy, but it was killing us. His lack of being in the practice regular, there were a lot of guys saying, well you know, he does it, why can’t I do it? He had some level of success. You’ve got to remember, those times I showed you in the eyes everyone else in the team, wow look how fast Ryan went this fall, he’s still my fastest guy again and away from the pool, he was just – his nutrition need, everything, he just hadn’t done a good job.

So, that’s where we really started. The real training started the next week. We took no break after December meet and we’ve had 31 weeks the U.S. Nationals, 34 weeks the World Championships and we divided into them by many microcycles and all kinds of minicycles, you can call it whatever way you want, but that’s kind of where we were.

That time period in those negatives, you’ve got to understand that that fall is the first time Ryan was ever treated special. He was one of the guys in the group. A group of guys are screwing up and they catch hell, he caught it just like everyone else. If he was out of line at practice and he wasn’t a good man, we’re all over him. It has never been with him one of those, if we’re having a bad day at practice, I’m going to get the most out of that bad day. It’s never been, hey, you don’t need to be here.

Martin will be stopping me one time during this, before the Olympics actually and said, you know the thing we’ve done best is we’ve never treated him different. He doesn’t get any special privileges, not at the pool, not away from the pool, I’m not sure but and he would always had to be there. We got a standing rule, you’re at practice, we don’t know where you are at practice 15 minutes after practice, someone’s going to give you a phone call and he’d always been great about being there and letting us know.

This is the only time that he was actually treated special and I felt like he deserved it because I knew he needed the decompression time after the Olympics, so, until we got to that little talk before the first of November, everything had been kind of casual, we just – we’re moving the date to keep him focused and getting there a little bit more often. I’d like to say it was all by design, but that’s the way the fall came out.

We start the real training next week. We set some goals for the summer and we pretty much made those goals, we didn’t win everything, but we swam pretty well that summer and I think that – I’m not sure whether they really got better at 2008 and 2009 period. I’m not sure whether they got better or the world got worse because so many people didn’t train as well as they need to and the suits distorted the whole thing. We had a tremendous advantage. He has a really good contract with Speedo. He didn’t have any options. We were wearing Speedo no matter what happened. We did some testing with suits and he swam with them and practiced a little bit. We had a pretty good idea of what there was, but we’ve always taken approach that the suit is just, it didn’t matter. We are going to get it done regards to what suit. Pardon?

Speaker 2: The swimmer makes the suit not the underwear.

Troy: Well, we’d like to. We toyed with on point even with those suits he’d swim in a meet. We’ve swam all our meets unshaved that summer in a brief. He races with a brief all the time and so we didn’t have that gigantic drop off and then he wore laser. He felt the laser helped him a lot. It’s a really good suit, but it took away one of his advantages. Everyone got really good underwater and what he had to work hard to do a lot of guys got to do it pretty easy. I think that was the biggest thing. Our winner training session. Here’s 17 weeks and this is what he did do. What I showed you earlier was actually Gemma Spofforth’s fall program and that’s why I was planning on putting him. So when Martyn talks a little bit later about Gemma, if we get time at the end, I’ll be glad to flash these figures back up for you. But this is where we were. We jumped right into that training. Right after the meet, we came home and we were on it right away. I told them, “You know we’re not backing off.” He’d shave for the meet and come down and we went right to 70,000.

That’s the way it looks. It’s not the week. It’s 9 sessions a week and that’s a freestyle focus for that entire month period and he was 70,000 plus for two weeks. I want to say that once that second 70,000 a week was probably more like 85,000. It was almost all a long course. He went home for 10 days, swam with his dad right around Christmas. The present team is home for 8. He was home for 10. Less volume, he is probably about 50,000 there during those two weeks at home, little more speed emphasis. His dad will give him a little more speed work. That’s December. We’re on the same practice schedule. We double up a little bit there, but we don’t do a massive break at Christmas and do anything tremendously different. I only think that’s different there is a little before Christmas we might swim in extra. He swam five days where we just add a practice, but we don’t get a massive volume there. We just continue the same thing. I stopped doing that a long time ago. I could never justify I did it. I did all the crazy stuff, but I could never justify what one week a year you don’t want to take the holiday. The only time they aren’t in school.

The only time they have a chance to be a normal person and then jack their volume up, they’re so tired, they can’t do anything and I finally came to conclusion it just wasn’t worth doing, so we take and stand our regular schedule. The only guys that go more are the guys that haven’t come regular before that same point and they do some crazy stuff. I’m big about keeping the group in line. That January 5th through the 10th time period, 9 sessions a week, a minimum of 5 with a long course.

Those are the volume figures and those parameters in the volume figures; I can’t tell you exactly what he did. I write the practice for the group. There’s always a focus on what Ryan is going to do and what he needs, but he changes groups. He has three practices a week that are medley-based practices and he swims directly with me. He will swim a distance practice with Anthony Nesty once a week. He might go a couple of practices with Martin and a back stroke group. All kinds of stuff. We’re constantly moving around and had a couple of foreign coaches asking how can he swim such a wide variety of events because he trains for a wide variety of events. It takes a lot of time and he has got to go to all those groups to do it. Now we focus on different things. That January of four-month walk was a backstroke focus and he swam his first competition. It was a long course competition in Florida. It was relatively good, nothing really fantastic. He was lifting very, very heavy weights during that time period.

So now he is taking the weight during the fall. I don’t think he is getting his biggest strength game from the weights at that time period because when you’re going that kind of volume he is not getting the same strength and my strength coach wants me to have some a little bit less, but I’ve finally saw him that he doesn’t need to fatigue him in the weight room quite as much because I fatigued him when he comes to the weight room and he does his weights after he swims. He does his weights on Tuesday and Thursday after he swims. Completely different program and everyone else got a real good relationship with Matt DeLancey, our strength coach, and he does some different stuff there, all power oriented. I’ve got that a little bit later. February, 9 sessions a week, volume drops off a little bit. It dropped off because it’s a breaststroke focus. You just can’t swim as far. Then March, it was skills focus. We didn’t rest or shave or anything in March, but it was a skills focus and the volume drops off there because we’re doing some start and turn work. He did this more speed practices then but it wasn’t rest per se and where it says 40,000 plus meet and 30,000 plus meet, we approach all our competitions a little bit more that they aren’t really a competition.

I think there’s way too many competitions. All these grand prix meets, they’re really great. All the world cup meets are really dynamic, but people’s egos are getting in their way and they’re really interested in swimming fast in those meets and they aren’t getting faster at the end so I don’t think they are extending limits. So what we do is we go to the meets and let’s say we’re going that grand prix meet. He’ll go quality serious on Monday and then Tuesday and Wednesday will be very, very long, a little bit lower stress but they’re pretty long and then at the meet, and Ryan is outdating about this. He does his meet warm-up. He races and he has a volume figure he has to be at and I give him a set to do, sometimes he’ll have something he wants to do, sometimes I’ll give him a set, so that most of these meets like that 40,000 in February was a grand prix meet or something and whatever we swam maybe it was a Florida Senior Championship. He went 40,000 Monday thru Wednesday. Thursday, Friday, Saturday, and Sunday he’s doubling because it’s a prelim final meet and by the time he has done his meet warm-up, which is somewhere around 2500 to 3,000 early in the season and swum his events and done it twice and them swum on top of that, we don’t go a minimum of 10,000 a day. So in fact that was his biggest week so far from the first of January on.

He has gone 75,000 with some really great quality so that meets are more our quality training and that’s our guide points a little bit to see where we are at. He had two weeks then the event volume figures his last two weeks in March. I’m going at the NC 2M meet. He swam with his father a little bit. He went to Chula Vista for the United States Swimming and swam the camp there for a while with [Indiscernible] [0:36:42] for a few days and had two long weekends, so they only went 8 sessions that week, but there’s still probably 50,000 plus weeks, maybe even a little bit more. How do I go backwards? I need a computer. How do I go back? I hit the wrong button. Yeah. That’s good. Okay. Thank you, Rick. Rick did all the help here. I am lost in this. Thank you. That’s the first 17 weeks. His next 17 weeks is the summer season and this is a real meet. Try to put a little more on top of this one, sessions with a much larger group because the collegiate season is over so everyone else joins him. The training problems due to facility reconstruction and we lost our indoor pool which actually kind of helped us because we’re kind of pampered.

We’ve got some pretty nice facilities and they’re used to be an inside so we trained only outside. The water was hot in both pools all summer long. We used the old floor of pool which is a 50-yard pool and our 5-length 50-mm pool. So everything we did was long course. We didn’t have any short course watered on. I never saw it and never been in that situation before. I kind of believe short course is really good for you so it took out some of the things we normally do. We broke instead of four-week training cycles; we went to three-week training cycles. The first one starts the end of March. It is three weeks of drills and kick campuses. We’re probably kicking 30% of practices. Volume is still pretty good. He is 60,000 to 65,000. He had been going test sets in all. I’ll talk about this in a little bit, but he had going test sets starting in January and we tried to test something weekly and our test stuff is something really good. No critics to anyone else. Really good what the Italian girl was doing and set hers up. We’re not much for setting it up. Our test sets are pretty much we’re going to let it right out there the very first swim and go one right after another and we’re back to want the fatigue.

I want a race type effort and performance number 1 and then race type effort on number 2, 3, 4, 5. In January he went 10×100 on 5:00 and they are just laying every one of them out and they get really nasty towards the end, but I think that’s the thing that’s giving him that ability to make all those tough doubles. He did two sets of 20×100, 1 free on 1:40 and 1 stroke on 2:00. And those strokes, he did the entire set on 2:00 back/breast, so they were 150 back/50 breast. Those are long course. He did a good job on those. 60,000 the next weekend. The test set we chartered through the summer we took over from our college season made a real good successful college season and Martin said why would we want to change. It’s a six-week cycle and they went 40×50, that’s just hundreds. That’s wrong there guys, it’s 40×50 backstroke, and it’s 1 smooth and 3 at 200 pace and they’re on a minute. 40×50 yeah not 40×100 and then two weeks later they go 30. It’s 1 smooth at 200 pace. And then two weeks after that the sixth week they go 20, 1 smooth, 1 at pace.

And then we’re back and we repeated that all the way through the summer, they ran two cycles that through the summer. He actually had run a cycle through January too. That first was an endurance. Other than those test sets, there is a whole lot that has raised relatively. We just want to make sure we are really aware and the legs out and we kick all kinds of different ways. I don’t know which one is best. We kick underwater. We kick on the surface. We kick with fins. We kick without fins. They had both long and short fins. Everyone’s going the short fins. We have always been long fins. For years, we never had short fins and then we went to short fins and we had to stop using them this year because everyone was using the short fin and it makes your legs tire and I think you’ll accomplish two different things with the short and long. The long fin allows the athlete to swim pretty fast. It creates a little bit extra ankle flexibility. It might hurt your technique just a little bit but it’s a little bit easier and you can get a whole lot more speed. The short fin, you aren’t necessarily faster with but it puts a lot more stress in the legs where that matters a little bit more is a little more race relative but I kind of feel like both are good so we do both of those and we kick with the board, without a board. We kick vertical.

The Italian really good sets where he has this 20-second vertical kicks in at the end of swims. I really like that. We can do that in our pool, so we’re probably start doing some stuff like that. The anaerobic, that’s cycle number 2 three-week cycle was all anaerobic stuff and again there is recovery here but it’s not until he needs it and we’re on it pretty big right there. That 55,000 week was a really big quality week. We had a test set at 30-50s there but we’re hitting them almost in 9 sessions that week. I want to say in 7 that we’re really, really race so we’re in it. I know the physiologists will tell me it’s wrong but I just know it functions well that way and I would suggest to you a lot of talks like this I don’t really like talking about Ryan so much because everyone goes home I can’t do that. We are 3 or 4 other 400 IMers and under 4:25 and they’re on the same program.

They might have to recover more often or they might have to recover less often. We take the approach that there’s someone more talented than us out there and it has always been with Ryan. We’ve always told Ryan you’re not the best. It’s exact opposite. You’re not the best and we’ve already had a conversation as well as he did this summer he isn’t the best. There’s someone else out there that’s better than him. They just may not be working hard enough to beat him, so we’re going to go back and make sure that that person can have to really work hard to beat us. Like I said, it’s a real simple philosophy. It’s not a real popular one but I think it works. We’re on a three-week practice cycle, one of the three is always a little more aerobic oriented and one of the three is very anaerobic and one of the three has a little more drills and stuff, so that’s why the volume figures jump around.

It’s not really like we’re resting or anything. It’s a matter where the focus is. That 50,000 week was a real little bit lighter because the big quality week that whole week was a little more aerobic, so you’re looking at 9 practices? An aerobic week, I’m not good in all the terms. I can’t tell you what energy systems we us. I don’t know what they. I know when they’re tired and when they aren’t. [Laughter] We all are good athletes. I don’t think it’s lucky there’s something working there but I can’t tell you what it is. Sorry. And then we had a competition week. So our next three-week cycles, this was different. We’d never done this before. We took instead of going a four-week cycle, we went a three-week cycle with a true competition week and this goes to what I was talking earlier. On Monday, he did a test set 20 x 50. Volume was 35,000 Monday through Wednesday. Monday thru Thursday is wrong. Monday thru Thursday, Friday, Saturday, and Sunday he went 10 a day. So that’s 65,000 that week.

The competition weeks this summer, we lighten the weights. He didn’t lift heavy in those weeks. When he would lift really having the weight in him, he will fall apart. So we didn’t lift in those. And then we came back to quality phase. That’s Paul’s supposed to be phase. My administrator assistant and I dumped this on real quickly. 50,000, they did 40,000. On this week that 518-523 week he went 20/200 Tuesday, Wednesday, Thursday, and Friday and those 200 he went 10/200 fly on Thursday, he went 10 backstroke on Wednesday 10 breaststroke on Thursday, and 10 freestyle on Friday and he did his 40-50 on Monday. So that was a really tough week, a lot of quality and those 200 were one smooth one fast. I can’t remember the interval, but I believe he went the backstrokes on 240, the back and the flys on 240 long courses. The freestyle he went on 250 and the breaststroke I want to say was maybe 3 minutes. The next week after that we really load up in the legs because he was fatigued from the arms and then he is picking up his test set again. We did a lot of speed in that third week of the cycle and then we swam another meet.

That’s 6/8 through 6/12 another competition week and you can say we’re dropping the competition the volume down before the meet but he was still going 10,000 through the meet again, so that’s a 50,000 week, maybe a little bit more. And then the last three-week period is his taper and we felt pretty certain he was going to make the world championship team in something, so at that point his 55000, which is more than what he normally would have been but I felt like he was experienced enough. We had a lot of work behind us at this point and he was pretty comfortable that we weren’t going to the rest the whole way for the nationals. It’s a good enough meet though if you’re really going to eat. Don’t rest. You’re going to get tanned and then you’re going to wind up short, so we were going 55 nine practices. He did 20.

Goal kicks are set that we always start, it depends on the year. We might start 12 weeks out and do two less each week and excuse me kind of similar to Kim talked about how far you can kick in the time you do. We just try to kick for 75. We try to kick your swim time and I’m just not good. Again, I don’t love Ryan’s stuff individually it’s loved as a group and then I just know what he does. His goal kicks, I’ve seen him kick, short course. What do you want to say? He kicks 33, 34 for 75 backstroke kick yards. He kicks 75 meters backstroke in a long course pool. He is probably kicking at about 41, 42, somewhere in that ball part. And he is going 10 of them so that made me start at 10 or 12 and they usually do it with a long swim in between, so maybe 12 weeks out we’ll go 12/75 goal kicks and you’re going the 75. In his case kind of a good set because the whole team does together. The distance guys go 600 and the middle distance guys maybe go 3 or 4 and the sprinters are going to 2 and everyone kicks together and it’s on like 7 minutes ad he will start out with 12 and then we’re going down to 10 and do it maybe to weeks later and going outdate. I try not to put that one where they know it’s coming, but they know what it is. I’ll tell them the day before we’re going goal kicks tomorrow so they have a pretty good idea. The test sets like the 50s, they always she know the day before it’s coming but they don’t know two or three days. They might have an idea. Our biggest team week to see, we’re fantastic in those days and we’re good about putting the volume and sometimes I don’t. The team itself isn’t very good from test sets as good as they’d be. Ryan is, he is real good. And then 7 to 10 days out, he does 10, 50 descends. Someone else already had this set up it’s a 10/50 descend. He goes 4 on 130. We go 4 on 130, 1 on 120, 1 on 110, 1 on a minute and one on 50 an 1 on 40, something like that and he comes down. He did those backstrokes and this is all three-practice cycle.

Every time we start to taper they know what it is we got a three-practice cycle. And in summer it changes it’s not that normal Monday. He doubles Monday, Wednesday, and Friday. I miss that. This whole summer series is a double Monday, Wednesday, Friday, and not Monday Tuesday, Thursday and then he is in a three-practice cycle when we rest. It is usually pretty long on one. It’s really, really fast, our test set or anything it’s pace oriented number 2 and then the third one depends on what I’m seeing. If we’re really looking good and we’re on track then we might beat that third went up a little bit. If it looks like he is really fatigued from the other two, we might do starts and turns a little bit more and that practice could be real light and you’re coming down the last three weeks, we’re just running a three practice cycle over and over and the last couple of times so we’ll get really, really relaxed. Competition US trials Monday and Tuesday he maybe went pretty light and then maybe 10,000 doubled and then the meet and relays. He is 6000 a day. I’ll talk about a little warm-up in just a minute. Three weeks for the world championship I chose not to go.

I was beat after Beijing. I didn’t want to go. Anthony Nesty went with some of our foreign athletes so Anthony was there. Martin was there. Anthony saw him a little bit in the meantime and [Indiscernible] [0:50:03] he swam with Jon that week. We went by about 80% of his maximum for a week and then we went back and we picked up exactly the same taper again. I mean it’s exactly we run the same thing and the same sort of pattern. We even tried to run the same sort of sets because I think it gives him a point of reference on where he is at. Not exact but its pretty close, so we return the last 10 days.

This is pretty interesting by accident. Olympic training camp he went 24/650 backstroke kick underwater from a start, never comes up, you’re not breathing. It’s on his back and he was really fast. World championship camp really worked in the hips. I don’t know what his hips are but championships. [Laughter] My writing is really poor; you think this is bad so my administrative assistant is making this stuff out. He went 23/5 and I got a call from Jon that day. Jon in here? Jon called me that day. They timed it and videoed it and everything. The one that’s really amazing no one saw at the camp and the pan pack camp 7:15 one morning. I told him the day before and 7:15 I don’t think anyone was really at the pool. He went 22/9 so and he likes it. Its kind a little guide thing and long as in the ball part, he feels pretty good. We don’t do it very often. We’ll time him once in a while through the rest just to see if his legs are coming back and he’s never good until his legs come back, but I think this’ll run hopefully. This is the one he did at the world championships.

This is a 23/4 whatever it was. Just kind of fell out through his arms. That went very good at all. I talked about the 22/9, he didn’t do a start. The 22/9 was from a push. [Laughter] That’s not really very good right there. You got slow at the end. See how tight he is. We worked with all on it. We’ve had some really great underwater kickers. Martin’s a [Indiscernible] [0:52:22] swim with me and what I’ve noticed with the underwater guys, everyone can be fast underwater. If you want to really get better, the guys are really good accelerating. The further you go, the tiger you have to get and it’s just a natural tendency. I just explain to the athletes, the further you go, the tighter you get, but unfortunately the natural tendency is the further you go is to get looser. And then the really great ones they kind of seem really tighten up getting there and this is the same one underwater. United States Swimming did a really great job.

They got this from both ways. Am I frozen again here Rick? Here we go. The 22/9, see how his hands are moving around right there. That’s not we want. He has too much upper body motion. And that’s what he improved upon this year. People want to know what he had done different. We did some more underwater kicking. He actually had knee surgery in the fall, so we didn’t do any kicking at all in the fall. I know just for point of reference for this year. He told everyone he didn’t train for nine weeks. That was just the press. They misquoted the thing. He didn’t do any kicking for nine weeks and he didn’t do the training we wanted to do for nine weeks. He missed two weeks with the knee surgery. He was back in the weight room the day after the surgery and did great weights but anyway George Heidinger was really good.

He looked at the underwater video and he talked to me and George suggested during the short course season that we start to use monofin more. So he has used monofin a lot more this year. He hates it, [Laughter] but he was really, really good at it and when it was done we tried to settle his hands up over the top so he is not getting so much motion with his hands and the less he moves his hands the faster he goes. I think that’s why the 22/9 pretty good. I was pretty certain he was going to be real fast at the pan packs when I saw that. All right test sets we go 12/100 kicks very two weeks in some form. We start 12 weeks out and descend by 2. The 50 set I already explained to you. 40 is on a minute, 30 on a minute, 20 on a minute.

We repeated that cycle all through this season. We did it again this year short course. We didn’t do it this summer. We changed that this summer. We did something a little different. He repeated that cycle that 50 test set, he repeated that cycle four times from December through the world championships. And going back at how things hurt you, his backstroke was never right last summer, never right. It wasn’t good in the medleys. It wasn’t good in the backstroke. Now he swam fast because he is that good but never pinpointed and I really think it was from getting ready for some short course backstroke. He was muscling everything he did. He lost that finesse. We talked about being light. He was getting down.

He got so strong. He was getting so deep, he was really ripping it coming over. He got even stronger this year and quit trying to muscle his way through and went back to just being light with it and he got a whole lot faster. His backstroke was right this summer. It was really good. On that backstroke, I said he was going 26 plus 27 lows. That’s not 200 pace so he swims faster in 200 pace. I think it helped a little but this year too. I asked him to actually go slower he actually went slower in those 50 this year but they were a little more pace oriented, so by those I don’t think we’ve seen what he is really capable doing with the 200 backstroke yet and he is really good when he is challenged so. Yes.

[audience member]: When you’re going from that 50 set you were repeating it four times during the season, you do your three weeks in a row and then you not do it for a week, you go right back into it?

[GT]: We’re basically doing it every two weeks so it’s a six-week cycle and then it depends on where the meets are. You know we got to massage it a little bit, so it’s not like it’s this rigid. We got to do it every once in a while even like I might miss a week and it moves sometime but the actual pattern is to be three weeks in a row. And we don’t do anything special before. You know, if we were training hard on Monday then we train hard on Monday and do it Tuesday. I want to see it in all kinds of different ways. I think I just know the athletes well enough and got a great staff again. We’ll sit down and talk about where we’re at. And if they’re better, great. Sometimes, they’ll be real good and sometimes it won’t be good at all. Spofforth does the same set. It’s part of that’s Martin. The 100s are always on 4-5 minutes. Sometimes it might even be six. He did freestyle last summer. For this whole cycle he did freestyle and he went 50.1 in our outdoor pool in about 84 degree water and our outdoor pool is 4.5 foot to 6 foot in the middle to really slow old concrete thing and horrible blocks. He went 0.1.

We were pretty certain he was going to be pretty good freestyler at that point too. He started out at 10 and came down. He was doing a little different than the other team because January and stuff through the college team college season. He and that whole group of guys are doing some different stuff. And he trained January/February with a group that wasn’t quite as talented. He trained with all the guys at that weren’t going to go to the conference meet and some post grad group, so he trained with a completely different group than his normal summer group then the summer he has a whole lot of real good athletes around him. That quality set, it is, I don’t know if it is the right term or not, we call it lactate tolerance and they are not allowed to swim down. They don’t swim down at all. They go this 100s and they don’t like it. But that literally make them stand. You finish. You get out of the water. You don’t swim down at all. And they follow off just horrible. They’ll get really bad towards the end. He does powertrain two to three times a week in the water. December through January it’s buckets or towers. It’s the same thing Kim talked about.

We’ve got towers. He only has two pulleys on it and he usually works with about 35-40 pounds. The bucket is about probably with a rope and everything. It’s probably 10 pounds and it is just we made PVC canisters and we put dive weights in them and they go into the canister. It goes up to the ceiling in our facility which basically 20 yards up and then one pulley there comes back down. We have a pulley at water level and they swim across the pool 20 yards with them. Standard set is 8-12/100 freestyle and that will work with a variety of equipment just holding on. It is trying to convert our strength training to the water. April through July because we lost the facility, first time ever we didn’t do it in the summer and we didn’t do it this summer too. I think it’s really good but we do use power towers. For the guy free advertising upstairs the ones with the water buckets, we don’t put water in them. We just put weights in them. We don’t mess with a lot of water, just drill holes in the bottom and put dive weights in.

Our standard weight for the women inside on the buckets and that bucket and tubing section. The standard weight for the women and the buckets is about 6 pounds and outside that conversion about 25. So all those pulleys really distorted it. And the good one about the inside we do it a little different. We’re not very much just out. We’re doing a lot of outback stuff because I like that gravity pull in them in such force and their stroke right up a little bit. The tubing we always do tubing on the power days and we go from the power stuff to surgical tubing. His standard set and buckets in tubing almost always goes 6 when we’re resting to as many as maybe 18 or 24/50s and always stroke transition stuff so if were going 16 descend one to 4 you’re going 4 fly back 4 back breast 4 breast free and 4 of whichever one of those you feel like you need to work on the most and with surgical tubing he is going out against the tubing and coming back so on Tuesday he would do them that way and on Thursday he will do it the opposite way. We’d start from the other and then go in and out, so you’re working different things the whole time.

I am training as Tuesday and Thursday morning and almost the whole practice follows some other things. We got some training sets pretty standard Tuesday and Thursday. These are writes out log book. These were basically early season type stuff right now. 1200 we don’t do much warm-up that isn’t on interval. They’re usually doing something and you can see that Tuesday, it’s a 50 back, 50 breast kick, 50 back, 50 breast drill, 50 breast swim. This is a 50 back I think and then 100 freestyle with big legs. All kinds of warm-up that’s in transition. 850s breaststroke on a minute, descend 1 to 4. This is a short course, kick drill, drill swim, stroke count, full swim and then he does the bucket things we just talked about. He would go 6/200 full equipment. He might go 100s. Descend on 2 minutes, two each, 2 minutes 130, 150, and then fastest possible interval. They may start with full equipment, drop a piece. They may do them altogether. It just depends on what we’re looking for at a given time and then 950s transition in the buckets and then he would go to surgical tubing. When the buckets he did four breakouts and will come off the breakouts real power, real similar to what Kim talked about the other day.

That’s where he is getting some real speed work. We’re going four time, four breaststroke, then maybe go four cycles. Its four cycles fast and that’s the only time they’ll come back easy and they’ll do those weighted all kinds of difficult weights. They got a basic weight. We’ve gone away from going to real, real high weights because he can swim with a lot of weight. I feel like they’re a little bit better if they hold their technique together so we do those fast as possible and don’t load up the weight quite as much as we used to.

[audience member]: Explained out on the [Indiscernible] [1:02:45] it says 6/200 but they actually only going out 20 yards.

[GT]: Yeah.

[audience member]: And we just call it.

[GT]: I call it 200. It’s 20 yards out. We just call it 200s and they know how far they’re going and they watch time. They do the same thing when we switch from the buckets to the towers; we do the same type of thing on the towers. Tubing is, we do all kinds of things but usually it always includes, this was 9, but always includes some transition 50s and then 200 swim fast. This was a breaststroke emphasis state. Those 25 swim fast will probably be breaststroke and then the partner pulls are just you swimming out and we’re trying to force little speed. 9/200 Breaststroke with fins on that day, decked 1-3 and they’re looking short course. We’re trying to be sub 155 on every third one. He is going real fast and the breaststroke with the fins, we sometimes we do it with the dolphin kick, sometimes with a flutter kick and then we finish with a back breast swim down. Lots of one arm back stroke drill and a breast stroke swim following it.

Then he’d come back on Thursday. Thursday is the same type of thing only emphasis is on back stroke. The warm-up right left and we always work on over rolling. I’m not a big fan of being shallow, I think they need to be deep and then at 50 backstrokes build and then they do a lot of breaststroke. All the breaststroke will be technique oriented in that day. 6/100 breast with fins and those that we use as we call them breaststroke fins they’re kind of little look like duck feet or something so they do those. Full equipment three times four back. We work backstroke breakouts, tubing, and buckets again right in there. A lot of stuff like 300 backstroke pull and we stopped doing it. Best piece of equipment is still that just a strap pulling with no equipment’s the best thing you can do. It keeps them honest. I know it’s good because they don’t like it and they never asked to do it, [Laughter] so it’s probably pretty good.

Monday mornings this is an early season Monday morning he trains as distance freestyle every Monday morning. That’s early season from this summer. I think that’s like an April practice did a 3 rounds of 100 choice, 100 kicks on 4 minutes, 400 pull with the band, 600 freestyle, negative split. First round on 125 base kind of, the bases are right there and then the reason why I listed the distance middle and speed he could swim anyone of those. And this is where his recovery comes in. If I feel like he is really beat up early in the cycle and he might go to the 12/400 and those are all heart rate. It’s not like we asked him to go real fast in those days but he has been to 12/4 he would probably more likely do the middle there 3 x 200 pull, 115 doing paddles, 200 choice 100 best, 250 built and they did it three cycles. So it’s 7400 meters.

The speed when he wouldn’t do very often. One time he would do a speed. He would like to do it more but he didn’t. He was real beat up and then midseason long course practice again. He probably would go the middle. When we get to mid late season he might go the speed practice and just kind of trick him on those days, when I think the speed guys are going their practices when he goes with them so then he thinks he has been a sprinter [Laughter]. Don’t tell him. He’ll never get it done again. That’s kind of standard, nothing real fancy. There’s a midseason sample medley practice. All freestyle he doesn’t practice is bilateral breathing except he would do a lot of maybe he is going 15/150 and will descend in 1-5 and ever fifth 1 then he goes to race breathing pattern. Great feel for the water and he is a fantastic learner. Good teacher really good at helping the other people in the team and if it runs this is a 200 IM world record. I thought I had it. [Laughter] While Rick’s trying to find for me, I don’t know how long I have been.

Any questions? I’ll be glad to answer. You can really see it. As good as he is, one thing he has never gotten good at he doesn’t enter the water clean. It’s taken literally. Johnny comes in all the time. Literally, it’s taken him four years to get his hands together off the start and finally as good as he feels wise, it’s absolutely amazing. You can see this one isn’t good at all and he streamlines really well afterwards but this summer all of a sudden he did want it and I really got on him. And he did one right I said wow. He said yeah I felt like I was moving all a lot faster so now he is really getting it down [Laughter] and you’ll notice here he has a horrible time. He has never been good at building to the wall and I have a theory why he has never been good on as much transition stuff as we do. He spends so much time swimming Michael and Michael was the absolute best at building into the walls so we never got to swim our race so we’re always over swimming things and now that he has had a few times where Michael hasn’t been in the events and he is starting to get a little more confident. That’s the biggest change he made the summer was in the walls. And you see that backstroke right there, that’s not right. That’s way too muscly and his body is kind of concave. He is looking for power and he is already powerful. He doesn’t need to do that. This breaststroke is good. This summer was great and again this is the first 200 IM he swam without having anyone any event before in over 2 or 3 years. His breaststroke is not like this now. It has all resulted in knee surgery and a groin pull. It’s better. It has helped him. Very poor breakout. There’s a lot of people that are good underwater but it doesn’t matter how good you are underwater. If your initial breakout doesn’t maintain the speed you created. You might as well not be underwater if you don’t maintain it. I told the story at the end of one of the committee meetings that this summer he was from a great freestyle before Santa Clara. Really, really good. Best I’d ever seen trained in all summer and we came back from Santa Clara and three weeks later we swam our sectional meet. He was absolutely awful for three weeks and he came to me afterwards like I said he was really good about picking up stuff and I asked him what the problem was. Are we doing something different? Do I need to change what we’re doing or are you that tired? He said I think I need to go back to what I was doing I was watching Nathan Adrian swim and I tried to swim like Nathan Adrian. [Laughter] He is 4 or 5 inches taller than you and he was built to go a little faster and I said you probably need to swim like Ryan Lochte a bit little bit better that way. There was one question at mark.

[audience member]: Yeah. How often that you take those three days off [Indiscernible] [1:10:33]

[GT]: It’s only in the fall.

[audience member]: It’s only in the fall. You think that hurts him at all?

[GT]: No. I think at his age right now, it’s the only way I can get him to really get back in the water and fight. It’s become a real plus. It’s one reason why he was better this year, because he came back. And before he had the knee surgery, he was the best I had ever see him practice. We we’re going Monday through Thursday, and let him go in the weekend, so that’s his break. So versus taking massive time off, we’re just always building off to fitness and he is on that same thing right now.

[audience member]: There was a rumor where Ryan had any [Indiscernible] [1:11:07] is there any truth to that?

[GT]: It’s 100% true. Our strength coach, he did get along really well. He was actually going to his house and fixing him dinner [laughter] and now he has gotten to the point there is a salad plate. He actually eats salad for lunch. It’s unheard of. No more Skittles and Coke. Skittles and Mountain Dew is his favorite meal. [laughter] That started getting better after the Olympics because he literally did eat at McDonalds every day, and I think when he got sick for the 400 IM at Ghana. This year the only difference in this year and before he is much, much more mature now. The surgery and the fall really scared him. He has always been good at practice but something was taken away from him and all the injuries he had before nothing was ever serious. We knew he was going to be okay and he always manage them, but the surgery was entirely different and then when he went in and they cut on him, he really couldn’t do things, it got his attention and he came back. He couldn’t do any underwater work at all until January but when he did do it coming back it hurt and he couldn’t do it very well and it made him really conscious of it, so he has gotten very good at it.

[audience member]: You mentioned that he felt like his injury and surgery had helped his breaststroke?

[GT]: I always felt like he over kicked. He has got such powerful legs. He was bringing them up and everything was leg driven and it made him kind of John has been after me and George Heidinger or anything, he dives. I think part of it is the way his body is built. We can’t get him to completely stop. But he was so big with the legs that they do is just drive him forward and down a little bit and what happened he had it when he came back. We did all our first initial breaststroke kick. It was all done with a pool buoyant. So, two things happened, one we had the pool so he is a little more arm dominant breaststroke than legs like it was before and he has paid big dividends because his freestyle is getting better on the end of the IM because he has more legs. The other thing is he just didn’t use it for, so long so we pulled and it got flatter and we pulled with the flutter kick and not a dolphin kick for him. Some of the other guys still dolphin, but he had the flutter and then the groin injury, this summer we went two times where he pulled the groin real bad and he couldn’t kick wide and prior to 10 days before nationals, we weren’t sure whether we were going to swim the IMs but the all the breaststroke that we were doing was very flat with a very, very narrow kick and it really helped him. Wish I could say it was by design.

[audience member]: All right, can you clear some of the things that needed to do to help him recover for those doubles [Indiscernible] [1:13:39]

[GT]: Well we trained to do him. He does a lot of big swims back to back at practice and we try to put the same sort of timeframe we’re going to have that. That 200 IM double at the Olympics 200 IM 200 back 200 IM was really a tough double and he is just a tough kid. I mean he is really tough but we train to do those things. I think that press on the envelope really helps a lot of variety and practice.

[audience member]: So more practice versus anything specific?

[GT]: Yeah but he is really good about swimming down. For a guy that’s kind of shaky in some things, he is really good about swimming down. I’m running a little over here. We’re a lot different warm-up than a lot of people are. He swims a little bit more. I’ll tell you what I explain to our athletes. We treat warm-up like it is an accordion. We’ll start the first two weeks this season and we will go at practice where we started with your meet warm-up and everyone has to log their meet warm-up and know what it is and then early season it is like an accordion. You want to expand it but you’re going on the same pattern and at the end of the season you want to condense it to what you’re doing at the meet. Nothing frustrates me more than someone to walk up at the end of the season and comes what shall I do for warm-up today. If you don’t know by then you’re off base and then this summer about three weeks out of the meet he said coach when are we going to get to that warm-up and anytime we’re doing quality stuff it it’s meet warm-up. So they know how long their meet warm-up is and how long it takes. I might be the first 30 minutes you’re going to meet warm-up and the first 20 minutes you’re going meet warm-up, but they’re actually using meet warm-up as part of their training, so when we’re getting into the taper phase and sometimes even during the season you do your meet warm-up for this set. We’re going to 40/50 on that day. If I don’t either give them and tell them hey here’s a suggested meet warm-up. We’re are all going to do the same one today, so they’ve got some idea and then if you’re not getting the results you want it meet you want to modify your meet warm-up and we’re working with them individually to do that type of thing. But I used to be everyone warmed up the same and we got as many different warm-ups as we do athletes.

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