News March 2014
Keep up to date with what's happening at Dartes and performance swimming in Doncaster. This page records the news as it happens -- history in the making!
The Stories behind the Headlines
Sheffield Premier Meet Highlights
29 Mar: Quite a few of our athletes headed to the sweat box for the City of Sheffield Premier Meet which ran over a full weekend at the end of March. For the animals it began on the Friday evening; always a lovely run down the M18/M1 in rush hour traffic.
This year both Head Coach Andy and Assistant Coach Dave were poolside Friday night for the 800m girls and 1500m boys events. Coach Andy looked after the rest of the weekend.
Premier is typically one of those meets where people swim for NQTs. High level meets at Ponds Forge are always super popular, and Sheffield's annual highlight tends to bring out the big guns. Massive representation from the likes of Plymouth Leander and private schools from around the country such as Ellesmere College add a little spice to the usual local competition.
It would seem that we did what we went to do!
A few facts for you about the Dartes 2014 National squad.
2 more athletes joined the squad making our tally so far 9 swimmers, 8 more NQTs between them all were added at Premier meet taking our total events qualified for so far to a whopping 38.
Ok so let's recognise our latest athletes who achieved NQT. First up Gillian Clarke (Arm) "the machine" battled her way through a fantastic 200m IM which earned her a first ever NQT. "First ever?" you ask. Hard to believe isn't it, she's been around forever, but 2014 is Gill's first year of eligibility. Still at the tender age of 11, she ages up before Nationals. Other achievements for Gill this weekend included 6 Gold medals in her age group for both medleys 100m and 200m Freestyle, and the 100m Butterfly and Backstroke. The longer Backstroke also brought a Silver. After missing out on qualifying for NERs at the 800m Freestyle at Yorkshires, she made sure this time for a 4th place.
George Scatchard (Spa) was our other swimmer to achieve his national time. His came in the 100m Backstroke making this his 3rd consecutive year on the National Squad.
Adding to her events was Laura Brookes (Edl) New NQTs in 200m Butterfly and 100m Freestyle. Both events earning her Gold medals in to the bargain. Her other achievements of the weekend included Silver in 200m Freestyle and a Bronze in 100m Butterfly. Not really known as a Breaststroke swimmer, Laura also got a new NER time in 100m.
If you were surprised to learn that this will be Gill's first year at Nationals, what about this guy? Simon Kliment (Arm) now has 6 NQT after adding the 400m IM and 100m Backstroke this weekend. Silver medals for both. Those events for which he's already qualified, earned him more bling: Gold in 200m Backstroke and 2 more Silvers in the butterflies.
In terms of NQT highlights, we've kept Jarvis Parkinson (Arm) out of the lime light so far, but he added the 100m Breaststroke, plus a Gold, 2 Silvers, and a Bronze. For him though, sights were firmly set on British Championships a couple of weeks away. Joe Litchfield (Spa) too, a 400m IM Gold as warm up act for his Brit Champs Campaign, enough for now, the expectation of more to follow.
Having been sat just 0.01s off her 200m Backstroke NQT since last year's Nationals, Shannon Dodson (Adw) showed her T-Rex determination to make sure of it in the final. 4th place earned a 3rd event for her summer programme.
Away from qualifying times and focusing purely on medals, young superstar Bradley Hurdiss (Drn) swam 5 events and picked up 4 Golds and a Silver - dominating the Backstroke and Breaststroke. Chantelle Waugh (Arm) kept the PBs tumbling, a Silver for 200m Butterfly the highlight of her weekend; a small PB for 800m Freestyle not quite the NQT she'd craved, but inching ever closer. Our other star for British Champs was also claiming medals, for Georgia Wright (Arm) a 200m Backstroke bronze.
Final mention from the weekend goes to Harvey Williamson (Arm). Just like Gill he missed NER qualifying for the big Freestyle at Yorkshires by a fraction of a second. Friday night though, he went out with belief and scared his coach half to death. The plan was: stick with the kid next to you for the first 400m, he'll be comfortably inside your qualifying time. Instead Harvey left him for dead on the first 50m, and was leading the heat at the 100m turn. A painful death was expected around the half way mark, but it never arrived. The strokes shortened slightly, but the speed remained fairly constant. NERs qualified for by nearly half a minute, Nationals can now be seen on the horizon.
NQT for Chantelle!
Except it wasn't.
Tonight's Phase 4 test set was the 2x800m Freestyle. Three of them looked set to challenge the existing record - we gave them the front of their lanes so they could race each other. The first rep didn't disappoint, it delivered the first swim under 10mins in the history of this test set! Simon Kliment (Arm) touching in 9:56. Chantelle Waugh (Arm) touched next in 10:04, and the look on her face when she realised that was only 2sec off qualifying for Nationals was priceless. On round 2 she looked a teeny bit more determined to stay with Simon.
For round 2 Harvey dropped away, and a 4th pretender stepped up to the mark. Corinne Hill (Min) flying the family flag, swimming 20sec faster than round 1 to also dip below the old record. Her 10:02 on Simon's heels almost putting another one under 10mins.
But what of that NQT for Chantelle? Well she stayed with Simon, sneaked in front on occasions, and finished in 10:01 - 1sec faster than the required time! Except of course, this is short course, and the qualifying time is long course. We suspect there may be renewed focus in training leading up to NERs in June! It's far from guaranteed, but it is edging closer and closer.
|1||Simon Kliment||25 Mar 2014||4:55||9:56||5:01||10:03||9:59||1 (1)|
|2||Chantelle Waugh||25 Mar 2014||5:03||10:04||5:03||10:01||10:02||2 (2)|
|3||Corinne Hill||25 Mar 2014||5:07||10:21||5:01||10:02||10:11||4 (4)|
|4||Charlotte Howard||25 Mar 2014||5:10||10:29||5:12||10:28||10:28||6 (6)|
|5||Bradley Hurdiss||25 Mar 2014||5:12||10:31||5:11||10:31||10:31||7 (8)|
|6||Kara Mayos||25 Mar 2014||5:15||10:34||5:18||10:34||10:34||10 (10)|
|7||Tilly Arrand||25 Mar 2014||5:16||10:37||5:15||10:33||10:35||11 (11)|
|8||Taylor Hardy||25 Mar 2014||5:28||11:02||5:27||11:07||11:04||16 (16)|
|9||Lucy Pickard||25 Mar 2014||5:27||10:59||5:30||11:13||11:06||17 (15)|
|10||Rebecca Allen||25 Mar 2014||5:29||11:02||5:31||11:17||11:09||18 (18)|
|11||Robbie Casson||25 Mar 2014||5:37||11:15||5:34||11:15||11:15||20 (20)|
|13||Harvey Williamson||25 Mar 2014||4:56||10:06||5:39||12:27||11:16||21 (21)|
|12||Joe Sykes||25 Mar 2014||5:41||11:13||5:32||11:20||11:16||22 (22)|
|14||Emma Stringer||25 Mar 2014||5:35||11:12||5:36||11:22||11:17||23 (23)|
|15||Lauren Christmas||25 Mar 2014||5:39||11:30||5:48||11:48||11:39||25 (24)|
|16||Ben Wright||25 Mar 2014||5:57||11:51||5:57||11:49||11:50||25 (25)|
|17||Oliver Vodden||25 Mar 2014||6:02||12:06||5:49||11:41||11:53||26 (26)|
|18||Callie Ramshaw||25 Mar 2014||5:52||11:58||5:59||12:04||12:01||27 (27)|
|19||Casey Waugh||25 Mar 2014||6:09||12:23||6:26||13:04||12:43||29 (29)|
|20||Emily Gilliver||25 Mar 2014||7:07||14:14|
|21||Gabby Wedgwood||25 Mar 2014||7:38||15:35|
We often get asked what test set results get used for, and while we have lots of reasons for doing the ones we do, traditionally test sets are used to identify, track, and confirm Threshold pace. the Anaerobic Threshold has long been considered the holy grail of training intensities. It's what Phase 4 know as AT pace. In simple terms, it's the fastest speed you can continue to swim at for a sustained period. Theory has it that if you spend a large amount of training time working at that intensity, your own personal AT pace will improve optimally. Note, that didn't say ALL your training should be at AT, that doesn't work quite so well, just a large proportion of it.
So the switched on athlete reading this will suddenly realise that a flat-out 800m Freestyle (twice) is pretty much a Threshold swim. Those who pay attention will then think: "ahh, but we do AT as PB + 10sec for each 100m in Adwick". Let's have a look and see how our PB +10 estimate compares with the actual figure during this set. The first column is what it suggests (100m Freestyle PB + 10sec). The two AT columns are calculated average 100m times from both rounds of tonight's 800m (basically, add both times together and divide by 16 for an average 100m time). One column shows the required pace in a 25m pool (i.e. Adwick), the other for 4 lengths swimming at the same speed but converted to a 25yard pool (i.e. Hall Cross).
|Name||PB +10||AT metres||AT yards|
If your calculated pace from tonight is faster, start using that as your AT pace in training (and similarly reduce your A2 pace by the same amount). If 100m race PB +10 is still faster, then you didn't push tonight's set hard enough! By doing these sets two or three times each cycle we can track improvements to an athlete's AT and make sure they're training at the correct intensity the rest of the time.
So now you know what it's all about.
The Girls Challenge on 4x400m Kick
Off we go again then.
The first round of Phase 4 test sets for cycle 2 are upon us.
Before jumping ship at the end of last year, Lauren Jarvis (Arm) left everyone with a time to beat of 6:25 for the 4x400m kick. The closest we've had since then was January's 6:32 by Georgia Whetton (Arm). Close, but no cigar.
Well, we're getting pretty close!
There are three girls within shooting distance for next time. The top 5 all made improvements, but at the top of the table, those improvements tend to get pretty small. Chantelle Waugh (Arm) matched the Wetone for 2nd place on the all time list (slightly arm assisted though - we'll be watching more closely next time). Grace Litchfield (Min) decided to remember how to kick fast too - just 10sec off the record. Our third challenger was Tilly Arrand (Arm) with another small PB, just 15sec away from the record. The fastest reps by all three were pretty much the same. Next time ladies!
For any newcomers, 3mins is what British Swimming considers to be a quality 200m kick; that's 1.30 pace per 100m. Phase 4's record in this set (6:25) equates to 1:36 per 100m. The ambitious ones amongst you need to be aiming for that sort of target in training on every kick set! If you work hard enough to be selected for a British Swimming talent camp in the future, that's one of the key things they'll expect from you.
|Pos||Name||Date||Rep 1||Rep 2||Rep 3||Rep 4||Avg||All Time|
|1||Chantelle Waugh||11 Mar 2014||6:37||6:27||6:31||6:34||6:32||2 (2)|
|2||Grace Litchfield||11 Mar 2014||6:47||6:33||6:29||6:33||6:35||4 (4)|
|3||Tilly Arrand||11 Mar 2014||6:42||6:29||6:51||6:45||6:41||5 (5)|
|4||Gillian Clarke||11 Mar 2014||7:00||6:39||7:02||6:55||6:54||7 (7)|
|5||Kara Mayos||11 Mar 2014||7:04||6:57||6:56||7:02||6:59||10 (10)|
|6||Rianna Hill||11 Mar 2014||7:09||7:07||7:10||7:15||7:10||14 (13)|
|7||Simon Kliment||11 Mar 2014||7:19||7:04||7:14||7:16||7:13||14 (9)|
|8||Taylor Hardy||11 Mar 2014||7:18||7:12||7:25||7:28||7:20||18 (18)|
|9||Charlotte Howard||11 Mar 2014||7:23||7:28||7:31||7:16||7:24||19 (16)|
|10||Corinne Hill||11 Mar 2014||7:15||7:43||7:16||7:27||7:25||19 (17)|
|11||Alanah Hill||11 Mar 2014||7:23||7:22||7:32||7:28||7:26||19 (15)|
|12||Callie Ramshaw||11 Mar 2014||7:29||7:37||7:37||7:44||7:36||20 (20)|
|13||Lauren Christmas||11 Mar 2014||7:27||7:37||7:39||7:46||7:37||21 (21)|
|14||Rebecca Allen||11 Mar 2014||7:55||7:29||7:28||7:44||7:39||22 (19)|
|15||Joe Sykes||11 Mar 2014||7:54||7:49||7:53||7:25||7:45||22 (22)|
|16||Casey Waugh||11 Mar 2014||8:13||8:26||8:17||7:30||8:06||24 (24)|
|17||Lucy Pickard||11 Mar 2014||8:10||7:30||7:29||9:20||8:07||25 (25)|
|18||Leah Hague||11 Mar 2014||8:24||8:23||8:27||8:21||8:23||27 (27)|
|19||Emma Stringer||11 Mar 2014||8:26||8:23||8:27||8:25||8:25||28 (28)|
|20||Harvey Williamson||11 Mar 2014||8:39||8:38||8:53||8:08||8:34||29 (26)|
|21||Oliver Vodden||11 Mar 2014||8:50||9:00||9:03||8:39||8:53||31 (30)|
|22||Bradley Hurdiss||11 Mar 2014||7:04||7:02||7:14||X|
|23||Gabby Wedgwood||11 Mar 2014||9:03||9:25||X|
|24||Emily Gilliver||11 Mar 2014||9:34||9:59||X|
For the new guys attempting this for the first time, you absolutely must finish each rep inside 10mins. A little advice: Breaststroke is always the slowest kick. It's in your best interest to develop the others - all of which are much faster. Worth noting that the top 3 times have been set by girls doing predominately fly kick! Chantelle this time, Lauren and Georgia previously.
What sort of average times should we expect through the squad though? This obviously depends on how long you've been in and how old you are, but under 7mins is good. Under 8mins is acceptable. 8mins upwards and you have a lot of hard work to do! That's slower than 2mins per 100m (or 1min per 50m). So set yourself a training target of being inside 1min for every 50m of kick you do in training - and don't let yourself fall outside that. Be determined and next time we do this set you'll surprise yourself.
Coach Visit to Start the Month
1 Mar: This morning we finally got around to welcoming Coach Craig Robinson on to the poolside at Adwick. For those who don't know, Craig is Age Group Coach at City of Leeds and primarily came down to check out how we approach developing underwater Butterfly kick. This visit has been a while in the making, first broached when we bumped in to him at the Yorkshire Coach Development Day back in September. Such is the busy life of a coach that there's very little time spare to make such visits in between weekend meets, weekday training, and the many coach development courses that we all attend.
Swimming is a pretty unique sport. Most coaches in other sports would probably baulk at the idea of a competing coach popping over to watch training and, as some of the kids eloquently put it this morning: "Steal our Secrets!"
In swimming though, such visits are positively welcomed. It's a chance for visiting coach and home coaches alike to share ideas and compare training methodologies. It's something we've been doing for years with the coaches at Kingston upon Hull and City of Sheffield.
As we've said previously, if any of Doncaster's club coaches want to pop down to see how we do things they're more than welcome. We regularly have coaches from Armthorpe, Adwick, and Dearne Valley involved, so if anyone else wants to pay a visit just get in touch.