Bernard, the hulking Frenchman, touched second in Both Cielo and Bernard are sponsored by Arena. He was wearing pretty much the same suit as me now. Give directly to The Spokesman-Review's Northwest Passages community forums series -- which helps to offset the costs of several reporter and editor positions at the newspaper -- by using the easy options below.
Gifts processed in this system are not tax deductible, but are predominately used to help meet the local financial requirements needed to receive national matching-grant funds. Associated Press. Cielo propped himself up on a lane rope, looked up at the scoreboard and began sobbing.
Tentative agreement on L. So anyway, the 6 work outs a week, we try and hit the speed endurance in the first period. That was it. If he did any more, it was just sloppy. It was terrible. In some days it might be 4, In some days it might be 3, but it will never get above kind of thing. I just know that in terms of being able to swim a little bit more it gives you a good feel for the water.
It sets up your stroke length and all that sort of stuff. So this is the weekly planner that we stick to with the whole six months and again just as the volumes and intensities change so we will lift in the morning before swimming on Monday and then were going to a power transfer or some sort of transfer or swimming transfer. Again, this is not a swimming thing.
This is a total package for me where I worked with my strength coach to try and get the desired outcome. If you are doing some endurance stuff in the gym they are going to do it in the pool. If they are doing some strength in the gym they are going to do some strength in the pool with the power and that sort of thing so… And then I would like to leave these three workouts in Monday afternoon or Wednesday afternoon or Friday afternoon.
There are three main workouts throughout the whole year. Because what I do in the next days I give them a total recovery and this again was influenced by Richard Quick and I only talk about the Olympics just briefly. You will kick in his butt. And what we are doing is we are doing some speed here and some speed on Mondays and some speed on Tuesday and some speed in Wednesdays.
You know maybe a recovery workout on Thursday and then speed Friday and speed Saturday. You are talented but we got to win this thing. I mean, what else do you want me to do? Give him two full days. Give him three full days but when you are in the water make sure that you are getting what you want in the water and then give him a next day off and then come back and do it again. On a Monday, I made sure that I empty the tank or whatever it was. Whatever phase we were in he was going to empty the tank on Monday.
Tuesday we not going to do a single hard stroke. Everything was easy and long perfect technique and just a full recovery.
So on those days we do some pretty heavy hard toxic work where he is holding his breath while he is swimming slow and he is doing some easy under water kicking. You know he might do 75 underwater kicking just really easy and soft. You know those are the days when we hit the lungs and the other days we will just hit the body.
And I went to that plan in , I gave with the six months and we got the result we wanted and I got that same result with some other athletes I was working with, with [Indiscernible] [] and some others it worked. He is one of the best athletes in the world. Now other athletes are like killing themselves Saturday morning flying up and down the pool.
We will get the desired outcome to rewind. Then I will just give you the full 24 hours off and then start the process again. This is something that I ask my strength coach to put in.
Now, his philosophy in the first phase that I talked about, the endurance phase is he is trying to get the general conditioning and he is trying to get the body back into being able to lift again and lift heavy weights and throw weights around. This period for him goes for about five weeks. Again, he is lifting three times a week. The intensities are down and the same as what they are in the pool for me.
The sets is three to five sets and the [Indiscernible] [] range is 8 to 10 kind of thing. You know what type of exercises there is a different exercise but I have put a couple in there and not to confuse me too much.
What else we got in this? And some squat and all that sort of stuff, and bench press general stuff, upper-body strength but the bio complex and some other exercise that we do work on that endurance during that phase. Because I want him to swim fast and so what is the speed that I am looking for and so I take it back to that I think he can go four minutes for a long course.
You know I will just break it down simply. When you are early in your preparation you can hold second hundreds long course that you are swimming pretty fast. You know during this period the rest is obviously shorter. This is where we manipulate the intensities and the volumes and the distances. I never sprint him or I never asked him to go anything harder than a I never have and I never will. You will just want to do it. So this is an example of the set that I would do and the way that Cesar works too and what I found over experience again is the way he likes to develop his workout.
Since he likes to build into his workout so by the end, I think, covertly all the coach has talked about this today. You want them to feel successful and you want them to feel most powerful at the end of the set. The feeling about themselves is worthless. I want him feel like a world champion at the end of the set. So how do I get that? So what I do is build in these rounds of sets and I get him to feel certain things by and I manipulate the work to rest and all that sort of stuff.
So an example of the set that I would do with him early in these his first period would be a swim and a 50 kick, six times and then we were like get through s with easy back stroke with these three rounds with that.
First round is on here and the kick is So the highlight is being sparked on the kick and the effort is being inspired during he is going into a nice cruisey freestyle. You know, so for me he is getting that endurance and effect where the hotrod is working but he is not feeling like he is killing himself while he is swimming. In the next round I will ask him to pick it up a little bit.
We dropped the kick off a bit because obviously you know thirty five second kick is really intense so I asked him to bring that intensity back a bit but I will ask him to bring the swim up a little bit. So the hard ride during this time is just going all the time. At he complains a bit a lot. And then just give me an Arabic kick okay. He is still work during this period but his emphasis is really on that you know.
If I can get him to look pretty during this then I feel like I have gotten the desired outcome. You know we all love the phase. We are going to the second phase and after the first six weeks of doing work like this when we are building up with speed — stop doing that.
Again, this is the strength and this is from the strength coach, make a shift with two individual strength needs you know, based on the base strength. So again, for Cesar, he is the strongest person in the gym and so he goes to a different level than any other athlete that I coached.
And this is the phase that he really enjoys. He enjoys getting stronger and so really works hard in the gym. So you know, I have to take that into account but he has got to go in the gym. He has got to kill himself. So when am I going to get in the pool, when am I trying to get in the pool? What can I get? So this phase lasted about eight weeks. He is in the gym again for the same amount of three times a week but the percentage is going up.
The reps are coming down as same as what I do in the pool. He is doing a few different exercises and he is braking up that exercise that we have talked before and now he is just doing them separately. Maybe the common equation here is, a red chest equals fast swimming? Kudos to Cesar Cielo for figuring that out. Stretching behind the blocks is probably something you have seen most frequently as a pre-race ritual at any swim meet.
I do this just before the race starts. Loosening up the body just before diving in is the primary goal here, but that is not the only thing. Stretching behind the block, to me, is the time you have with yourself to go over how you are really feeling. If you find that you are sore in one area more than another, go ahead and stretch it out.
Checking off parts of your body to make sure they feel good is essential to piecing together a good race. Some swimmers will clap their hands behind the starting block, while stepping up on the block, or even while standing on top of the block itself.
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