How I Coach Emily Seebohm - Matt Brown - Fina

How I Coach Emily Seebohm
- Matt Brown

Coach Bio:
– Born 26 th March 1962
– Married / 23 years – 16 year Old Daughter
– National / International Swimmer
1977-87
– Studied Canberra University
B.Sport Science – Sports Coaching 1981-85
– Australian Institute of Sport
Scholarship 1981-87
– Coaching Experience
Western Australia 1987-2002
Queensland 2002-2012
Note: Started Coaching Emily Seebohm in 2002/03

Background on Emily Seebohm:
– Started coaching Emily in 2002
Age 10yr
– First National Age medal – 2005 Gold 100 BK 1.04.19
Age 12yr
– First National Open Team – 2007 World Champs 4th 100 BK 1.00.52
Age 14yr
– First World Record – 2007 4x100 Medley Relay – 2007 World Champs
Age 14yr
– First World Record – Individual 2008 50 BK 27.95
Age 15yr
– First Olympic Gold – 2008 4x100Medley Relay
Age 16yr
– First Individual International medal – 2009 World Champs100 BK 58.88
Age 17yr
– Break out year 2010
Pan Pacific Champs – 2 Gold + 4 Silver
Commonwealth Games – 3 Gold + 2 Silver + 2 Bronze
Age 18yr
– Sickness 2011 - 2011World Champs 100 BK 59.21 4th
Age 19yr
– First Individual Olympic medal – 2012 London 100 BK 58.23
Age 20yr

Emily’s Session / Workout progression
Age 10-11 years - 2002/03
3 Sessions per week
No Dry land
Age 11-12 years - 2003/04
3 Sessions per week
I Dry land
Age 12-13 years - 2004/05
4 Sessions per week
2 Dry land
Age 13-14 years - 2005/06
4 Sessions per week
2 Dry land
Age 14-15 years - 2006/07
6 Sessions per week
2 Dry land
Age 15-16 years - 2007/08
7 Sessions per week
3 Dry land
Age 16+ - 2008+
9 Sessions per week
4 Dry land

Specific Keys to the Effective Training of Emily
Seebohm:
New and lateral ways to approach old school training methods
Bike / Box / Skip – A2/AT work
High levels of Competition in Training and Competitive formats
Multi Eventing in Training and Lead Up Competition
Integration of Dry Land Program
Power Oriented
Maximum strength at full range of motion
Recovery / Downtime Vs Training / Competition
Up to 5-7 weeks in a calendar year – EVERY YEAR!

Rationale and philosophy to training
– Individual Medley based program
– High Intensity / Moderate to low volume – Minimum / Maximum Theory
– Multi event competition mentality and how to integrate into a training block
– Introducing “New Card” into each training preparation

Olympic Trials Preparation Yearly Outline
Emily Seebohm + Brittany Elmslie
Weekly Training Cycle:
2011-12
Monday AM: Heavy Weights - Swim [Aerobic conditioning] - L/C
Monday PM: Quality Race pace / sprint kick - L/C
Tuesday AM: Bike + Box + Skip / Broken + under water sprints - S/C
Tuesday PM: IM + Pull – Low intensity - L/C
Wednesday AM: Race Quality / Suit Up – Heavy Weights - L/C
Wednesday PM: No Training!
Thursday AM: Abs + Bike / Broken Distance race speed - S/C
Thursday PM: H/Rate or Over distance - L/C
Friday AM: Core strength – Power Towers / Circuit - L/C
Friday PM: No Training!
Saturday AM: Negative Split race work / sprint kick - S/C + L/C
Saturday PM: No Training!
9 x 2.5 hour training sessions
Friday PM to be done as a Make Up session if necessary

Training / Competition time line:
6-20th August Tonsils Removed – Post Shanghai Home / Brisbane
21 st Aug – 4th Sept Dry-land + Light swim Home / Brisbane
5th Sept – 11th Nov Training Home / Brisbane
12-13th November Competition - QSA L/C Chandler
14-27th November Altitude Training Camp Thredbo / NSW
28th Nov – 4th Dec Testing / Training camp AIS – Canberra
5-9th December Training Home / Brisbane
10-13th December Competition - QLD State Champs Chandler
14-24th December Training Home / Brisbane
25th Dec – 1st Jan Christmas / New Year Break – No Workouts!
2-26th January Training Home / Brisbane
27-29th January Competition – SA Open Champs Adelaide / SA
30th Jan -9th Feb Training Home / Brisbane
10-12th February Competition – NSW Open Champs Sydney / NSW
13th Feb-14th Mar Training Home / Brisbane
15-22nd March Competition – Olympic Trials Adelaide / SA
23-26th March Orientation Camp Adelaide / SA
23rd Mar-1st April Break – No Workouts!
2nd April-9th May Training Home / Brisbane
10-28th May Training Camp Arizona / USA
29th May – 3rd June Competition – Santa Clara Grand Prix Santa Clara / USA
4-10th June Training Camp Hawaii / USA
11-13th June Break Home / Brisbane
14-21st June Training Home / Brisbane
22nd June - 15th July Training Home / Brisbane
12-14th July Training Camp – Stopover Singapore
15-22nd July Staging / Training Camp Manchester / UK
22nd July Depart Manchester Camp - Bus Manchester / UK
22nd July Arrive Olympic village London / UK
27th July Opening Ceremony London / UK
28th July - 4th Aug Olympic Games London / UK
5th Aug - 8th October Break – Emily
8th Oct - 4 th November Training - Gym Only - Strength Specific Brisbane / Home
5th Nov – 15th December Training Brisbane / Home
16-21st December Competition - QLD State Champs Chandler
22nd Dec - 1st January Christmas – New Year Break - No Training!

Training Sets for Back / IM - Aerobic
# 1
2.0 km Time Trial – F/S [100-200 Based swimmers]
Every 4-5 weeks retest
Average 100 = Threshold base
Progression:
25.10 Jan 5 th – 24.11 Feb 2 nd – 23.28 Feb 24 th
Note: Set done Long Course Meters!
# 2
4x500 IM [50-100-150-200] switch on 7.00
1]. Fly/Fly-Bk/Fly-bk-br/Fly-bk-br-f/s
2]. Bk/Bk-br/Bk-br-f/s/Bk-br-f/s-fly
3]. Br/Br-f/s/Br-f/s-fly/Br-f/s-fly-bk
4]. F/s/F/s-fly/F/s-fly-bk/F/s-fly-bk-br
Note: Set done Long Course Meters!
# 3
Bike+Box+Skip = 45-50 mins – Mixed intervals – Add spikes in last 4-5 weeks / Taper
Short rest periods – H/Rate @ 30-40 BBM
Example: 2 Sets
Bike - 8 minutes
Box - 2 x [1.45 Box-15 sec change over-1.45 Pad-15 sec change over]
Skip - 8 x [50 Second Skip-10 second Rest]

# 4
Training Sets for Back / IM - Speed
6 sets of the following:
Broken 100 @ 25
4x100 F/S “Buffer” on 1.30
- 2 Under Water Kick
- Only Breathe at the wall
- 2 No Breathe Swim
- Only Breathe at the wall
- 2 Race stroke on 30 sec
Under water #1 = 1.11.1
Under water #2 = 1.07.5
No Breathe F/S #1 = 1.02.7
No Breathe F/S #2 = 1.00.6
Back 4x25 0n 30 #1 = 53.1
Back 4x25 on 30 #2 = 51.8
Note: Set done Short Course Meters!

Training Sets – For Back + IM Speed
#5
3-4 Sets
1x50 @ Back Checking Speed on 1.00
150 F/S Buffer on 3.00
- 30.5
1x50 Broken @ 25 Under water I Breathe Kick
150 Best Progression Drill on 3.40
- 27.5
1x50 Back Broken @ 25 on 30
250 Easy swim off
- 24.8
Note: Set done Short Course meters during Taper

Training Sets – 200 Pace Theory
#6
Half 200 PB = 200 Pace for 100 Repeats!
Descending Principle
Seasonal Progression of set
Early season:
4x100 @ 200+8 on 1.50 – 100 @ Buffer on 1.50 - 1.11+
3x100 @ 200+6 on 1.50 – 200 @ Buffer on 3.40 - 1.09+
2x100 @ 200+4 on 1.50 – 300 @ Buffer on 5.30 - 1.08+
1x100 @ 200 Pace or Better on 1.50 – 400 @ Buffer on 7.20 - 1.05+
1x100 @ 200+8 on 1.50 – 100 @ Buffer on 1.50 - 1.11+
2x100 @ 200+6 on 1.50 – 200 @ Buffer on 3.40 - 1.10+
3x100 @ 200+4 on 1.50 – 300 @ Buffer on 5.30 - 1.09+
4x100 @ 200 Pace or Better on 1.50 – 400 @ Buffer - 1.07+
Note: Set done Long Course Meters!

Race Specific Season:
4 Sets
3x100 @ 200+8 on 1.50 – 100 @ Buffer on 1.50 - 1.11+
2x100 @ 200+4 on 1.50 – 200 @ Buffer on 3.40 - 1.07+
1x100 @ 200 Pace or Better on 1.50 – 300 @ Buffer on 7.20 - 1.03+
Taper Period:
Start with 4 sets at 4 weeks out - Drop a set each week
- 10 days out = 2 sets / on 2nd set Suit up for the last 100!
1x100 @ 200+8 on 1.50 – 100 @ Buffer on 1.50 - 1.10+
1x100 @ 200+4 on 1.50 – 200 @ Buffer on 3.40 - 1.06+
1x100 @ 200 Or Better on 1.50 – 300 Easy on 6.00 - 58.98 [Suit]
Note: Set done Long Course Meters!

Training Sets – Broken 400 Back + IM
# 7
Broken 400 IM @ 50 on 1.00
[2 x 50 each stroke IM order]
200 Buffer on 3.30
Broken 400 IM @ 100 on 1.40
[4 x 100 IM order]
200 Buffer on 3.30
Broken 400 IM @ 200 on 3.20
[2 x 200 IM]
200 Buffer on 3.20
Straight 400 Time trial Back
400 Recovery
Note: Set done Long Course meters!
30.6 / 31.1
32.3 / 31.9
39.8 / 38.3
29.8 / 29.3 4.27.3
1.05.5
1.06.1
1.19.8
1.01.8 4.33.2
2.22.4
2.23.8 4.46.2
2.21.5 / 2.22.1 4.43.6

Training Sets - Broken 200 Back + IM
#8
Broken 200 IM @ 50/50/100 on 1.00+1.40 - 2.10.5
2x200 F/S Buffer on 3.00
Broken 200 IM @ 50/100/50 on 1.00+1.40 - 2.10.0
2x200 F/S Buffer on 3.10
Broken 200 IM @ 100/50/50 on 1.40+1.00 - 2.08.8
2x200 F/S Buffer on 3.20
Broken 200 IM @ 100/100 on 1.40 - 2.12.6
2x200 F/S Buffer on 3.30
Straight 200 Time trial Back - 2.12.3
400 Recovery
Note: Set done Long Course meters!

Key Review Points!
Late introduction to Elite training and
competition loads and expectations
Medley based conditioning within program
Importance of competition within the
preparation cycle