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Friday, May 30, 2014
Going Fast To Go Far
Randy Soler of Boulder Aquatic Masters is pushing Matthew Moseley far and fast, applying a training philosophy and methodology not widely used in the marathon swimming world.
Moseley will attempt a 25-mile swim across Lake Pontchartrain in Louisiana, a traverse that has never been accomplished before. For a swim that will take over 10 hours, Coach Soler is pushing Moseley in a unique way using USRPT.
USRPT stands for ultra-short race-pace training and is championed by Professor Brent Rushall.
With age-group phenom Michael Andrew as its showcase athlete, many pool swimming coaches across America are adopting the philosophy of training fast for relatively short distances and durations.
But Coach Soler introduced USRPT to Moseley in a methodical approach. “I didn’t start USRPT until Matt had a good aerobic base in himself. First, I started with a periodization dividing it by cycles in addition to dry land training up to 3 times per week. In the first cycle, we worked with Matt on building his aerobic capacity with a lot of yards and muscular resistance training. In second cycle, we worked on more endurance and strength training. By the third cycle where each cycle is 6 weeks long, we started with a combination of 4 days of long distance swims plus 2 days of USRPT mixed in with 2 days of weight training and 1 day of dry land training using his own body weight.”
Unlike the mega-distances that marathon swimmers are well-known for, Moseley focused on speed during his USRPT training on Tuesdays and Thursdays. “We always start and finish with a long warm-up and cool down - between 1,000-1,500 yards,” explains Coach Soler. "During the first week of USRPT, we started with 40 x 25 @ 15 seconds or less, then a 400 easy of whatever Matt wanted. Then we did 30 x 50 @ 32 seconds or less. Matt knew it was very hard. During the second week, we did 40 x 25 @ 15 seconds or better, plus 12 x 75 @ 53 or less. On third week, we hit 2 x 15 x 100 @1:40, hitting 1:13s. During that third week, Matt was rocking even with all the fatigue in his body.”
As Moseley continued to swim faster in the pool, his confidence also began increasing. "Then we repeat those sets as we decrease Matt's times. By the end of this cycle, I knew that he was ready with speed and endurance that he needed. So now it was time to move away from USRPT and do the famous 100 x 100 set.”
But with a 47-year-old body, Coach Soler recommends masters swimmers approach USRPT differently than a world-class teen phenom might. "My suggestion is to combine your training and not do USRPT every day. Distance swimmers can do a long distance set on one day and then USRPT on the next day, then middle distance on the following day followed by a USRPT day and a recovery day. But on all our training days, we do non-freestyle and kicking sets and drills that can be usedas a warm-up , main set or cool down.”
Moseley’s attempt across Lake Pontchartrain will be on June 10th. For more information, visit here.
Copyright © 2014 by World Open Water Swimming Association
2014 Global Open Water Swimming Conference
Courtesy of WOWSA, Huntington Beach, California.
CLICK HERE TO REGISTER FOR THE CONFERENCE
The Global Open Water Swimming Conference is a conference on the sport of open water swimming, marathon swimming and swimming during triathlons and multi-sport endurance events.
The conference which has been attended by enthusiasts and luminaries from 6 continents, is devoted to providing information about the latest trends, race tactics, training techniques, equipment, psychological preparation, race organization and safety practices used in the sports of open water swimming, marathon swimming and triathlons.
The conference's mission is to provide opportunities to listen and meet many of the world's most foremost experts in open water swimming, and to meet and discuss the sport among swimmers, coaches, administrators, event organizers, sponsors, vendors, officials, escort pilots, and volunteers from kayakers to safety personnel.
Dozens of presentations at the 2014 Conference at the Mount Stuart House cover numerous aspects of the vast and growing world of open water swimming where attendees can learn and share the latest trends, race tactics, training modalities, swimming techniques, equipment, race organization, logistics, operations, and safety practices for open water swimming as a solo swimmer, competitive athlete, fitness swimmer, masters swimmer, triathlete, multi-sport athlete, administrator, race promoter, sponsor or referee.
The conference was first held in Long Beach, California as part of the 2010 USA Swimming National Open Water Swimming Championships. It has since been held on the Queen Mary in California, at Columbia University and the United Nations in New York City, and in Cork, Ireland. This year in September, it comes to another iconic location, the Mount Stuart House on the Isle of Bute in Scotland.
"The Global Open Water Swimming Conference was started due to the desire and need for athletes, coaches, referees, administrators, race directors, promoters and sponsors from around the world to share, collect and learn information about the growing sports of open water swimming, marathon swimming and triathlons," said founder Steven Munatones. "Other swimming conferences usually offering nothing on open water swimming or perhaps a speech or two, but we thought open water swimming deserves its own global conference. It is great that the community shares its information via the online social network, but there is nothing like meeting other open water swimming enthusiasts face-to-face and talking about the sport from morning to night."
Speakers at the conference include English Channel swimmers, ice swimmers, record holders, renowned coaches, world champions, professional marathon swimmers, renowned race directors, officials and administrators from the Africa, Americas, Asia, Europe and Oceania.
"Because the audience is passionate and educated about the sport and its finest practitioners, the Global Open Water Swimming Conference is also the location of the induction ceremonies for the International Marathon Swimming Hall of Fame and the annual WOWSA Awards that recognize the World Open Water Swimming Man of the Year, the World Open Water Swimming Woman of the Year, the World Open Water Swimming Performance of the Year, and the World Open Water Swimming Offering of the Year. Special Lifetime Achievement Awards are also occasionally presented to individuals who have made significant contributions to the sport over their career."
The 2014 Global Open Water Swimming Conference Programme
Wednesday, September 17th
Leave Glasgow to commence 2-day tour of Scotland [closest international airport is Glasgow]
Thursday, September 18th
Stay Mainland, North of Scotland
Friday, September 19th
14:00 - Swim Loch Lomond
17:00 - Head to Isle of Bute
19:30 - Scottish Banquet
21:30 - Dinner Dance
Saturday, September 20th
09:00 - Registration & Coffee
10:00 - Speeches
12:20 - Lunch and WOWSA Awards
13:40 – Speeches
15:40 - Round Table
19:00 - International Marathon Swimming Hall of Fame Dinner & Induction Ceremony
Sunday, September 21st
09:00 - Registration & Coffee
10:00 - Speeches
14:30 - Swim in St Ninian's Bay on the Isle of Bute
The luminaries of the open water swimming world who will be honored in Scotland will include:
* Sandra Bucha (U.S.A.), International Swimming Hall of Fame Honor Open Water Swimmer and International Marathon Swimming Hall of Fame Honour Swimmer
* Jon Erikson (U.S.A.), International Swimming Hall of Fame Honor Open Water Swimmer
* Claudio Plit (Argentina), International Swimming Hall of Fame Honor Open Water Swimmer
* Judith van Berkel-de Njis (Netherlands), International Swimming Hall of Fame Honor Open Water Swimmer
* David Yudovin (U.S.A.), International Swimming Hall of Fame Honor Open Water Swimmer
* Mercedes Gleitze (Great Britain), International Swimming Hall of Fame Honor Open Water Swimmer
* George Young (Canada), International Swimming Hall of Fame Honor Open Water Swimmer
* Dale Petranech (U.S.A.), International Swimming Hall of Fame Honor Open Water Contributor
* Melissa Cunningham (Australia), 2013 Irving Davids-Captain Roger Wheeler Memorial Award winner
* Vojislav Mijić (Serbia), International Marathon Swimming Hall of Fame Honour Swimmer
* James Anderson (U.S.A.), International Marathon Swimming Hall of Fame Honour Administrator
* Dr. Jane Katz (U.S.A.), International Marathon Swimming Hall of Fame Honour Administrator
* Indonesian Swimming Federation, , International Marathon Swimming Hall of Fame Honour Organisation
* Elizabeth Fry (U.S.A.), International Marathon Swimming Hall of Fame Honour Swimmer
* Pádraig Mallon (Ireland), the 2013 World Open Water Swimming Man of the Year
* Olga Kozydub (Russia), the 2013 World Open Water Swimming Woman of the Year
* Bering Strait Swim (international team), the 2013 World Open Water Swimming Performance of the Year
* International Ice Swimming Association (Ram Barkai, founder, South Africa), the 2013 World Open Water Swimming Offering of the Year
For additional articles on the 2014 Global Open Water Swimming Conference, visit:
* Olga Kozydub To Be Honored In Scotland
* Pádraig Mallon To Be Honored In Mount Stuart Castle
* Mount Stuart House, Splendid Setting For Swimming
* Colleen Blair To Kick-off Global Open Water Swimming Conference
* The Man Who Swims Better Than He Walks
* Joining In The Sea Goddess At The Hall Of Fame
* Mercedes Gleitze To Be Honored In Scotland
* The Incredible Career Of Merceded Gleitze
* Jon Erikson To Be Honoured In Florida
* The Incredible Career Of Mercedes Gleitze
* St Ninian's Bay To Host International Swim Conference
Copyright © 2014 by World Open Water Swimming Association
Swim Across the English Channel...
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2014 Open Water Swimming Almanac
An Almanac for Open Water SwimmingAn almanac is essentially a body of knowledge which is so complete that it enables people in different fields to make predictions about the future of their respective industries.
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