jim fowlie head coach new south wales institute of sport swimming new south wales

Jim Fowlie

Head Coach NSWIS / SNSW

Jim FowlieJim FowlieHead Coach Head Coach

New South Wales Institute of SportNew South Wales Institute of SportSwimming New South WalesSwimming New South Wales

Jim Fowlie


Understanding Racing Tactics, Understanding Racing Tactics, Strategies and PhilosophiesStrategies and Philosophies

Jim Fowlie


Racing is FUN !

Jim Fowlie


Kids Just Wanna Have Kids Just Wanna Have FunFun(?)(?)

What is FUN?What is FUN?

A sense of A sense of

accomplishmentaccomplishment

Jim Fowlie


Tournament ReadinessTournament Readiness

GolfGolf Increased skill and Increased skill and

focus on taskfocus on task TennisTennis

Increased skill and Increased skill and specific endurance specific endurance

BasketballBasketball Increased skill and Increased skill and

team playteam play

Jim Fowlie


Extended Competitive PhasesExtended Competitive Phases

Ice HockeyIce Hockey 78 games in season, 78 games in season,

plus 28 games in plus 28 games in playoffsplayoffs

BaseballBaseball 160 games160 games

CricketCricket 3 month tours3 month tours

Cycling and RowingCycling and Rowing 3 – 6 month tours3 – 6 month tours

Jim Fowlie


Swimming Swimming

Short Competitive Short Competitive Phases – why?Phases – why? Youth – athletes are Youth – athletes are

growing providing growing providing tremendous benefits from tremendous benefits from training processtraining process

Confidence of athletes and Confidence of athletes and coachescoaches

Repeat performancesRepeat performances Avoid expectations and Avoid expectations and

pressurepressure ““Don’t know how they did Don’t know how they did

it… or how to repeat it…”it… or how to repeat it…”

Jim Fowlie


Keep Racing?Keep Racing?

Jodie Henry and Ian Jodie Henry and Ian ThorpeThorpe Post 2004 OlympicsPost 2004 Olympics

Jodie kept racingJodie kept racing Ian stopped racingIan stopped racing

Result?Result? Not racing creates Not racing creates

huge obstacles and huge obstacles and expectationsexpectations

Jim Fowlie


Successful Competitive Successful Competitive StrategiesStrategies

Alex PopovAlex Popov Feb – Aug 1992Feb – Aug 1992

113 swims under 50.5113 swims under 50.5

Tracy CalkinsTracy Calkins 19781978

6 world records 200 IM, 6 world records 200 IM, rotating improved splits on rotating improved splits on fly, back and breastfly, back and breast

USA High School and USA High School and University SwimmingUniversity Swimming Traditional duel meet Traditional duel meet

seasons of 10 - 13 meets seasons of 10 - 13 meets in 16 weeksin 16 weeks

Jim Fowlie


Australian Competitive Australian Competitive StrategiesStrategies

Michael KlimMichael Klim 1998 started fast. 1998 started fast.

Traditionally, Australia had Traditionally, Australia had difficulty racing early in difficulty racing early in major competitions.major competitions.

Strategy of every race Strategy of every race between (Jan. 1997 and between (Jan. 1997 and Oct. 1998) was a potential Oct. 1998) was a potential World Record creating the World Record creating the belief and experience that belief and experience that he could swim fast he could swim fast anytime, anywhere against anytime, anywhere against anyone!anyone!

This strategy grew This strategy grew throughout the Australian throughout the Australian Swim TeamSwim Team

Jim Fowlie



RelaysRelays Swimmers and coaches Swimmers and coaches

realized they could win a realized they could win a medal and multiple medals by medal and multiple medals by swimming great relaysswimming great relays

1995 World S/C - Brazil1995 World S/C - Brazil Suzie O’Neill and Sam Riley Suzie O’Neill and Sam Riley

– first 5 gold medal haul for – first 5 gold medal haul for swimmers since Dawn swimmers since Dawn FraserFraser

15 of 21 swimmers came 15 of 21 swimmers came home with medalshome with medals

““The guy who finishes fastest The guy who finishes fastest Wins.”Wins.”

Laurie LawrenceLaurie Lawrence 1988 Olympic Games1988 Olympic Games

Jim Fowlie



Eamon SullivanEamon Sullivan June and July 2006 – 15 June and July 2006 – 15

races under 50.5races under 50.5 June and July 2007 – 15 June and July 2007 – 15

races under 50.0races under 50.0

Winter CompetitionsWinter Competitions Mare NostrumMare Nostrum West Coast TourWest Coast Tour Short Course State and Short Course State and

Open ChampionshipsOpen Championships NSW Duel Meet SeriesNSW Duel Meet Series

Jim Fowlie



Follow on CompetitionsFollow on Competitions Major International followed Major International followed

by other competitions. by other competitions. Stabilize resultStabilize result Take another stepTake another step Big taper, one event?Big taper, one event?

Small sense of Small sense of accomplishment for accomplishment for efforteffort

Brooke HansonBrooke Hanson Post 2004 Olympics – 6 Post 2004 Olympics – 6

Gold Medals at World Gold Medals at World Short Course Short Course ChampionshipsChampionships

Grant HackettGrant Hackett Post 1997 Pan Pac’s – Post 1997 Pan Pac’s –

World Record SC in World Record SC in PerthPerth

Jim Fowlie



Duel Meet SeriesDuel Meet Series Australia vs. USAAustralia vs. USA Trans Tasman SeriesTrans Tasman Series NSW Duel Meet SeriesNSW Duel Meet Series

Metro’s, Trans Tasman, Metro’s, Trans Tasman, NSW Duel Meets seriesNSW Duel Meets series

Up to 65 races in two Up to 65 races in two weeks!weeks!

Alternative?Alternative? Result!Result!

Increased skill, Increased skill, reliability, reliability, repeatability and repeatability and reduced pressurereduced pressure

Jim Fowlie


Physical Adaptations from Physical Adaptations from CompetitionsCompetitions

PhysiologyPhysiology Specific Motor Skill LearningSpecific Motor Skill Learning Anaerobic and MVO2 systems Anaerobic and MVO2 systems

stressed to limitstressed to limit Lactate P/T systems stressed Lactate P/T systems stressed

to limit in adultsto limit in adults Endocrine activity peaked – Endocrine activity peaked –

Cortisol, Testosterone and Cortisol, Testosterone and HGHHGH

BiomechanicsBiomechanics Specific SkillSpecific Skill

Starts, turns, finishes (50% of Starts, turns, finishes (50% of 100 meter events)100 meter events)

Pace – Stroke length (SC) Pace – Stroke length (SC) and Stroke rateand Stroke rate

Race Modeling for trainingRace Modeling for training

Jim Fowlie


Race PreparationRace Preparation

Warm ups –Warm ups – Timing optimal – Timing optimal –

Swim 20 – 30 minutes Swim 20 – 30 minutes prior to raceprior to race

Food and FuelFood and Fuel 60 – 90 minutes prior60 – 90 minutes prior ‘‘Bite’ and drink 20 Bite’ and drink 20

minutes prior to raceminutes prior to race Fuel for only the energy Fuel for only the energy

required – not winter required – not winter stores!stores!

Jim Fowlie


Recovery TechniquesRecovery Techniques

Warm DownsWarm Downs 800 – 1200 meters800 – 1200 meters

4 x (200 + 4x50)4 x (200 + 4x50) StretchingStretching

Very effective! Long Very effective! Long slow, soft, breathingslow, soft, breathing

Food and FuelFood and Fuel NO LolliesNO Lollies Chocolate Milk – Chocolate Milk –

PerfectPerfect Whole grain breads – Whole grain breads –

low glycemic indexed low glycemic indexed foodsfoods

Jim Fowlie


Team New South Wales - First Team New South Wales - First PhilosophyPhilosophy

TheThe Team NSW - First Team NSW - First philosophy, is a key to the success of the philosophy, is a key to the success of the delivery of the technical programdelivery of the technical program

The role and responsibility coaches and swimmers take on, when The role and responsibility coaches and swimmers take on, when representing NSW is one of mutual respect, trust and cooperationrepresenting NSW is one of mutual respect, trust and cooperation

To represent and be involved in a Team NSW program is a To represent and be involved in a Team NSW program is a great honor and responsibilitygreat honor and responsibility

No recruiting and all coaches and swimmers will work in a No recruiting and all coaches and swimmers will work in a cooperative manner despite club affiliations cooperative manner despite club affiliations

All camps will be open to all NSW coaches to participate inAll camps will be open to all NSW coaches to participate in

Jim Fowlie


Thank youThank you

Jim FowlieJim Fowlie

Head Coach SNSW and NSWISHead Coach SNSW and NSWIS

04009878150400987815

[email protected]@nswis.com.au

jim fowlie head coach new south wales institute of sport swimming new south wales

Documents

tasktennisincreased

itkeep racing

potential world record

pan pacs world record

open championshipsnsw

gold medals

usatrans tasman seriesnsw

minutes priorbite