Newsletter February 2021




Dynamo Swim Club started the New Year 2021 with a lot of optimism and commitment  to keep our programs safe and provide the best quality we can to our members so we can keep them open.

Congratulations to all swimmers that have emproved their skills and have been promoted  to next Seal or Swim Team.

Keep up the good work!

Swim Team had time trial last month and this month to qualifiy for the Divisional Championship in March 2021

In order to qualify for the Divisional Champioship swimmers need to have the times standards in each event.

Last day to qualify is March 7th, 2021.

Congratulation to Valentin Glivenko, Satvika Suresha and Kevin Wai for your qualification in Divisional Championship.!

You can all win a swim suit if you qualify for this competition, a Dynamo swim cap if you swim under 4 min in 200IM and Dynamo pen or CHAMPION RIBBON  if you got your best time in any event you want to be timed.


Please read the plan is on Dynamo website COVID-19 SAFETY PLAN/Documents and fallow the rouls

See you at the pool,

Lidia Menzies

Director of Swimming



"Build the Base, Train the Pace, Rest and Race"

by John Leonard


Simplicity is the Key In 51 years of coaching, I have learned the value of simplicity. When it comes to the topic of how to develop athletes from non-athletes, simplicity is the most important philosophy. The tendency for young coaches is to make things overly complicated and "sophisticated." While this might be "interesting" to elite athletes, it is counterproductive to developing non-athletes into athletes.

Part one: BUILD THE BASE You have to build the capacity of the athlete to do work. Building capacity necessitates improvements in strength, endurance, and "stroke endurance" (the ability to hold your best stroke for the race distance required). Coach Bob Bowman of Michael Phelps (and others) fame, literally calls this "Capacity Training" and tells us that it helps the athlete recover between swim efforts, between sets, from day to day and week to week and builds robust good health in the athlete. The intensity can be relatively low relative to race speed, and the technique should be the best possible and the main emphasis of the volume of training. Gradually (building the base), more work is done on lower and lower amounts of rest. There is a psychological improvement here also, learning to become comfortable while being uncomfortable. "Being uncomfortable" is how you get better. NO ONE improves by always being comfortable! Developing athletes have to become comfortable with being uncomfortable. Day to day consistency of coming to practice and training is critical here. In our program, I call it "Show Up" as the first of three Immutable Rules of Improvement.

Part Two: "TRAIN THE PACE" What pace? The pace required to complete the race distance in the time you are seeking as a goal time. That is different for every swimmer, in every season, in every race. What goes into this? Stroke rate and distance per stroke. World Swimming Coaches Association Swimmers must spend time consistently swimming and kicking at the pace you wish to achieve in the race, "or a little faster." You can't swim fast in a race by only swimming slowly in practice. (You may develop a beautiful stroke swimming slowly, but this is called "competitive swimming" which implies SPEED.) How much "race pace training?" Most experienced coaches would say the lower the athlete's experience level, the lower the percentage of race pace training. My simple recommendations:

• First, two years of the athlete swimming experience – 5-15% of volume swum be at race pace.

• Next three years – 10-20% at race pace.

• After that - Increasing very slowly from there. Much more than 20% of race volume at high intensity is very demanding and stressful for the athlete. Much of this is "neuromuscular training," teaching the nervous system to recruit muscle tissue more effectively to the task at hand. Early in an athlete's career, it is better to "undertrain" than overtrain this developmental aspect. Mature athletes (adults) can concentrate on this type of training much more effectively than children of tender age.

Part Three: "REST AND RACE." 1976 Head USA Olympic Coach Jack Nelson famously said, "The best training is RACING." Many coaches, especially those who have been successful with sprinters, would agree with him. Resting does not mean reducing work to nothing. The art of tapering to peak performances is frequently discussed but seldom studied for the simple reason that no swimmer or parent wants their child to be the "test subject." Most of what we know is anecdotal. Science is not as important here as the art of coaching. Rest provides mysterious benefits to the nervous system.

The best rest is SLEEP. In turn, this nervous system improvement results in significant performance gains. Please understand this. Those doing little work will not benefit from rest.

You have to REST from doing substantial work. Note: THE WORK COMES FIRST Age group swimmers have low muscle mass, swim primarily with the aerobic energy system, and benefit little from rest. 10-14-year olds, depending on physical maturity levels, may only rest 1-4 days heading for a major competition. A 13-18-year old will rest up to a week. Only at a mature age do rests (tapers) exceeding a week produce quality results. Resting young swimmers with low muscle mass, immature bodies, and low workloads, will be counterproductive. World Swimming Coaches Association However, RACING is beneficial at all ages as it "sharpens the saw" to teach swimmers how to be their best. It's the whole point of training to "compete." Lots of racing, low pressure (as "experiments" in technique development), pacing skills, and the ability to race and get your hand on the touchpad first, is essential. Indeed, for males, especially, it may be the central selling point of the sport. From the perspective of 51 years of helping athletes develop, "Keep It simple." • Build the Base, • Train the Pace, • Rest and Race. All the Best, John Leonard