Dave Krotiak Presentation

Pacific Coaches
Opening Comments
• Acknowledgments
• My coaching background
• Transition from Westmont Swim Club (middistance program to Fox Valley Swim Team)
• Title for the talk today.
Selecting and Working with
Staff Members
• Club goals and type of team, now and future
plan. Decisions made by the direction of Head
• Traits I look at when adding staff. The same
goes for BOD members.
• Roles of Assistant Coaches and how they
• Fox Valley Coaching staff profile
Selecting Assistant Coaches
Traits I Look For:
Knowledge- What is your specialty
Mutual Respect
Fun, Laughter
Longevity with the program
Can you teach/coach
Communication Skills
Fox Valley Swim Team
Coaching Staff
Head Coach: Dave Krotiak- 31 years coaching, Age group- Senior and National Level, IL BOD SR Vice Chair
8 and under: Lauren Gary- School teacher, coaching 8 years, and four years head park district coach
Megan Tillston- school teacher, coaching 1 year, and 5 years lesson program
Meghan Mason- just started- no one loves swimming more
9 and 10: Jan Jensen- 30 years coaching
Cathy Wilkens- 8 years coaching and school teacher
Devin Kummer- 5 years coaching and runs a park district pool for 3 years
11 and 12: Jason Niforatos- 10 years coaching and school teacher
Jan Jensen- 30 years coaching
Ashley Cusack- 2 years coaching and school teacher
Jim Paejko- “Man of Many Talents,” 12 years coaching and mechanical engineer
13 and 14: Len Penkala- 20 years coaching and school teacher
Ashley Cusack- 2 years coaching and school teacher
Senior: Dave Krotiak
Chad Allen- 12 years coaching, current H.S. Boys Head Coach, Aquatic director, and school teacher
Brandon King- 2 years coaching and current H.S. Girls Head Coach
Len Penkala
Jason Niforatos
9 and 10 Blue Gr: Gretchen Parejko- 12 years coaching, school teacher, and Head H.S. Track Coach
11 and 12 Blue Gr: Dave Krotiak
Developing National Level
Talent in Multiple Age Groups
Keep it Simple!
Organizational structure to business plan now to future
Goal setting athletes, staff, BOD, team and beyond
Changing athletes perspective and expectations
Competitions and camps
Technique, technique, Technique
Pyramid training schedule
Dryland to strength training
Using resources outside your club
Developing Sprinters
• Optimum body position per movement
• Distance per movement x rhythm x speed (stroke rates)
x power
• Graphing out the race design
• What I look for when training, different coaching
positions on the deck
• Perspective to changing perspective
• Using the stop watch to get stroke and kick rates
• Kicking, volume, intensity
• Breast technique and speed work
• Freestyle technique and speed work
Test Sets
There are three test sets I like to run in three week patterns beginning in the second month of
the season. These sets are modified one month prior to tapering by cutting the volume of the
set in half. Depending on the athlete’s development and events the taper period is two to four
weeks. These sets are listed below.
5 x 100’s Here’s how I work it. First, we start out by only doing three to establish the athlete’s
fastest repeat time doing the same stroke, athlete’s choice. Second time we do all 5x100’s
based on the 3 x 100’s. The goal is to make all five as soon as possible! Once an athlete misses
the interval they have to rest five seconds and then try to make the interval time even if it’s the
last one. Each time they make an additional hundred on the interval it’s considered a success.
When making all five the athlete and coach chose a faster interval for the next time based on
making only three out of the 5 x 100’s. The last time we do the set in the last month of the
season we only do three! Reason for the set: to build mental toughness and build second half
speed in 200 meters events.
10 x 50’s Kicking on 1:30, one minute rest and then 2 x 50’s on 2:00, followed by 4 x 25’s on
1:30. The athletes chose their best stroke with a kick board or not. The goal: hold fastest repeat
time for all 10 x 50’s, on the following 2 x 50’s the athlete tries to drop two seconds off of the
10 x 50’s best repeat time, last are the 4 x 25’s is power and production so the goal is to take
the best average time of the 2 x 50’s split it in half and drop two more seconds on ALL 4 x 25’s.
Athletes working without a board have a great opportunity to work on their kicking underwater
on these sets! Last month of the season we do 5 x 50’s, then 1 x50’s, and 4 x25’s. Reason for
the set: develop explosive kicking underwater and above. Huge motivator for other kick sets!
Two Sets of 4 x 100’s on 2:30, two minute rest between sets with a loosen fifty: goal is to repeat
the athletes shaved and rested back one hundred of their goal two hundred race. Then move to
4 x 50’s on 1:30 right after the last one hundred sendoff: goal is to repeat the athletes shaved
and rested back fifty of their goal one hundred. Last month of the season we do only one set of
4 x 100’s and 3 x 50’s. Reason for set: targeting second half sprint speed of races. Also during
this time I’m taking stroke rates and measuring distances off the wall.
In addition, daily work on 15 yard blast outs both kicking and swimming.
Submitted by: Dave Krotiak
Fox Valley Senior Dryland Program
This is a dryland program I started in 2003 to help develop our
athletes due to a lack of pool time to remain competitive during
the Spring. The goal at the time was to increase our strength,
cardio, agility, and over all athleticism. It became much more!
What I started with was two minutes cycles per exercise, and
forty-five seconds rest. After a few years it developed into three
minutes and thirty seconds per cycle, and thirty seconds of
switch time. Now included in the switch time was a set of either
ten: push-ups, squats, or abs exercise.
Dryland Program: Stations
Medicine Ball: with a partner, two hand chests throws, standing Russian twist, woodchopper, overhead throws,
All Out Med Ball Throw Against Wall: athletes throw the ball against the wall as hard as possible twenty
seconds on with ten seconds rest.
Abs: crunches, toe touch (L position), bicycles, penguins, 45 degree twist-feet up.
Rope Climb, 25 Feet: athletes try to make as many cycles as possible. However, when an athlete stops on the
rope they must come down. Variations: arms only, arms only with L-position, arms only three up - two down
repeat going up the rope and down (very hard!)……just for fun do it in an “L” position.
Abs Station Roman Chair: athlete is in a machine with no weights, thirty seconds on and off- knees to chest,
knees right side than left side, move form 20 degrees to “L” position.
Pull Ups: ten at a time, some athletes will need assistants to reach ten straight. Doing as many cycle’s as
possible. Regular, with towels, hands wide, side to side over bar.
Tubing From Pull Up Bar: butterfly pulls, chest press, rotator exercise, triceps extensions. This is low stress!
Med Ball Abs: five – six athletes in sitting position with feet up in a circle playing catch. Two athletes catch both
in sit position, than one standing-and one sitting.
Squats: eight–ten squats resting fifteen seconds. Two push-ups/two jump and streamlines repeating ten times,
resting twenty seconds.
Jump Ropes: consistent pace for the cycle. More advance athletes changing speed every twenty seconds.
Cardio Room: stationary bike and running machine, stair stepper, and elliptical.
Coaches Challenge: at the end when all cycles are complete there is always one more team challenge! This
could be on the ropes, sand bag race, stair run, etc. Usually, fun and rewarding.
Submitted by, Dave Krotiak

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