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By Rick Curl

Swimming Technique October - December 2001 Feature Article

Training Tom Dolan for Sydney 2000
With Olympic gold in the 400 IM in 1996 and 2000 as well as World Championship gold in 1994 and '98, and as the world record holder in the sport's most challenging event for longer than any other swimmer, Tom Dolan can lay claim to being the greatest all-around swimmer in history. This article outlines the training that led to his Olympic gold medal and world record in Sydney last year.

A great competive attitude_the ability to train "at a level greater than his competition" and the desire to improve technical flaws_all contibuted to Tom Dolan's phenomenal performances in Sydney. In May 1999, Tom underwent significant knee surgery following an injury on the basketball court. Although the surgery was a success, he was faced with a three-month, twice-daily extensive rehabilitation program, and for the first time in his senior career (12 years), the inability to train in the pool. Anyone who knows Tom understands the challenge that he faced. His exceptional level of self-confidence was predicated on his belief that if he "out-trained" his competition_he could not be beat. Additionally, the likelihood of complete recovery and use of his knee was always questionable. Later that year in July, one of Tom's heroes, his grandfather, passed away. Dr. Dolan was the first family death that Tom had to deal with. Tom knew he was at the crossroads in his career. We had often discussed during the previous two years what motivated him to continue to train at the pace needed to be the best at the 400 IM. He had accomplished all the sport had to offer_Olympic gold, world record, three-time American record holder, two-time World Championship gold, NCAA Swimmer of the Year, two-time Swimming World U.S. Swimmer of the Year. There was truly no tangible objective that he had not accomplished. Following many painful conversations in June and July, I put forth the proposition in simple terms: if you want to make a run at Sydney, do so on your own terms. Train in the manner that provided you your greatest performances in 1994 and 1995_and, above all, have fun! By the end of July while I was at junior nationals, I received a fax (see copy of fax at right) from Tom, and I knew he was ready! He chose to close the circle of his swimming career with his club team. A one-dimensional, focused environment was what he felt he needed to finish his career with best times. I challenged him to devote total commitment to his training. Confucius said: "He who chases two rabbits at the same time will catch neither." Tom was willing to bypass lucrative endorsement opportunities as well as sacrifice the lifestyle of a normal 24-year-old for a shot at a personal best time and another Olympic gold medal in Sydney. The charts on the following pages will help us explore the components of Tom Dolan's training plan_a partnership between coach and swimmer: precise, yet flexible; always goal-oriented; always seeking out excellence from stroke techniques to breakthrough physiological performances:

  • Table 1. Energy System Development (Primary Energy System Emphasis, September 1999 through August 2000)
  • Table 2. Dryland Program (Seasonal Phases, September through August)
  • Table 3. Season Plan (Training Plan, August 1999 through August 2000)
  • Table 4. Test Set Results
  • Table 5. Technical Issues (Stroke/Turn Technique Development)
  • Table 6. World Record Swims (Subjective Comparison)

    Final Preparation for U.S. Olympic Trials
    The transition, rest and taper phase of Tom's training program has always been based on two premises:

  • Consistent training to improve fitness levels when followed by a gradual rest and taper period (elimination of stressful, anaerobic bouts of exercise) will result in fast swimming;
  • Improvement of technical flaws over a season will result in greater muscle memory in the race.

    Tom's first phase of transition rest was five weeks out from U.S. Olympic Trials. For ten days, we would continue the same cycle of stroke emphasis, but reduce the anaerobic expectations by 50 percent. Tom would still attend 9-10 training sessions. In phase 2 (rest), Tom would eliminate Tuesday afternoon, which gave him a recovery period from Tuesday morning until Wednesday afternoon. Also, Friday morning was focused strictly on stroke technique. The final phase (taper) encompassed the two weeks leading to the 400 IM. Tom trained eight to nine sessions each week with reduced volume, and only on every other day, "hard pace" challenge. His volume steadily decreased until three days before the 400 IM, when he focused on rehearsal for his event day. He needed a minimum of 3,500-plus meters to warm up adequately and 1,500 to warm down. Therefore, on race day, with prelims and finals, he was swimming approximately 10,000 meters.

    Conclusion
    Cal Ripken and baseball, Michael Jordan and basketball, Jack Nicklaus and golf, Bill Gates and business, Tom Dolan and swimming. Great men of passion, great performers under pressure, the best at what they do. How have these men reached the status of greatness? I believe the common thread is passionate preparation by intense finishers. Since I began coaching Tom Dolan when he was 13, the plan for success has been driven by the notion of intensity and volume_or intense volume. Simply stated, our goal has been to train more yardage/mileage at a greater intensity than any of Tom's competitors. This philosophy, when married to Tom's keen desire to win, has produced the greatest individual medley swimmer of all time. Overcoming obstacles has always lifted Tom to exceptional performances. Medical challenges, family crisis, the loss to Tom Wilkens in March 2000, and the great Australian men's 400 free relay world record on Day 1 of the Olympics, served only to bring out the best in Tom. His most successful seasons until Sydney were 1994-95 in which he set an American record in April 1994 and world record in September 1994, then swam the NCAA performance of all-time in March 1995. In 2000, after 11 months of intense volume, he accomplished the apex in our sport: the only American swimmer to capture a gold medal in world record time at the Olympic Games in Sydney. Six years after setting the world record in Rome, Tom Dolan was crowned the greatest IMer of all time.


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