A Look at the Work of Rising Star of the World, Ilya Kharun

Pattern Units: A Take a look at the Work of Ilya Kharun, Rising International Star of Sandpipers Of Nevada

Arizona State recruit Elijah Aaron Impressively wrapping up the 2022 lengthy course season. Specifically: After the robust World Cup match in November, he felt able to problem the world junior butterfly information. Representing Canada (he’s a citizen by delivery) on the FINA World Quick Course Championships, he left Melbourne with three Canadians, two world junior information and a pair of medals: bronze within the combined 200 medley relay and silver within the 100 butterflies.

Kharun set his first WJR (and Canadian nationwide document) in 50 flies, finally hitting 22.28 and dropping 2 %. by Andrei Minakov 2020 signal. He completed eighth within the prime three partitions in his a hundredth flight, however returned dwelling with a rating of 49.03 within the closing 25 meters, capturing silver simply behind him. Chad le Clos and half a second quicker than China’s by Li Zuhaho 2017 customary.

A lifelong swimmer, Kharun has been a member of the Sandpipers of Nevada since he was 5 years outdated, aside from a really temporary time in 2019. Cirque de Soleilshe finally deserted gymnastics to swim.

As Sandpiper progressed via the coaching teams, Kharun was uncovered to a sequence of mentors and recovered. A member of the membership’s nationwide crew, the 18-year-old is “most likely vying for the title of the crew’s hardest employee. The essential degree of labor is greater than most,” says Coach jake des roches. “It is sensible, takes suggestions and is keen to make adjustments. It is an enormous profit to our boy group and brings them with them in a optimistic means.”

Picture Courtesy of: Peter H. Bick

Benefited from Kharun Koç by Ron Aitken ardour for quantity and love of open water coaching. He received the USA Swimming Nationwide Junior 5K championship in April 2021. He took the 7.5K crown in 2022. “Ilya loves racing and enjoys challenges on the open sea,” says Des Roches. “His success within the open sea, together with the dash butterfly within the pool, offers an concept of ​​what he can do in short-term free occasions. They’ve an awesome freestyle vary. He thinks he has 19 in it, and I do know it might go underneath quarter-hour in 1650.”

The Future Solar Satan is extremely versatile, as evidenced by his 11 lengthy summer time nationwide qualifying instances and his constant 900 and even 1,000 level rating. The mega-distance strategy allowed Kharun to point out exceptional enchancment in his major strokes, significantly the 200-yard butterfly, the place he went from 1:57.99 in 2020 to 1:42.39 in 2021. by Luca Urlando 15-16 NAG registration (since restored, Kharun has been granted Canadian citizenship).

SAMPLE WORKOUTS

Under are examples of Ilya Kharun’s coaching over the previous few years:

October 2022 AM (SCY) – Age 17
Nationwide 1 (Coach Ron Aitken)
• 400 warm-ups
• 12x {75 @ 1:30 + 25 @ :30
75: 50 drills + 25 swims
25: dash
3 rounds per hit, IM order reversed
• Progressive IM: 4 rounds
1 x 25 flights @ :30
1 x 50 tip/again @ :50
1 x 75 fly/again/chest @ 1:10
1 x 100 IM @ 1:30
1 x 200 free destructive compartments @ 3:00
• 6 x 50 @ :50 – variable dash choice
• 6 x 75 free instances from a dive at roughly 3:00 am
Ilya went from 33-mid to 32-low
• 6 x 25 free instances from a dive at roughly 1:30 am
A shot to 1-5, Ilya’s common is 9.2. Earlier than quantity 6, Ilya was advised to attain 8, Coach Des Roches stated he had by no means seen 8 seconds 25 free earlier than and it might be nice if Ilya did! He obtained too shut and touched at 9:00 earlier than he challenged the quantity 6 hand contact.
• 18 x 100 @ 1:25 IM Pull – medium ratios, doubles quick
• 600 cooldowns

KOÇ DES ROCHES:

• Whereas definitely not probably the most spectacular or difficult train on paper, Ilya’s performances that day had been a few of the most spectacular I’ve ever seen and are an awesome show of labor ethic on the subject of pushing your self.
• Ilya was conserving the 1:50s low for his 200 destructive scatter at the beginning of observe. He decreased his 75-dive from 33 to 32-low and was nonetheless capable of free-pump 9-low 25s into the ft.

October 2021 PM (SCY) – Age 16
Nationwide Elite (Coach Ron Aitken)
• 1,000 free warm-up mixes and IM workout routines
• 16 x 50 @ :50 variable dash choice
• Quick tempo: 3 rounds
8 x 25 picks @ :45 – price medium, doubles quick
4 x 75 prime (fly) @ 20s relaxation finest common
• Free kick: 9 rounds
1 x 200 kick @ 3:15
1 x 100 kicks for time at 2:00
• 600 cooldowns

KOÇ DES ROCHES:

• This was an early season coaching session that Ilya did with Coach Ron Aitken within the first 12 months of the coaching group. I imagine a part of Ilya’s potential to always race quick all through the season and from one match to the following is because of his consideration to element on speed-focused units like this one. Ilya himself pays consideration to underwater distances and consistency of instances in the perfect average-type units. Flying within the 75s, Ilya was always within the 42s with a number of 41s.
• One factor that may be ignored is Ilya’s freestyle skills. It is rather sturdy in kicking, pulling and swimming units. Through the batting set, Ilya was doing a number of repetitions of 1:10 and beneath 1:10 in 9 rounds.

July 2021 Afternoon (SCY)
Nationwide Prime Minister (Coach Michael Kinross)
• 400 warm-ups
• IM Preset
4 x 100 IM switches at 1:50
3 x 100 freestyle pink @ 1:20
4 x 100 IM key drills @ 1:40
2 x 100 freestyle purple @ 1:15
4 x 100 IM go swimming @ 1:30
1 x 100 freestyle blue @ 1:10
• 10 x 400 IM @ 4:50
Elijah swam above them at round 4:25
• 1 x 400 IM damaged – 4 x 100 @ 20s relaxation
• 4 x 100 destructive divisions free @ 3:00
• Paddles: 2 rounds
4 x 75 @ 1:10 backstroke – 5-10-15m UW per wall
8 x 25 @ :40 breaststroke – proportions overhead chest, equal chest swimming
• 800 cooldowns

KOÇ DES ROCHES:

• This examine was achieved throughout Ilya’s summer time observe after sophomore 12 months of highschool and a few month earlier than his first nationwide lower. The ten x 400 IM is at all times difficult for swimmers in several methods, however Ilya’s coaching was actually beginning to take form this time round. Ilya was floating round 4:25 in his 10 x 400s IM with a damaged swim time of 4:09.
• With research like this, İlya began to enhance his potential to swim quick on the finishes and to complete the races within the second half.

April 2021 – After the competitors cycle
+ OW Junior Nationals – Age 16
• warming up
600 straight (75 picks + 25 positions 11 drill free)
• Preset: 2 turns
5 x 50 fast flips and finishes @ :50
6 x 25 @ :30 good spin from the center of the pool
1 x 300 @ 4:00 300 touchdown 100s
• Predominant Set: 100s @ 2:01 problem
N x 100 @ 2:01
– You need to return earlier than the summit! (drop set)
– Males began at :45 (so make #1 = 1:15)
– The ladies began at :40 (so make it #1 = 1:20)
• Chest Work
12 x 25 @ :30 (4 drawers – 3PO – 2PO – 1PO x3)
60s relaxation
6 x 75 @ 1:00 (50 nozzles + 25 free)
• 600 cooldowns

KOÇ DES ROCHES:

• This exercise was achieved in Ilya’s sophomore 12 months of highschool after a cycle of competitors on the GAIN Invite and Open Water Nationals/Junior Nationals.
• Ilya was very profitable on this set. At this level, he was not an overconfident swimmer every day.
• Made the 50s 100, however backed out noticeably within the third 25 in 49 and went once more within the final 25, which went to 50.2 for the 100. Nonetheless a extremely good outcome, but it surely was clear that Ilya would profit from extra incentives to assault the center half of races just like the third 25 and 50.

February 2020 (LC, Pre-COVID) – Simply turned 15
Senior Elite, mixture coaching with Nationwide Prime (Coaches Dwight Gravley and Michael Kinross)
• warming up
400 warm-ups
3 x 100 free kicks @ 2:00
12 x 50 free @ :50 – likelihood drill, doubles DPS
• Preset: 2 turns
1 x 400 @ 6:00 – final 100 purple
1 x 300 @ 4:30 – final 100 purple
1 x 200 @ 3:00 – final 100 purple
• 200s free
9 x 200 free @ 2:30
• 12 x 50 reverse drill @ 1:05
• Backstroke: 2 rounds
2 x 50 @ 1:00 – 15 meters as a spin drill adopted by a straightforward swim
1 x 100 @ 2:00 fast
• 300 cooldowns

KOÇ DES ROCHES:

• This train was achieved as an interval problem for the 200s free lengthy course. On the time, Ilya was in our Senior Elite group, which is the transition group from our age group to nationwide applications. The primary focus of this group is to discover ways to get snug with being uncomfortable and begin pushing your boundaries by way of schooling.
• The 200s LC at 2:30 isn’t sluggish and Ilya, who is just 14 years outdated, has taken this problem properly into a brand new vary. He made 5 out of 9 200s, which was an awesome efficiency for him on the time.

* * *

In mid-January 2023, on the finish of a exercise, Kharun did 100 units of IM pulls, 20 of which had been 1:02 within the dash. “He seemed so relaxed all the swim, however he labored laborious till the top. He is working laborious for what he desires to be. He is positively particular and will likely be an actual addition to that coaching group at Arizona State,” says Des Roches.

Picture courtesy:

Michael J. Stott is an ASCA Stage 5 coach, golf and swimming creator. The critically acclaimed coming-of-age golf novel “Too A lot Loft” is in its second version and is offered from retailer.Bookbaby.com, Amazon, B&N and worldwide e book distributors.