st. A Look at the Work of Annie Voss from Catherine

Find out how to Prepare: St. A Have a look at the Work of Annie Voss from Catherine

Annie Voss She swam at an all-girls highschool in Brown Deer, Wis. Schroeder YMCA program. Wanting to proceed her single-sex schooling, she sends her sister, Mary Jane, to Minn, St. Paul in St. He adopted it to Catherine College.

Now in her fourth yr, Annie is a five-time CSCAA All-American (three first-team, two honorable mentions), seven-time MIAC choice, and four-time college document holder (200, 400, 800 free relay and 200 again). ). For Wildcats she additionally swims 200 (2:05.86) and 400 IM (4:27.79) she.

coach, Justin Zook, says, “Annie is an extremely fun-loving and approachable student-athlete who takes delight in her work ethic and willingness to step exterior her consolation zone. She leads the way in which out and in of the pool along with her voice and instance. Probably the most rewarding individuals I’ve ever labored with.

“After his first season, he took up swimming fairly shortly. His persona is revealed by way of sports activities: He has a witty humorousness and isn’t afraid to joke with our teaching workforce. He earned respect, is trustworthy in his speech and is a workforce chief who connects with the complete workers. He not often sits down throughout conferences and often asks how others are performing so he can perceive his targets.

“Annie is a student-athlete who wants to attach along with her teammates and training workforce to carry out at her peak. She is extremely discreet and does instructions very nicely,” Zook says. “Annie digests info shortly and listens nicely. His motivation modified considerably as he skilled extra private and workforce success. He has a singular expertise for executing race plans with out the necessity for somebody to race or prepare.

“In yr one, Annie needed to discover ways to adapt to our coaching system. We not often use percentages in our coaching, and we rely extra on seconds on a specific velocity or shade velocity chart. Most swimmers have a tough time adjusting originally as 80 p.c is so totally different from selecting the way it feels. Nonetheless, his effort in coaching has by no means been shaken,” Zook says.

“In coaching, he often ramps up his tempo all through the season, however after the break he actually begins to shine and strikes in direction of our championship match season. He is mission-oriented and even on powerful days he will get constructive outcomes from coaching and interprets them into high quality meet performances.

“CAN” ATTITUDE

In some ways, Voss is a poster little one for school swim advocates and proves the CSCAA’s promoting level: “If you need faculty swimming, there’s a spot for you.”

“I realized how particular Annie was in her first yr as a MIAC finalist at 400 IMs,” says coach Justin Zook. “It was an unimaginable entrance finish and it was nearly 12 seconds down from its earlier greatest.

“It was one of many first instances he actually embraced the ache of this occasion. I keep in mind reviewing the race plan for the finals and saying, ‘That is going to harm, however I do know I can do it’. He is had some belief points since highschool, and we have taken care of numerous them. That race advised me he believed he deserved to race at championship degree.

“One other milestone got here as we struggled for an appropriate mid-season NCAA qualifying time within the 400 freestyle relay. Because the anchor behind the three All-People, Annie was extremely nervous.

“When he cut up 51.9, he believed he belonged to an elite convention degree and will carry out on a nationwide stage.” (On the 2022 NCAAs, Voss re-anchored St. Kate’s 400 free relay for eighth place.)

SAMPLE SETS

#I
4x:
• 300 @ 5:00 (200 IMs + 100 specializations)
• 4 x 100 @ 2:00
R1: Fly with wings
R2: Again
R3: Chest
R4: Selection
all the way down to 100%
• 100 @ 4:00 (lively restoration)

Coach Zook: “This set was made on the finish of final September. It was one of many first units the place Annie actually began competing with NCAA IM qualifiers Jordyn Wentzel (second in 2022, 200 IM) and Hannah Svendsen. In the beginning of the season, we fly slightly extra and swim. Within the backstroke, his greatest time was simply 59.6, going from 1:08 to 1:02. On the finish of the exercise, I took them to 200 IMs for time. Annie went to 2:12, simply seconds behind her greatest time.

3x:
• 1 x 100 @ 1:30 (from blocks – flight)
• 3 x 100 @ 1:40 (again – breast – free)
• 1 x 100 @ 1:20 (experience)
• 1 x 300 @ 800 (kicking – swimming – lively restoration)

Coach Zook: “The set above was performed in October/early November when our middle-distance youngsters had been doing damaged 500s. Moreover, Annie went to 4:28-4:30 on IMs and I am beginning to suppose we’d as nicely minimize 400 IMs. This additionally satisfied Annie that she may do it as Hannah Svendsen had received a ‘B’ minimize of 4:26-4:28 in the identical set the earlier yr. These two had been nice coaching companions. Each 200 and 400 IMs, in addition to 200 fly and 200 again swim, making a lot of these units work rather well for each.

Early Season 2022

#I
3x:
• 2 x 200 @ 3:00 (#1 100 IM, 100 clean; #2 clean, unfavourable bin)
• 1x {2 x 100 @ 2:00 (R1 fly, R2 again, R3 chest)
#1, unfavourable cut up/wall focus, #2, 200 steps (1:05, 1:02, 1:14)
{2 x 75 @ 1:40 (R1 again, R2 nozzle, R3 free)
200 steps (:46, :53, :43)
{2 x 50 @ 1:05 (R1 nozzle, R2 free, R3 fly)
Sooner than 200 tempo
• 100 @ 400 (lively restoration)

#I
1x:
• 1 x 100 @ 2:00 (200 tempo run – 2 x 50, relaxation :10)
• 1 x 50 @ 1:00 (again 200 steps – :30)
• 1 x 50 @ 1:00 (chest 200 steps – :35)
• 1 x 50 @ 2:00 (experience 200 tempo – :30)
• 1 x fin
150 @ 3:00 (100 kicks 90%, relaxation:10, 50 dash free)
• 4:00 hit
2:00 relaxation

1x:
• 1 x 100 @ 2:00 (again 200 steps – 2 x 50, remaining :10)
• 1 x 50 @ 1:10 (fly at 200 tempo)
• 1 x 50 @ 1:10 (chest 200 steps)
• 1 x 50 @ 2:00 (experience 200 steps)
• 1 x fin
150 @ 3:00 (100 kicks 95%, relaxation:15, 50 sprints free)
• 4:00 hit
2:00 relaxation

1x:
• 1 x 100 @ 2:00 (chest 200 tempo – 2 x 50, relaxation :10)
• 1 x 50 @ 1:20 (200 pitch tip)
• 1 x 50 @ 1:20 (200 steps again)
• 1 x 50 @ 2:00 (experience 200 steps)
• 1 x fin
150 @ 3:00 (100 kicks 100%, relaxation:15, 50 sprints free)
• 4:00 hit
2:00 relaxation

1x:
• 1 x 100 @ 2:00 (200 free tempo – 2 x 50, remaining :10)
• 1 x 50 @ 1:30 (200 pitch tip)
• 1 x 50 @ 1:30 (again 200 steps)
• 1 x 50 @ 2:00 (experience 200 steps)
• 1 x fin
150 hits “ridiculous velocity” (It is a Spaceballs reference!)
275 lively recoveries
200 IM “ridiculous velocity” (Annie went 2:12 on this on the finish of the exercise)
300 lively recoveries

#MidDistance
2x (Jordyn Wentzel/Annie Voss):
• 1 x 125 @ 2:15 (choice, rowing, follow, rowing, follow, swimming)
• 1 x 125 @ 2:15 (choose, row, construct, drill, construct, swim)
• 1 x 100 @ 2:00 (IM, “plaid velocity” is one other Spaceballs reference!)
Wentzel 1:03.0, Voss 1:05s
Coach Zook: “‘Plaid velocity’ is predicated on Jon Urbanchek’s shade chart, however we created our personal colours/labels.”
• 1 x 100 @ 1:40 (IM, “plaid velocity”)
• 1 x 100 @ 1:20 (IM, “plaid velocity”)
• 1 x 100 @ 2:00 (finger fins, distance per stroke, breast)
2:00 relaxation

2 instances:
• 1 x 125 @ 2:15 (choice, rowing, follow, rowing, follow, swimming)
• 1 x 125 @ 2:15 (choose, row, construct, drill, construct, swim)
• 1 x 100 @ 2:00 (50 ends, 50 reverses)
(200 tempo + 2 seconds is the goal)
• 1 x 100 @ 1:40 (50 again, 50 chest)
(200 tempo+3 seconds goal)
• 1 x 100 @ 1:20 (500 free steps or higher)
• 1 x 100 @ 2:00 (finger fins, distance per stroke, breast)
2:00 relaxation

Photograph courtesy: