Michael Belmes has over 25 years coaching experience, from beginners through National Record Holders. He has coached 3 USA High School All-Americans, the Vietnam National Water Polo Team to its first international win at the Southeast Asian Games and the Elite Development Group of Swimmers in the Philippines to 6 National Records and 29 National Capital Region Records. As the founder and Executive Director of the non-profit Swimming For Scholarships Organization, Michael helped over 40 students from low-income families in the Philippines earn Full College Scholarships through his swimming training. Michael was also the Head Age-Group / Head Masters Coach of the Campbell Wavemakers Swimming Club in Campbell, California, USA and Head Coach of Los Gatos High Schol Boys Swimming and Water Polo.
Michael currently teaches at the Australian International School, Ho Chi Minh City and is Head Coach of the AIS Swimming Squad while running the Saigon Swordfish Swimming Club and Lessons Program which is open to all.
Does your child train all year but only swim in a few competitions? (Training with few competitions creates a bored swimmer that is more likely to quit) Does your child go to a school with no swimming program? Would you like your child to learn the LATEST techniques AND go to more competitions? Join the Saigon Swordfish and your child can supplement his/her school training with WORLD CLASS training AND compete in swimming competitions locally and internationally (Bangkok, Singapore, Phuket, etc…). Open to swimmers 7 years and above with good knowledge of the 4 competitive strokes.
Schedule
Tuesdays and Thursdays from 4:30 – 6 PM at the AIS Sports Centre
Fees
$ 9 per session for advance payment of full term block
$10 per session for advance block payment (2 or more)
$12 for 1 lesson
25% off for advance block payment of Tuesday & Thursday
Pre-competitive group for children 6 years and above will focus on learning butterfly and breaststroke through Coach Mike’s “Drill Progressions” programme while building on the foundations of freestyle and backstroke. Introduction to aerobic training, rules / regulations and technical racing skills.
Schedule
Saturday mornings from 10 AM – 11 AM
Fees
$ 9 per lesson for advance payment of full term block
$10 per lesson for advance block payment (2 or more)
$12 for 1 lesson
Water safe children 6 years and above will learn to swim freestyle and backstroke through Coach Mike’s “Drill Progressions” Program. Certificates will be given upon completion of 25m swim with good technique.
Schedule
Saturday mornings from 9 AM – 10 AM
Fees
$ 9 per lesson for advance payment of full term block
$10 per lesson for advance block payment (2 or more)
$12 for 1 lesson
The AIS Swim Squad has successfully completed its first year of competitive swimming by placing 3rd in the UNIS Invitational in Hanoi. By beating such notable (and experienced) teams as Saigon South International School, Shanghai Community International School, Hanoi International School and Vientiane International School, AIS has proven that they will be a force to be reckoned with in the near future.
Niko Linh Janssen, Jeremie Luong and Ali O’Sullivan won Outstanding Swimmer Awards while 16 of 22 AIS swimmers took home medals from UNIS.
The AIS Water Polo Team will begin training this coming school year, 2011-12 and will be split into teams of 18/under, 15/under and 10/under.
Michael Belmes “Drill Progressions”
Body Position – Freestyle
Do Side Kicking on BOTH sides.
Body Position – Freestyle in slow Motion
Freestyle Drill Progression
Get more information and learn why you do each drill at practice
10-Beat Catchup : 10 kicks in Streamline Position / "S Pattern" Pull + Recovery with 1 arm / Back to streamline and 10 kicks / "S Pattern" Pull + Recover with the other arm (Flip the water, lift your elbow and drag your fingertips on recovery)
10-Beat Shark : Same as 10-Beat Catchup except STOP Recovery in the "Shark Position" with wrist NEXT TO (not touching) forehead and elbow up high
10 - Beat Side-Side : 10 kicks in the "Side Kicking" Position (shoulder OUT of the water / back arm flat on the surface / Pull down and Recovery at the same time / 10 kicks and repeat with the other arm.
6-Beat Continuous Arms : 6 kicks per stroke / arms never stop
Freestyle Drill Progression in Slow Motion
Backstroke Drill Progression
Get more information and learn why you do each drill at practice.
Wrist to Wrist Backstroke Kick : Kick on your back in the wrist to wrist position
10-Beat / 2 Arm Backstroke : 10 kicks in the Wrist to Wrist position / Pull both arms at the same time (question mark pull) / Thumb 1st on recovery then rotate to wrist to wrist position.
10-Beat Side / Side : 10 kicks Side Kicking while touching chin to shoulder / Pull and Recovery at the same time (touch shoulder to ear on recovery)
6-Beat Continuous Arms : Full Backstroke with 6 kicks per stroke
Backstroke Drill Progression in slow Motion
Butterfly Drill Progression
Get more information and learn why you do each drill at practice.
Underwater Dolphin : 6 kicks underwater (Dive down as far as you can)
6-4-2 Butterfly : 6 Kicks Underwater then pull and breath / 4 kicks underwater then pull and breathe / 2 kicks then pull and breath
3-3-3 Butterfly : 3 strokes right arm (side breathing is ok) / 3 strokes left arm (side breathing is ok) / 3 strokes both arms ( 1st kick with arms in front / 2nd kick halfway through your pull -- RACING BUTTERFLY)
Racing Butterfly : Alternate breathing or breathe every 3rd stroke
Butterfly Drill Progression in Slow Motion
Wave Breaststroke Drill Progression
Get more information and learn why you do each drill at practice.
2-Beat Dive : Streamline position / Lift the head and heels at the same time / kick and DIVE down for 3 seconds / kick again up to the top (3 more seconds) / 6 seconds total underwater.
Breaststroke / Dolphin : 1 pull and breath / dolphin kick and DIVE down for 3 seconds / dolphin kick again up to the top (3 more seconds) / 6 seconds total underwater.
2 - Beat Cobra : Drive hips forward on the pull (Cobra Position) / pause 1 second / Kick and DIVE down for 3 seconds / kick again up to the top (3 more seconds) / 6 seconds total underwater.
3-2-1-0 Cobra : 1 pull and 1 kick - 3-second glide (feet should come out of the water on the glide) / then 2-second glide (feet come out a bit less) / 1-second glide (feet come to the top) - Zero Glide
Pulldown : Push off and streamline 3 seconds / 1 Full Pull and glide 3 seconds / kick up to the top (make sure head breaks the surface before you start your 1st pull)
Wave Breaststroke Drill Progression in Slow motion
Head Swimming Coach at Australian International School & Saigon Swordfish
Head Coach Elite Development Group: Manila based Philippine National and Jr
National Team (6 National Records / 29 NCR Records set)
Head Coach Vietnam National Water Polo Team (Best ever SEA Games Result)
Head Coach Los Gatos High School Swimming and Water Polo (3 All Americans)
Head Age Group Coach Campbell (California) Wavemakers - 150 member club (Best 1
year improvement in history of Zone Championships)
Former Pacific Association Record Holder (Top Regional Swimming Association in the
World)
#1 Ranked in the USA 2 Times (see USA Swimming Top 10 Archives: 1976)
Top-10 Ranked in the USA Numerous Times (see USA Swimming Top 10 Archives:
1972, 1974, 1976, 1978)
High School and College All-American: 1978, 1979, 1980 (see NISCA All American
Archives at woodswimming)
CCS California High School Swimming Champion - 3 Events: 1979 (see boys Swim &
Dive History – CCS)
Training Approach and Methods
The goal of the age-group swimming coach is to train swimmers to the highest standard while keeping things fun and interesting to insure that each swimmer enjoys the sport and its rewards for many years (hopefully through high school). This theory is the norm in the United States and Australia, the two most successful swimming countries.
Michael Belmes “Drill Progressions”
Stroke drills are the foundation of proper technique. Coach Mike has developed his own set of drills through decades of coaching beginners through National Record Holders. Each drill focuses on one facet of the competitive stroke. The next drill builds on the preceding drill and adds another facet. The progression of drills ends with the full stroke. Coach Mike teaches power drills using the body core and the modern “Wave Style” of breaststroke.
Registration and Payment for all Saigon Swordfish programs will be made at the AIS Sports Centre Office located at the far end of the basketball court.
Contact – 3744 6960 ext 126 or sportscentre@aisvietnam.com
AIS Sports Centre
36 Thao Dien Road (next to An Phu Supermarket)
District 2, HCMC