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.
Saigon Swordfish – Competitive Swimming Club
NEW! Saigon Swordfish Site 2 at ACG/AIS Thu Thiem Campus Pool, East West Highway (from District 2 on the way to the new Saigon River tunnel)
Saigon Swordfish (SwF) - Training for competitions. Represent your school and/or Club. Must know 4 strokes.
Sailfish (SF) - Learn the 4 Competitive Strokes. Must be able to swim 25m without stopping.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturdays Coming Soon! |
| SwF 3:30-5 PM | SF 4-5 PM | SwF 4-5:30 | SF 4-5 PM | SwF 3:30-5PM | Saturdays Coming Soon! |
In its first full year of existence, the Saigon Swordfish grew form 6 – 35 swimmers and attended its first International Competition – The Phuket Invitational. This year will mark the addition of an Assistant Coach + an added Group. The Swordfish will now be split into 3 Training Groups, Gold, Silver and Bronze. The training for the Silver and Gold Groups will be expanded to 3 evenings per week; Mondays, Wednesdays and Fridays.
All Saigon Swordfish members will learn the full Michael Belmes “Drill Progressions” program. Videos of all the advanced drills are available to all Swordfish swimmers free-of-charge at the Michael Belmes Aquatics website, www.michaelbelmes.com
Swordfish Gold Group – The top Swordfish group will focus on advanced stroke development, racing techniques, race strategies and endurance interval training. Swimmers will learn about Training Cycles and how to Taper for big swim meets. Gold Group members will be encouraged to attend as many local and international competitions as possible. Admission to this group is by invitation only from the Head Coach. New swimmers may try out for this group.
Swordfish Silvers – The best of the Swordfish’ younger swimmers, the Silver Group will combine stroke development with age/size appropriate endurance training. Swimmers in this group will be encouraged to attend as many local and international competitions as possible. Admission to this group is by invitation only from the Head Coach. New swimmers may try out for this group.
Swordfish Bronze Group – The Bronze Group is the entry level group for the Saigon Swordfish. Swimmers will be introduced to advanced stroke techniques and endurance training. Bronze Group members will be encouraged to attend as many local competitions as possible and international competitions when they are ready.
Swordfish Training Schedule and Fees
Lifetime Membership Fee* – $100 for 1 Swimmer, $130 for 2 swimmers, $150 for Family of 3+
All continuing Swordfish Swimmers (including Sailfish) are automatic members.
$10 per session - 10% discount for FULL BLOCK TERM PAID IN ADVANCE
Gold Group Mondays, Wednesdays and Fridays from 5 PM – 6:30
Coached by Michael Belmes + Assistant Coach
Silver Group Mondays, Wednesdays and Fridays from 5 PM – 6:30
Coached by Michael Belmes + Assistant Coach
Bronze Group Tuesdays and Thursdays from 5 PM – 6:30
Training Program by Michael Belmes. Coached by Assistant Coach
*Lifetime Membership implies continual training (summer break is not included). Without prior authorization from the Head Coach, memberships may be cancelled upon cessation of training or late payment.
AIS Swim Squad
In only its 2nd Year. AIS moved up to 2nd Place locally in the Primary Division and 3rd in the Secondary Division ahead of schools with a much longer swimming history and travelled to Singapore, Bangkok and Phuket for international swim meets.
Max and Jay Russel scored the most points for AIS this past year while Viet Anh Nguyen and Minh Quan Bao Nguyen won the Most Improved Awards. Lucie Ebel and Mia Semjanov each won the Coaches Award Trophy.
AIS Swim Squad Photo
AIS Water Polo
The AIS Water Polo Team Trains on Saturday mornings from 11 AM - 12:30 PM at the AIS Sports Centre. The program is open to all good swimmers from any school, 10 years old and above including adults.
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.
Generally, no Saigon Swordfish coach will give private training sessions. The only time we would do it is when there is no scheduled training (Summer Break etc…) and a swimmer needs to get in shape for a big meet or trial.
Reputable Age-Group Coaches believe that swimmers that benefit the most from training are those that stick with it the longest. We also know that private or very small group training is the most boring for swimmers. Swimmers in private training are more likely to quit at a younger age than swimmers in a large group. Younger swimmers may be quite happy to please their parents and train privately. Unfortunately, when those swimmers reach the “Age of Rebellion” (12-14 for girls and 13-15 for boys) and they can’t quit school, swimming is often the first to go. It’s already very difficult the keep swimmers in the water through high school. Private training makes it more difficult.
USA Swimming did a study using the Top 100 list and found that only 11% of the top-ranked 10/unders are still ranked as 17/18 yr. olds. There are 3 main reasons for this, 1 – Size (smaller 10 yr. olds developed and caught up to their larger opponents. 2 – Loss of enthusiasm. 3 – They quit.
The Age-Group Coaches job is to give the best training possible while trying to keep young swimmers enthusiastic about swimming. Private training defeats our purpose.
Yes.
Instructors give swimming “lessons” from the water when there is no swimmer that can properly demonstrate a technique. There are reasons why coaches don’t get in so often. 1 - It is better to let a swimmer demonstrate a proper technique because it makes the swimmer proud that he/she has learned the drill/stroke correctlyand is able to stand above the rest of the group. 2 - Being in the water lessons my field of vision. I can see the entire group from the pool deck but only those within a few metres when in the water. 3 – When a coach gets in the water, the swimmers tend to feel that this is “easy time” or “play time.” With the Sailfish Pre-Comp Group, I get in every lesson (yes, lesson not training session). With the Bronze Group (the bridge between lessons and training sessions) the coach will get in but not as often. The Silvers get less “in water instruction” while the Gold Group will receive even less. This is absolutely standard in every good swimming program around the world. I get in the water at the beginning of every year while the team is learning/reviewing our Drill Progressions. After that I will get in when necessary.
There is no secret. Proper strokes and hard training make improved times. Overtrained swimmers will improve more for a while, until they burn out or quit. Swimmers newer to the program will improve more than swimmers who have been in the program for a longer time. The key is to make the program as fun as possible while still developing proper strokes and teaching hard work. Most top coaches and their swimmers think that winning and receiving recognition for improved times is more fun than being in a “fun program.”
Every great coach that I know has relied on personality and good humor in order to keep things light and fun. Coaches that rely on games and doing fun things end up spending less time on what really makes swimmers improve, proper strokes and difficult training.
Generally those under 8 years old and beginners should start at 2 sessions per week. For 8 – 10 year olds, 3 is fine. For serious 10 year olds +, 3 – 5 is ok. For extremely serious, nationally ranked swimmers, 13 years old + more than 5 could be discussed.
The body changes during puberty and often the “best stroke” before puberty is not the best after. Reputable coaches train for IM’s (4 strokes) with only a bit of specialization until after puberty.
Only if you want him/her to quit or lose enthusiasm when they reach the Age of Rebellion. This is classic overtraining and does nothing except make great 10-12 year old swimmers and pleases the parent a lot more than it pleases the young swimmer. The swimmers who were held back a bit at a younger age will be more enthusiastic and will catch up when the time comes.
The easy rule is 1 per month. Unfortunately in Vietnam we aren’t yet able to join that many. The goal is 10-12 swim meets during the school year.
1 year is usually split into 3 or 4 Training Cycles. Each cylcle culminates in a “Big Meet.” I split a training cycle into 4 sections, Drill Review, Endurance, Strength and Taper.
The Endurance Phase workouts will consist of sometimes longer swims (introduced slowly since most swimmers here don’t like swimming long distances) while the Strength Phase will focus more on shorter swims. The endurance and strength gains made during these phases will last for 3 weeks. That is where the Taper comes into play. The Taper lasts from 2 – 3 weeks right before a Big Meet. The focus is on Real Raqce Pace and Sprinting. Total Load is reduced over the 3 weeks to just warmup and sprints the last couple days. With a proper Taper, speed and endurance are both maximized for hopefully the best results.
Age-Group swimming is not fair. Usually with just a little training, the big kid will win. Often though the big kid doesn’t realize that he/she is winning mostly because of size. In the long run, the smaller kid who learned his/her strokes, took defeat with grace and kept on trying will get the most out of swimming and probably will pass the big kid at around high school age.
Tall parents, better than average flexability, double jointed in the elbows for backstrokers, extra flexability in the knees for breaststrokers, strong lower back for butterfliers, better than average side to side hip rotation for freestylers, longer than average arms and legs, good concentration, above average intelligence, kids who save (they understand long-term goals), swimmers with parents who give unconditional love and don’t worry about who won.
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