League Or Masters 7 Week Workout Manual
Now Available as an eBook
or in Print!
the eBook for $18.95
7 Week Summer League and Masters Manual gives
you the tools to build a shorter seasonal plan that prepares you
or your swimmers for increased physical strength and stability starting
with your core.
Brad has been documenting this 7
week season for years and tweaking it as needed based on new ideas
and the abilities of his swimmers. The daily yardage amount on the
7 week plan can be tailored to your needs based on the time you
want to train. This program can be adapted to swimming 2-3 or up
to 6 times a week, with any yardage amount you desire to swim.
Practice Techniques (partial from book intro):
1. Racing –
The drive to win close races to recover from mistakes and overtake
your competition, the desire to win!!!! Some swimmers have that
desire and others must be taught. You must add racing sets in your
workout. Each swimmer must have the ability to start and stop speed
(variable speed) throughout the season, no matter what phase of
training you are currently involved. Drafting then passing, stagger
starts and racing different abilities of swimmers in practice must
be some part of a
2. Race Pace
– This isn’t sprinting to exhaustion but creating the
speed that will be needed to achieve goal times for each event.
Let’s take the 100 free for our example: let’s say your
goal is to swim a 48.00 in the 100. In order to achieve this swim
we must create and instill muscle memory at this speed. You will
need to maintain 12.00 while swimming 25’s and 24.00 speed
while doing 50’s. You can eventually work up to 75’s
and broken 100’s (breaking them at different distances) and
fi nally a 100 from the block before you actually swim your big
race. This will give you the confi dence needed for the big race.
Start the season with enough rest at each desired distance to achieve
race pace goal speed and as the season continues lessen the rest
interval and achieve the same result. If you are tired on a given
day that you want to do race pace then you must give yourself enough
rest to achieve race pace. This doesn’t have to be the main
set but just the last 10 minutes of a desired workout. Please remember
to do race pace during the aerobic phase of the season and during
holiday training. Race pace develops muscle memory and helps create
speed and power. Remember that your dryland program is important
and must coincide with this type of training. You will do more race
pace as the taper progresses. Recovery and overspeed sets are as
important and must be incorporated with race pace. Training with
speed and power in the water and during dryland will enhance everything
you are trying to achieve in your program.
– Creating and enhancing muscle memory with the possible speed
of a time not yet achieved in a race. Creating speed in short spurts
helps train the fast twitch muscle make-up of
every swimmer. Cords are a wide spread example usually incorporated
during the taper or resting phase of a season and should be used
throughout. Overspeed can be achieved off starts and walls and during
very short distances or with correct tarzan swimming.
4. Tarzan for speed
purposes – Swimmers that do water polo use tarzan to
see the ball. They are strong, have arm speed, upper body strength
and usually are great at kicking. Wow, everything you need for sprinting!
Sprinting doesn’t always mean short distances. 200’s
are now in the sprint category. If you have ever seen Diana Munz
swim she has great kicking skills that were evident in her swims
off each wall and at the end of distance events. She shows variable
speed and power in the
distance events with her upper body and legs.
5. Recovery and dryland
– These two categories make most people nervous. Proper recovery
must be part of each workout phase and the dryland program must
match. You must constantly change body part emphasis in your workouts
to ensure recovery. Hard work should alternate legs, core and upper
body. That doesn’t mean if you are recovering the legs you
can’t work the arms. You need to alternate upper and lower
body between dryland and swimming. You can alternate within each
set, from set to set, from workout to workout or week to week. Add
a true recovery workout once during the week and see how you respond
the next day. Maybe you even need a day offas in MENTAL RECOVERY.
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