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The Start

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The forward start is one of the most ignored and misunderstood skills of swimming. Improving a start may only drop a small amount of time but this will be the difference between winning or losing and qualifying or not. A quality start allows swimmers to launch off the block sooner with greater speed, superior body […]

High Elbow

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There is a lot of information about teaching the high elbow in swimming and I feel there is a lot of misinformation. I ask you as coaches and seasoned swimmers to really think about the mechanics. RECOVERY OF THE STROKE: Most coaches just teach the high elbow in the recovery of the stroke with drills […]

Administering Test Sets – It’s Important!

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Please remember to test your swimmers regularly thru the 23 week season.  You can administer the following test sets every other week ending the week of your swimmers biggest meet of the year. The test sets will teach your swimmers to maintain race pace thru the season. You will notice the intensity of the sets […]

Starts – Muscular Engagement

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From a muscular engagement point of view the start is a well-timed and powerful contraction of the posterior chain.  The posterior chain is the series of muscles that have overlapping insertion points, forming a chain link like structure.  These muscles include the lower to middle back (erector spinae), glutes, hamstrings and the calves can even be considered a part of the posterior chain.  This group of […]

Hi / Lo Intensity Training for Big Meets

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The following explains a little of the peaking phase of training that we structure into the end of the season,along with some general ideas and considerations. Generally We most often use a Hi/Lo system of training sessions as we near our biggest meets.  “Hi” being high intensity, race pace work that includes more and more […]