Workout #3 Warm up: start into 200 choice swim @ 70% 8 x 50 descend by 2 :10 – :15 rest choice swim 50 easy Set #1 QUALITY :20 rest 8 x 50 odds 25 tarzan / 25 3 up tarzan sprint 2 down easy evens swim 10 fast strokes / 10 slow strokes repeat […]
Workout #1 Warm up: start into 300 reverse IM 25 kick / 25 swim @ 70% Set #1 :20 rest 2 x 100 IM #1 kick, #2 swim @ 75% 200 IM 25 kick / 25 swim @ 75% 4 x 75 @ 80%, IM no fly, odds kick evens swim 4 x 25 […]
The main goal of deck-based dryland (or simply “dryland”) within this program is to increase the overall density of work performed and to increase general working capacities. Another term for this is GPP, or General Physical Preparedness. A high level of GPP will not only increase general fitness, but help facilitate recovery from swim and […]
Dryland Training 1 – coinciding with Week 1 Faster Swimming Weekly Workouts Weekly points: Dryland workouts should follow swim practice or be separated by 4+ hours Separate these workouts by at least one day End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these […]
Weekly points: Dryland workouts should follow swim practice or be separated by 4+ hours Separate these workouts by at least one day End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these goals Basic strength and energy-system work If sore from dryland, include extra […]
Weekly points: Dryland workouts should follow swim practice or be separated by 4+ hours Separate the test workout from other workouts by at least two days End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these goals Use results from these tests to work […]
There are focus points and workout goals to consider listed before each week’s outline in the Faster Swimming seasonal plan. Fly kicking, breathing expectations, racing and race pace, total yardage with the % of kicking, and racing are all included, along with paddle sets, underwater kicking, turn considerations, and much, much more. The taper part […]
Today we would like to discuss three very important items that all coaches should include in their daily if not at least weekly workouts Let’s talk about Tarzan The first item I would like to talk about is Tarzan. Tarzan is used for speed purposes. The proper body position for Tarzan is with the head […]
I think as long as we keep thinking about the best ways to reduce drag with regards to each swimmers body type this stroke will continue to morph. As you all know there is a lot of motion in the breaststroke that creates drag and this reduction in drag will advance your swimmers the quickest in […]
Taper time is a well thought out process of preparing your swimmers for championships. Taper means QUALITY work and QUALITY recovery just to begin. Race Pace, Variable Speed swimming and kicking, Understanding the process of resting legs, etc are huge components of this 7 week preparation. The outlines will spell out exactly what distances […]