Love your swimming
Moving to our last session before the ACAMIS swim meet, even though swimmers are tapering off with a decrease in volume and heavy training work, there is still a need … Continue Reading Wednesday – breakout technique and sharpen up
We have a big meet this weekend and have come off 3 weeks of heavy work, so it is time to freshen up. Descending sets are a good way for … Continue Reading Monday – Taper descent
Warm-up 400m – 2 x (100m F/S, 50m single-arm Fly, 50m B/S) 8 x 25m F/S Descend #1-4 and #5-8 @40 Main Set All swims must be performed at just … Continue Reading Friday – Quality IM work
Still working on building strength and endurance through vertical kick work. Combining vertical kick hold with vertical kick blasts. Warm-Up 200m Choice with fins 8 x 50m F/S with fins … Continue Reading Wednesday – Developing a strong 50 Freestyle
This is a tough kick set that helps swimmers build high end fitness and strength for racing. We introduced swimmers to vertical kick blasts today. To perform a vertical kick … Continue Reading Monday – Vertical Kick blasts
We did the following set today to help swimmers with enduring the discomfort of the final 25 metres in a 100m metres race. It also helps swimmers to pace their … Continue Reading Developing 100m race speed endurance
Every time we practice starts in or out of the water, I place strong emphasis of swimmers doing the following in a streamline position: Chin to chest, looking down at … Continue Reading The importance of streamlining off the wall
This is a great set for improving both 100 and 200 IM speed and endurance: Warm-Up 200m (50 F/S, 50 B/S, 50 single arm Fly, 50 F/S) 4 x 25m … Continue Reading Wednesday – Building IM speed
The amount of splash a swimmer makes when kicking does not indicate how hard they are kicking, nor does it indicate how strong their kick is. The splash in a … Continue Reading Vertical kick – helping swimmers develop a strong kick
This set is designed to develop leg strength for sprint work, so that sprints can be swam more explosively. We use a vertical kick with fins to develop this strength, … Continue Reading Monday – Vertical Kick with Sprints
Warm / Up: 100 F/S, 100 B/S 4 x 25 Build @45 secs Main Set 400 F/S FAST broken @100m for 20 secs (swimmers substitute 1 minute plus start time … Continue Reading Friday – Building middle distance speed
Warm Up Lanes 1+2 200 Choice + 4×50 B/S kick 15 secs rest between each one) Lanes 3+4 250 Choice + 6×50 B/S kick 15 secs rest between each one) … Continue Reading Wednesday – 25s and 75s
Giving swimmers immediate feedback is now possible using iPads and an app called Video Delay. Our swimmers experimented with this app during technique sessions, so they could view our they … Continue Reading Giving swimmers feedback while in the pool
Warm-up 200 choice 2 x (4 x 25 F/S Kick @50 seconds) *Descending 1 to 4 and 5 to 8 Numbers 1 and 5 are easy and numbers 4 and … Continue Reading Monday – Back end 100m speed
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Over 70 swimmers travelled to Shanghai for the SCIS invitational swim meet in October. I thought it would be a good idea if we can begin to create videos from … Continue Reading SCIS Invitational 2016