I’m the player to be named later.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC


8x{1 x 50 on 1:00 IMO Kick EN1
{1 x 50 on :50 IMO fisted EN1

1x{1 x 400 on 5:40 Free EN1
{1 x 400 on 6:00 I.M. EN1
{1 x 400 on 6:30 non-Free Stroke EN1
{1 x 400 on 5:40 Free EN1

1 x 100 on 2:00 CH EZ REC

1x{3 x 200 on 2:45 Free EN2
{4 x 150 on 2:00 Free EN2
{5 x 100 on 1:20 Free EN2
{6 x 50 on :45 Free EN2

4 x 50 on 1:00 CH EZ REC

5,000 Yards

Why's he calling me meat? I'm the one driving a Porsche.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:15 fistedDR/Dr/Swim EN1

8 x 25 on :45 Sprint Medley SP3

1x{1 x 500 on 6:45 Free EN2
{2 x 200 on 2:55 I.M. EN2
{4 x 50 on 1:00 Fly/Free Build EN2
{3 x 50 on 1:05 Fly FAST EN3
{1 x 800 on 10:00 Free EN2
{2 x 25 on 1:00 Sprint SP3

1 x 150 on 3:00 CH EZ REC

3,500 Yards

Sears sucks Crash!

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC D IM 0:50

8 x 100 on 1:30 rotate 25 IMO thru EN1 S FRM 0:45

8 x 50 on 1:05 IMO Kick EN2 K IM 1:05

2x{1 x 200 on 3:00 IM EN2 S IM 0:45
{1 x 50 on 1:00 Free EN1 S FR 1:00
{1 x 200 on 3:00 IM EN2 S IM 0:45
{1 x 100 on 1:45 Free EN1 S FR 0:52
{1 x 200 on 3:00 IM EN2 S IM 0:45
{1 x 150 on 2:15 Free EN1 S FR 0:45
{1 x 200 on 3:00 IM EN2 S IM 0:45
{1 x 200 on 2:30 Free EN3 S FR 0:38
{ up and down once

5 x 50 on 1:10 Breath Control 6-2 HO S FR 1:10

1x{4 x 100 on 1:20 Free EN1 S FR 0:40
{3 x 100 on 1:15 Free EN2 S FR 0:38
{2 x 100 on 1:10 Free EN2 S FR 0:35
{1 x 100 on 1:05 Free EN3 S FR 0:32
{ 1 minute rest
{3 x 100 on 1:05 Free EN3 S FR 0:32
{ 1 minute rest
{3 x 100 on 1:30 Free EN3 S FR 0:45
{ 1 minute rest

1 x 100 on 2:00 Dive Start EN3 S FR 1:00

5 x 50 on 1:10 CH EZ REC S CH 1:10

6,300 Yards

I don't know, but it do present mind-boggling possibilities.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:30 free EN1
{1 x 75 on 1:10 back EN1
{1 x 50 on :55 brst EN1
{1 x 25 on :25 fly EN1

1x{5 x 75 on 1:20 25dr/25kick/25FAST free EN1-EN3
{5 x 75 on 1:30 25dr/25kick/25FAST choice EN1-EN3

10 x 50 on 1:30 37.5 yards FAST/12.5 ch ez SP1

6 x 100 on 1:40 breath 3,5,7,9,11,ASU by 100's HYP

10 x 25 on :45 sprint 12.5 yards/ch ez 12.5 yards SP3

4 x 50 on :55 ch ez REC

3 x 50 on 1:20 t-bird power sweep REC

4,000 Yards

Well, how would you know? YOU been in the majors?

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5 x 100 on 1:40 free Dr/Quick Dr/Sw/Build EN1

4 x 25 on 1:00 MOPS SP3

5x{3 x 50 on :45 free Descend 1-3 EN2
{1 x 150 on 2:00 free Build EN2

1 x 600 on 8:00 Back or 500 Breast EN1

3,000 Yards

I never expect to lose. Even when I'm the underdog....

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 75 on 1:15 25fr/25dr/25strk EN1

9 x 50 on 1:00 25kick/25swim build the 50 EN2

8 x 25 on :45 MOPS SP3

6 x 100 on 1:30 brth 3,5,7,9 by 25's HYP

2x{1 x 75 on 3:00 free SP2
{1 x 50 on 1:00 chez REC
{1 x 50 on 3:00 strk SP2
{1 x 50 on 1:00 chez REC

7x{1 x 100 on 1:30 im EN2
{1 x 100 on 1:30 back EN2
{1 x 100 on 1:30 free EN1

5,000 Yards

Clear the mechanism.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

2x{1 x 200 on 3:00 100free/100im EN1
{1 x 200 on 3:00 100im/100free EN1
{1 x 200 on 3:00 im EN2
{1 x 200 on 2:40 free EN2

10 x 50 on 1:10 build/FAST EN2

8 x 25 on 1:00 MOPS (middle of pool sprint) SP3

1x{1 x 500 on 7:15 400free/100strk EN2
{1 x 400 on 5:45 300free/100strk EN2
{1 x 300 on 4:15 200free/100strk EN2
{1 x 200 on 3:00 100free/100strk EN2
{1 x 100 on 1:30 strk EN2

3x{4 x 100 on 1:30 free EN1
{4 x 25 on 1:00 choice sprint SP3

4 x 100 on 1:30 free EN1

6,000 Yards

Four or five little things make one big thing.

1 minute rest between sets

1 x 200 on 5:00 rev IM Drill REC

4 x 300 on 5:00 200Fr/100IM EN1

5 x 100 on 1:40 50 stroke drill/50 free swim EN2

1x{5 x 50 on :55 free/stroke Build EN2
{5 x 50 on 1:00 free/stroke descend 1-5 EN1-EN3
{5 x 50 on 1:10 free/stroke FAST EN3
{5 x 50 on 1:00 CH EZ REC

4 x 25 on 1:00 Sprint Medley SP3

1 x 100 on 2:00 CH EZ REC

3,100 Yards

Fatigue makes cowards of us all.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 100 on 1:40 50 fisted/50 swim EN1

1x{1 x 400 on 5:30 free EN1
{1 x 200 on 3:00 free EN2
{1 x 100 on 2:00 free FAST EN3
{1 x 50 on 1:00 free FAST EN3
{6 x 25 on 1:00 sprint medley SP3

5 x 100 on 1:30 free mdps EN1

1 x 300 on 5:00 stroke EN1
freestylers go a 500; backstrokers go a 400;
flyers dr/sw; drill opt for all

6 x 50 on 1:10 stroke BPA EN3

5 x 50 on 1:00 chez REC

12 x 75 on 1:30 stroke drill EN1

4 x 75 on 4:00 stroke dive start sprint SP2
choose stroke from upcoming championship

5 x 50 on 1:00 CH EZ REC

5,000 Yards

You wanna live forever?

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:30 free EN1
{1 x 100 on 1:40 stroke or IM EN1
{1 x 100 on 1:20 free EN2

11 x 75 on 1:20 25stroke or free/50 back EN2
descend the 25's cruise the back

5x{1 x 25 on 2:00 dive start sprint SP3
{1 x 25 CH EZ

2,875 Yards

Lemon yellow sun

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

6 x 150 on 2:30 50fr/50k/50bk EN1

6x{1 x 75 on 1:45 choice kick EN1
{1 x 50 on 1:00 FAST free kick EN3

6 x 50 on 1:00 free fisted EN2

8 x 100 on 1:30 free pull EN2

3 x 200 on 3:00 negative split each 200 by EN2
about 5-10% effort

8 x 50 on 1:05 stroke drill EN1

8 x 125 on 3:00 IM w/ xtra 25 stroke EN3

3 x 50 on 1:20 t-bird power sweep HYP

5,200 Yards

Do flowers grow around here?

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

2x{1 x 200 on 3:00 free EN1
{1 x 200 on 3:05 strk/50 fr EN2
{1 x 200 on 3:10 im EN2

5 x 50 on 1:00 free drill/swim focus on technique EN1

1 x 50 on 5:00 for time SP2
(dive start in heats)

12 x 100 on 1:30 back rotate 25 strk through EN2

{10 x 50 on 1:00 stroke bpa EN3
{3 x 50 on 1:00 chez REC
{10 x 50 on 1:00 free bpa EN3
{3 x 50 on 1:00 chez REC
{10 x 50 on 1:00 stroke/free technique EN1

3 x 50 on 1:20 t-bird power sweep HYP

4,950 Yards

It's not "show friends." It's show *business*.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

4x{1 x 100 on 1:30 50dps/25fisted/25build to 85% EN1
{3 x 50 on :55 drill/swim stroke EN2
{1 x 100 on 1:30 im EN2

9 x 25 on 1:00 sprint medley SP3

4 x 50 on 2:00 free FAST! SP1

3 x 75 on 4:00 stroke FAST! SP2

8 x 75 on 1:20 Swim/Kick/Swim free EN1

2 x 500 on 7:00 boss EN2-EN3

5 x 50 on 1:00 stroke ez EN1

1x{3 x 50 on :40 stroke EN3
{1 x 300 on 4:00 free EN2
{3 x 50 on :40 stroke EN3

3 x 50 on 1:20 t-bird power sweep HYP

4,950 Yards

Yup, we've got uniforms and everything....

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

2x{5 x 50 on :45 free EN1
{4 x 50 on 1:00 stroke EN1

6 x 25 on :45 MOPS SP3

6 x 50 on 1:00 choice kick EN1

2x{1 x 100 on 2:00 75 free/25 kick build EN2
{1 x 100 on 2:00 50 free/25 kick build/25 FAST EN3
{1 x 100 on 2:00 25 free/25 kick build/50 FAST EN3
{1 x 100 on 2:00 25 kick build/75 FAST EN3

8 x 75 on 1:10 free work the exits, 3 hh's EN2

1 x 500 on 7:00 free catchy-uppy's EN2
(4-5 people per lane, last place person sprints past the
others before the next turn, next 25 the new last
person sprints to the lead before the next turn)

3x{6 x 50 on 1:00 stroke/free FAST EN3
{4 x 25 on :40 CH EZ REC

5 x 100 on 1:45 breath 3, 5, 7, 9 HYP

5,250 Yards

JUST a bit outside

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 50 on :55 IMO/strk EN1

9 x 150 on 2:15 rotate 50 stroke thru EN2

6 x 50 on 1:20 stroke swim/kick SP1

4 x 50 on 1:00 ch ez REC

10 x 50 on :45 pace work for 200/500 EN3

1 x 100 on 2:00 chez REC

3,150 Yards

Pease Porridge Hot

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

6 x 200 on 2:45 Free EN1

1x{4 x 100 on 1:40 (25 2-2-2, 25 swim) Fly EN2
{4 x 100 on 1:30 Back EN2
{4 x 100 on 1:45 Breast EN2
{4 x 200 on 3:30 IM FAST EN3
{5 x 50 on 1:00 CH EZ REC

2x{5 x 50 on 1:00 Free BPA EN3
{5 x 50 on 1:00 Stroke BPA EN3
{3 x 50 on 1:00 CH EZ REC

8 x 25 on 1:00 Sprint Medley SP3

5,250 Yards

I eat my peas with honey

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

2x{3 x 50 on :50 EZ EN1
{3 x 50 on :50 Med EN2
{3 x 50 on :50 Build to FAST EN2-EN3
{6 x 50 on :50 desc 1-6 EN2
{3 x 50 on :50 EZ EN1
{first time through free, second stroke

2x{6 x 25 on 1:00 free sprints SP3
{5 monkey jumps, climb out, dive in, sprint, climb out, 5 pushups, slide back in

5 x 200 on 2:50 Free EN1

4x{1 x 50 on 1:15 Stroke FAST SP1
{1 x 75 on 2:15 Free FAST SP1
{2 x 25 on :45 stroke FAST SP1
{1 x 75 on 1:15 Free EZ EN1

1x{5 x 50 on :45 Free EN2
{5 x 50 on :50 Free EN1
{5 x 50 on :55 Free EN1

5,150 Yards

I am going to live through this even if it kills me.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC 0

10 x 75 on 1:15 fr/ch/fr EN1

6x{1 x 50 on :55 choice fisted EN1
{1 x 25 on 1:00 ch sprint medley SP3

10 x 100 on 1:30 back EN2

6 x 25 on 1:00 CH sprint medley SP3

1 x 100 CH EZ

2,750 Yards

I am not so think as you drunk I am.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 100 on 1:40 free 75S/25K EN1

12 x 75 on 1:15 flutter kick w/ fins EN2

12 x 50 on 1:20 free BPA EN3
3 hand hits off each wall

12 x 25 on :45 free no breather HYP

12 x 12.5 on 1:00 sprints SP3

5 x 100 on 1:30 50back/50free EN1

3,950 Yards

Mama Said Knock You Out

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

9 x 50 on :55 transition turns EN1

6 x 100 on 1:40 descend 1-6 EN2

1x{1 x 100 on 1:20 free EN3
{1 x 100 on 1:40 50back/50stroke EN2
{1 x 100 on 1:15 free EN3
{2 x 100 on 1:40 50back/50stroke EN2
{1 x 100 on 1:10 free EN3
{3 x 100 on 1:40 50back/50stroke EN2
{1 x 100 on 1:05 free EN3
{4 x 100 on 1:40 50back/50stroke EN2
{1 x 100 on 1:00 free EN3

5 x 50 on 1:00 chez REC

20 x 25 on 1:00 10 monkey jumps/climb out & dive/25 kick SLOB EN3

40 x 50 on :50 free with climb outs+5pushups EN2

5,600 Yards

I ain't sayin she's a gold digger

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:25 Free EN1

5x{1 x 200 on 2:40 Free EN2
{1 x 200 on 2:50 rotate 50 stroke through EN2

5 x 50 on 1:00 CH EZ REC

1x{1 x 400 on 5:00 Free EN2
{5 x 100 on 1:40 IM EN1
{6 x 50 on 1:00 stroke kick SLOB EN2
{3 x 200 on 3:30 Breast EN2
{7 x 100 on 1:40 Back EN1
{6 x 75 on 1:15 free [25fisted/25catchup/25swim] EN1
{6 x 100 on 1:30 free BPA EN3

3 x 50 on 1:00 CH EZ REC

7,250 Yards

I can ride my bike with no handlebars

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 75 on 1:15 fr/bk/fr EN1

4x{1 x 300 on 4:00 free EN2
{3 x 50 on 1:00 stroke BPA EN3

6 x 75 on 1:15 back EN2

20 x 25 on :30 fly EN2

1 x 100 on 2:00 chez REC

3,750 Yards

Intergalactic planetary. Planetary intrgalactic.

1 minute rest between sets

1 x 300 on 4:30 rev IM D/K/S REC

5x{1 x 100 on 1:40 rev IM EN1
{1 x 100 on 1:40 25free/25back/25free/25 CH kick SLOB

6 x 25 on 1:00 sprint medley SP3

5x{1 x 75 on 1:30 CH 25drill/25quick-drill/25build
{1 x 50 on 1:00 CH swim/kick

5x{1 x 75 on 5:00 free FAST SP2
{1 x 50 on 4:00 stroke FAST SP2

5 x 200 drill-kick-swim-kick-drill REC

start work/relay take offs

3,700 Yards

Who controls the present controls the past.

1 minute rest between sets

1 x 300 on 4:30 rev IM D/K/S REC

1x{5 x 100 on 1:30 Free REC
{4 x 100 on 1:35 IM EN1
{3 x 100 on 1:20 Free

6 x 75 on 1:30 FK or DK EN2

6 x 175 on 2:40 [150 free, 25 FK SLOB]
hold best time in 200 +:10

4 x 25 on 1:00 Back/Brst Turns SP3

8 x 75 on 1:20 50Back/25BrstFAST EN1-EN3

6 x 50 on 1:00 Free Technique EN1

2x{4 x 100 on 1:20 Free EN2
{3 x 100 on 1:15 Free EN2
{2 x 100 on 1:10 Free EN2
{3 x 50 on 1:00 CH EZ REC

6 x 25 on 1:00 free sprint with climb outs SP3

1 x 100 on 2:00 CH EZ

6,350 Yards

Who controls the past controls the future.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 50 on :55 IMO/Choice non-free EN1

3x{1 x 200 on 2:40 free EN2
{1 x 300 on 4:30 100IM/100IM/100IM EN2

4x{3 x 50 on :50 IMO drill/swim build the swim EN2
{1 x 75 on 1:05 free EN1

8 x 25 on 1:10 10 monkey jumps/climb out/ EN3
25 free fast

vertical kicking and deep water bobs

3,500 Yards

Tough Guys

Boys and girls are different. Of course they are! We all know this and yet somehow we manage to forget it when it is expedient to do so. In swim practice we forget it all the time. To make things easier we will throw all swimmers of a certain skill level or speed into a lane, group, or practice slot. How often do we take the time to consider the different needs of most boys and girls.

Generally speaking, our sport is filled with girls. We have plenty of them joining the sport every day. It's great to have them coming out for the sport. But what do we do now that Michael Phelps is such an icon? We are already experiencing an influx of male participation in swimming. How do we take care of these new participants? How do we retain them?

Let's start by treating boys like boys. Boys need different types of attention and different types of structure than girls. Think I am wrong? Why are sports like football, basketball, and hockey so popular? Why are sports like snowboarding and skateboarding so popular? Different answers for each question, but we in swimming would do well to take a lesson from each.

Team sports (football, etc.) are popular, in part, because of the professional leagues that exist at the highest levels, but also because of the machismo associated with them. Team sports get lots of press and media coverage. Individual sports have some macho aspects too, but have you ever see adults hanging out at the skateboard park? Of course not. Boys like boarding because of the loose structure and minimal adult involvement. Nothing like getting away from the parents for a few hours, wearing clothing that adults hate, with long hair that adults hate more.

Our job as swim coaches is to try to provide the best of both worlds. We need to coach, but we need to stop short of criticizing or nagging. We need to let them have space, but we also need to make sure they don't get hurt. We need to challenge them, but in a way that leaves them feeling tough... like young men. All the while we need to avoid judging things like appearance, hair, clothes.

My advice to swim coaches everywhere is to try to separate boys and girls in practice. Have a guys lane. Give the boys specialized workouts. Sure, they need technique and conditioning, just like the girls, but then give them something different, fun, and macho. Make sure boys know about Jammer suits. Many a boy has left the sport because of the tiny Speedo brief. Make sure the boys get to be boys.

I have a set which I call "Tough Guys". A Tough Guy is a 50 (25 Fly, 25Free). The boys line up behind a lane and dive in one after the other. The fly is sprint to the other end, climb out, touch the wall, dive back in and sprint free back to the starting side, climb out and do 5-10 push ups. They can be more aerobic by making the interval close together, or more of a speed set by making the interval longer.

The main thing is that the boys feel good about the set. For one thing, the set is called "Tough Guys". They are really working hard... and fast. They are not thinking about technique or yardage, they are just having fun. Heck, with the 12 & Under boys, I even have them do their best Incredible Hulk/Michael Phelps muscle flex impression after each 50 (right after the push-ups).

Choosing the right coach for a group of boys is important. He/she should be cool under fire, creative, and high energy. To coach boys it is important to be able to "check your ego at the door". Boys will push you if they think you will respond like "every other adult" in their life. They need to know what is right, what is wrong, and what is expected of them. Lay these things out clearly and consistently. If you are able to communicate these things and then deal with infractions fairly, you will have their respect.

Have a boy's respect and you will have a swimmer!

I am, therefore I'll think

1 minute rest between sets

1 x 300 on 6:00 rev IM D/K/S REC

10 x 50 on 1:00 Strk Dr/Fr Sw EN1

8 x 50 on 1:00 Strk K/Flttr K SLOB EN2

8 x 25 on 1:00 Sprint Medley SP3

8 x 200 on 3:15 50Fly/100Fr FAST/ EN3
50 Fly Build

5 x 100 on 2:00 Breath Control HYP

3,500 Yards

Anything worth dying for, is certainly worth living for.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5 x 200 on 3:30 d-k-s-k-d by 200's EN1

4x{3 x 50 on :55 free swim/kick EN1
{2 x 75 on 1:10 back EN2
{1 x 200 on 3:00 breath 3,5,x,3 EN2/HYP
x -->total of 4 breaths on 3rd 50

12 x 50 on 1:00 choice open turn work EN2+

3 x 50 on 2:00 CH FAST SP2

5 x 50 on 1:15 25sprint/25ez SP3
3 across wake swims

4,300 Yards

Did you throw a trident?

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 50 on :55 imo/fr EN1

1x{4 x 200 on 3:10 im EN1
{3 x 300 on 4:00 free EN2
{4 x 100 on 1:30 im EN2
{3 x 200 on 2:50 free EN2
{4 x 75 on 1:10 im EN2
{4 x 100 on 1:30 fr EN1
{4 x 25 on :30 im EN3
{5 x 50 on 1:00 free REC
{1 x 200 on 2:30 im EN3

5 x 50 on 1:00 chez REC

6 x 200 on 3:10 50strk/50fr/50strk/50fr EN2

6,100 Yards

He's got flies in his eyes

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

8 x 100 on 1:40 50brst/50free EN1

10 x 75 on 1:20 50 fly or brst/25 fk or dk EN2

15x{1 x 25 on :25 fly EN2
{1 x 25 on :30 fly EN2

10 x 50 on :50 back EN1
6:28 AM 3,100 Yards

Black Beard's Delight

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 200 on 3:10 back EN2
{3 x 50 on :55 brst EN2

20 x 25 on :30 fly EN2

4x{1 x 300 on 4:00 free timed EN3
{1 x 100 on 1:30 im timed EN3
{4x 25 on :45 CH EZ REC

5 x 100 on 1:40 free breath control HYP
breath 3/5/7/9 by 25's with at least 3 hh's off walls

20 x 50 on :55 free EN3

5 x 50 on 1:00 chez REC

6,300 Yards

By the beard of Zeus!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 50 on :55 IMO/free EN1

4x{15 x 100 on 1:15 free EN2
{4 x 50 on :55 back EN1

5 x 50 on 1:00 CH EZ

7,950 Yards

Knights of Columbus, that hurt!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{5 x 100 on 1:30 Free EN1
{4 x 100 on 1:35 IM EN1
{3 x 100 on 1:20 Free EN2

1 x 100 on 2:00 CH EZ REC

1 x 600 on 8:00 back EN1

4x{1 x 100 on 1:40 any 2 non-free Strks FAST EN3
{1 x 100 on 1:40 free EZ EN1

1x{3 x 100 on 1:20 Free EN2
{3 x 100 on 1:16 Free EN2
{3 x 100 on 1:12 Free EN2

5 x 50 on 1:00 CH EZ REC

4,150 Yards

Keep Your Core Connected

It is simple physics. The more you keep your body inline, core connected, the more efficient you will be moving through the water. Regardless of the stroke you are swimming, it pays to keep this simple fact in mind.

We have all seen swimmers that snake back an forth in the water during freestyle of backstroke. Likewise we have seen the fly swimmer who rears clear out of the water just to dive down deep for the next stroke. Or perhaps it was a breastroker who bobbed her head up and down like a chicken through each stroke cycle. These are all examples of swimmers who are not keeping their strokes connected.

Think of the plastic or wooden toy snake. With all of those hinges through it's body you can see that if you tried to push it through the water that it would just coil up and not go very far in the water. All of the energy of the forward motion in the water gets absorbed into the coil of the snake... energy is lost. That lost energy greatly diminishes efficiency. By improving your body's connectivity you will improve your efficiency... that means more speed in your swimming.

Take a toy torpedo. The kind you find in backyard pools and bathtubs. These rubber toys are a great example of efficiency in the water. When you push or throw one of these through the water, they really go! The rigid design allows nearly all of the forward energy of the release to go into forward motion of the torpedo... very efficient!

When swimming you want to keep your core (head through the upper leg) connected as much as possible. It does not matter which stroke you are doing... stay connected.

In, long axis strokes (Free and Back) it means rotating along the length of your body, keeping your arms and hands moving along the long axis (not swinging out wide from your body or crossing it's center axis), and allowing no hip sway, head drop/lift, etc.

In the short axis strokes (Breast and Fly) it means keeping head, shoulders, abdomen, and upper legs in line. In these strokes we want to avoid extreme height or depth. We want to keep from lifting our heads independent of our bodies, or arching at the back/bending at the waste. Undulations in fly should be tight, powerful, and quick.

The bottom line is that we want all movement in our strokes to lead to some sort of propulsion. Body movement that does not create, result from, or lead to propulsion is likely a waste of energy and efficiency.

Right Turn Clyde

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 75 on 1:15 Fly/Bk/Brst Dr EN1

9 x 50 on 1:00 FK EN1-EN3
descend 1-3, 4-6, 7-9

4 x 600 on 7:20 Free EN2

1 x 100 on 2:00 CH EZ REC

5x{1 x 50 on :50 MDPS free FAST EN3
{1 x 100 on 1:30 im EN1

4,750 Yards

The dream is always the same

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

9 x 50 on :55 transition turns EN1

9 x 150 on 2:15 free, rotate 50 IMO through, EN2

7 x 50 on 1:15 25scull/25breast bpa EN3

12 x 100 on 1:30 im medley EN2
im, inside out im, rev inside out im, rev im

1 x 100 on 2:00 chez REC


3,750 Yards

Look who's coming to dinner!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10 x 100 on 1:30 alt CH & im EN1+

4 x 200 on 3:20 reverse rotate 50 fast kick through EN2 (EN3)

4x{5 x 50 on :55 descend 1-3; maintain 4, 5
1st & 3rd rounds are free
2nd & 4th rounds are CH

Guest Choice for rest of practice

3,100 Yards (plus Guest part of practice)

The Legs Feed the Wolf Redux

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

20 x 50 on 1:00 Swim/Kick CH EN1

10 x 25 on 1:00 sprint kick SP3

20 x 50 on :55 Swim/Kick CH EN2

8 x 25 on 1:00 sprint kick SP3

20 x 50 on :50 Swim/Kick CH EN2+

6 x 25 on 1:00 sprint kick SP3

20 minute vertical kick

1 x 100 CH EZ

4,000 Yards (2,200 Yards kick + 20 minutes vertical kick)

Oh, the Swimanity!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{5 x 200 on 3:05 back EN1
{5 x 200 on 2:55 back EN2
{5 x 200 on 2:45 back EN2+

20 x 50 on 1:00 DK/FK EN2

1 x 100 CH EZ

4,400 Yards