...1!

NLSC Gold Boys - PM

SCM

8 x 100 on 1:35 EN1
last 25 JOsig

8 x 50 K/S on 1:00 EN1

5 x 50 on :55 EN1-EN3
25 scull/25 swim-build

6 x 25 on :55 Sprint Medley  SP3
3 x 25 on :55 MOPS  SP3

1 x 300 choice K EN1

5 x 50 on 1:00  EN1-???
descend to mood

Start Practice/Relay Starts

...2...

NLSC Gold Boys - PM

1 x 100 Free on 1:30  EN1
1 x 50 K/Sw on :50 EN1
2 x 100 Free on 1:25  EN1
2 x 50 Sc/Sw on :55  EN1
3 x 100 Free on 1:20  EN2
2 x 50 K/Sw on :50 EN1
2 x 100 Free on 1:15  EN2
1 x 50 Sc/Sw on :55  EN1
1 x 100 on 1:10  EN2+

6 x 25 on :50 Sprint Medley SP3
3 x 25 on :50 MOPS SP3

Team Meeting -

• Meet Warm-up and start times
• Importance of cooling down after each event...every time
• Getting hydrated and staying hydrated for the meet

2 x 200 on 3:15
#1 kick w/ fins
#2 swim FAST and smooth for time

3 x 50 CHEZ on 1:00
3 x 50 FAST on about the 3:00
#1 Kick with fins
#2 Paddles, no fins
#3 Paddles and Fins - goal on #3 go get the following time by taking the absolute difference from #1 and #2, subtract it from the fastest of the two...the resulting time is the goal.
3 x 50 CHEZ on 1:00

T-minus 3...

NLSC Gold Boys - PM

SCM

10 x 75 K/Sc/Sw on 1:40 EN1

4 x {2 x 50 stroke on :55  EN2
{2 x 50 free on :45/:40  EN2

6 x 25 Sprint Medley on :50 SP3
3 x 25 MOPS on :50 SP3

4 x 200
1-2 kick on 4:00  EN2
3-5 Swim on 3:30 EN2
     hold 2:50 or better

3 x 50 CH EZ on 1:00
3 x 50 on 2:00 FAST w/paddles
3 x 50 CH EZ on 1:00

3,050 meters

NLSC Gold Boys - PM

SCY

12 x 50 IMO/Free on :50  EN1
8 x 50 K/S on :55  EN1
6 x 50 Sc/S with paddles on 1:00  EN1

5 x 25 MOPS on 1:00

9 x 50 Stroke/Free on :50/:45:40 EN1-EN2+

9 x 25 on 1:00 Sprint Medley  SP3

2 x 25 Dive Start no fins SP2
1 x 50 Dive Start Sprint with Fins  SP2
  goal time for the 50 is the composite of the 25's

6 x 200 on 3:15  EN2
1-3 kick w fins
4-6 stroke hold under 2:30

3,400 yards

FInis Swim Parachute - Product Review

I recently had the opportunity to test the Finis Swim Parachute.  The Swim Parachute is a simple resistance training device that can easily be used during the course of a normal practice.  While I don't like using the parachute for aerobic training, it comes in handy for speed/power training.

I have used several devices in the past, including drag suits, stretch cordz, power racks, and the Power Reel.  The Swim Parachute is easily the most cost effective method of resistance training in our sport.  It provides consistant and even resistance throughout the exercise.  Of course, the fast the swimmer, the more the resistance, but that is physics.

Unlike stretch cordz, the Swim Parachute provides stable and constant resistance.  Unlike the power rack or reel, it provides this resistance at a reasonable price.

At around $24 it is the perfect item to include in a training bag.  It comes in 8 inch and 12 inch models.  See www.finisinc.com for more information.

During my most recent use, I had my senior boys swim four 12.5 yard sprints on a :30 interval.  The first three were swum with the 12 inch parachute.  The fourth sprint was without the parachute.  Every single swimmer was able to feel his speed better on the fourth sprint.  I think it is akin to wearing ankle weights all day and then taking them off....you feel lighter and more at ease.  Just one of the uses of the Swim Parachute.

NLSC Gold Boys - PM

SCY

16 x 75  EN1-EN2
     #1-4 SKS on 1:30 EN1
     #5-8 Sw/Sc/Sw w paddles on 1:30 EN1
     #9-12 Fly/Bk/Brst on 1:20 EN1+
     #13-16 Free on 1:10 EN2

7 x 50 on :50 EN1-EN3
descend 1-7

10 x 50 on 1:30 EN3
alt Free/Strk FAST w/fins & paddles

6 x 75 on 1:45 Breath Control  HYP

8 x 200 on 3:15 EN2-EN2+
odds kick with fins
evens stroke hold 2:40 or better

parachute sprints in deep end
4 x 12.5 on :30
#1-3 with parachute
#4 without

4,400 yards

The Science of Swimming - James E. Counsilman

When I was in Jr. High my father gave me a wonderful gift...a book by James "Doc" Counsilman, The Science of Swimming.  The book was written in 1968 and the information within those pages is a salient today as it was when it was written.  On the recommendation of Guy Edson (ASCA) I recently re-introduced myself to the original reference book of the sport of swimming.

Virtually every aspect of the sport of swimming is covered in the volume.  With some exceptions on body position, much Counsilman's details on each of the strokes as well as starts and turns are still very much as are being taught today.  The much of artwork and photography in the book could be used in any swim text today.

The methods of training in the book include interval training (cutting edge methodology at the time), dryland training, and progressions within a season.  In his detailed writing he gives example sets, exercises, etc used in his program at Indiana.

Counsilman covers season planning, Age Group swimming, educational concepts, nutrition, even motivation of swimmers.  Fundamentally speaking, this book is as sound as any swimming text.  There have been others (Maglischo & Colwin) who have written other great swimming books but, in my opinion, Councilman's remains the seminal work on the sport.

I strongly encourage you to acquire a copy.  I found a few copies at Amazon.com that I am giving to my staff, but the book is no longer in print.  If you want to add a copy to your coaching library I wouldn't wait too long.

NLSC Gold Boys - PM

SCM

10 x {1 x 50 on 1:00 Scull/Swim EN1

{1 x 50 on :55 K/Swim EN2

5 x 25 MOPS on 1:00 SP3

JOsig

15 x 100 on 1:25 Round Robin EN2

10 Minutes start practice

5 x 100 on 1:45 EN2 & SP1

3rd 25 sprint, from flags into turn through final turn

3 x 100 on 1:45 EN2 & SP1

4th 25 sprint, from flags into turn through finish

6 x 25 sprint medley on :40 SP3
shallow end

NLSC Gold Boys - PM

SCY

12 x 50 on :55 IMO/stroke or stroke drill  EN1

9 x 25 on :40 sprint medley  SP3
3 stroke, 3 kick, 3 choice

12 x 75 on 1:15 kick w/fins  EN2
hold under 1:05's

5 x 25 on 1:10 MOPS SP1+
work the turns

7 x 50 on 4:00 Free or Stroke SP2
in heats FAST

3 x 300 Swim on 4:30
#1 stroke with small paddles
#2 free dps with big paddles
#3 kick with fins

NLSC Gold Boys - PM

SCM

12 x 75 K/Scull/Swim on 1:40 EN1

dps on swim

6 x 25 on :45 SP3

Sprint Medley

5 x 50 on 1:15 MOPS SP1

perfect turns

6 x 200 on 3:15 Stroke or Stroke Option EN2

18 x 25 on 1:00 FAST SP2

2 kick, 2 swim w/paddles

6 x 200 on 3:00 Free EN2

the rest of practice in the shallow end:

10 minute start practice back and forward

20 x 25 fly on :30/:40 EN2

alt swim/kick

4,650 meters

NLSC Gold Boys - PM

SCY

4x{3 x 100 CH on 1:40 EN1

{3 x 25 Sprint Medley on :30 SP3

3 x 200 flutter kick w/fins on 3:05 EN1

2 x 300 back or IM on 4:25 EN2

2 x 200 flutter kick w/fins on 3:05 EN1

1 x 300 back or IM on 4:25 EN2

1 x 200 flutter kick w/fins on 3:05 EN1

3x{3 x 50 FAST (JO significant) on 1:30 SP2

{2 x 50 scull w/paddles on 1:30 EN1

15 x 15 on 1:00 EN2+

MOP work on turns (JO sig)

for fly,back,free at least 5 DK off each wall.

5,100 yards

NLSC Gold Boys - PM

SCY

15 x 50 on 1:00/:50/:40 EN1-EN2+

1-5 non-free

6-10 choice

11-15 free

Team Meeting

5 x 200 on 3:10 EN2

kick with fins & snorkel hold 2:50 or better

10 x 50 Free on :50 EN2

free DPS with small paddles

20 x 50 Free on 1:05 EN3

BPA Free or stroke with fins & paddles

10 x 50 Fly/Back - Back/Brst on :55 EN1

Deep End for rest of practice

5 x 25 no breather on 2:00

underwater turns

5 minutes of vertical kicking

Pigs

4,500 yards (effectively)

NLSC Gold Boys - PM

SCM

10 x 75 on 1:30 DKS EN1

no 2 consecutive 75's same stroke

9 x 25 on :30 SP3

Sprint Medley, at least one cycle kick

3 x 300 on 5:00 EN2

Free, Back, IM by 100's

12 x 50 MOP on 1:10 EN2-SP3

crisp turns: when in doubt stretch it out, be small at the wall, no breathing off free turns

50 medium speed focus on form

50 medium-fast speed increase velocity while maintaining form

50 fast, put it all together

5 x 150 on 3:00 EN2

50 brst or dolphin kick

50 scull w paddles

50 breast w paddles

Shallow end for remainder of practice:

10 minutes of block start practice

40 x 25 on :30/:40 EN2

odds are Fly swim

evens are DK SLOB

4,850 meters

NLSC Gold Boys - PM

SCY

12 x 100 on 1:40 EN1

rotate 25 kick through

8 x 75 on 1:20 EN2

build each, 50 free/25 stroke

4 x {100 Sprint on 5:00 [75 Free/25 Stroke] SP2

{100 flutter kick on 5:00 w/fins SP2

Cool Down and Recovery (Do It!!!!)

500 Free :15 rest

400 IM :15 rest

300 Kick w/ fins :15 rest

200 Back :15 rest

100 IM :15 rest

4,100 yards

NLSC Gold Boys - PM

SCM

12 x 75 on 1:30 DKS EN1

8 x 50 on 1:05 Scull/Swim EN1-E3

descend 50's 1-8

9 x 25 on :50 Sprint Medley SP3

with paddles

5 x 100 on 1:40 Stroke EN1-EN3

descend 1-5

3 x 800 Stroke for time on 15:00 EN2-EN3

a little easy swimming in between each 800

8 x 50 scull/breath control on 1:20 HYP

4,850 meters

NLSC Gold Boys - PM

12 x 100 on 1:20 EN1

rotate 25 back through

10 x 75 on 1:05 EN1

Free w/ paddles & snorkel work dps

10 x 50 on 1:05 EN3

Free w/ paddles BPA

10 x 25 on :45 SP3

sprint kick w/ fins

6 x 225 flutter kick on 3:30 EN2

with fins (dolphin kick for Xander)

10 x 25 on :45 EN3

sprint kick w/ fins

10 x 50 stroke on :50 EN2

10 x 75 Back on 1:15 EN2

12 x 100 IM on 1:30 EN2

6,250 yards

GoSwim.tv

I had a chance, this weekend, to speak with and listen to Glenn Mills of GoSwim.tv. A very interesting guy with a great website. It was nice to listen to the guy who is the brains behind the very cool apps, videos, drills, etc that I have been using (primary on my iPad and iPhone) over the last year or so.

GoSwim.tv is a website with a variety of products including DVDs and CDs, as well as countless video clips of great swimmers and a wide variety of drills. The GoSwim app for the iPhone and iPad are perfect for showing videos to kids at the pool and complements the website perfectly. I particularly enjoy the weekly drills.

Every coach should check it out.