I never see what has been done; I only see what remains to be done.

NLSC Gold Boys - AM
SCM

equipment: catch paddles, fins, kickboard, snorkels

5 x 250 Free on 3:40 EN1
catch paddles and snorkels

21 x 100 on 1:50/1:40/1:30  EN1-2+
Kick with fins

3 x 500 IM on 8:30 EN1-EN2
descend 1-3

1 x 500 brst spdk down/dps back EN1

20 x 25 Fly with fins on :30 EN2

5,850 meters

Accept the risk and then reap the rewards

NLSC Gold Boys - AM
SCM

equipment: catch paddles, paddles, fins, snorkels

20 x 75 Free with catch paddles and snorkels EN1-EN2+
1-10 on 1:15, 11-17 on 1:10, 18-20 on 1:05

7 x 100 on 1:35 free with paddles EN1+
focus on distance per stroke

6 x 25 on :45 Sprint Medley SP3

21 x 50 on BPA  EN3
1-7 Free on 1:00, 8-14 Stroke on 1:05, 15-21 Free on 1:10
fins and paddles

7 x 50 on 1:00 CH EZ  REC

Ultimate

A dream is a flame that burns out if you give up

NLSC Gold Boys - AM

SCM

Equipment:  fins (monofins), catch paddles, snorkel

5 x 300 on 4:30 Free EN1
catch paddles and snorkel

5 x 200 on 3:15 FK w/ fins EN2

5 x 100 on 1:40 IM or Back EN2

5 x 200 on 3:30 DK SLOB EN2
w/fins or monofins

5 x 300 on 4:30 Free EN2
in the shallow end (dbl turns)

5,500 meters

Failure is only a fact when you give up

NLSC Gold Boys - AM

SCM

Equipment: catch paddles, paddles, fins, snorkel, tennis balls, parachutes.

10 x 100 Free with catch paddles & snorkel EN1-EN2+

1-5 on 1:30, 6-8 on 1:25, 9-10 on 1:20

20 x 25 underwater DK with fins on :45 EN2, HYP

5 pushups for every breath taken during the set

17 x 50 on :55 EN2
alt TT's and IMO/Fr

5 x {25 Sprint with tennis balls SP2
      {25 Sprint with a parachute SP2
      {50 Sprint with fins and paddles SP2
on about a 5 minute interval

7 x 50 on 1:00 recovery swimming

It's not what happens to you, but how you react to it that matters.

NLSC Gold Boys - AM
SCM

Equipment: catch paddles, paddles, fins

10 x 100 Free with catch paddles EN1-EN2+
1-5 on 1:30, 6-8 on 1:25, 9-10 on 1:20

8 x 25 on :45 MOPS back; back/brst  SP3
work back and back-to-brst turns

4 x {1 x 300 Free on 4:15 hold under 3:45  EN2
      {8 x 25 with paddles on :40 sprint on my whistle (torque)  SP3
      {2 x 100 FK w/ fins 1:45/2:00 hold under 1:35  EN2

20 x 25 on 1:00 under/over HYP
work dk in shallow end

4,500 meters

Clear Eyes, Full Hearts.....Can't Lose!

NLSC Gold Boys - AM
SCM

equipment: catch paddles, tennis balls, fins, kickboard, paddles

12 x 75 on 1:15 SKS Free EN1

6 x 25 on :45 Back MOP EN2
5 dk's off each wall

8 x 50 on 1:00 CH EN2
with tennis balls

10 x 100 on 1:30 Fr/Back EN2
catch paddles

5 x {250 kick with fins on 4:30 EN2 (monofins)
      {2 x 75 Free with paddles on 1:10 EN2


1 hour of dryland with Ben

Finis PT Paddles

If you are looking for a way to increase sensitivity or "feel" for the water the Finis PT (Perfect Technique) Paddle might be your solution.  The paddle is designed to improve your stroke efficiency by heightening your feel for the water, especially during the catch phase of each stroke.

The concave shape of the paddle surface encourages improved hand and forearm pitch during the stroke.  While wearing the paddle you engage your catch with the forearm earlier in the stroke.

Once the paddles are removed the sensitivity of your palm in increased and your ability to feel the water is improved.  This is the perfect time to work on distance per stroke.  Your sensitivity will make your catch feel as if you have more traditional paddles that increase your hand's surface area.

At $30 a pair, they are a bit more expensive than a traditional paddle.  With that said, they offer an ease of use that surpasses products like the UFG (Ultimate Fist Glove).  However, a pair of tennis balls, one held in each hand, might be just as useful.

There are no shortcuts to any place worth going

NLSC Gold Boys - PM

SCY

12 x 100 Free EN1-EN2
1-4 on 1:30, 5-8 on 1:25, 9-12 on 1:20
Finger Paddles and snorkels during

8 x {1 x 50 on :50 DK SLOB, 7 DK's off each wall  EN2 w/fins
      {3 x 25 Fly on :25 EN2 w/fins

12 x 75 on 1:10 EN2
alt fly/bk/brst and bk/brst/free
work back to brst crossover

15 x 50 kick on side on :50 EN2
focus on head position, lowest eye should be in the water, head position in line with body during breath

8 x 75 free on 1:10 EN2
focus on head position

Deep End Exercises:
10 x {3 x 25 on :45 EN2+
        {10 TRX horizontal pull ups on 1:00

Manikins for swimming demonstration

I have recently been working hard to convey a specific skill to my swimmers.  I have used video, demonstrators, multiple ways of describing the skill, but was still not quite reaching them.  Then I remembered my assistant Woody.

Woody is a 12" wooden manikin that I originally purchased about 6 years ago.  I was inspired while at a USA Swimming Select Camp in Colorado Springs.  Former Resident Team Coach, Jonty Skinner was using one to demonstrate various body positions and techniques.  It worked great for me.

Since then I have found that I can usually count on Woody to lend yet another visual tool for the swimmers to see the skill in 3D.  When standing on deck it is not always possible to adequately describe or even demonstrate the skill you are trying to convey.  The simplest example I can think of is turns.  It is simply not possible to demonstrate a complete turn while standing on deck.  However, pull out your wooden manikin, and you can do it with ease.

Try showing your swimmers proper body roll in freestyle and backstroke while standing vertically on deck.  With the manikin, you can demonstrate the roll in the proper orientation for the swimmers to better see what it is you are describing.

Manikins of various sizes are available for about $10 on amazon.com and are light enough to keep in your coaching bag...right next to your stop watch.  It's like having an extra coach in your bag.

I have even recently ordered a manikin head to keep at the pool.  I plan to put a team cap and goggles on it and use it for my learn to swim and novice swimmers.  I think it will be a great way to help kids learn the proper head positions in each stroke.  A coach or instructor can hold the manikin head in the proper position and still be able to talk to the swimmers.  These are also available on amazon.com, but are not really the right size for your coaching bag...you will probably want to keep it at the pool.

The day I quit is the day I start to die

NLSC Gold Boys - PM

SCY

Begin Review Goal Sheets with the guys.  We will pay particular attention to specificity within each goal.

10 x 50 S/K on 1:00 EN1

practice crossover turns about 5 minutes

1 x 500 Free on 6:15 EN2
4 x 75 IM on 1:15 EN1

1 x 500 Free on 6:30 EN1

4 x 75 IM on 1:10 EN2

1 x 500 Back on 7:00 EN1

4 x 75 IM on 1:05 EN2+

5 x 50 CH EZ

1 x 300 Free or Back for time EN3+

record

10 x 100 kick with fins on 1:30 EN2

alt DK SLOB and Flutter Kick

15 x 50 on 1:20 EN2+

Tough Guys with 11 dips after each

5,200 yards

The difference between the impossible and the possible lies in a man's determination - Tommy Lasorda

NLSC Gold Boys - PM

SCY

Goal Setting Session part #2 - Check to see that the boys have downloaded the worksheet.  Boys that have not get 50 push-ups.  Set them on the path toward working on the sheet by discussing short term/long term goals and quantitative and qualitative.

12 x 75 SKS/KSK on 1:20 EN1

review and work on crossover turns

12 x 50 Bk/Brst on 1:00 EN2

8 x 200 on 3:10 EN2
rotate 50 brst through the 200's

500 sculling on back with paddles

8 x 75 Black Hole Brst on 1:45 EN3
These are fast!!!!

7 x 50 Recovery Swimming on :50 REC

4,550 yards

The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we hit it. ~ Michelangelo

NLSC Gold Boys - PM

SCY

Goal Setting Session - We have goal setting worksheets to fill out and sign.  This will probably take 30-40 minutes.

Emphasis today will be on turns and streamlines.

12 x 50 on :50 Free/Back 7 DK's off each wall  EN2

10 x 75 DK SLOB on 1:15 7 DK's off each wall EN2

8 x {1 x 100 Back on 1:30  EN1
{1 x 100 Free on 1:20 EN1

Watch Back to Breast Crossover Turn Videos


******************************************************


Work on Back to Breast Crossover turns for about 20-25 minutes

8 x 50 on 1:05 EN1
working the Crossover turn

Talent is Cheaper than Salt

NLSC Gold Boys - PM

SCY

8 x 75 on 1:20 alt SKS/KSK  EN1

10 x 50 on 1:20 scull/vK:15/Swim  EN2
with paddles

12 x 25 on :35 sprint medley Kick  SP3

Team Meeting - discuss season and goals

5 x 300 on 4:45 alt Kick/Back with Fins  EN2

turn practice - long axis, work on approach and timing

10 x 50 on 1:00 50's MOP
one turn slow and perfect, one fast

500 DK SLOB with fins

purpose of the practice is to get back to work after a little time off after our championship meet season.  working on legs/kick.  working on turns, especially the long axis turns with a focus on timing into the wall and maintaining power ans speed from the last stroke cycle through the somersault.

Tough Guys - Wonder Women

I have a couple of stock sets.  One is called Tough Guys, the other Wonder Women.  Each of the sets is intense and maximum effort.  I think of these sets when I think about the season we just had...a very good season indeed.

Over the years there have been a handful of seasons in which we have separated the boys and girls within certain training groups.  There have been a variety of reasons for these separations.  The boys are too wild, the girls personalities are too domineering, one or the other needs a little more attention for whatever reason.  Each time we have separated them we have achieved the desired results....improved group chemistry and better swimming.

This year was the first year that we completely separated all of the boys and girls in our Anchorage Silver and Gold groups.  These two groups comprise the majority of our championship swimmers and are essentially our pubescent or post pubescent swimmers.

In the Silver group we separated the boys and girls in an effort to help the girls coalesce and the boys to blossom.  The Silver boys are a group bubbling with testosterone and have several boys who are quite talented.  The boys are strong, exuberant, and a challenge to keep on task.  The Silver girls are a close knit group of dedicated and focused athletes with tendencies toward distance events.  The chemistry between these two groups could not be more different, and in order to bring out the best in each we decided to separate them.

In the Gold group we separated the boys and girls to allow the girls to practice at a higher level and the boys to coalesce, learn to work hard, and to take it to the next level.  Out Gold girls have more than a handful of high caliber swimmers ranging from Sectional to Jr National to National qualifiers.  On the other hand, we have one boy with one Sectional qualifying time.  Clearly we needed to challenge the girls with the best we could give them.  Likewise, we needed to find a way to bring the boys up to the level of the girls.

While the girls are generally more focused and ready to work, the boys can be less motivated unless there is a "macho" approach to the task.  By removing the boys from the equation, the girls are able to stay focused and to keep working hard.  Meanwhile the boys don't have to worry about being "outswum" by a bunch of girls, and environment that could be demotivating.

Over this season, the last 5 months, our efforts been tremendous.  The percentage of best times at our season ending championship was at an all time high.  After our awards banquet last night, it became apparent to me, that our groups are tight knit and interact with each other better than they have in years.  It is great to see such personality and spirit within the team.

If you have the resources I would recommend giving it a try.  Matching up a coach with each group is important.  When working with the boys it is critical allow the testosterone flow.  Don't try to break them, they are not horses.  If you try to stifle there energy, they will quit on you.  I think about directing their energies in a general direction, rather than super tight and focused channel.  They each have to find their own niche', their own channel.

Teaching Under H20 Push-offs

While attending the Legends of Texas Clinic last month I had the idea of using paddles to help teach under water push-offs to new swimmers.  We have all run up against the challenge of teaching under water push-offs to the young and/or novice swimmer.  When learning the exit from the wall, uninitiated swimmers often find it challenging to submerge.

I have found that by putting a large paddle on the bottom hand (ie - the left hand when pushing of on the left, the right hand when pushing off on the right) swimmers are better able to catch the water and submerge.  The paddle encourages the correct hand position and hand pitch when initiating the process of submerging at the push-off of a set, rep, turn, etc.

Since the paddle is not being used for any significant pulling, there is no need to worry about the size of the paddle in relation to musculature of the swimmer.  In other words this is an appropriate drill for swimmers of all ages.  This is can be used as part of a progression when teaching swimmers the skill of exiting the wall in a streamlined and efficient manner.

Head Position in Brststroke

I am a strong believer in a swimmer keeping the torso and the head connected as a unit during the breaststroke.  When the head and the torso start moving independently efficiency is lost and the strong begins to fall apart.

I have recently started using a drill to maintain the upper body and head.  By simply placing a tennis ball between the chin and chest, a swimmer is forced to keep the two connected throughout the duration of the stroke.  I have used the tennis ball drill with few swimmers and it seems to work well.  It is particularly effective when working on breakout technique.

Many swimmers manage to breakout with a vertical motion, lead by the head, which causes much of the momentum from the start/turn to be lost.  By keeping the head in line during the breakout, efficiency increases, and momentum is maintained.

A tennis ball is an inexpensive item and can be a useful part of the training regimen.  It is even useful to have two, as they can be used for catch drills.  Either way, be sure to pay attention to the head position in breaststroke.  After all, where the head leads the body will follow.