Friday, July 29, 2011

Swagg like won ton soup

NLSC Gold Boys - AM
SCM

8 x 50 IM on 1:00 EN1

12 x 25 Sprint Medley on :40

6 x 200 FreeSwag on 3:10

4 x 25 EZ on 1:00

4 x {100 IM on 1:40
{100 Back on 1:35
{100 free on 1:30

10 x 50 Recovery on 1:00

6 x {25 Fly, 5 dips, 25 Free, 10 TRX

Thursday, July 28, 2011

That which you manifest is before you

NLSC Gold Boys - AM
SCM

Equipment - cp, snorkel

12 x 200
   #1-5 Free on 3:10 w/cp & snorkels EN1
   #6-9 Back on 3:20 w/cp EN1
   #10-12 IM on 3:20 EN2

9 x 25 on :40 Sprint Medley SP3

9 x 50 on Transition Turns BPA on 1:10 EN3

20 x 50 on 1:15 EN2
25 Free/:20vK/25 Back

3 x 25 Sprint Medley Kick on :45 SP3

Shallow End:

6 x the following on the 2:00 SP2
   {5 Decline Push-ups
   {12.5 Fly Sprint
   {5 Dips
   {12.5 Free Sprint

Wednesday, July 27, 2011

Take the good...leave the bad

NLSC Gold Boys - AM
SCM

Equipment - none needed

12 x 50 IMO/Fr on 1:00 EN1

10 x 75 SKS on 1:20 EN2

9 x 25 Sprint Medley on :45 SP3


8 times through the following:

20 Jump Ropes
8 slalom jumps
20 swimmers pulls w/ stretchcordz
sprint run into pool
50 Fly/Back w/ double climb out
12.5 sprint Free no breath w/ double climb out
10 TRX pull ups
10 knee ups in Roman Chair
3 pull ups
1 lap running the perimeter of the building

10 x 75 KSK on 1:20 EN2

Tuesday, July 26, 2011

Save Senior swimming in the USA

After a week of fast swimming at the Western Zone (Blue) Sectional Championship, I was still left with a bitter taste in my mouth.  The meet was dominated by large clubs, local clubs, and University affiliated programs.  I am not envious of their performances (hard work is hard work and should be rewarded), but I am frustrated that the progression of senior swimming in USA Swimming is weighted toward those groups...and it handicaps smaller programs.  Please follow my thought process.

We got rid of Regional Championships in lieu of the Sectional Championships.  The Region meets drew from a smaller population base, so it was necessary to make the Sectional Championship time standards faster than the old Region time standards.  In doing that, we just removed a step in the progression from local senior swimming and national caliber senior swimming.  In other words, the local senior swimmer has a much bigger hurdle to jump in order to travel beyond the LSC Senior Championship.

Back in the days of Region Championship meets, a big travel team for me was around 15.  For sectionals it around 5.

At the same time we got rid of the Senior Region meets, we got rid of the three site junior format.  We replaced Jr's West, Southeast, and Northeast with a single junior meet.  Again, this increased the population base and which forced even faster time standards, so close in fact, that they are only fractionally different than the National time standards.  We have managed to make hurdle even higher.

Back in the days of the three site Jr Nationals I typically would take 2-4 athletes.  Now it is more typical to have 1...if I am fortunate enough to have one at all.

Now, all of this is fine if we primarily want to encourage the early bloomers and most gifted athletes.  But as someone who has coached under both progressions, I have to say that kids, of all skill levels, deal better with incremental challenges.  Throwing daunting steps in front of them does not promote the sport, but rather alienates those who are not "fast" early on.  I firmly believe that one of the reasons that we have more post-grads on the National Team is because our younger up-and-comers are simply less numerous than back in the day.  We are smothering the future of USA Senior Swimming with a progression that favors only the older and/or the most gifted.

It is much easier to build a senior group when more kids qualify for the next level of championship.  Swimmers are more likely to want to attend a championship if they have teammates who are attending.  Swimmers are more likely to attend a meet when they have more qualifying times for that meet.  For all of these reasons, I think it is important to have a more gentle progression out of the LSC Senior Championship.  Bring back Regions (you can event keep sectionals if you want).  Bring back the old Jr Nationals (if it bothers you to have 3 Jr National meets, perhaps these can be the Sectional meets...after all, it is just a name).

A change must come.  If we are not careful, we are going to discourage the base and lose them forever.

We could have had it all rolling in the deep

NLSC Gold Boys - AM
SCM

Equipment - snorkels, fins, cp

10 x 125 on 2:00 Free EN1
cp and snorkels

10 x 100 on 1:30 FK EN2
fins and snorkels

10 x 75 on 1:10 Free EN1-EN3
cp descend 1-5; 6-10

10 x 50 on 1:00 DK EN2
fins SLOB

10 x 25 on :30 Fly EN2
fins and snorkel

5 x 5 x 50 on :50/1:00/1:10 BPA EN2+/EN3
Fly/Free

Monday, July 25, 2011

... and I said "Go, go, go"

NLSC Gold Boys - AM
SCM

Equipment - paddles, snorkels

2x{1 x 200 on 3:10 free EN1
{1 x 200 on 3:15 50 back/50 fr EN2
{1 x 200 on 3:20 im EN2
10 x 50 on 1:00 free focus on technique EN1 snorkel and paddles

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 1:30 chez REC
{10 x 50 on 1:00 free bpa EN3
{3 x 50 on 1:30 chez REC
{10 x 50 on 1:00 back/free w/snorkels and paddles technique EN1



TRX/shallow end sprint dryland set

Thursday, July 21, 2011

USA Swimming Travel Policy - Is it more than about protecting swimmers?

As a part of the recent LEAP Level 1 trials that Alaska Swimming has been undergoing, we have found it necessary to address the Team Travel Policy requirements as mandated by USA Swimming as of December 31, 2010.  One of the things that sticks out, and is somewhat problematic for smaller clubs is the requirement that "Regardless of gender, a coach shall not share a hotel room or other sleeping arrangement with an athlete (unless the coach is the parent, guardian, sibling, or spouse of that particular athlete)."

I understand the primary purpose of the requirement is to protect swimmers from potential sexual misconduct by the coaches, and to protect the coach from a crazy swimmer making false accusations.  In fact, USA Swimming goes so far as to recommend "Athletes should not ride in a coach’s vehicle without another adult present who is the same gender as the athlete, unless prior parental permission is obtained." and  "When athletes are age 12 & Under, chaperones and/or team managers may stay with athletes. Where chaperones/team managers are staying in a room with athletes, they should be the same gender as the athlete and written consent should be given by athlete’s parents (or legal guardian)."

This seems like it is getting a little extreme.  Imagine a scenario in which I have only two swimmers qualified for a meet like Nationals...one male, one female.  I would be required to have a female adult chaperone on the trip, just so that she can ride in the car with us.  I would be required to get 3 separate rooms.  I could not stay with my male athlete...but the chaperone would be able to stay with my female athlete.  How does that make any sense?  I mean I have to take a more stringent background check than the chaperone...right?  Some of these requirements and recommendations don't make much sense. (special note: since the writing of this blog post it has been made apparent to me that the chaperone and coach background checks are of the same stringency, my apologies for the inaccuracy).

The bottom line is that there are swimmers/families that I could trust to travel alone with their children.  In today's climate I would no longer even share a suite with a female athlete (though 20 years ago I did), although I would drive alone with them.  I would be willing to share a room with nearly any male swimmer (on a case by case basis) if, because of financial reasons, would not otherwise be able to afford the trip.  Of course none of this matters because USA Swimming does not allow it.

I feel like we have reacted to and then overreacted to the sexual misconduct scandals that have rocked our sport.  We need to have at least some trust...right?

And then there is the conspiracy theorist in me that thinks this is all part of a plot to sell more hotel rooms at the Marriot.  Seriously, think about it, in the scenario that I outlined above, I go from needing two hotel rooms to three...a 50% increase in revenue for Marriot.  It may be a bit of a reach, but at this point I wouldn't put it past Big Brother at USA Swimming.  Something to think about anyway.

Tuesday, July 19, 2011

Senior Swimming in America - The Progression We Should be Following

In 2001 I attended the Senior Development Committee meeting (at the USAS Convention) that handicapped senior swimming in America.

Prior to that meeting the progression of senior swimming in USA Swimming was as follows:

  • LSC Senior Championship
  • Region Senior Championship
  • Junior Nationals (West/Southeast/Northeast)
  • US Open
  • Nationals
The progression seemed to work well in that the incremental steps from one championship were such that relatively even.  A similar percentage of swimmers would qualify for the next meet in the progression.  If %x of swimmers at the Region level qualified for Jr's, you could expect approximately the same percentage at Jr's to qualify for Nationals.

On 9/11 the Senior Development Committee decided to mothball Jr's and replace it with Sectionals.  Oh they eventually brought Jr's back but they eliminated the West, Southeast, and Northeast versions of the meet and made a super fast single meet.  In doing so, they made the step from Jr's down to the next meet (in this case Sectionals) huge, effectively destroying the progression.

That was not the way it was supposed to be when those of us in the peanut gallery left the meeting on 9/11.  Our understanding on that day was that there would be a Sectional series each spring, but Jr's (the 3 meet format) would remain intact every summer.  Obviously this is not the way things turned out.  It would seem that the members of the committee at the time decided it was too inconvenient, for their big time programs, to have to travel to two separate locations every summer for Jr's and Nationals.  I agree that it may be inconvenient for the larger "powerhouse" teams to travel to two different meets locales.  But for most teams, that is a problem we would love to have to deal with.  

I see that while at least one person from 2001 is still on the committee, there are at least a couple newer committee members who actually work with non-college age swimmers and are people who's values I trust.  Perhaps we could convince the 2011 Senior Development Committee to consider balancing the steps toward elite senior swimming.  Not all of us have built in National teams in our programs...we have to develop ours the old fashioned way.

Monday, July 18, 2011

Make your life a mission – not an intermission

NLSC Gold Boys - AM
SCM


Equipment - fins, cp


12 x 75 on 1:20 alt Free/Back DKS EN1

3 x 300 IM on 4:40/4:30/4:20 EN1-EN2+

14 x 100 alt Free/IM EN2-EN1/EN2-EN3
1:30/1:30, 1:30/1:25, 1:30/1:20, 1:40/1:20, 1:50/1:20, 2:00/1:20, 2:10/1:20
20 x 75 on 1:10 DK SLOB EN2
w/fins

9 x 50 on 1:00 7+ fast DK's off each wall EN2

20 x 25 on :40 Fly EN2



Breath Control set

Sunday, July 17, 2011

LEAP....backward

Why does USA Swimming has LSC's jumping through hoops?  and should we put a stop to it?  could we if we wanted to?

I have been a coach in Alaska Swimming for 20 years and involved in our LSC's governance since 1993.  During that time I have served as the Age Group Chair (2 terms), Senior Chair, Legislative Coordinator (2 terms), Coach's Rep, and now as the Administrative Vice Chair.  I have attended the USAS Convention only three times, my last in 2001 in Detroit.  I watched the events of 9/11 unfold on tv before as I was getting dressed to attended a Senior Swimming committee meeting.  I was the only member of the Alaska Swimming delegation to make it to the convention that year, so I attended every committee meeting I possibly could.  During my tenure, nothing has frustrated me more than the LEAP and the process for attaining the mandated Level 1.  Please read on as I digress for a few moments.


It was my last USAS Convention due in part to those bad memories of 9/11, but also because I didn't really feel like anything a guy from North Pole, AK said would matter.  For instance I watched as a group of big program coaches killed Jr. Nationals (West, Southeast, and Northeast) and replaced it with the current Sectional - Jr National - National format.  Though this is a tangent from my essay's theme, I have to say, I think that was a bad move.  It made the leap from local/regional senior swimming so huge that it has effectively demotivated an entire generation of swimmers who actually used to have a shot at step by step attaining a National cut.  In my opinion LSC Senior Champs, Senior Region Champs, Jr Nats (3 regions), and then Nationals was a much better progression.


I bring this all up because it is partly my fault that we have LEAP at all, since I was not there to vote or speak out against it.  Believe me, I know what it is like to be part of the process and then be sniped at by those who refuse to participate.  Having said that, it is almost impossible to have an impact at the USA Swimming level unless you are in the inner circle.  I refer back to my digression about the progression of senior swimming that we are currently stuck with.  I was there, I commented from the peanut gallery, but it did not matter.


It is not that we have a LEAP that bothers me, it is the implementation that is all wrong.  Instead of setting out a list of 50 things that each LSC should have/complete and then giving us a checklist to complete on our own, they are forcing us to jump through hoops and then threatening us when we fall behind (please refer to my earlier post about Do we need to make a change at USA Swimming?  How about ASCA?).  I feel like I am being treated like a child with a power hungry adult watching over my shoulder.


My most recent complaint stems from Alaska Swimming's completion, and submission, of our Level 1 LEAP tasks/chores, documents, etc.  After submission, we were notified that our bylaws need to be updated to change all references of USS to USA Swimming (not really tough, and not a big deal) and to make sure all of the changes that have been made to the USA Swimming bylaws are reflected in our bylaws...ok, this could be a problem.


Now you will remember that one of my volunteer jobs with Alaska Swimming has been to serve as the Legislative Coordinator.  For 4 years I made sure to submit any changes to our bylaws to USA Swimming for approval...and we always got the thumbs up.  Want to know how many times I was notified of changes to the USA Swimming bylaws, you know, just in case they might affect us?  You guessed it...I was never notified!  My successor...never notified!


I think before we have any LSC jump through the process of LEAP we should make USA Swimming go through the process...at a board and staff level.  I really think these folks don't have a grip.  How can they expect us to have our stuff together when they don't even communicate with us at a meaningful level?  Part of me thinks the staff at USA Swimming may have cooked this up just to ensure job security.
Bottom line is that we need to make some changes at the board level so that we can make some changes at the staff level, maybe starting with the CEO.  There are some staff at USA Swimming who I know work hard and have been very helpful to me and my club (Bill Krumm and Rick Bishop for instance) but I honestly don't understand why we would ever employ someone to administer a program like LEAP.


Believe me, I will be in Florida this September!


Please, share your thoughts on this matter.

Thursday, July 14, 2011

This is how we do it...baby

NLSC Gold Boys - AM
SCM

12 x 50 on 1:00 EN1
IMO/Fr

8 x 75 SKS on 1:30 EN1
the 25's swim within each 75 must different strokes

7 x 50 on :55 EN1-EN3
descend

9 x 25 sprint medley on :45 SP3

20 x 75 w/10 TRX Pull-ups after each
set is timed and is EN2++

8 x 50 on 1:05 Back REC-EN1

Breath Control work in Shallow End

Wednesday, July 13, 2011

Wild Card Wednesday

NLSC Gold Boys - AM
SCM

Equipment - cp, snorkels, kb

13 x 75 on 1:12 EN2
w/ cp and snorkels

11 x 50 on :59 EN2
w/ cp

7 x 25 fly sprint on :52 SP3

3 x {4 x 75 IM on 1:15 EN2
{7,5,3 x 25 sprint kick on 1:00 SP3

5 x 100 ASU Brth Cntrl on 1:55 HYP

9 x 25 on :40 SP3
sprint medley; 1-3 kick

choice of: 1000 free, 700 back, 600 IM, 500 Brst/Fly EN1

Tuesday, July 12, 2011

NLSC Gold Boys - AM
SCM

Equipment - fins, snorkels, cp

12 x 50 on 1:00 IMO/free EN1

3 x 5 x 50; descend each round of 5 EN1-EN3
& within each round of 5
set #1 on 1:00
set #2 on :55
set #3 on :50


9 x 25 on :45 Sprint Medley SP3

30 x 25 Fly EN2
1-20 Fly w/fins and snorkels on :30
21-30 w/fins on :40

12 x 100 Back on 1:40 EN2

12 x 75 Brst/Fr on 1:15 EN2

7 x the following on 3:00
10 roll-ups
10 dips
10 decline push-ups
4 x 12.5 meter sprints w/ climb outs

Monday, July 11, 2011

I’m just out to find the better part of me

NLSC Gold Boys - AM
SCM

Equipment - cp, paddles, kb, fins

12 x 100 on w/ cp 1:35 EN1
   50 Back/50 Free

40 x 50 EN2
   1-10 FK w/fins on :50
   11-20 Free w/fins and paddles on :40
   21-30 Free w/paddles on :45
   31-40 Scull/Brst w/paddles on 1:05

8 x 50 on 1:30 EN3/HYP
Black Hole Brst/Free Sprint

20 x 100 on 1:40 EN1
FK w/fins

Sunday, July 10, 2011

Do we need to make a change at USA Swimming? How about ASCA?

There is something rotten in the state of American swimming.  USA Swimming is doing well competitively, but there are some serious issues that are beginning to appear in it's administrative side.  The American Swimming Coaches Association (ASCA) provides many useful services, but it's leadership is the source of much scorn, and the organization seems to have a monopoly on coaching certification and accreditation.  Has the time come to make a change in the USA Swimming leadership?  Do we need an option to ASCA for our coaches?

I have been a member of Alaska Swimming for 34 years.  I began swimming competitively at the age of 7, and have been swimming and for, and then coaching from that point forward.  From a time before USA Swimming was the National Governing Body (NGB) for the sport.  The Amateur Athletic Union (AAU) governed swimming back in the day, and while a lot of things have improved since the Amateur Sports Act of 1978, some things have gotten worse.

I was at the USA Swimming convention in 1997 when Chuck Wielgus took over as the CEO of our organization.  I attended many of the workshops and meetings, and was extremely impressed with the efforts he and his staff were making in the branding and marketing of our sport.  I was convinced that he had what it would take to make USA Swimming, and it's athletes, household names.  I was right, and USA Swimming actually has become the biggest Olympic sport with the biggest stars.

Under the Wielgus regiem we have a lot for which to be thankful.  However, in recent years, we have begun to see and hear things that may be an indication that it is time for a change.  His interview with 20/20 in April 2010, concerning sexual abuse by some coaches, was a disaster.  He came off as arrogant and insensitive, and while I sincerely believe that he does care about the victims  of the abuse, the damage was done...and he knew it.

His response was to revamp and re-implement a fairly weak background check system that was being used by USA Swimming to screen out monsters and sexual predators like those brought to light in the 20/20 investigation.  There has been some question however, as to how much money USA Swimming is getting as a "kickback" from the firm contracted to perform the background checks...Acxiom.

There is no argument from me that background checks for all coaches in USA Swimming is necessary.  It is a tragedy that any adult could abuse any child in such a way.  However, now USA Swimming has expanded it's search for these sexual predators to all officials and key deck personal (computer operators, deck management, etc).  I can't help but think that perhaps this is starting to get a little on the ridiculous side.  As people like the computer operators at swim meets begin to line up to be checked two images come to mind: 1) Big Brother from Orwell's 1984 and 2) the cash that is being stuffed into USA Swimming's pockets from background check kickbacks.

I can't imagine a reason that a computer operator would need a background check when there is nothing keeping a "creeper" from videoing swimmers in there racing suits.  What is next...background checks for everyone who walks into a swim meet?  Why not?  It is certainly much more likely that a deviant would be sitting in the stands at a swim meet than in a white shirt, on deck, with all eyes on him/her.  Does anyone else think this is crazy.

Then there is the is my most recent beef with USA Swimming...the LSC Evaluation & Achievement Program or LEAP.  This is a program who's stated purpose is to help LSC's become more effective.  A noble pursuit I suppose.  My biggest issue with the program is that it is mandatory.  Just recently Alaska Swimming came up against the deadline for completing their LEAP Level 1.  The program has 50 separate items that need to be checked off or uploaded for evaluation.  As an executive board member of Alaska Swimming I received an email with the following letter attached.  Keep in mind, this was our first warning:

Whoa!  What kind of organization did I volunteer for?  By my estimation, Alaska Swimming has been doing just fine since the early 1970's.  Since when did we need USA Swimming to come in and "spank" us for getting our assignment in late?  And why are we being forced to complete this LEAP anyway?  Where was this $100/day fine going to go?  Any most of all, who wants to be a member of an organization that institutes such punitive actions against it's volunteers?

Let's segue from USA Swimming to ASCA by taking a look at the requirements (other than the background check) for being a coach member of USA Swimming.  A coach must have current CPR, 1st Aid, Safety Training for Swim Coaches.  Great!  Safety first is what I say.  Let's make sure all of the swimmers and coaches on deck are in a safe environment, and let's make sure that all of the coaches are trained to recognize and take care of whatever emergencies may arise.  No problem, I have met all of those requirement and I have been hired to be a coach by a board of parents...or better yet, I will start my own club.

But wait, there is one more requirement...each coach must pass the "Foundations of Coaching" test.  Well how hard can it be?  I'll just log into USA Swimming at take this test.  Wow, it has 180 questions. Ok, this is going to take some time.  Oh, it seems to have a lot of questions that refer to this video and online text book...which by the way costs $25 (in addition to your annual USA Swimming registration fee).  Who publishes this incredibly one sided and often questionable video?  Why it's  USA Swimming....and ASCA.

I have been a member of ASCA since 1992 and a life plus member since 1995.  I have attended dozens of clinics and workshops over the years.  I have taken correspondence classes and traveled to special training classes.  I have been a member of USA Swimming and ASCA long enough that I am "grandfathered" from having to take this "Foundations of Coaching" test, but I have taken it with several of my assistant coaches...and it is esoteric, subjective, and poorly written.  How is it that ASCA is the only authority on who is qualified to be a swim coach?

The Executive Director of ASCA is John Leonard.  He has been in this position for over 26 year and it would appear that be a coach of any stature in USA Swimming, you must "kiss the ring" of John Leonard.  This is the same John Leonard that has allegedly, according to various websites and blogs (www.usswimnscandal.com, scaq.blogspot.com, curbnorthside.blogspot.com), had multiple brushes with the legal, moral, and ethical boundaries espoused by the very organization he leads.

Is there a cabal between John Leonard and Chuck Wielgus to control swimming in the United States?  Are these the kind of people that we want to have "lead" us.  John Leonard seems to be out of control and a particularly bad influence on the direction of our sport.  Likewise, it would seem it is time to take the positive things (branding, TV coverage, etc) that Chuck Wielgus has given us and move on to someone who can provide leadership away from the negatives...a growing, power hungry, and overpaid bureaucracy.

What is the next step?  I am not sure, but something has to be done...soon...before all the progress we have made is lost.

Saturday, July 9, 2011

The Importance of Sculling - the lost drill

When I was a kid we spent we spent a lot of time working on our feel for the water by sculling.  For me, an average swimmer at best, it was something that really helped me develop distance per stroke and a really good catch in all of my strokes.

As a 20 year veteran in the art of coaching swimming I spend a lot of time reading swimming texts, watching swimming videos, and researching swimming websites.  One thing that I have noticed over the years is that sculling is not often mentioned as a drill for teaching/coaching in swimming.  It is something that I think needs to make a comeback.

Sculling helps kids learn how to apply a continuous force on on the water...from the catch to the finish.  The simple act of laying on your back and sculling (without kicking), head first really does promote the feel for the water.  Using a large pair of paddles will help encourage athletes, somewhat like fins during kicking, by increasing their velocity (sculling is not really a fast drill).

Once sculling on the back is mastered, then additional styles can be employed to further develop and enhance swimming skills.  Sculling on the back (feet first), sculling on the stomach head first (hands deep and slightly in front of the shoulders), etc.

Regardless of the style or equipment used during the drill, I think it is important to bring sculling back.  At least once a week...if not more.

Friday, July 8, 2011

crazy 8's, 8 mile, 8mm, 8 track...

NLSC Gold - AM
SCM

Equipment - none

8 x 50 on 1:00 IMO/Free EN1

8 x 50 on :55 swim/DK EN2

8 x 50 on :50 free/back EN2
8 DK's off each wall

8 x 50 on :45 free EN2+

(8+1) x 25 on 1:00 Sprint Medley SP3

400 Free for time FAST

8 x 50 on 1:05 REC

30 minute Aussie Relay
(5 cycles)

Thursday, July 7, 2011

Did my time, took my chances. Went the distance, now I'm back on my feet

NLSC Gold - PM
SCY

Equipment - paddles, kb, swim mirrors

300 rev IM dks

watch Brendan Hansen GoSwim.tv video

12 x 50 Free/brst on 1:00
swimming over mirrors to watch head position

8 x 50 on1:15 scull/brst
focus on head position on Brst and holding water on scull

8 x 125 on 2:00
odds IM dbl Brst
evens 50Fr/50Brst/25Fr

20 x 50 on 1:00 EN2
brst kick/fk

Fly. Just fly. We got... something. I ain't saying what it is. Just... trust me.



NLSC Gold - AM
SCM


Equipment - cp, snorkels


10 x 150 on 2:15 EN1
catch paddles & snorkel


10 x 75 on 1:15 EN2
FK with fins


9 x 25 Sprint Medley on :40 SP3
at least one cycle should be kick

Dryland/Pool Circuit:
10 x {8  Bench Jumps (slalom) 
       {10 Med-ball cleans
       {1   Lap around pool
       {10   Kettle Ball raises
       {1   Sprint to pool doors
       {75 meter Fly/Back/Brst
       {10 TRX horizontal pull-ups
       {10 push-ups
       {10 v-ups

1 x 500 choice in the shallow end

Wednesday, July 6, 2011

Greatness is a rarefied air one must be taught to breathe!

NLSC Gold - PM
SCM

Equipment - kb

12 x 50 on 1:00 EN1
IMO/Brst

8 x 50 DK/FK on 1:10 EN2

300 (100IM/200Fr) --> 100 Free  } in the IM/Fr swims 1:30 base IM/1:25 base Free
200 (100IM/100Fr) --> 200 Free  } in the Fr swims 1:20 base the 1st 100/1:25 base subsequent 100's
100 IM --> 300 Free                     }
300 (200Fr/100IM) on 4:30
300 (100Fr/100IM/100IM) on 4:30
300 (100IM/100IM/100IM) on 4:30

I'd take another chance, take a fall, take a shot for you

NLSC Gold - AM
SCM

Equipment - cp, snorkels, fins

7 x 200 on 3:10 EN1
cp and snorkels

9 x 25 on :40 sprint medley SP3

13 x 100 on 1:40 EN2
DK SLOB w/ fins

7 x {1 x 75 on 1:40 Stroke Sprint SP2
      {1 x 125 on 3:00 CH REC


Shallow End:
3 x the following on the 3:00
  {10 TRX pull ups
  {10 Dips
  {12.5 meter Free or Fly sprint
  {double climb out
  {10 push-ups
  {EZ 12.5 Recovery Swim

100 CH REC

Tuesday, July 5, 2011

No matter how bad things get, something good is out there, just over the horizon

NLSC Gold Boys - AM
SCM


Equipment - snorkel, fins

10 x 50 on :55 Fly Drill/Back EN1

30 x 25 on :30 Fly EN2
snorkel and fins



12 x 75 on 1:20 Back/Breast/Kick or DK SLOB EN2

15 x 100 on 1:40 IM EN2
1-3 Drill Fly & Catchup Free
4-6 Drill Back & Catchup Free
7-9 Drill Breast & Catchup Free
11-12 Catchup Free
13-15 Swim
10 x 25 on :35 Fly EN2

11 x 50 on 1:00 Breath Control HYP

10 x 25 on :35 Fly EN2

Friday, July 1, 2011

I think I just went 10-100....better than 10-200

Time for a speed check.  Today's workout will consist of a pre-meet warm-up and then a speed set...High School meet style.

Each swimmer can opt out of 2 of the following

200 Free
200 IM
50 Free
100 Fly
100 Free
500 Free
100 Back
100 Brst

We will also have the HS relays.  Each swimmer will need to do a minimum of 200 Recovery Swimming in between each sprint.