EHS - Varsity - PM
SCY
12 x 50 Free on :50 EN1
Jesi, Ena, Eddie, Noah - w/pt paddles or catch paddles
18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10
9 x 200 alt Free/Stroke on 2:300/2:50 EN2
Jesi, Ena, Eddie, Noah - w/paddles
2 x {10 x 50 Kick w/fins on :45 EN2
{10 x 50 Fly/Back w/fins on :45 EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins
100 CH EZ
6,300 yards
Monday, September 24, 2012
Tuesday, September 18, 2012
Hypoxic Wedge
EHS - Varsity - PM
SCY
300 rev IM DKS
12 x 100 Kick w/fins on 1:40/1:30/1:40 EN1-EN2
4 x {2 x 75 Free on 1:10 EN2
{3 x 25 Sprint Medley on :45 SP3
16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00
3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10
2 x 25 Fly on :30 EN2
8 x 25 Free 3 Breaths/25 on :30 EN1
4 x 25 Fly on :35 EN2
6 x 25 Free 2 Breaths/25 on :35 EN1
6 x 25 Fly on :40 EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45 EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30 EN2
100 CH EZ
SCY
300 rev IM DKS
12 x 100 Kick w/fins on 1:40/1:30/1:40 EN1-EN2
4 x {2 x 75 Free on 1:10 EN2
{3 x 25 Sprint Medley on :45 SP3
16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00
3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10
2 x 25 Fly on :30 EN2
8 x 25 Free 3 Breaths/25 on :30 EN1
4 x 25 Fly on :35 EN2
6 x 25 Free 2 Breaths/25 on :35 EN1
6 x 25 Fly on :40 EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45 EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30 EN2
100 CH EZ
Monday, September 17, 2012
Natty Greene
NLSC - Gold - AM
SCY
12 x 50 IMO/Fr,Bk,Brst on :50 EN1
8 x 100 on 1:30 EN2
rotate 25 kick through
1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :50 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :45 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :40 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :35 EN1
1 x 100 Free on 1:30 EN1+
SCY
12 x 50 IMO/Fr,Bk,Brst on :50 EN1
8 x 100 on 1:30 EN2
rotate 25 kick through
1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :50 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :45 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :40 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :35 EN1
1 x 100 Free on 1:30 EN1+
4 x 300 on 4:40 EN2
rotate 100 IM through, everything after the IM is Free, every thing before is Stroke
25 x 50 w/ fins EN2-EN3-EN1
5 Kick on :50 K, 5 Swim on :35, 5 Kick on :55, 5 swim on :30, 5 Kick on 1:00
Thursday, September 13, 2012
Mustang Sally and Teddy Grahams
EHS - Varsity - PM
SCY
Equipment : fins
1 x 200 CH
{4 x 200 on 2:50 (75Fr/25FK) EN2
{3 x 500 on 7:00 BOSS EN2-EN3
{1 x 300 (150 Bk/150 Brst) EN1
2 x 600 IM Race Phase Training (RPT) swum as follows:
{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3
{ 1 x 100 on 1:20 Back EN2
{ 4 x 50 on :55 Brst BPA EN3
{ 1 x 100 on 1:05 Free FAST EN3+
{1 minute rest
2 x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+
{3 x 50 on :55 Bk/Brst EN1
Start Time and Team Meeting with Coach P
Start Time and Team Meeting with Coach P
Wednesday, September 12, 2012
Take a chance, forget the past
EHS - Varsity - PM
SCY
Equipment - fins
10 x {1 x 75 SKS on 1:30 EN1
{1 x 75 KSK on 1:30 EN2
9 x 25 Sprint Medley on :50 SP3
6 x 3 x 75 EN1-EN2
1st/4th round Free, 2nd/5th round Stroke, 3rd/6th round Fly, Back, Breast
within each set of three:
#1 - 25 fisted, 25 MDPS, 25 FAST (+90%) on 1:20
#2 - 25 fisted, 50 FAST (+90%) on 1:30
#3 - 75 FAST (+90%) on 1:40
100 CH EZ
3 x 500 Broken in the following way:
- 100 smooth and strong on 1:15 EN2+
- 200 build on 3:00 EN2-EN3+
- 4 x 50 Kick w/fins BPA
- round # 1 50’s on :50
- round # 2 50’s on :55
- round # 3 50’s on 1:00
5 x 50 CH REC on 1:00
Start Time:
3 x 25 Dive Start SprintPractice Relays for Friday
For Jesi, Eddie, Ena, Noah (start after 500’s) :
5 x 200 Free to Back progressive on 2:45 EN2
Turn Time at Coach Paula’s discretion
Tuesday, September 11, 2012
Shut up and get in
EHS - Varsity - PM
SCY
300 rev IM DKS
11 x 200 on 2:45/3:00 EN1
odds Free, evens Back
11 x {75 DK w/fins SLOB on 1:15 EN2
{2 x 25 fly w/fins on :25/:35 EN2
{75 FK w/fins SLOB on 1:15 EN2
11 x 200 IM on 3:15 EN1+
each 200 swum as 25Fly, 75Back, 75Breast, 25Free
5 x 50 Free on 1:10 HYP
breath every 7th down, every 9th back
SCY
300 rev IM DKS
11 x 200 on 2:45/3:00 EN1
odds Free, evens Back
11 x {75 DK w/fins SLOB on 1:15 EN2
{2 x 25 fly w/fins on :25/:35 EN2
{75 FK w/fins SLOB on 1:15 EN2
11 x 200 IM on 3:15 EN1+
each 200 swum as 25Fly, 75Back, 75Breast, 25Free
5 x 50 Free on 1:10 HYP
breath every 7th down, every 9th back
Monday, September 10, 2012
Slap yo mama
EHS - Varsity - PM
SCY
300 rev IM DKS
8 x 200 on 3:10 EN1
rotate 25 kick through
8 x 75 on 1:20 EN1-EN2+
desc 1-4 Free; 5-8 non-free
8 x 25 on :40 SP3
odds rocket, evens rev-rocket
9 x 100 on 5:00 SP2
Stroke
12 x 50 on 1:10 REC
SCY
300 rev IM DKS
8 x 200 on 3:10 EN1
rotate 25 kick through
8 x 75 on 1:20 EN1-EN2+
desc 1-4 Free; 5-8 non-free
8 x 25 on :40 SP3
odds rocket, evens rev-rocket
9 x 100 on 5:00 SP2
Stroke
12 x 50 on 1:10 REC
Wednesday, September 5, 2012
Thunder Thighs
EHS - Varsity - PM
Yards
300 rev IM DKS
12 x 100 on 1:40 EN1
rotate 25 kick
20 x 50 K w/fins on 3:00 SP2
12 x 100 on 1:30 EN1
alt 100 Free, 100 IM, 100 Back
Yards
300 rev IM DKS
12 x 100 on 1:40 EN1
rotate 25 kick
20 x 50 K w/fins on 3:00 SP2
12 x 100 on 1:30 EN1
alt 100 Free, 100 IM, 100 Back
Tuesday, September 4, 2012
Purrfect Bounce
EHS - Varsity - PM
SCY
Equipment - fins, cp, snorkel
Distance Group:
300 rev IM DKS
4 x 4 x 500 on 7:00 EN2
within each cycle-
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim (desc #4, 1-4)
300 CH REC
Sprint and Mid-Distance:
4 x 500 on 7:00 EN2
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim
8 x 75 on 1:20 EN2-EN3
desc 1-4 IM, 5-8 Back
1min break in between each:
20 x 50 FK w/fins on :50 EN2
20 x 25 fly w/snorkel and fins on :30 EN2
20 x 50 scull/Brst w/paddles on 1:00
20 x 25 fly on :30 EN2
Here kitty, kitty....
EHS Dryland - AM
Weights
25 pull ups by the end of the practice
3 x {12 x squats on bosu ball
{12 x t-bar rows
{12 x lat pull downs
{12 x cleans
{12 x military press
1st round - 7 box jumps after each exercise
2nd round - 1 eastward facing lap around track after each exercise
3rd round - 15 knee ups (on pull up bar)
Weights
25 pull ups by the end of the practice
3 x {12 x squats on bosu ball
{12 x t-bar rows
{12 x lat pull downs
{12 x cleans
{12 x military press
1st round - 7 box jumps after each exercise
2nd round - 1 eastward facing lap around track after each exercise
3rd round - 15 knee ups (on pull up bar)
Monday, August 20, 2012
Let's Get Primed
EHS - PM
SCY
300 rev IM DKS REC
SCY
300 rev IM DKS REC
Prime 1:
7 x 200 Free/Back on 2:55 EN1
5 x 200 K w/fins SLOB on 3:15 EN2
3 x 200 IM/Strk on 3:15 EN2
Prime 2:
11 x 75 SKS sprint the K on 1:30 EN2/SP1
13 x 50 Back/Brst work the crossover turn on :55 EN1
17 x 25 Fly on :30 EN2
19 x 25 Sprint Medley
Prime 3:
23 x 25 Fly on :30 EN2
5 x 50 CH EZ on 1:00 REC
Monday, August 13, 2012
The swimmer who embraces kicking can never be weak; the swimmer who does not cannot be otherwise.
EHS - PM
SCY
300 revIM DKS
12 x 100 on 1:40 EN1
rotate 25 kick through
9 x 25 Sprint Medley on :40 SP3
w/fins:
15 x 50 DK/FK SLOB on :55/:50/:45 EN2
15 x 25 Fly on :30 EN2
15 x 50 DK SLOB on :55/:45 EN2
15 x 25 Fly on :30 EN2
15 x 50 DK SLOB on :40/1:00 EN2/EN3
20 x 75 Back on 1:15 EN2
5 DK minimum off each wall
Discuss Registration on team website and suit order.
SCY
300 revIM DKS
12 x 100 on 1:40 EN1
rotate 25 kick through
9 x 25 Sprint Medley on :40 SP3
w/fins:
15 x 50 DK/FK SLOB on :55/:50/:45 EN2
15 x 25 Fly on :30 EN2
15 x 50 DK SLOB on :55/:45 EN2
15 x 25 Fly on :30 EN2
15 x 50 DK SLOB on :40/1:00 EN2/EN3
20 x 75 Back on 1:15 EN2
5 DK minimum off each wall
Discuss Registration on team website and suit order.
Friday, August 10, 2012
Eggbeater
EHS - PM
SCY
300 wu
20 x 100 on 1:30 EN1
Alt free/back
w/fins:
1 x {4 x 25 fly on :30 EN2
{7 x 50 DK SLOB on 1:00 EN1
{6 x 25 fly on :30 EN2
{5 x 50 DK SLOB on :50 EN2
{8 x 25 fly on :30 EN2
{3 x 50 DK SLOB on :40 EN2+
{10 x 25 fly on :30 EN2
12 x 75 bk/brst/fr on 1:15 EN2
Work the crossover turn
10 x 200 Fr to Bk to Fr on 3:05 EN2
SCY
300 wu
20 x 100 on 1:30 EN1
Alt free/back
w/fins:
1 x {4 x 25 fly on :30 EN2
{7 x 50 DK SLOB on 1:00 EN1
{6 x 25 fly on :30 EN2
{5 x 50 DK SLOB on :50 EN2
{8 x 25 fly on :30 EN2
{3 x 50 DK SLOB on :40 EN2+
{10 x 25 fly on :30 EN2
12 x 75 bk/brst/fr on 1:15 EN2
Work the crossover turn
10 x 200 Fr to Bk to Fr on 3:05 EN2
Thursday, August 9, 2012
Crossing Over
EHS - PM
SCY
300 wu
8 x 200 on 3:15 EN1
rotate 50 K SLOB through
9 x 25 Sprint Medley on :40
30 Minutes Crossover Turn Work
9 x 50 Back/Brst on 1:00 EN1
work the crossover
20 x 25 Fly w/fins on :30 EN2
15 x 50 DK/FK w/fins on :55 EN2+
SCY
300 wu
8 x 200 on 3:15 EN1
rotate 50 K SLOB through
9 x 25 Sprint Medley on :40
30 Minutes Crossover Turn Work
9 x 50 Back/Brst on 1:00 EN1
work the crossover
20 x 25 Fly w/fins on :30 EN2
15 x 50 DK/FK w/fins on :55 EN2+
Wednesday, August 8, 2012
Check Engine Light
EHS - PM
SCY
300 wu
10 x 100 on 1:30 EN1
20 x 50 DK/FK w/fins on :55 EN1
20 x 25 fly w/fins on :30 EN2
Team Meeting about staying tough and synergy
6 x 75 Fr-strk-Fr on 2:00 SP2
9 x 125 fr/strk with progression on 1:55 EN2
30 x 25 on :30 w/fins EN2
Odds uh2o dk/Evens fly
Dryland
SCY
300 wu
10 x 100 on 1:30 EN1
20 x 50 DK/FK w/fins on :55 EN1
20 x 25 fly w/fins on :30 EN2
Team Meeting about staying tough and synergy
6 x 75 Fr-strk-Fr on 2:00 SP2
9 x 125 fr/strk with progression on 1:55 EN2
30 x 25 on :30 w/fins EN2
Odds uh2o dk/Evens fly
Dryland
Tuesday, August 7, 2012
Testing, testing, 1-2-3, testing
EHS - PM
SCY
Equipment needed: fins
20 x 75 SKS on 1:20 EN1
alternate Free and Back
5 x 300 FK w/ fins MSV on 6:00 EN3
get your times
30 x 50 Back on :55, :50, :45 EN2
9 x 100 Free MSV on 2:00 EN3
get your times
9 x 50 CH EZ on 1:05 REC
Team Meeting -
SCY
Equipment needed: fins
20 x 75 SKS on 1:20 EN1
alternate Free and Back
5 x 300 FK w/ fins MSV on 6:00 EN3
get your times
30 x 50 Back on :55, :50, :45 EN2
9 x 100 Free MSV on 2:00 EN3
get your times
9 x 50 CH EZ on 1:05 REC
Team Meeting -
- Discuss Captains
- Timlieness
- Diving
- Uniform
- Suits
- Meet Schedule
- Parent Meeting
Monday, August 6, 2012
Call me maybe
EHS - PM
SCY
Equipment needed: fins
9 x 300
#1 - rev IM dks :20 rest REC
#2-#4 - Free, every 3rd stroke breathing, :15 rest EN1
#5-#9 - alt Free, Back, 5 DK's of each wall, :10 rest EN1
25 x 50 DK/FK SLOB w/ fins on :50 EN2
20 x 25 Fly w/fins on :40 EN2
40 x 50 IMO/Back on :50 EN2
100 CH EZ REC
6,550 yards
Team Meeting on Tuesday to discuss suits, equipment, team trip, meet schedule, parent meeting, etc
SCY
Equipment needed: fins
9 x 300
#1 - rev IM dks :20 rest REC
#2-#4 - Free, every 3rd stroke breathing, :15 rest EN1
#5-#9 - alt Free, Back, 5 DK's of each wall, :10 rest EN1
25 x 50 DK/FK SLOB w/ fins on :50 EN2
20 x 25 Fly w/fins on :40 EN2
40 x 50 IMO/Back on :50 EN2
100 CH EZ REC
6,550 yards
Team Meeting on Tuesday to discuss suits, equipment, team trip, meet schedule, parent meeting, etc
Thursday, July 26, 2012
Boss Tones
NLSC - Gold - Distance - AM
SCY
3 x 600 EN1
fins, snorkel, paddles
snorkel, paddles
snorkel, fins
8 x 50 DK/FK w/fins on :55 EN1
9 x 25 Sprint Medley on :40 SP3
3 x {1 x 500 Free BOSS on 8:00 EN3
{1 x 400 IM BOSS on 8:00 EN3
100 CH EZ
SCY
3 x 600 EN1
fins, snorkel, paddles
snorkel, paddles
snorkel, fins
8 x 50 DK/FK w/fins on :55 EN1
9 x 25 Sprint Medley on :40 SP3
3 x {1 x 500 Free BOSS on 8:00 EN3
{1 x 400 IM BOSS on 8:00 EN3
100 CH EZ
Monday, July 23, 2012
The Wall
800 w/ paddles,fins,snorkels EN1
2 x 400 #1 fins,snorks; #2 paddles,snorks EN1
4 x 200 alt IM, Back on 3:05 EN2
8 x 100 on 1:20 EN2
16 x 50 alt 4 on 1:00 fast EN3, 4 on :45 EN1
12 x 75 on 1:10 EN2/EN3
4 of every 6 are free/stark/free make it
2 of every 6 are sprint in deep end working turns
1200 free relay (3 x 400)
400 ch EZ
2 x 400 #1 fins,snorks; #2 paddles,snorks EN1
4 x 200 alt IM, Back on 3:05 EN2
8 x 100 on 1:20 EN2
16 x 50 alt 4 on 1:00 fast EN3, 4 on :45 EN1
12 x 75 on 1:10 EN2/EN3
4 of every 6 are free/stark/free make it
2 of every 6 are sprint in deep end working turns
1200 free relay (3 x 400)
400 ch EZ
Wednesday, July 18, 2012
Holiday Road
500 rev IM
9 x 200 [150Fr/50Bk] on 3:00, 2:45, 2:30 EN1-EN3
6 x 25 Sprint Medley on :40 SP3
4 x {1 x 125 [25fr,50bk,50fr] on 1:40 EN2
{2 x 25 uH2O dk fast on :40 SP2
{1 x 125 IM dbl bk on 1:50 EN2
{2 x 25 uH2O dk fast on :40 SP2
13 x 100 on 1:40,1:30,1:20,1:10,1:30,1:10,1,10,1:30,1:30,1:30,3min rest, 1:10,1:10,1:10
100 CH EZ
9 x 200 [150Fr/50Bk] on 3:00, 2:45, 2:30 EN1-EN3
6 x 25 Sprint Medley on :40 SP3
4 x {1 x 125 [25fr,50bk,50fr] on 1:40 EN2
{2 x 25 uH2O dk fast on :40 SP2
{1 x 125 IM dbl bk on 1:50 EN2
{2 x 25 uH2O dk fast on :40 SP2
13 x 100 on 1:40,1:30,1:20,1:10,1:30,1:10,1,10,1:30,1:30,1:30,3min rest, 1:10,1:10,1:10
100 CH EZ
Thursday, July 12, 2012
Free-bird Free-falling
500 free w/ fins, snorkels
10 x 50 dk/fk w/fina on :50 EN1
3 x {3 x 50 descend on :50 EN1-EN3
{3 x 25 sprint medley on :30 SP3
Pace Awareness set:
20 x 50 BPA on 1:00 EN3
10 x 50 Back/Brst on 1:05 EN1
15 x 50 BPA on :50 EN3
300 CH EZ
10 x 50 BPA on :40 EN3
Cool Down
10 x 50 dk/fk w/fina on :50 EN1
3 x {3 x 50 descend on :50 EN1-EN3
{3 x 25 sprint medley on :30 SP3
Pace Awareness set:
20 x 50 BPA on 1:00 EN3
10 x 50 Back/Brst on 1:05 EN1
15 x 50 BPA on :50 EN3
300 CH EZ
10 x 50 BPA on :40 EN3
Cool Down
Monday, July 9, 2012
TNT - Dynamite
NLSC - Gold - AM
3 x 300 SKS
20 x 50 SK 1:00/:50/1:00/:45 EN1-EN2
In groups of 5
3 x 3 x 75 SKS on 1:20
K is sprint
Sets of Free,back,Free in sets of 3
6 .5 x {1 x 125 [75fr/50bk] on 1:55 EN2
{w/ extra long exits off walls
{3 x 50 Bk/Brst work crossover turn on:55 EN1
20 x 25 Fly on :30 EN2
Work on crossover turn technique
3 x 300 SKS
20 x 50 SK 1:00/:50/1:00/:45 EN1-EN2
In groups of 5
3 x 3 x 75 SKS on 1:20
K is sprint
Sets of Free,back,Free in sets of 3
6 .5 x {1 x 125 [75fr/50bk] on 1:55 EN2
{w/ extra long exits off walls
{3 x 50 Bk/Brst work crossover turn on:55 EN1
20 x 25 Fly on :30 EN2
Work on crossover turn technique
Thunderball
NLSC - Distance - AM
SCY
400 Free w/ fins, paddles, snorkel EN1
400 Free w/ fins, snorkel EN1
400 Kick w/ fins, snorkel EN1
4 x 100 Free w/ snorkel on 1:20 EN2
8 x 600 on 8:00 EN2-EN3
descend 1-4; 5-8
10 x 50 Back on :50 EN1
6,900 yards
SCY
400 Free w/ fins, paddles, snorkel EN1
400 Free w/ fins, snorkel EN1
400 Kick w/ fins, snorkel EN1
4 x 100 Free w/ snorkel on 1:20 EN2
8 x 600 on 8:00 EN2-EN3
descend 1-4; 5-8
10 x 50 Back on :50 EN1
6,900 yards
Friday, July 6, 2012
Ride your pony, Mony, Mony
NLSC - Gold - AM
SCY
300 CH
8 x 50 Swim/Kick on :55 EN1
no two consecutive 50's same stroke
15 minutes of Crossover turn work
8 x 50 Back/Brst on 1:05 EN1
work the crossover turn
500 FK SLOB EN2
20 x 50 on 2:00 EN3
from the water climb out and dive in from block
sprint 25 fly, climb out, 7 fast push ups
dive in, sprint 25 free, climb out,
10 tricep finishes with stretchcords, 5 streamline lunge jumps
see video of set here
20 x deep water bobs for recovery and breath control
see video of bobs
SCY
300 CH
8 x 50 Swim/Kick on :55 EN1
no two consecutive 50's same stroke
15 minutes of Crossover turn work
8 x 50 Back/Brst on 1:05 EN1
work the crossover turn
500 FK SLOB EN2
20 x 50 on 2:00 EN3
from the water climb out and dive in from block
sprint 25 fly, climb out, 7 fast push ups
dive in, sprint 25 free, climb out,
10 tricep finishes with stretchcords, 5 streamline lunge jumps
see video of set here
20 x deep water bobs for recovery and breath control
see video of bobs
Thursday, July 5, 2012
10 Great Ways to Teach Children How to Swim | Summer Nanny
I just ran across tis blog today. Good advice!
10 Great Ways to Teach Children How to Swim | Summer Nanny:
'via Blog this'
10 Great Ways to Teach Children How to Swim | Summer Nanny:
'via Blog this'
Drop It Like its Hot
NLSC - Gold - AM
SCY
Main Group:
200 CH
8 x 100 on 1:40 EN1
rev rotate 25 Kick through
6 x 150 IM on 2:15 EN2
Fly, Bk, Bk, Brst, Fr, Fr
22 x 100 alt Free/IM EN1-EN3+
all Free on 1:30
IM 1:30, 1:25, 1:20, 1:15, 1:10, 1:05, 1:10, 1:15, 1:20, 1:25, 1:30
20 x 75 Kick w/fins EN2-EN3
on the 1:15 w/ every 4th 75 on :55
Deep Water Bobs for Breath Control
Distance Group:
200 CH
7 x 200 on 2:40 w/fins and snorkel EN1+
4 x 400 IM on 6:00 EN2
10 x 200 FK w/fins and snorkel on 3:05 EN2
20 x 25 Fly EN2
on the :30 w/ every 4th on :20
Deep Water Bobs for Breath Control
SCY
Main Group:
200 CH
8 x 100 on 1:40 EN1
rev rotate 25 Kick through
6 x 150 IM on 2:15 EN2
Fly, Bk, Bk, Brst, Fr, Fr
22 x 100 alt Free/IM EN1-EN3+
all Free on 1:30
IM 1:30, 1:25, 1:20, 1:15, 1:10, 1:05, 1:10, 1:15, 1:20, 1:25, 1:30
20 x 75 Kick w/fins EN2-EN3
on the 1:15 w/ every 4th 75 on :55
Deep Water Bobs for Breath Control
Distance Group:
200 CH
7 x 200 on 2:40 w/fins and snorkel EN1+
4 x 400 IM on 6:00 EN2
10 x 200 FK w/fins and snorkel on 3:05 EN2
20 x 25 Fly EN2
on the :30 w/ every 4th on :20
Deep Water Bobs for Breath Control
Monday, July 2, 2012
Core Development and Connectivity in the Beginning Swimmer
I have heard it said, that the most important
and influential school teachers, are those that teach kindergarten.
Similarly, I believe that the coaches that have the biggest influence on
the future of a swimmer, may just be Novice group coaches and Learn to Swim
Instructors. For the last few years I have been working to develop and
grow the Northern
Lights Swim Club Learn to Swim Program, and most recently, I
have taken over as the coach of the NLSC Anchorage Novice group. In both
capacities, I have come to realize the importance of teaching young swimmers
how to engage their cores and maintain their connectivity while swimming.
I have recently begun taking regular classes at Studio One
Pilates in Anchorage. The classes have really made me
contemplate the effectiveness of what I have been teaching my swimmers.
What drills and exercises are actually engaging my athletes in a way that
translate into future success in the water? What can I improve?
What do I need to learn?
It wasn't long before I realized that my
swimmers learn arm and leg movements relatively easy, but the effectiveness of
those movements are limited by the strength and stability of each athletes
core. Think about your only developmental athletes and you will begin to
understand what I am saying. There is a lot of stimulus in and around each
of them, but are they really engaging their bodies effectively?
I have begun focusing on three basic abdominal
muscle groups:
- Rectus Abdominis - for short axis power and stability
and turns
- Obliques - for long axis strokes and torsional power
- Transverse Abdominis - general core stability
It is important to realize that these muscles don't really
work independent of each other. That said, athletes need to develop a
cognitive awareness, a feel if you will, for each of these groups. Their
ability to consciously engage each these muscle groups will enhance their power
and connectivity while swimming.
Rectus Abdominis
I was
watching my Novice swimmers struggle with flip turns, and I pulled them out of
the water to instruct them. "Use your abs", I said. They
all know where their abs are, but none of them could actually flex them when
asked to. Thinking on my feet, I asked them to place their hands on their
upper abs, just below their sternum. I then asked them to laugh.
They could all feel their abdomen tighten below their hands. We literally
spent the next few minutes practicing laughing! It has ended up being one
of the most effective awareness drills in my toolbox.
Actual
development of the Rectus Abdominis muscles is pretty straight forward. I
like two, in water, exercises. First, dolphin kick on their backs in a
streamline position. I like to use fins because it seems to encourage a
bit more abdominal engagement. Fins also let them feel some speed and
feel more effective. Feeling speed and progress in the water is
important, and fins help with this.
My second
exercise uses somersaults. I send them off on a 25 or 50 in which they
perform a somersault every 5th stroke (hand hit). Before I send them off,
I prompt them to use their laughing muscle to begin each somersault.
Obliques
The need
to effectively engage the obliques, especially in long axis strokes, is pretty
obvious. Oblique torsional strength and control allows for effective arm
and leg movements, and minimizes the need to engage muscle groups that may take
the body out of alignment.
I start
with the swimmer out of the water. While holding their head in my hands,
and asking them to keep their feet planted, I ask them to twist. For some
of them, this exercise is a bit more difficult than you might think. I takes
some coordination and thought.
In the
water, I have a few exercises:
- Kicking on back with fins and
hands at side, I ask them to rotate each shoulder and hip toward the
ceiling after every 10th flutter kick. I watch them closely to make
sure they aren't just shrugging their shoulders out of the water.
- Kicking vertically, with fins, and
hands either streamline or crossed over the chest, I ask them to turn
first to the right, and then to the left. It is important to make
sure they don't twist by taking themselves out of alignment
(leaning/lunging).
- Kicking streamline, with fins,
horizontally, in a streamline. Send them off on a 25 or 50, I ask
them to rotate to the right, and then to the left, with a 1/4 turn every
5th kick. Again, it is important to make sure they don't initiate
their twisted by taking themselves would of alignment. Many of them
will try to use their heads to initiate this twisting motion. Be
sure to encourage torsional movement initiated from the core, rather than
the extremities.
Transverse Abdominis
This
layer of muscle is beneath the other abdominal muscles, and strengthening it is
tricky. For young swimmers, it is probably impossible to isolate, and
develop, the transverse abdominis on it's own. That said, some basic
isometrics can help younger swimmers to begin to engage this fundamental
stabilizing muscle.
- Isometric leg lift - While on
their backs, with their hands underneath their hips, have the swimmers
lift their legs about 6 inches off the ground while lifting their head
just off the ground. This does not isolate the transverse abdomnis,
but I believe it activates it. This exercise also stimulates the
rectus abdominis. Have them hold this for 15-30 seconds for three to
five repetitions.
- Planks - While propped up on their
forearms and toes, have your swimmers hold their entire body in a straight
lined (including their head). Have them hold this for 15-30 seconds
for three to five repetitions. Be sure to make corrections to their
body positions during each rep. Don't let them raise/drop hips or
head out of line with the body.
I don't
really have any in water drills for the transverse abdominis, but the dryland
exercises with create awareness. I use words like "feel the
tightness", or "flex your belly" when I want to try to engage
this muscle while swimming.
Conclusion
I think
it is important for the developmental swim coach/instructor to constantly be
engaging the muscle groups outlined above. If we wait until they are more
advanced age group swimmers, we may have allowed them to develop bad habits
that misalign them in their swimming. These bad habits can be nearly
impossible to overcome.
Take the
time while they are developing to engage the core and promote connectivity.
I believe it will pay off in the long run.
Sunday, June 24, 2012
Year of the Dragon
NLSC - Distance - AM
SCY
12 x 200 w/fins and snorkels EN1
odds free with catch paddles on 2:40
evens kick (board optional) on 3:10
2 x 3 x 300 on 4:00/3:45/3:30 EN2-EN3
descending intervals - make them!
22 x 125 [75 Free/25Bk/25FK] on 1:55 EN2
6,950 yards
SCY
12 x 200 w/fins and snorkels EN1
odds free with catch paddles on 2:40
evens kick (board optional) on 3:10
2 x 3 x 300 on 4:00/3:45/3:30 EN2-EN3
descending intervals - make them!
22 x 125 [75 Free/25Bk/25FK] on 1:55 EN2
6,950 yards
Wednesday, June 20, 2012
Yep, this is Recovery
NLSC - Distance - AM
SCY
5 x 200 FK w/fins, snorkels on 2:55 EN2
1 x 500 IM EN1
5 x 200 FK w/fins, snorkels on 2:55 EN2
6 x 225 Fr snorkels on 3:40 hold 2:40 or better EN3
100 CH EZ
20 x 50 Fly w/fins on S/K on :55 EN1+
Monday, June 18, 2012
Happy Howler Monkey
NLSC - Gold - AM
SCY
8 x 125 Free w/fins, catch paddles, snorkels on 1:50 EN1
8 x 100 Free w/catch paddles, snorkels on 1:25 EN1+
8 x 75 Free w/snorkels on 1:00 EN2
3 x 4 x 300 EN2
1st round: rotate 100 back through w/ #4 all back on 4:10
2nd round: rotate 100 IM through w/ #4 IM on 4:20
3rd round: rotate 100 Fly through w/ #4 all fly on 4:40
20 x 50 FK w/fins on :50/:40 EN2
SCY
8 x 125 Free w/fins, catch paddles, snorkels on 1:50 EN1
8 x 100 Free w/catch paddles, snorkels on 1:25 EN1+
8 x 75 Free w/snorkels on 1:00 EN2
3 x 4 x 300 EN2
1st round: rotate 100 back through w/ #4 all back on 4:10
2nd round: rotate 100 IM through w/ #4 IM on 4:20
3rd round: rotate 100 Fly through w/ #4 all fly on 4:40
20 x 50 FK w/fins on :50/:40 EN2
Friday, June 15, 2012
Puke, bleed, or cry
NLSC - Silver - PM
SCM
500 Back EN1
20 x 50 DK/FK w/fins on :55 EN2
300 Back EN1
6 x 75 FK (no fins) on 2:00 EN2
descend 1-3, 4-6
100 Back EN1
9 x 25 K (no fins)Sprint Medley on :45 SP3
1 x 25 Back EN1
20 x 50 DK w/fins SLOB on 1:05
must break out with entire body beyond flags off each wall
Breath Control
SCM
500 Back EN1
20 x 50 DK/FK w/fins on :55 EN2
300 Back EN1
6 x 75 FK (no fins) on 2:00 EN2
descend 1-3, 4-6
100 Back EN1
9 x 25 K (no fins)Sprint Medley on :45 SP3
1 x 25 Back EN1
20 x 50 DK w/fins SLOB on 1:05
must break out with entire body beyond flags off each wall
Breath Control
Gettin' BOSSed Around
NLSC - Distance - AM
SCY
1000 Free w/ fins, catch paddles, snorkel REC-EN1
8 x 125 on 1:50 w/snorkel desc 1-4; 2x EN1-EN3
12 x 50 FK w/fins and snorkel on 1:00/:40 EN1-EN3
1 x {3 x 200 on 3:15 BOSS EN3
{2 x 500 on 7:00 BOSS EN3
{3 x 200 on 3:15/3:00/2:45 BOSS EN3
4 x 50 on 1:00 CH EZ
5 x 200 Free to Back Progressive on the 2:40 (+:05 progressive) EN1+
SCY
1000 Free w/ fins, catch paddles, snorkel REC-EN1
8 x 125 on 1:50 w/snorkel desc 1-4; 2x EN1-EN3
12 x 50 FK w/fins and snorkel on 1:00/:40 EN1-EN3
1 x {3 x 200 on 3:15 BOSS EN3
{2 x 500 on 7:00 BOSS EN3
{3 x 200 on 3:15/3:00/2:45 BOSS EN3
4 x 50 on 1:00 CH EZ
5 x 200 Free to Back Progressive on the 2:40 (+:05 progressive) EN1+
Wednesday, June 13, 2012
We Jammin'
NLSC - AM
SCY
300 Back
12 x 50 Swim/Kick on :55 EN1
2 x {3 x 100 Back or IM on 1:25 EN2
{1 x 25 Sprint Kick on :30 SP3
4 x 150 K w/fins on 2:15 EN2+
5 x 25 Fly on :30 EN2
3 x 150 K w/fins on 2:15 EN2+
10 x 25 Fly on :30 EN2
2 x 150 K w/fins on 2:15 EN2+
15 x 25 Fly on :30 EN2
1 x 150 K w/fins on 2:15 EN2+
20 x 25 Fly on :30 EN2
100 CH EZ
Kinetic Dryland set 5 x through
1 x width under H20
10 pushups
1 x width under H20
:15 vKick
climb out/jump off blocks 1-5
SCY
300 Back
12 x 50 Swim/Kick on :55 EN1
2 x {3 x 100 Back or IM on 1:25 EN2
{1 x 25 Sprint Kick on :30 SP3
4 x 150 K w/fins on 2:15 EN2+
5 x 25 Fly on :30 EN2
3 x 150 K w/fins on 2:15 EN2+
10 x 25 Fly on :30 EN2
2 x 150 K w/fins on 2:15 EN2+
15 x 25 Fly on :30 EN2
1 x 150 K w/fins on 2:15 EN2+
20 x 25 Fly on :30 EN2
100 CH EZ
Kinetic Dryland set 5 x through
1 x width under H20
10 pushups
1 x width under H20
:15 vKick
climb out/jump off blocks 1-5
Monday, June 11, 2012
Yellow Submarine
NLSC - Distance - AM
SCY
10 x 200 on 2:50 EN1
snorkels, paddles, catch paddles
5 x 50 MOPS on 1:00 SP1
4 x 400 on 5:30, 5:40, 5:50, 6:00 EN2-EN3+
reverse rotate 100 IM through
everything after 100 IM is Sprint
100 CH EZ
10 x 100 FK w/fins on 1:30/1:45
10 x 25 Sprint K w/fins on :40
12 x 100 Back on 1:30 EN2
with catch paddles
6,400 yards
SCY
10 x 200 on 2:50 EN1
snorkels, paddles, catch paddles
5 x 50 MOPS on 1:00 SP1
4 x 400 on 5:30, 5:40, 5:50, 6:00 EN2-EN3+
reverse rotate 100 IM through
everything after 100 IM is Sprint
100 CH EZ
10 x 100 FK w/fins on 1:30/1:45
10 x 25 Sprint K w/fins on :40
12 x 100 Back on 1:30 EN2
with catch paddles
6,400 yards
Friday, June 8, 2012
In America it's called a Flyby
NLSC - Gold - AM
SCY
300 Back REC
10 x 50 on :55 EN1
1st 50 strokes fly
10 x 25 Fly on :30 EN2
5 x 100 on 1:30 EN2
rotate 25 brst through 1-4; #5 is brst sprint
20 x 25 Fly on :30 EN2
10 x {100 FK w/fins on 1:30 EN2+
{4 x 25 fly w/fins on :30 EN2
5 x 75 Back on 1:20 EN1
13 x 25 fly (starts with a climb-out) on :30 EN2
3 x 75 Brst/Fr/Bk Breath Control on 1:30 HYP
13 x 25 fly (starts with a burpee) on :40 EN2
4 x 25 Fly on :40 SP1
Dryland - Ultimate
SCY
300 Back REC
10 x 50 on :55 EN1
1st 50 strokes fly
10 x 25 Fly on :30 EN2
5 x 100 on 1:30 EN2
rotate 25 brst through 1-4; #5 is brst sprint
20 x 25 Fly on :30 EN2
10 x {100 FK w/fins on 1:30 EN2+
{4 x 25 fly w/fins on :30 EN2
5 x 75 Back on 1:20 EN1
13 x 25 fly (starts with a climb-out) on :30 EN2
3 x 75 Brst/Fr/Bk Breath Control on 1:30 HYP
13 x 25 fly (starts with a burpee) on :40 EN2
4 x 25 Fly on :40 SP1
Dryland - Ultimate
Wednesday, June 6, 2012
In England they call it a Flypast
NLSC - Distance - AM
SCY
4 x 1000 Free
#1 w/ snorkels, fins, catch paddles on 14:00 EN1
#2 w/ snorkels, catch paddles on 13:30 EN1+
#3 w/ snorkel on 13:30 EN2
#4 timed on 13:30 EN3
2.5 x {20 x 25 Fly on :30 EN2
{5 x 100 FK w/fins and snorkel on 1:30 EN2
10 x 100 Back on 1:30 EN2
Dryland -
TRX
Wind Sprints
Stretchcordz
SCY
4 x 1000 Free
#1 w/ snorkels, fins, catch paddles on 14:00 EN1
#2 w/ snorkels, catch paddles on 13:30 EN1+
#3 w/ snorkel on 13:30 EN2
#4 timed on 13:30 EN3
2.5 x {20 x 25 Fly on :30 EN2
{5 x 100 FK w/fins and snorkel on 1:30 EN2
10 x 100 Back on 1:30 EN2
Dryland -
TRX
Wind Sprints
Stretchcordz
Monday, June 4, 2012
Do you have a license for that 500?
NLSC - Distance - AM
SCY
5 x 300 on 4:15 EN1
snorkels and catch paddles
10 x 200 on 3:00 EN2
FK w/ fins and snorkel
4 x 1000 on 13:45 EN2
#1 w/ catch paddles
#2-#3 w/ paddles
#4 swim
7,500 yards
SCY
5 x 300 on 4:15 EN1
snorkels and catch paddles
10 x 200 on 3:00 EN2
FK w/ fins and snorkel
4 x 1000 on 13:45 EN2
#1 w/ catch paddles
#2-#3 w/ paddles
#4 swim
7,500 yards
Thursday, May 31, 2012
Wanna be startin' somethin'
NLSC - Breaststroke Group - AM
SCY
7 x {1 x 100 Free on 1:20 EN1
{3 x 50 Back/Brst (work crossover turn) on :50 EN2
{1 x 100 IM on 1:30 EN2
9 x 25 Sprint Medley on :30 SP3
10 x 50 Breast Sprint on 2:45 SP1
start with an open turn
(EZ 50 Back after each)
9 x 200 on 3:00 (2:35) EN2+
odds (100IM/100IM)
evens (100Fr/100Back)
6 x 50 CH EZ on 1:00 REC
SCY
7 x {1 x 100 Free on 1:20 EN1
{3 x 50 Back/Brst (work crossover turn) on :50 EN2
{1 x 100 IM on 1:30 EN2
9 x 25 Sprint Medley on :30 SP3
10 x 50 Breast Sprint on 2:45 SP1
start with an open turn
(EZ 50 Back after each)
9 x 200 on 3:00 (2:35) EN2+
odds (100IM/100IM)
evens (100Fr/100Back)
6 x 50 CH EZ on 1:00 REC
ma ma se, ma ma sa, ma ma ku sa
NLSC - Distance - AM
SCY
10 x 150 Free w/snorkel and catch paddles on 2:10 EN1
10 x 100 Back on 1:25 EN2
10 x 50 FK w/fins and snorkel on :50/:40 EN2
9 x 25 Sprint Medley on :30 SP3
5 x 500 BOSS w/snorkels on 7:15 EN2-EN3
20 x 25 Fly on :30 EN2
1 x 1000 IM straight EN2
timed
7,250 yards
SCY
10 x 150 Free w/snorkel and catch paddles on 2:10 EN1
10 x 100 Back on 1:25 EN2
10 x 50 FK w/fins and snorkel on :50/:40 EN2
9 x 25 Sprint Medley on :30 SP3
5 x 500 BOSS w/snorkels on 7:15 EN2-EN3
20 x 25 Fly on :30 EN2
1 x 1000 IM straight EN2
timed
7,250 yards
Tuesday, May 29, 2012
Beep, beep, beep...that's not a bomb
NLSC - Breaststroke Group - AM
SCY
12 x 125 on 1:45/1:55 EN1
odds Free
evens IM, dbl Brst on 1:55 EN2
10 x 50 Brst on 1:10 EN1-EN3
working with Tempo Trainers
5 x {1 x 200 Black Hole Brst on 3:15 EN3
{1 x 25 Fly on :30 EN2
{1 x 50 Back/Brst on :45 EN2
{1 x 50 Brst/Free on :45 EN2
{1 x 25 Free on :30 EN1
10 x 100 Back on 1:30 EN1
Back to Breast turns in Deep End
4,750 yards
SCY
12 x 125 on 1:45/1:55 EN1
odds Free
evens IM, dbl Brst on 1:55 EN2
10 x 50 Brst on 1:10 EN1-EN3
working with Tempo Trainers
5 x {1 x 200 Black Hole Brst on 3:15 EN3
{1 x 25 Fly on :30 EN2
{1 x 50 Back/Brst on :45 EN2
{1 x 50 Brst/Free on :45 EN2
{1 x 25 Free on :30 EN1
10 x 100 Back on 1:30 EN1
Back to Breast turns in Deep End
4,750 yards
Silence is Golden
NLSC - Distance - AM
SCY
15 x 200 Free on 2:45
1-5 w/snorkel, catch paddles, and fins EN1
6-10 w/snorkel and catch paddles EN2
11-15 w/snorkel EN2+
20 x 50 on :45 Texas 50's EN2
perfect turns
1 x {10 x 75 K w/fins on 1:10 (1:00) EN2+
{20 x 25 Fly w/fins on :20 EN2+
{10 x 25 K on 1:00 SP3
{20 x 25 Fly on :30 EN2
10 x 100 Back on 1:30 EN1
7,000 yards
SCY
15 x 200 Free on 2:45
1-5 w/snorkel, catch paddles, and fins EN1
6-10 w/snorkel and catch paddles EN2
11-15 w/snorkel EN2+
20 x 50 on :45 Texas 50's EN2
perfect turns
1 x {10 x 75 K w/fins on 1:10 (1:00) EN2+
{20 x 25 Fly w/fins on :20 EN2+
{10 x 25 K on 1:00 SP3
{20 x 25 Fly on :30 EN2
10 x 100 Back on 1:30 EN1
7,000 yards
Thursday, May 24, 2012
Spin up the FTL....jump!
NLSC - Breaststroke Group - AM
SCY
10 x 100 Back on 1:30 EN1
12 x 50 on 1:10 EN2
[25 scull on back, 25 Brst spdk]
10 x 25 Brst K Sprint on :45 SP3
on front, no board, brth every kick, head in line after brth
20 x 75 Brst on 1:45 EN2
[25 catch scull on front, 50 Brst fast hands]
20 x 25 on :30 EN2
odds Brst w/FK
evens Fly
Turn Practice in Deep end working on dolphin kick timing
Deep water breath control bobs
3,850 yards
SCY
10 x 100 Back on 1:30 EN1
12 x 50 on 1:10 EN2
[25 scull on back, 25 Brst spdk]
10 x 25 Brst K Sprint on :45 SP3
on front, no board, brth every kick, head in line after brth
20 x 75 Brst on 1:45 EN2
[25 catch scull on front, 50 Brst fast hands]
20 x 25 on :30 EN2
odds Brst w/FK
evens Fly
Turn Practice in Deep end working on dolphin kick timing
Deep water breath control bobs
3,850 yards
Better than a squadron of cylons
NLSC - Distance - AM
SCY
10 x 100 Back on 1:30 EN1
12 x 125 Free on 1:50 EN2
hold under 1:40's
40 x 75 En2
#1-10 Kick SLOB w/fins on 1:10 EN2
hold 1:00 or better, 1:00 rest
#11-20 Free w/paddles on 1:15 EN2
hold 1:10 or better, 1:00 rest
#21-30 Free w/paddles+fins on 1:05 EN2
hold :55 or better, 1:00 rest
#31-40 Kick SLOB w/fins on 1:10 EN2
hold 1:00 or better
16 x 25 fly on :30 EN2
10 x 100 Back on 1:30 EN2
6,900 yards
SCY
10 x 100 Back on 1:30 EN1
12 x 125 Free on 1:50 EN2
hold under 1:40's
40 x 75 En2
#1-10 Kick SLOB w/fins on 1:10 EN2
hold 1:00 or better, 1:00 rest
#11-20 Free w/paddles on 1:15 EN2
hold 1:10 or better, 1:00 rest
#21-30 Free w/paddles+fins on 1:05 EN2
hold :55 or better, 1:00 rest
#31-40 Kick SLOB w/fins on 1:10 EN2
hold 1:00 or better
16 x 25 fly on :30 EN2
10 x 100 Back on 1:30 EN2
6,900 yards
Monday, May 21, 2012
Progressive Specificity
NLSC - Breaststroke Group - AM
SCY
10 x 100 Back on 1:30 EN1
20 x 50 Texas 50's on :55 EN2
working pull down timing
12 x 100 Breast on 1:50 MSV
record times to determine EN2 pace
5 x 200 Breast to Free progressive EN1
start on 3:20 and drop :10 on each subsequent 200
20 x 50 Kick SLOB on :50 EN2
w/ fins if they have Brst fins
5,200 yards
Dryland - TBA
SCY
10 x 100 Back on 1:30 EN1
20 x 50 Texas 50's on :55 EN2
working pull down timing
12 x 100 Breast on 1:50 MSV
record times to determine EN2 pace
5 x 200 Breast to Free progressive EN1
start on 3:20 and drop :10 on each subsequent 200
20 x 50 Kick SLOB on :50 EN2
w/ fins if they have Brst fins
5,200 yards
Dryland - TBA
Let's Get it Started in Here
NLSC Gold AM - Distance
SCY
10 x 100 Back on 1:30 EN1
20 x 50 Texas 50's on :45 EN2
no lazy turns
10 x 300 Free on :20 rest MSV
record times to determine EN2 pace
20 x 50 Kick SLOB on :50 EN2
w/fins
6,000 yds
Dryland - TBA
SCY
10 x 100 Back on 1:30 EN1
20 x 50 Texas 50's on :45 EN2
no lazy turns
10 x 300 Free on :20 rest MSV
record times to determine EN2 pace
20 x 50 Kick SLOB on :50 EN2
w/fins
6,000 yds
Dryland - TBA
Thursday, January 5, 2012
Pocket Projector for iPhone - the next coaching tool
I have recently purchased the Brookstone Pocket Projector for iPhone. It took me about 4 trips through various airports before I pulled the trigger on the $229 device, but I have found it useful for day to day coaching and technique work.
It comes in handy for videoing swimmers during practice. The images from the projector can go as large as 50 inches before they get too grainy for use. I find it works well for groups, or for swimmers whose vision is poor.
The biggest trick is to find a darker area, in/around the pool deck to make it useful. At our pool, we have a darkened entry way with a big bulletin board that works perfect as a projection area.
The kids like the fact that they don't have to look over my should to get a view of their strokes and technique. It even has a fairly good set of speakers on it.
I have used it to project Netflix and YouTube videos, and it can also be used to project presentations and photo albums.
The drawbacks to the unit are:
It comes in handy for videoing swimmers during practice. The images from the projector can go as large as 50 inches before they get too grainy for use. I find it works well for groups, or for swimmers whose vision is poor.
The biggest trick is to find a darker area, in/around the pool deck to make it useful. At our pool, we have a darkened entry way with a big bulletin board that works perfect as a projection area.
The kids like the fact that they don't have to look over my should to get a view of their strokes and technique. It even has a fairly good set of speakers on it.
I have used it to project Netflix and YouTube videos, and it can also be used to project presentations and photo albums.
The drawbacks to the unit are:
- it is a little big to use as a permanent iPhone case. I usually just slide my phone in as needed.
- it does not have an adjustable stand. If you are using it for presentations, or as a stationary projector, you may need to prop it up on some books to make it the right height for your "screen"
- the $229 price tag is a little hefty. I definitely had to do some soul searching before I bought it.
All in all, I think it is a worthy purchase...at least for me.
Subscribe to:
Posts (Atom)