Monday, September 24, 2012

Don't you lose my number

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

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

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+

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

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

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

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

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)


Monday, August 20, 2012

Let's Get Primed

EHS - PM
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.

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

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+


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

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 -

  • 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

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

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

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

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

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

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

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

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'

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

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

Wednesday, June 20, 2012

Yep, this is Recovery

NLSC - Distance - AM
SCY

10 x 100 alt Fr/IM on 1:30  EN1

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

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

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+

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



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

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

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

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

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

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

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


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

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



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

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

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

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 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.