NLSC Gold Boys - PM

SCY

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

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

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

6 x 75 on 1:45 Breath Control  HYP

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

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

4,400 yards

The Science of Swimming - James E. Counsilman

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

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

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

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

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

NLSC Gold Boys - PM

SCM

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

{1 x 50 on :55 K/Swim EN2

5 x 25 MOPS on 1:00 SP3

JOsig

15 x 100 on 1:25 Round Robin EN2

10 Minutes start practice

5 x 100 on 1:45 EN2 & SP1

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

3 x 100 on 1:45 EN2 & SP1

4th 25 sprint, from flags into turn through finish

6 x 25 sprint medley on :40 SP3
shallow end

NLSC Gold Boys - PM

SCY

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

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

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

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

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

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

NLSC Gold Boys - PM

SCM

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

dps on swim

6 x 25 on :45 SP3

Sprint Medley

5 x 50 on 1:15 MOPS SP1

perfect turns

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

18 x 25 on 1:00 FAST SP2

2 kick, 2 swim w/paddles

6 x 200 on 3:00 Free EN2

the rest of practice in the shallow end:

10 minute start practice back and forward

20 x 25 fly on :30/:40 EN2

alt swim/kick

4,650 meters

NLSC Gold Boys - PM

SCY

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

{3 x 25 Sprint Medley on :30 SP3

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

2 x 300 back or IM on 4:25 EN2

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

1 x 300 back or IM on 4:25 EN2

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

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

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

15 x 15 on 1:00 EN2+

MOP work on turns (JO sig)

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

5,100 yards

NLSC Gold Boys - PM

SCY

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

1-5 non-free

6-10 choice

11-15 free

Team Meeting

5 x 200 on 3:10 EN2

kick with fins & snorkel hold 2:50 or better

10 x 50 Free on :50 EN2

free DPS with small paddles

20 x 50 Free on 1:05 EN3

BPA Free or stroke with fins & paddles

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

Deep End for rest of practice

5 x 25 no breather on 2:00

underwater turns

5 minutes of vertical kicking

Pigs

4,500 yards (effectively)