Six Second Breakouts – Start kids from every block at some point in every practice and then blow a whistle at SIX seconds. Swimmers stop on the whistle and see how far they got. Since world class swimmers get to 15 meters in 7 seconds from a start and under 10 for a push-off they need to work toward the goal of 15 meters in 7 seconds. Swimmers should try different fly kick combinations; big/fast, small/fast, on side/fast, and start big/fast and finish small/fast. The other thing to determine is the number of kicks that are optimal and then use that number of kicks during every practice training set. Ed. Note; Through her career Misty Hyman used eleven and switched to 8 at the Olympic Games to have more air/energy for the last fifty. Kevin Kinel
Peer Stroke Check – Swimmers are buddied-up
and become responsible for improving each other’s strokes. Three
swimmers are working together with two swimmers (#1 and #2) on one
end of the pool and one swimmer (#3) on the other end. There are
three swims A, B, and C.
Backwards practice (everything is in reverse
names and order)
Descending Distance Fast Feet Pace Set- The coach gives his time
to the distance group through this whole set by yelling out the 25
yard pace at every stop and the 100 time on every 100 as the set
progresses. Obviously, it must fit your personnel and their
ability; however, this is a great set to get a swimmer ready to race
distance events, especially if they don’t like distance
training. Start with distances they can handle holding desired
race pace for whatever the distance and gradually move ‘em up! They
MUST get faster as the set goes!
Warm-Up of about 1000 and Pull 800 (2,4,6,8/50) using paddles and a tube only between sets of
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Copyright © 2009 Bob Steele All Rights Reserved.