We are finishing up a three week “winter training camp” here at North Bay Aquatics – last day is this Thursday January 15th. We began on December 26th and swam 2 x day every day except January 1st. Most of the team was back in school on the 7th. This gave us 22 water sessions in 12 days. We also did our BridgeAthletic strength and conditioning workouts every Monday, Wednesday and Friday. Out of 32 swimmers we had 8 who made every session. Another 15 made most of them. Four we never saw. We are now back to one water workout per day since school is in session. We made a poster of the emphasis and a copy of it is below. We hung this on the fence at the pool for viewing twice a day (36” x 48” - cost $140 at Kinko’s – worth every penny!).
Basically what happened is that everyone who participated, even those who did so at less than full attendance, are now in better shape than they were in November. They are swimming faster in workouts and are kicking MUCH faster. Our kick sets range from 1600 to 2000 yards and the work is impressive.
It doesn’t really matter what interval your group can do. Simply start where they are and then keep shrinking the send offs by 5 seconds per hundred and watch them improve. A side bonus to kicking is that it improves cardio fitness, doesn’t beat up their shoulders and ultimately makes them faster.
Here are two sets we have used:
Set # 1 – 8x200 kick with board on whatever interval you can do, just hang on and make the sendoff – 2:50/3:00/3:15 etc. We stole (um, borrowed) from NBAC’s 8x200/2:45 – we have 2 guys who can do this today.
Set # 2 – 8x200/3 - #1 kick the 1st 50 with a board as fast as you can, then swim easy for 150
#2 kick the 2nd 50 with a board fast as you can, swim the 1st 50 and the 3rd and 4th easy
#3 kick the 3rd 50 as above, #4 kick the 4th 50 as above
#5 kick the 1st 100 fast as you can and cruise the 2nd 100 swimming
#6 cruise the 1st 100 swimming and kick the 2nd 100 fast as you can
#7 swim a cruise recovery 200
#8 kick a 200 fast as you can…we have done this set 3 times in a little over 2 weeks and now have a ton of kids under 3 minutes, some under 2:50, our fastest is 2:11 – these are all high school age kids.
The second half of the set is the same as above but it is all swimming on 3 minutes with the legs full throttle while swimming on the portions described with the kick board. The focus is on the last one where they are aiming to swim AND KICK a full 200. We don’t care if they fail. We ask them to go for it and see how far into the 200 they can go before the piano lands on them. We are working to get all the way to the wall by March without the piano.
Ultimately work does work. We tell our swimmers if they don’t like pain take up checkers…not chess which requires brain power…
NORTH BAY AQUATICS – HOME OF THE ANGRY TUNA
WINTER TRAINING CAMP 2014:2015
NO WHINING, COMPLAINING, EXCUSES
SUPPORT YOUR TEAMMATES WITH YOUR EFFORT
GOALS & OBJECTIVES
UNDERWATERS & BREAKOUTS
BREATHING IN 100’S AND AT END OF ALL FREESTYLE RACES
STROKE COUNTS IN BREASTSTROKE AND BUTTERFLY
TEMPO ON ALL STROKES
BE FITTER, FASTER, STRONGER
TECHNIQUE – ALL THE TIME
ALWAYS BE READY
KEEP YOUR MIND CLEAR – EMPTY THE CLUTTER