Nitro’s Favorite Drills and Sets
Mike Koleber, Head Coach/Owner
Tim O’Brien, National Group Coach
Nitro Age Group Drills
• Two Person Backstroke Train
• 3, 2, 1 One Cycle Breaststroke
Backstroke Drill
Two Person Backstroke Train
• Simple/Fun for the Kids
• Two kids, floating on backs, end to end (nose
to tail) feet of one kiddo on top of head of the
other
• Front swimmer holds position
• Back swimmer is the “Engine” that swims full
backstroke.
• Corrects over-reaching, Guaranteed Smiles
Backstroke Drill video
Breaststroke Drill
3,2,1 One Cycle Breaststroke
• Start with 25s
• Intervals are Optional
• 1 pullout/pulldown, 3 Kicks per stroke, 2 Kicks per
stroke, 1 kick per stroke – reach the other end in one
full cycle or less.
• Move on to 50’s
• Then 75’s
• Then 100’s
• Body Position, Holding Line, Efficiency, Breath Control.
Breaststroke Drill Video
Age Group Favorite Set
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Transition IM – 75, 50, 50, 25, 50
75 Fast Free – Off Blocks – For Time @ 1:15
50 Fly/Back @ 1:00 from Dive
50 Fly/Back @ 1:00 from Dive
25 Breast Fast @ :30 from Dive
50 Easy Recover @ 1:15
5:00 total time each cycle – Total of 8x
through, 2,000 yds.
Nitro National Workouts
Prime Nitro Sets
• Nitro Whistle Set
• King/Queen Drop Down Set
• Nitro Circuits
• Battle Sprint Set
Whistle Set
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Set starts on the :20 interval
Add .05 per interval/swim
Set ends at 2:00
Fly’ers go 25 fly/25 free (everyone else go prime)
Swimmers choose distance per interval
Once a distance is attempted, it must be maintained
until next distance is attempted
• On 2:00 interval, all swimmers go max distance for 2:00
• Coaches blow whistle for leaders, swimmers in groups
2-?? Go 5 secs apart
Whistle Set Video
King/Queen Dropdown Set
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Coaches choice of strokes
Select starting interval (i.e.: 1:10 for Free, etc)
All swims from blocks w/Coaches Choice R.I.
Drop :02 per Swim until 1:00; then :01
When swimmers miss interval > :01, moved to
empty lane to Vertical Kick/Cheer
• Final 2 Boys/2 Girls, Entire Team gets out to
Cheer for the King/Queen 100 match race
Nitro Circuits
• 30 minutes in total
 5 minutes for each circuit
 Each circuit on 6 minute interval
Circuit 1: Drag Bags #1
(Prime Stroke Swim)
– 2x25 Firm @1:00 w/bag
– 2x25 Fast @:45 w/bag
– 2x25 Max Effort @:30 w/o bag
– 1x50 ez swim
Circuit 2: Relay Rope Climbing
– 37.5 Sprint from blocks
– Climb rope
– Optional pull-ups at top of rope
– Drop down into water
– Sprint 12.5 into wall with great finish
Circuit 3: Med Ball Vertical Kick
– 20 seconds on, 10 seconds off
– Mixed weighted balls used
– Keep balls above water during 20 seconds
Circuit 4: Streamline Dolphin
Kicks Off Bottom
– 45 seconds on, 15 seconds off
– Tight streamlines
– Small amped kicks
– Get waist out of water, if not higher
Circuit 5: Drag Bags #2 (Kick)
– No board w/snorkel
– Good body line
– Max effort prime kick for 5 minutes
Nitro Circuit Video
Battle Sprint Set
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2 rounds
4 x 50 Kick Fast @ :45
1:00 Rest
4 x 25 Battle Sprint @ 1:00
4 x 100 Easy @ 1:45
Battle Sprint Video
Battles Sprint Set
Thank You’s
• Nitro Whistle Set (created by Sheila Taromina,
morphed by Nitro)
• Battle Sprint Set (credit to Lauren Hancock &
Conejo Simi Swim Club and Jackie Bertucci of
Pilot)
• Bob Mayer creator of Drag Bags
– More info on Drag Bags email Bob at
[email protected]
• Coach Robert Hastings for PowerPoint
• All the wonderful Nitro Swimmers for being AMAZING