3/13/2017
NITRO SWIMMING
National Development Workout Concepts and Skills
By Jeremy Kline, of Cedar Park Site and Randy Teeters, of Bee Cave Site
15 MINUTES OF DYNAMIC WARMUPS
BEFORE WATER TIME DAILY
Example Module A
Example Module B
Example Module C
1x PVC Series and PVC
Squats
1x Chopper Series
1x Jumping Jack Series
1x Lunge Coordination
1x Lunge Coordination
4x :30 pigeon each leg,
12x Spiderman, :60
Caveman, 12xzombies
4x (:60 Caveman Squat,
12x Inchworm, :30 Knee
on Wall each leg, 12x
Zombies
2x (10x “I”, 10x “Y”, 10x
“T”)on rings
2X (8x Hip Bridge, :30
Caveman, 8x Spiderman,
:30 Pigeon each leg, 8x
Gorilla Squats
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THE BENEFITS OF DRYLAND
BEFORE SWIM
• Excellent time to bond with group, and create a time to discuss focus of
water time for that day with the kids.
• Fun for the athletes, and allows coaches to better understand the kids
through communication out of the water.
• Kids can always hear dryland coaching. Easier to get messages and themes
to swimmers.
• Strength increases about 2% per 1.8 degrees F of increased body
temperature.
• Muscle, joints and tendons, as well as nervous system, operate best at
temperatures of 102.2 degrees F
https://humankinetics.me/2017/03/03/warmup-advice-from-aurelien-broussal-derval/
EXAMPLES OF WARM UP IN WATER
Example A:
400- 50 Scull, 50 swim(snorkel opt.)
300- 25 k/d/s, IM
200- wall pause on each turn, and ride
glides for distance on push offs
• 100- 4x25 balance swim
• Eyes start near surface looking FWD.
and progressively chin tucks to pull eyes
into a downward fashion.
• Looking to achieve body balance and
buoyancy in connection to head
position. Can be done on back as well,
starting chin tucked and adjusting until
best balance and buoyancy occur.
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• Example B:
(4x)
10x Bobs
10x Streamline Jumps
10x Double High Fives (on the water)
1x :10 Hand Stand
10x Boxing Jabs
1x 50 Rotisserie Kick
1x75 Build to Sprint
1x25 Smooth No Breath Free
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EXAMPLE OF WARMUP IN WATER
EXAMPLES OF CHAIR PAUSE TURNS,
WITH PUSH OFFS FOR DISTANCE
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EXAMPLES OF PRE SETS AND
UNDERWATER SETS
• EXAMPLE PRE SET:
• 2x rounds
• 8x25- 4 Und.Water Dolphin k @ :35,
4 swim@:30- 3 breaths only#1,
2 breaths only#2, 1 breath only#3,
0 breaths on #4,
swim can be fly, or free, or
underwater breast stroke
• 4x50 @:35/:40, no breath turns and
finish to fast flip turn. Focus on feet
at shoulder width on turn and
swimming the head and shoulders
into the flip turns. 800 yds.
EXAMPLE UNDERWATER DOLPHIN SET:
6x Shooters
1x25 Dolphin Kick on Back(DKOB)
2x25 UWDK 12.5 + 6 fast strokes
1x25 UWDK 15 yds. + 6 fast strokes
1x25 UWDK(Underwater Dolphin)
Round 1&2- Start from a push,
Round 3&4- Start from flags,
Round 5&6- Start from a push w/ Fins
• **Interval*** 750 yds
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MAIN SET EXAMPLE
• 30x50 FR.@ :50 2 Cruz, 1 at Race Pace, 1-12 Race Pace held at 500 Free Pace, 1324 Race Pace at 200 Pace, 25-30 All out on Race Pace
• 100-300 recovery
• 20x50 PRIME @ 1:00 1 Cruz, 1 at Race Pace, 1-10 Race Pace at 200 speed, 11-20
Race Pace held at 100 speed
• 100-300 recovery
• 10x50 COACH CHOICE@ 1:30 All as fast possible, Dive odds, push evens
• 100-300 recovery
• Usually done the 3rd session of 8 sessions weekly
• Helps kids learn to feel 100, 200 and 500 pace, and allows room for variation and
creativity. Used all season even leading into meets in a scaled back version.
• Several ways to vary the set depending on the time of the season, and based on
type of swimmer. (Distance, Mid., and Sprint)
3000 yds.
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WEEKLY REPEATED DRILLS AND SKILLS SETS:
VIDEO OF: UNDERWATER TURNS, KICKING
AND BODY BALANCE DRILLS AND
CONCEPTS
Videos are examples of Sectional to NCSA Jr. National level athletes from our
two locations:
EXAMPLES OF WEEKLY DRILLS AND
SKILLS PRACTICED
Float/ Kick/ Swim
Underwater Turns
Head up to eyes
down/ balance drill
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SPEED WORK SETS AND IDEAS
• Often done on Friday AM, as kids
have no Friday PM practice.
• We feel it is beneficial at the end of
the week and often matches the
speed needed on weekends of
competition.
• Try to also use so that body clocks
are used to swimming fast in the
morning. Can’t make PM finals if
you don’t swim fast in AM prelims.
• EXAMPLE FRIDAY AM MAIN SET:
• (4x)
1x 25 HVO (f/m Start) @:50
1x 50 Build to 100% @:50
1x 25 Cruise @O.C.
1x 75 AFAP (f/m Start) @:50
1x 75 DBL Arm BK @ O.C.
• ADD 25 + 75 = 100 TIME
• IF you go 3x in a row of lifetime best
move on to warm down lane
ENDURANCE SET IDEALS
• 4x500/ #1-2- 150 s/150k/150s @X, #3-200s/100k/200s@x-:20, #4-all swim
• 2 minutes, hydrate and switch
• 3x400 Pull – rest 15-20 sec.
OR
3x400 IM :20-:30 rest
• #1- buoy, paddles, straps
#1-k/s/25, underwater on bk. k
• #2- buoy, paddles
#2-50drill/50 swim
• #3- Swim w/paddles
#3- All Swim
• 2X300 Prime stroke broken as:
2x300 Free broken as:
• 2x75@build up to race pace
2x75 build to rp
• 3x50@ 200 race pace, short rest :less :10
3x50@200 race pace
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