2010
WEEK 1 May 3 May 7
Training will consist of getting kids back into the water
and building up a bit of endurance. We will swim more than work on strokes;
however, each day will have a specific stroke on which we focus. Kids need to
be legal before we start meets and that should be our focus; getting kids to
know how to swim all the strokes.
May 3 New Swimmers
Introduction to all the strokes
Dividing swimmers into lanes based on ability
Introduction to diving and flip turns
May 4 New Swimmers
Repeat of Monday More turns and starts
May 5 New Swimmers &
Returning Swimmers
Acclimate new and returning
swimmers
Further divide swimmers based on ability and previous
knowledge of strokes
Diving and turn work today
May 6 All Swimmers
Repeat of Wednesday
May 7 All Swimmers
Repeat of Wednesday add relay starts so swimmers are
comfortable with how they are performed.
WEEK 2 May 10 14
Training for this week will be more stroke work oriented.
Drills that will be used the rest of the season will be introduced during this
week. This is our first week in our season plan, meaning, that the
progression of training and strokes is based as this week being the start, not
the previous week. Lengthy swimming will be infrequent, but not non-existent.
Endurance is still needed to complete the season. Practices will consist of a
Warm-Up, Kick Set(s), Stroke Work, Main Set (this will be the distance swimming
and/or a subset of stroke work), Starts & Turns, and a Warm Down. The
Warm-Up portion of practice will remain the same. My reasoning for doing this
is that if a swimmer is late, they may come in and get started without
hesitation and question as to, What are we doing Coach Mike?!
May 10 Freestyle
Warm-Up (Consistent)
200 Free
100 Choice Swim (one stroke)
100 IM
Kick Set Most kick sets will consist of 50s 75s and
later in the season 100s. Fast and proper kicking is a must for fast swimming.
Kick will be with and without a board throughout the season. No board kick will
be streamline.
Stroke Work Todays work is Freestyle. We will focus on
beginning drills such as Finger Tip Drag, 10 Kick Rotation, 10-3-10
(progression to 6-3-6), and streamline kicking.
2 X {2x100 Kick(K)/Swim(S)/Drill(D)/Swim(S)
{4x50 D/S by 50
{3x100 Perfect Freestyle
If, again for example, it was a new set, it may go
something like this:
2X {4x100
Free Swim
{3x75 S/K/S
{2x50 Sprint Freestyle
{1 x 25 easy choice
Starts & Turns Each and every day we will work
starts and turns. The fastest parts of a race are as follows: 1. Start, 2.
Turn, and 3. Breakout. Swimming is actually the slowest part of your race. Not
have adequate starts, turns, and breakouts can take the fastest parts of a race
and make them the slowest. (Note: breakouts are included in start work). Starts
will be swimmers choice and turns will be for the stroke that we are working
that day.
Warm-Down Warm-Down will vary from day to day based on
the amount of swimming. It will never be less than a 100 easy and no more than
a 300 easy. I prefer to do the Warm-Down all freestyle, but some days it may
change. It is important for every swimmer to complete a warm down before
leaving practice so as to release as much built up lactic acid as possible.
Lack of warm down can result in cramps, tight muscles, and being that lactic
acid is a toxin, can make you have an upset stomach.
May 11 Breaststroke
May 12 Backstroke
May 13 Butterfly
May 14 IM
Note: The next two weeks (May 17-21, May 24-28) will be
using this format. Strokes will change each day (listed below) but the workout
format will not change.
WEEK 3 May 17-21
May 17 Butterfly
May 18 Backstroke
May 19 IM
May 20 Breaststroke
May 21 Freestyle
WEEK 4 May 24 - 28
May 24 IM
May 25 Freestyle
May 26 Breaststroke
May 27 Butterfly
May 28 - Backstroke
Once swim meets have
started, practices will be geared toward proper starts and turns, as the
swimmers should have the strokes down now. We will still follow the same format
as above, but with more starts and turns.
WEEK 5 May 31 June4
May 31 Practice Meet: Warm-Up 8am, Meet Start 9am
June 1 Breaststroke/Starts
&Turns!
June 2 IM/Starts &
Turns!
June 3 NO PRACTICE!!!
June 4 Freestyle/Starts
&Turns!
June 5
WEEK 6 June 7 - 11
June 7 Freestyle/Starts
& Turns!
June 8 Backstroke/Starts
& Turns!
June 9 Breaststroke/Starts
&Turns!
June 10 IM/Starts
&Turns!
June 11 Butterfly/Starts
& Turns!
June
12
WEEK 7 June 14-18
June 14
Breaststroke/Starts &Turns!
June 15 IM/Starts
&Turns!
June 16 Backstroke/Starts &
Turns!
June 17 Butterfly/Starts
&Turns!
June 18 Freestyle/Starts
& Turns!
June 19
During the next training
phase only swimmers who have qualified for Meet of Champs will be required to
attend practice. Focus will be on the strokes the swimmer is swimming. Lanes
will be divided by ability and stroke. Starts and turns will be a major focus
as well as further refinement of specific strokes.
WEEK 8 June 21-25 Meet of Champs Swimmers Only
June 21 Swimmer specific
strokes
June 22 Swimmer specific
strokes
June 23 Swimmer specific
strokes
June 24 Swimmer specific
strokes
June 25 Swimmer specific
strokes
June 26 Swim Meet: Meet of Champs Time
and Location TBA
June
27 Swim Meet: All-Star Meet Time and Location TBA
This will be the completion
of our season. If all goes as planned each swimmer should progress in each
stroke to a point that the stroke is well refined and the swimmer is confident
to swim it at any meet.
All swimmers are required to have a water bottle at
practice every day!! Girls must wear a swim cap for practice and swim meets,
and everyone must have a pair of goggles! Swim caps and goggles will be
available for sale when
GOOD LUCK AND GOOO GATORS!!!