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“Fun” & Productive Training Keeping Kids Interested

“Fun” & Productive Training Keeping Kids Interested. National Coaches Clinic Irvine, CA. David C. Salo, Ph.D. Soka University / Novaquatics Swim Team. Training the Physiology. Muscular Strength and Power General Strength and fitness Cardiovascular conditioning Aerobic conditioning

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“Fun” & Productive Training Keeping Kids Interested

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  1. “Fun” & Productive TrainingKeeping Kids Interested National Coaches Clinic Irvine, CA David C. Salo, Ph.D. Soka University / Novaquatics Swim Team

  2. Training the Physiology • Muscular Strength and Power • General Strength and fitness • Cardiovascular conditioning • Aerobic conditioning • Neuromuscular adaptations • Race pace, race rate, race strategy

  3. Muscle Strength & Power • Stretch Cordz – out of water • Medicine Balls • Body weight work • Pushups, abs, etc • Resistance swimming • Parachutes, medicine balls, shoes

  4. Cardio/Aerobic Conditioning • Maintain elevated Heart rate over extended period of time • Drills incorporated with swimming • Non-volume work • Kick against wall, vertical work, etc

  5. Neuromuscular Adaptations • Race Strategy • Construct sets with strategy in mind • How do I swim this race? • Pacing • eg repeat 100’s at race pace • Tempo Trainer • Practice racing • Competition in practice

  6. Practice Design • Warmup • 400 + 4x100 + 4x50 (Free, IM, choice) • Increase intensity through WU • Warmup is always the same • Same warmup used for competition • Signals to everyone when warmup ends and “training” begins

  7. Practice Design • Transition Set • 500-1000 yards • Transitional work from warmup • Increased intensity • Drill work, technical components to racing • eg 12x50 – 8/10 dolphin kicks by 25 – head up ab kick on the surface

  8. Practice Design • Mid Sets • Kicking, pulling, paddles/fins • Mostly conditioning based • Emphasis on some components previously suggested – Muscle power, cardio, neuromuscular development

  9. Practice Design • Final Set • Everything is “MAIN SET” • Stroke/event specific • Everything is important • This is just the Final Set • More neuromuscular work, race pace work, race strategy • “if it were easy we would call it football”

  10. Practice Design • Warm Down • Controlled 5-10 minute period • Develop habit for meets

  11. Practice Design • WU – 400 + 4x100 + 4x50 • 12 x 50 @ 15 ri • heart rate 278/10 dolphin kicks – fast transition to the surface into head up ab kick – hand over hand. • 10 x 50 @ 15 ri • 10 pushups, 20 tricep extension, dive 25 fast kick, 2 flip turns, underwater pull downs to the flags – fast swim into wall. • Pull 9 x 75 @ HR23 + 15x25 fast @ 20,25,30 – Big paddles • 25 each head up KU, V sit scull, 3 sec rest, fast pull • 25’s – no breath EZ, FAST, FAST

  12. Practice Design • 6 x 125 + 3x50 @ 15 RI, :45 • Parachutes, small pads, fins • 125’s – parachute swim work on stroke through 100, fast last 25 for power • 50’s – swim, kick, swim, hold goal pace200 use tempo trainer • 3 x 50 stretch – heart rate under 23

  13. Practice Design • Sprinters • Cordz – steal the flag • Distance • 4 x 300 + 3x100 + 6x25 • 300 – overkick swim, breathing pattern, last 50 fast • 100’s – hold pace 1650, 1000, 500 • 25’s – race like the last 25 of a race – full speed

  14. Practice Design • Breaststrokers • Partner cordz – • 6 x (2x50 + 2x25) @ partner/equipment change • 50’s – resistance swim, kick back • 25’s – 10 sec partner delay

  15. Practice Design • Stroke/mid free • Ramp set • 6 x (2x25+50+75+50+2x25) @ 1:1 base • 25’s – build up to pace200 • 50 – at pace200 • 75 – hold pace200 and rate last 25 pick up pace • 50 – faster than race pace • 25’s – full speed sprint • 30 seconds extra between rounds

  16. Practice Design • Warmdown • Controlled 5-10 minute warmdown

  17. Drills • Sculling • In all geometrical planes • Training Component NOT just drill work • Sit Scull • V-Sit Scull • With equipment (pull buoy, kickboard, etc) • Forward Scull with equipment • Pull buoy, kickboard, parachute • Right/left leg up • Resistance Scull • Scrunch scull • Medicine Ball application

  18. Drills . . . continued • Standing scull with kick board • Inverted scull • Boat scull • Changing direction eg boat scull to forward scull • Wet vertical jumps into scull

  19. Drills . . . continued • Resistance Work • Stretch cordz • Partner / individual • Medicine ball • Partner / individual • Partner kicking • Luge kick • Kick against the wall with quick turn • Parachute

  20. Drills . . . continued • Kicking drills • Piston Kick • Vertical / horizontal • Vertical kick • Weighted / unweighted • Quick Kick drill with Pull Buoy • Right / left kick

  21. Drills . . . continued • Pull drills • Head Up drills • Back flat / belly button to the spine • Right/left; high elbow catch; quick pull • Overkick Pull with flutter kick /dolphin kick • Fins • Small and Large size paddles

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