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Strength

10 and unders. Swimming the different strokesSitups, crunches, pullups, horizontal ladderSafety Technique Rock wall/running. 11-12. Swimming/tethered swimmingSitups, pushups, pullups, dips, horizontal ladderSafety TechniqueRock wall, running. 13-14. swimming with equipment(t

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Strength

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    1. strength Why and How Eddie Reese

    2. 10 and unders Swimming the different strokes Situps, crunches, pullups, horizontal ladder Safety Technique Rock wall/running

    3. 11-12 Swimming/tethered swimming Situps, pushups, pullups, dips, horizontal ladder Safety Technique Rock wall, running

    4. 13-14 swimming with equipment(tubes, paddles, parachutes, whatever) Pushups, pullups, situps, dips, rope climb Technique, safety Rock wall, running

    5. 15-17 Swimming with equipment Dryland or weight room Requirements to lift weights: 40+ good pushups in a min. 80-100 situps in 2 min. 5-8 pullups 12-15 dips

    6. 15-17 If they can’t do all of it, they must get better to go in the weight room Weight room-keep repetitions 12-20 Be safe!!!!!!!!!!!!! Good technique!!!!!!!!!!!!! Never test with singles

    7. 15-17 Exercises-bench, lats, leg press, dips, leg extensors, curls, horizontal rows(don’t like vertical), situps(do with surgical tubing) When in doubt, keep them out

    8. Tapering out of the water Individual situations Distance swimmers and most girls continue longer Some are off for three weeks or longer Best taper I’ve seen-9 weeks Taper is shaped by length, difficulty, and consistency of practice-it starts the first week This must always be considered

    9. Our program My thoughts, tendencies, our equipment, and basic program: Strength training at the college level is an absolute must(as is aerobic training for all) Changed the program from last year to this year-weights and dryland Totally new for me Biggest problem is to get them to stop when I feel is the right time

    10. Summary Strength gain is very important It is tough to do individually, but important Be consistent through the season-keep your eye on your goal Their strength will seem to diminish as the water work gets more difficult-they are still getting stronger, it won’t show until rest

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