Program Progressions, Workouts and Drills
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1 Program Progressions, Workouts and Drills Brent Arckey and Andrew Eckhart
2 Senior I Junior I Gold Black White Senior II Junior II Varsity Novice Pre- Team Goals of the Program A Place for Everyone. Smaller Training Groups. Long Term Focus. More Specific As You Get Older. FTT! General Emphasis of Groups 9-10s: 100 I.M./200 Free s: 200 I.M./500 Free, not afraid of the s: 400 I.M/200 Strokes/500 Free not afraid of the High School: Specific for the individual and continuing to develop other events. Try to meet everyone s needs. Danielle Valley 800 Free, Olympic Trial Finalist Alex Katz 200 Back Olympic Trial Semi-Finalist Five High School State Champions 200I.M.(2), 100 Fly, 100 Breast and 200 Free Relay You just never know what an athlete might end up being great at! Example Bethany Leap, 200 Breast, National Junior Team
3 The coaches work closely together and are always trying to get better. Keep it simple and consistent. Everyone understands they are part of the process. Enjoy The Process! Your job is to move people up. Drills, start with the legs and are built from there. Leg Driven Drills! Drills have to be coupled with some strength elements to continue progression. Younger athletes, the drill might be enough of a strength element pulling, dry-land, important to continue great technique High-school: dry-land, strength additions in water, resistance work, pulling. Drills are used all the way through the program. Minor adjustments and additions within the group progressions. Example Single-Arm Backstroke, intensity, for time, etc.
4 Drills and Accessories Fly Snorkel/Fins Kick hands at side Single-Arm Underwater Recovery Triple Kick Stroke Count/Tempo Work Back Hockey Puck/Tennis Balls Streamline Kick Rotational Kick Single Arm and Double Arm L-Drill Stroke Count/Tempo Work Breast Snorkel/Tennis Ball/Paddles Kick. On Back, Front, hands up and down Sculling 4k-3k-2k-1k Criss-Cross Breast with fly and free kick Stroke Count/Tempo Work Free Snorkel/Paddles/Finger-tip Paddles Streamline Kick, hands at side Single-Arm Shark-Fin Drill Finger-Tip Drag Over-kick Stroke Count/Tempo Work
5 We have implemented a program wide dry-land progression. Starts with the 10 and unders Little to no weight training. All based on functional movement and using the full body Benefits Virtually injury free Visibly stronger Able to do more in the pool Technique is more consistent Underwater kicking is significantly better Vern Gambetta The program was initially setup by Vern He works closely with us to manipulate the program For more info about his ideas:
6 Team Wide 400 Meter Kick for Time Once a year we do a 400 Meter Kick with the entire team. Post the times for everyone to see. Younger athletes love it when they are beating some of the older athletes!
7 9x200 Descend Free 3 I.M. 3 Stroke Adjust for stronger or weaker athletes Coach Sherwood Watts The progressions start here See earlier slide Simple, but taught to do it right Basis of the rest of the program Athlete continues to be challenged as they master technique.
8 Aerobic-Threshold Set Pace/Active Rest Quality 15x200s Free, FR.I.M., I.M., or Back Choose Intervals according 3x 1 interval get :20 rest 3 interval get :10-:15 rest 1 interval that is :5 rest Adjust intervals for strokes and ability. 25@:30 Perfect 50@:30 Fast 25@:30 Perfect 75@:45 Fast 25@:30 Perfect 100@1:00 Fast 25@:30 Perfect 125@1:15 Fast 25@:30 Perfect 150@1:30 Fast 25@1:00 Perfect Thanks Chris Davis 2x(4x200 1 st round Stroke 2 nd round Free #1 50 From Block-150 Perfect #2: 100 From Block-100 Perfect #3: 150 From Block-50 Perfect #4: 200 From Block
9 Broken 200s Thanks University of Florida Coaches Free or Stroke/I.M. 75 From 50 1:00/1:10 50 :30/:35 50 Perfect@1:00/1:10 50 :25/:30 50 Perfect@1:00/1:10 25 :10/:15 3:00 Rest/Warm Down Broken 500s 4x125 from the 2:30 Add and see how far under your best you can be. 6x400 #1-2: Negative Split by 5 #3-4: Negative Split by 10 #5-6: Negative Split by 15
10 Thank you to: USA Swimming Head Coach Steve Brown Head Age Group Coach Sherwood Watts And all the people we have borrowed from. It is what makes USA Swimming Great! If you have any questions, thoughts, ideas please us:
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