Saturday Oct 10th 1-) 450 (LSD free- 25 swim free) 2-) 8 x 50 (25 titanic back – 25 swim back) 15s rest 3-) 150 breast kick 20s rest 4 x 25 breast scull 10s rest 150 breast kick 20s rest 4 x 25 breast with fly kick 10s rest 150 breast kick 20s rest …
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Sept 17th 1-) 300 fr-bk-br 2-) 12 x 25 alternating: 2 x side kick 2 x gator kick (snorkel optional) 3-) 10 x 50 (25 6-beat switch – 25 swim) 4-) 8 x 75 pull ( 4 x 25 underwater free – 50 swim free 4 x 50 slow motion – 25 fast!) 5-)Fins 4 …
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1-) 8 x 75 free (50 Long Stroke Drill – 25 Swim free) 10 s rest Long Stroke Drill: pause at the finish, hand by your leg and body turned sideways. 2-) 3 x 400 (100 kick free – 100 swim free) 20s rest 3-) 8 x 25 alternating :(1 x breast w/ fly kick …
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Cycle 3: 3 Weeks “Gain Endurance- Maintain Technique” Date: Week of Oct 26th – Week of Nov 9th Focus: 30% Technique: Focus on holding technique as length of training increases 70% Training: Push off base, get ready for Monster Cycle 1 by increasing mileage and Intensity.   Cycle 4: 3 Weeks “Monster Cycle 1” Date: Week …
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Flip Turns

October 26th, 2015 | Posted by Swim Gators Webmaster in Coach's Corner - (0 Comments)

 There are 5 steps to the turn. The Approach, the Flip, the Push, the Streamline, and finally the Breakout. Here is a sequence of pictures showing these steps. I used snapshots from another Speedo produced video, with Ryan Lochte swimming. However, the last two pictures are from the Race Club, with a swimmer that I …
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This sequence is also taken from a video produced by Speedo, the swimmer is Jessica Hardy, US Olympian and gold medalist in the 4 x 100 Medley relay. 1-) On the first picture we see the starting position for every stroke, notice the arms stretched out till the elbows are locked, and the feet together. …
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Here is a sequence of the backstroke technique. These pictures were taken from a nice video produced by Speedo with Ryan Lochte demonstrating a great Backstroke technique. 1. Left arm is finishing the stroke while the right arm is entering. Remember that the finish drives the entry and the rotation, but see how the actual …
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Here are some pictures describing the three steps of the stroke underwater. At the top we see the Catch.The purpose of the catch is to get those fingertips pointing down, and the palm facing the feet, with the elbows close to the surface, on top of the hand. At the bottom left we see Michelle …
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First week is done! It was a great first week of training. I am really excited to keep working with everyone; here are a few observations and tips with regards to the practices. Everyone’s doing a great job already. I like the ways the lanes have been split. Use this as encouragement to attend all …
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Hello Gators! I want to give everyone, the veteran gators, and the newcomers a big welcome to a very exciting 2015-2016 season. The beginning of the season is always a very exciting time. We open up a new season full of possibilities, renewed enthusiasm, and fresh goals. As we approach these goals it is important …
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