shapebeforemovement
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Kind of coming into the discussion late, took me awhile to find this article written by Tudor Bompa, for our program S&C follows 3 main concepts. The first being Injury Prevention or as Dr. Bompa refers to as the Anatomical Adaptation or pre-hab, second Athleticism, I classify as coordination, balance and core tension and lastly Specific In-Water such as Power Racks, sponges, etc!
I really like how he spells out Anatomic Adaptation, here’s the link!
? Practice Technical Skill's and Make Fast a Habit!Just throwing out a thought, I believe both have brought up a few great points, in all I think it’s about getting into the streamline quickly and working the underwater to maintain velocity. So let me tell you about two athletes of mine.
1st is a 5’3″ guy who goes :58.6 in the 100 Back and he holds on to the block, he gets about 2.5 to 3 feet off the water on his start and has a pretty decent underwater around 12m, using his start he can consistently go :13 lows.
2nd is a 6’3″ guy who goes :58.7 in the 100 Back and he starts from the wall, he doesn’t get out of the water anymore than 6″ and he doesn’t streamline much further than about 10 yards because his underwater is kind of weak, but can go :12.9 consistently.
Do what works for your athlete. Many younger swimmers see top athletes grabbing the blocks pulling themselves up and not understanding as soon as they let go of the block that gravity is pulling them to the water. Not everyone is ready, nor designed to have an awesome high flying backstroke start. We make all of our age-groupers start from the wall until they’re strong enough to pull off a block start.
? Practice Technical Skill's and Make Fast a Habit!Currently we really only use USRPT or Parametic Training in our Senior Groups. Our highest level age-group program uses it to some extent, although they are not strict USRPT, there are concepts of it! Their workout yesterday went something like this!
10 Minute Dryland – Warm-up (10-15 minutes)
2 x 100 Timetrials
Breast Drills / Technical Work / 15 minutes
4 x 25 Fast Breast w/ high quality skills @ 1:00
4 x 50 Fast Breast w/ high quality skills @ 2:0020 x 50 Free @ 1:00 / :55 / :50
Fly Drills / Technical Work / 15 minutes
4 x 25 Fast Fly w/ high quality skills @ 1:00
4 x 50 Fast Fly w/ high quality skills @ 2:0010 x 50 25 Fast Kick / 25 Over Kick Free @ 1:30
StartsWith our Senior Group we follow a cycle of parametric sets, it’s a 6 day cycle, done in a different order each week!
1) N x 25 Free @ 1:00 & N x 50 Primary @ 2:00
2) N x 25 Secondary @ 1:00 & N x 50 Free @ 1:00
3) N x 100 Free @ 3:00 & Zone II Non-Specific Work
4) N x 25 Primary @ 1:00 & N x 100 Free @ 2:00
5) N x 100 IM @ 2:00 & Zone II Non-Specific Work
6) N x 50 Secondary @ 2:00 & 20 x 100 HPE @ 2:00We start with N = 6 of each set and build as athletes hold their pace. Once 1/2 of the group can hold all 6 we move to 8, once they can hold 8 we move to 10, etc. We restarted in August and we got up to N = 12 on most sets, we’ve dropped back to N = 6 this week as most of my seniors are tapering for HS State.
Honestly with age-group kids, they probably don’t need more than N x 8 of each set, if you’re really working on technical skills! I don’t use the typical miss two and you’re out, I think that gives the athlete a chance to bail when they just don’t feel like training hard. We’re a very positive program, so there’s lots of cheering athletes on and they know we care so I don’t really get much slacking!
? Practice Technical Skill's and Make Fast a Habit!m3swimmm, I’ve thought about this one a little before replying, because I’ve used the Parametic System (USRPT) what ever you call it with both Age-Groupers 11-14 and with Senior swimmers. Currently I coach Senior athletes primarily, but also coach a group of 8-12 year olds as well.
First of all when I had the 11-14 group I was strict to the system and had some great success, not only because of the system, but because the kids we’re really focused. I had a 14 year old go from State Qualifier to Senior National Qualifier within about 2 months after being on the system for about a year, once again she was really focused.
The 8-12 year olds I coach now learn the concepts of Posture, Line and Balance for a half hour, they get about 1000 yards of pure aerobic work in one set usually and they also get about 6 x 25’s of sprinting, we don’t talk about the system, I just want them to learn to be efficient and gain a little stamina in an hour practice.
Currently the main coach who leads our 11-14 year olds follows a very strict “Posture, Line and Balance” skill program and he also backs it up with a big aerobic component, usually once or twice a week he run’s 30 x 50’s on :50 or 1:00 depending on the skill of the athletes. He also has some components of workouts where he will do 4-5 x 50’s at 2:00 full sprint, but he doesn’t even give out times on those as much as he talks to them about effort and efficiency. This group practices for an hour and a half.
We’ve talked about this and I agree that if he runs a strict system with them, what new stress are they going to get when they move to my Senior group? It’s much like I don’t do a lot of kicking with my senior kids, but my senior development coach does a ton, it’s kind of nice because they come to me with a great kick.
It’s high school season here, so I don’t have many seniors right now, but we typically do about 800-1500 yards of race pace during a practice and we do about 1800 yards of aerobic swimming as well as spend a lot of time working on skills such as underwater’s, sculling, drills, turns, etc. There truly is an art to coaching swimmers not just a science although I tend to stay on the science side, sometimes you have to take a step back and really see what your athletes need, it’s not what we do TO our athletes that makes them perform better, it’s what we do WITH our athletes that makes them perform better!
? Practice Technical Skill's and Make Fast a Habit!Tim Manley from Arizona, I’ve been using the Parametric System (PS) for about 10 years, it’s been a long learning curve and I still can learn from others and from my own results. USRPT is very similar as well is 3S and Sweetenham’s Australian / British program. All of these programs begin with speed first and build endurance through increasing repetitions of race pace training that creates a “resistance to fatigue.” All of the systems must include a technical skill component and I have followed the posture, line and balance model of Boomer and Nelms. I’ve learned from many on this board and will continue to. I have always wanted to start a private group on facebook as well for anyone interested, but it would not be a beginner group. Please let me know if you would be interested to use as another forum to share information.
? Practice Technical Skill's and Make Fast a Habit!Doc, great idea, I did it this morning although I had set the goal pace’s much higher since we are starting to rest. Our main pace set was N x 50’s @ 2:00 Free. With that being said the most anyone made was 7 anyhow, but that was the eventual goal and it really created a challenge to the athlete.
? Practice Technical Skill's and Make Fast a Habit!How do you compute her training paces?
If you’re working on 100 Pace and best time is 1:00.00 think about the race, obviously the 1st 50 is going to be faster and basically the 2nd 50 minimum goal time should be at around 51.5% of the 100, so for 1:00.00 the 2nd 50 goal would be :30.90
N x 25 pace would be 23% of goal time, so minimum goal time of :13.80
? Practice Technical Skill's and Make Fast a Habit!I’ve not used Triton Wear yet, but I just had a demo of TeamUnify’s “Main Set” and there’s an ability to time “test sets” within the practice, it records each repeat and processes in a report! You can set up the correct send off interval / swimmer order in each lane and tap the lane to finish for each swimmer. This will change the game on how to collect data for sure!
? Practice Technical Skill's and Make Fast a Habit!
