Swimming Sets

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WARM UP 2 x 50m Choice Stroke(even Pace) R 15 (means rest for 15 seconds) 1 x 100m Freestyle Easy  R 15 1 x 100m Backstroke Easy R 15 2 x 50m Breaststroke Easy R 15 MAIN SET 6 x 50m Backstroke single arms with Paddles(arm by side) 10 x left, 10 x right, 10… Read more »

10 Things To Think About While Training

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In the 7 Habits of Highly Effective Athletes, one of the important things swimmers need to do is become engaged during practice. Here are a few more ideas of things to focus on while you battle your way through another “mindless” aerobic workout. 1) Look Down Everyone jokes about following the black line all practice,… Read more »

Thought for the day !!!

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Know the difference between good pain and bad pain.Good pain is usually the soreness you feel after hard training session.Embrace the good pain because it is telling your body you will become stronger and faster.

Observation from Age Group Practice.

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We could all literally do this every day. When you just sit back and observe the daily actions of age-group swimmers, there are always things that you’d like to see being done differently. Here’s a quick list from last night: Show desperation to get in when you show up late – We all understand things… Read more »

How To Improve Your Underwater Dolphin Kick

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How to Improve Your Underwater Dolphin Kick If you’ve watched Olympic backstrokers compete, you were probably blown away by their extremely powerful underwater dolphin kicks. The flexibility in their hips and knees looks almost inhuman. Trying to mimic these kicks can often feel impossible. If you’re having trouble mastering underwaters, don’t feel too discouraged! One… Read more »

Eating During Competitions

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When preparing to compete at a swimming competition you need to pay careful attention to what you eat. Read on to find out what to eat the day before the event and during the day. THE DAY BEFORE When competition time comes round, you’ll have plenty on your mind already. So the day before the… Read more »

The Need For Dry Land Training (very interesting article)

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The Need for Dryland Training in Age Group Swimming Published in Volume 2008 Issue 1 of American Swimming Magazine The Need for Dryland Training in Age Group Swimming by Charlie Dragon I’ve heard several veteran coaches over the years talk in one way or another about how the kids today aren’t as “tough” or “strong”… Read more »

Why Age Group Swimmers go the Distance

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FOSTERING LONG TERM DEVELOPMENT THROUGH STRUCTURED TRAINING AND SKILL DEVELOPMENT There are three primary physiological performance components that undergo quantitative changes (increased size or capacity) and qualitative changes (increased efficiency) with growth and development. The components include aerobic capacity, anaerobic capacity, and muscular strength, power and endurance. AEROBIC CAPACITY V02max, the ability to take in,… Read more »

The Relationship between Swimmer,Coach and Parent.

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Parent Coach Swimmer Triangle   To have a successful program there must be understanding and cooperation among parents, swimmers, and coaches. The progress your youngster makes depends to a great extent on this triangular relationship.   You have done a great deal to raise your child. You create the environment in which they are growing… Read more »

New Squad set up for Swimmers

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Welcome back to all our swimmers for this new season 2013/2014.There is a new structure in the club this year. Gone are the A,B,C and D squads and in their place is a new 2 squad system.The Senior Squad and Junior Squad.Each squad is divided into 5 lanes and the swimmers are placed in the… Read more »