Al Dodson, Connecticut Splash Swimming

The emphasis of this session is certainly SPEED but it is interspersed with aerobic technique work. I'm a big believer that sprinters need to sprint, but must emphasize technique and distance per stroke.

I think as coaches, we have over-emphasized cardio-vascular conditioning and strength building at the expense of neuro-muscular development and memory. While cardio vascular conditioning and strength building are important, the
nervous system cannot be ignored. The most important component of fast swimming is
the feel of the water, proper mechanics, proper acceleration, and stroke length and they are all a function of proper nervous system development and maintenance. I may sometimes go overboard and cardio vascular development may only be a byproduct of my nervous system related program. However, each repeat within each set within each training session must have a measureable objective (e.g. Let's do this 25 at :10 or faster while taking 12 strokes or fewer).

I have been fortunate enough to have coached many international and national level spinters. I have worked with Lisa Dorman, national and pan-pacific champion, Erik Ran, USC captain, Netherlands national champion, and world class
freestyler and flier, Leigh Metcalf, World University competitor, and Lisa Zeiser, world ranked 50 freestyler, and many more. If you like reasons why, you would love to swim for me, because I skip the B.S. and tell swimmers why we're
doiing things. If I don't know why, WE DON"T DO IT!

- Coach Al Dodson, CT Splash

The Workout:

Meet warm-up –
Relaxed 300 free – even stroke count
8 x 50 drill on 1:15 – 2 each stroke
4 x 50 free build on 1:00 – even stroke count
easy 100 free – even stroke count

3 x 50 swimlogic test on 6:00 –
time start – from block to far end flags
turn – flags to flags
swim – far end flags to starting end flags
finish – flags to finish

Relaxed 200 free – count strokes- maintain even stroke count

2 x 4 x broken 50's on 2:00+ - with fins – 2:00 between sets – faster than best 50 or goal 50

2 x 3 x stroke per length drill* (see below for explanation)

1 x 25 blast; 4 x 25 relaxed stroke count
2 x 25 blast; 3 x 25 relaxed stroke count
3 x 25 blast; 2 x 25 relaxed stroke count
4 x 25 blast; 1 x 25 relaxed stroke count
all on 1:00

2 x 3 x 25 stroke per length drill * (see below for explanation)

10 x 12 ½ on 1:00 – both from a dive and from mid-pool

Relaxed 200 free – stroke count – emphasis on “feel of stroke”

* Explanation of 3 x 25 strokes per length drill: 3 X 25 strokes per length sets – This set is a series of short course 25’s (can be adapted to 50 LC meters) done in the following manner:
Each set is a series of 3 x 25
#1 of each set is done relaxed – count the number of strokes for the 25
#2 of each set is done at 200 pace – count the number of strokes for the 25 and maintain the same number of strokes for the 25 as #1
# 3 of each set is an all out sprint – count the number of strokes for the 25 and maintain the same number of strokes as #1 and #2
Begin with take-off times of 1:30 to allow you to get individual counts and to provide technique suggestions after each repeat. These suggestions may include: “work on your streamline position”, “use a little more body roll to increase your stroke length”, “reach more on your recovery to increase stroke length”, “don’t rush your stroke just because you are attempting to go faster”, or “try to take one fewer stroke on this 25”.
Later use take-off times of :45 or 1:00
When using them as an individual technique set, use 3 – 4 sets of 3 X 25. When using them between “speed sets” to reinforce stroke length, use 1 or 2 sets
As swimmers begin to get the idea of the drill and keep the stroke count consistent, or approach equal stroke counts, introduce time or stroke rate goals , while maintaining the same stroke count. Examples of these expansions/refinements include:
Hit the following times and maintain the same stroke count: #1 = :16; #2 = :14; #3 = :12 – times should be specific to each individual, OR
Hit the following stroke rates for the 3 x 25 and keep the same stroke count - #1 = 35 – 40 strokes/min., #2 = 50 – 55 strokes/min., #3 = 60+ strokes/minute.

It is obviously easier to use the time refinement when working with groups, but when working with one individual, it is often more successful using stroke rates combined with stroke counts.

To submit your workout send to coaches@garyhalljr.com.