Coaching Distance Swimming

I. Distance Philosophy
A. The philosophy originated with a distance swimmer in Santa Barbara who couldn’t train with the intensity I wanted because of shoulder problems

B. Don’t make people train distance who don’t have a positive attitude about training distance.

II. Volume
A. Train as much yardage as you have time.

B. Don’t waste time in practice, use less than one minute between sets.

C. 9- 10 workouts per week. 11- 12 if they can handle the mental part of more time at the pool.

III. Intensity
A. HR 140-60 is most of the training with 10-15 seconds rest per 100.

B. HR 160-80 is the second largest part of training with 30-40 seconds rest per 100.

C. Very little if any swimming at HR 170-90 with short rest.

IV. Pulling
A. Use a bouy and small band. Paddles are optional.

B. All pulling is with a bilateral breathing pattern.

C. All pulling is working on distance per stroke

D. All pulling is with moderate effort and 10- 15 second rest per 50.

V. Kicking
A. Kick early in the season to build leg strength and raise heartrate.

B. Kick between 500-1000 per day once the swimmer is in good shape.

VI. Dryland and Weights
A. No weights.

B. Med Balls, vasa trainer, surgical tubing for shoulders, and plyometrics legs.

C. Three times per week early in the season and two times per week later.

D. Build muscle endurance without breaking the swimmer down for training.

VII. Training
A. Train like you want to race. Practice building into races every day.

B. Use descending swims and negative split swimming to improve pace.

C. Alternate Freestyle days with IM/Stroke days-don’t get stale.

D. Use swims 2000 straight and greater every 1-2 weeks. Do not always do straight freestyle.

E. Use zoomers to improve the kick in races, improve body position, and raise heartrate.

VIII. Racing
A. Learn to relax at the beginning of the race. The first 25-50 can’t be overswum.

B. Learn to use a good kick at the end of races without slowing down the stroke rate.

IX. Taper
A. Reduce intensity mix between ENI and EN3.

B. Reduce workouts 1-2 per week.

C. Drop yardage per workout to 5000 minimum about two weeks before first swim at the championship meet.

D. 2-4 days before the first swim go to 3000-4000 pre-meet warm-ups and pace.

X. Conclusion
A. You have to be willing to put in the time as a coach.

1. I ran workouts seven days a week during 96

2. I created time for extra workouts when schedules conflicted

3. I went to the meets that I believed were necessary to prepare

B. You have to be willing to watch swimming that is not 100% effort.

1. You must believe that slower swimming can lead to good results

2. The tightest intervals can build ego but make for faster swimming

3. You must convince swimmers to work on technique when swimming slower.

C. You must create a positive atmosphere for training distance swimmers.

1. More than one person doing it if possible

2. Hard work and extra time is rewarded with extra attention and respect from the coach and fellow swimmers.

3. You must build pride in hard work and extra time.

D. Swim long course whenever possible, but not every workout.

E. Don’t swim the 1500/1650 every meet.