Coach & Meeting Time

Goals

Typical Workouts

Silver Dolphins

Malcolm Cooper & Jim Tang

M-F 4:30-6:00pm

T-W-Th to 6:30pm

Sat optional 7:30-9am by notice.

MWF 5:45am-7ish by notice.

·   These swimmers are our top young athletes.

·   We develop all strokes and work distances.

·   Challenge swimmers with longer and/or faster sets in ALL strokes.

·   Improve swim

·   Teach sprint techniques.

·   Teach fast starts and turns.

·  These swimmers should swim as many swim meets and ocean swims as possible with the goals to qualify for fast times in their age groups.

·      3,200-5000+ yards per 1½  hour workout.

·      Sets of 50’s, 100’s, 200’s & 400’s at various speeds.  Descending (get faster each repeat), build up (faster w/in a specific race).

·      We try to do starts and sprint 25’s almost daily during racing season (50m LCM March-June, and 25y SCY September-December).

·      We encourage on-deck supervised strength/ resistance training and sit-ups before workout … and extra kick sets after.

Spinner Dolphins

Malcolm Cooper & Jim Tang

M-F 4:30-6:00p

·   Transition our Flippers to learn to swim fast & race.

·   Teach “intervals” or “repeats” with typical distances of 25, 50, 100 and sometimes 200 yds.

·   Learn butterfly so the swimmer can do a 50 non-stop

·   Teach swimmers to swim fast and slow - correctly.

·   These swimmers are encouraged to participate in swim meets twice each season.

·   Teach racing starts and begin flip turns.

·      We do a downscaled version of the workout done by our Silver dolphins.

·      Swimmers typically swim 2-3000 yards.

·      We mix a series of kicking and swimming drills to reinforce good techniques, then apply those drills to a “set” of repeats.

Flippers

Josh Kramer & Laura Lipp

M-F 5:00-6:00p

Early Flippers: Malcolm

M/T/Th/F 3:30-4:30p

·   Learn to swim freestyle with proper breathing.

·   Learn to swim backstroke w/good kick and body position.

·   Learn breaststroke kick and basic breaststroke timing.

·   Be able to swim 100yards non stop of each of these strokes confidently without fins.

·   Teach circle swimming.

·   These swimmers may join in swim meets if ready.

·      Working with fins for free and back (and occasionally a natural fly kick), coaches develop kicking muscles.

·      For each stroke, the coach will go through a series of (usually 25y or 50y) drills designed to strengthen muscles and teach proper technique ending up in attempts at 25 or 50y of the stroke without fins.

Doggie Paddlers

Jim O’Brien

M-F 5-5:30, 5:30-6p

W class in deep pool for more advanced Doggie Paddlers

·   Making comfortable in the water

·   Kicking with kickboard (free & back)

·   Streamline on push off from wall

·   Diving to bottom of shallow pool

·   Breathing (out in water, in above water)

·   Correct body position (horizontal)

·      ½ hour in length – 2 sessions.

·      Coach Jim gets in the water with the beginner swimmers in a shallow part of the pool and encourages swimmers to float without holding the wall, then w/o a board, put face in the water & learn to breathe, learn to kick, and even dive to bottom to pick up rings.