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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. |
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These swimmers are our top young athletes.
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We develop all strokes and work distances.
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Challenge swimmers with longer and/or
faster sets in ALL strokes.
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Improve swim
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Teach sprint techniques.
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Teach fast starts and turns.
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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. |
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3,200-5000+ yards per 1½ hour workout.
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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).
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We try to do starts and sprint 25’s almost
daily during racing season (50m LCM March-June, and 25y SCY
September-December).
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We encourage on-deck supervised strength/
resistance training and sit-ups before workout … and extra kick sets
after. |
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Malcolm
Cooper & Jim Tang
M-F
4:30-6:00p |
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Transition our Flippers to learn to swim fast & race.
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Teach “intervals” or “repeats” with typical distances of 25, 50, 100 and
sometimes 200 yds.
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Learn butterfly so the swimmer can do a 50 non-stop
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Teach swimmers to swim fast and slow - correctly.
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These swimmers are encouraged to participate in swim meets twice each
season.
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Teach racing starts and begin flip turns. |
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We do a downscaled version of the workout
done by our Silver dolphins.
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Swimmers typically swim 2-3000 yards.
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We mix a series of kicking and swimming
drills to reinforce good techniques, then apply those drills to a “set”
of repeats.
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Josh Kramer & Laura Lipp
M-F
5:00-6:00p
Early Flippers: Malcolm
M/T/Th/F 3:30-4:30p
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Learn to swim freestyle with proper
breathing.
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Learn to swim backstroke w/good kick and
body position.
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Learn breaststroke kick and basic
breaststroke timing.
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Be able to swim 100yards non stop of each
of these strokes confidently without fins.
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Teach circle swimming.
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These swimmers may join in swim meets if
ready. |
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Working with fins for free and back (and
occasionally a natural fly kick), coaches develop kicking muscles.
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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. |
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Jim O’Brien
M-F
5-5:30, 5:30-6p
W class in deep pool
for more advanced Doggie Paddlers |
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Making comfortable in the water
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Kicking with kickboard (free & back)
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Streamline on push off from wall
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Diving to bottom of shallow pool
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Breathing (out in water, in above water)
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Correct body position (horizontal) |
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½ hour in length – 2 sessions.
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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. |