Coaches Corner for hints and tips for training, Warm up routines and preparation for a Competition.

The Squad Training Manual
To print you own version click on the link, Squad Training Manual
(As this a PDF file you may require to down load the reader, click on the link below)
,

Get your Fluids                   CRAMP                       Preparation for Competitions

GET YOURSELF A WARM UP ROUTINE

2 LENGTH Easy FC with turn
Into Fast turn sprint to 10m then easy
Same at other end  

Switch to BK count into wall for finish
Practice start, set feet, fast U/W kick 4 stroke sprint easy to end
Turn fast then repeat above (Remember your easy count and sprint count will be different KNOW THEM)
1 more length into last turn.

Switch to BR
Practice long easy strokes into fast turn
U/W power pull kick to surface.
Add some drills 2 kick 1 pull 3 kick 1 pull
Into fast turns
Think about your timing! Try to always turn/finish just before full extension

Switch to FLY
Work on kick 5 kicks 2-3 explosive pulls.
Glue those legs together.
Remember the lane will be crowded! Try to avoid one arm pull, use kick and breath to front.
Finish hard and turn fast.

Get out, keep warm.

Set yourself a warm up routine, practice it and stick to it (your coach will help)
Always start with a couple of lengths FC to get the feel of the water then practice the strokes you will be swimming in this session.
Make it part of your race prep. Make yourself a card to remind you and keep it simple.
After warm up keep yourself warm especially your feet.
When your called for your race get yourself pumped! Arm and shoulder rotations, legs and feet.
After the race stretch and keep warm replace fluid loss.