Coach Josh Wilkinson

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BREASTSTROKE

June 8, 2011 by · No Comments · WORKOUTS

breaststroke Here it is the workout specifically for the breaststroke. In my experience of coaching the breaststroke there are about a houndred different ways to swim breaststroke. Honestly, thats probably why its the most exciting events to watch. Working with more of the development of new swimmers I coach towards the traditional breaststroke. Any questions feel free leave a comment.

–WARM UP–

200 CHOICE non-breaststroke
150 KICK non-breaststroke kick

2 x 100 BREAST DPS (distance per stroke) @ 2:35
2 x 200 PULL @ 3:15
2 x 200 KICK (on this set try and really focus on your distance per kick.)

DV814811

6 x 50 BREAST DECEND @ :55
1-4 (1 being the fastest and 4 the slowest)
5) try swimming breaststroke with closed fists.
6) easy freestyle

3 x 50 PULL :20 rest also 75% effort
(On this try and shoot for <30 arm pulls in a 25 yard pool.)

3 x 50 KICK DPK :20 rest also 75% effort
(distance per kick)

10 x MID- POOL 50’s (start the 50 in the middle of the pool instead of on the wall.)
(main focus on this set is quick turns and good fast and tight pull-outs.)

br100 SEPERATION DRILL
(separation drill 1st 25 wait 3-4 seconds between arm pull and kick. 2nd 25 wait 2-3 seconds between arm pull and kick. 3rd 25 1-2 wait between pull and kick. Finally on the 4th 25 its just regular breaststroke again. This drill set up to mentally separate your pull from your kick. This will feel very awkward at first because we are reversing what we’ve always been taught however once you get the hang of this drill it will be one of your favorite breaststroke drills.)br3

–COOL DOWN–

200 EASY CHOICE

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BUTTERFLY

May 31, 2011 by · No Comments · WORKOUTS

This is a workout set specifically for working on and getting better at the butterfly.

swim fly

WARM-UP
200 non-butterfly @ 2:50
50 sprint freestyle, backstroke by 25’s @ 1:00
50 kick w/board 25 dolphin kick, flutter kick @ 1:30

2x 200 Fly @ 3:00
(work on gliding as far as you can working on distance per stroke rate)
2x 200 Fly @ 3:50 pull, kick by 50
2x 100 Fly @ 2:00
(again working on DPS. This time lets shoot for getting under 20 strokes per length. If it’s a 25 yard/meter pool. If it’s a 50 meter pool work towards 30 or less.)

6x 50 DESCEND 1-4; 5 is left arm down, right arm back; 6 is freestyle down, breaststroke back. @ 1:55 (Descend 1 will be the fastest and move down from there.)

10 x 25 Fly RP (race pace) no breathing every other 25 @ :45
50 easy backstroke
OLY-2008-SWIMMING-200M-BUTTERFLY
2x 200 Kick sides drill no- board. Rest :10 between each 200
(start the drill pushing off the wall on your stomach. Kick 3 times then move to your left side. Kick 3 time and switch to your back. Get some air kick 3 times and switch to your right side. The drill is complete when you reach the other side of the pool.)

6x 100 Fly @ 1:50 even 100’s breath 1, 3 and 5… odd 100’s breath 2, 4 and 6…

WARM-DOWN
100 Fly easy (even pace)
100 easy flutter kick w/board

TOTAL 3100

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Workout for 5/28/2011

May 28, 2011 by · No Comments · WORKOUTS

Todays workout is going to focus on distance/open water swimming. You could use this workout and ones just like this when tranning for triathlons. When tranning for these types of events its a good idea to start in the pool and optain a solid athletic base first. Then move to swimming in lakes once a week and the rest of the week swimming in the pool. Hope this helps on your start to triathlons.
ironman
-WARM-UP-
200 SWIM
(Try doing 100 freestyle then do a 100 choice. warming up with different strokes is always a good idea. Even if they wont be our main focus.)

800 FREESTYLE @14:00
(on this set the goal will be to breath on the 2, 4 and 6th strokes. controled/ryhmic breathing in any type of swimming is key.)

8×50 @:55 KICK NO BOARD

2×400 PULL FREESTYLE @5:20
(work on breathing every 3, 5 and 7th strokes)

2×200 KICK @2:50
(on this kick set really think about the tempo of your kick. To fast and you’ll die in the bike section to the race. To slow of kick and it will throw off the balance of your stroke.)

2×400 FREESTYLE @5:00
(breath every 2,4 and 6)

2×200 KICK WITH FINS @ 2:30
(remember when kick with fins the best kick comes from the hips not the ankles or knees. keep those legs straight)

8×100 FREESTYLE @1:45
(beath every 3, 5 and 7th stroke)

550 FREESTYLE TIMED

-COOL DOWN-

150 EASY BACKSTROKE

TOTAL 5300

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Workout for 5/22/2011

May 22, 2011 by · No Comments · WORKOUTS

Occasionally I will post a workout that I have written and used at some point during the high school season. Today’s workout was taken 12/22 one of our winter practices in a 25 yard pool. This workout is working on pace work and controled breathing tempo for all strokes.

2x 100 FREESTYLE
2x 100 BACKSTROKE
(do this cycle a total of 3 times on the 2:00)

2x 50 BACKSTORKE DRILL 50, SWIM 50 ON :50
2x 50 BREASTSTOKE SEPARATION DRILL ON 1:00
(do this cycle a total of 5 times)

5x 200 FREESTYLE ON 2:40
(breath every 3rd stroke)

3x 200 BREASTSTORKE ON 2:35
(remember to glide every stroke dont over work)
SA2
1x 200 BUTTERFLY ON 2:30
(first 100 breath every other storke. second 100 you choose)

50 FREESTYLE
50 BUTTERFLY WITH FINS
(do this cycle 10 times on the 1:10)

4x 200 BACKSTORKE to BREASTSTORKE by 50 @ 2:20

4x 100 IM @ 1:25
4x 100 IM [DRILL, PULL, KICK, SWIM] BY 100 :20rest

3x 100 CHOISE @ 2:30
[RACE PACE; EASY BY 50]

150 EASY COOL DOWN

TOTAL 4550

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Coach

April 25, 2011 by · No Comments · Uncategorized

Thank you for visiting my blog. In this blog I will be writing about the sport of swimming from several different aspects. I will be writing from a coaches stand point. I have been a coach at a local high school for the past two years. I wasn’t coaching high school to long before I desided that I want to make coaching swimming my life long career. I will be writing this blog on my journey as I try and make my dream a reality.