Category Archives: Drills

Gary Hall: Swimming Myths Debunked (2)

Gary Hall: Swimming Myths Debunked (2)

Ten Swimming Myths Busted Myth #2: The only time you need to worry about reducing frontal drag is on the start and turns. Getting into a tight streamline is extremely important for the dive and turns. Your body speed is … Continue reading

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The Building Blocks of Swimming

The Building Blocks of Swimming

The Building Blocks of Swimming:                                                                    By Coach Bob Duin Successful swimming programs share many common attributes. The typical aquatic pyramid consists of a neighborhood swimming lesson program as its base component which feeds its next block, the neighborhood competitive … Continue reading

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Gary Hall: What Makes Michael Fly?

Gary Hall: What Makes Michael Fly?

Most people that swim butterfly are not so pretty to watch, especially at the end of the race. It is not coincidental that some of the greatest flyers in history also had some of the most graceful strokes. Mark Spitz … Continue reading

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Workout Wednesday: Freestyle Base

Workout Wednesday: Freestyle Base

1×600 25 kick, 75 drill 4×125 middle 75 kick :15 seconds rest 8×25 15 meter underwater kick, 10 yards swim :15 seconds rest     4×250 steady a smooth, :15 seconds rest 4×200 negative split by 100, :20 seconds rest … Continue reading

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The Ups and Downs of Kicking

The Ups and Downs of Kicking

If there is one thing that is often overlooked by swimmers, it is most definitely the kick. Being a distance freestyler most of my life, I never felt the need to use my legs during a race. The kick is … Continue reading

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Workout Wednesday: Explore New Grounds

Workout Wednesday: Explore New Grounds

  1×200 Free/Back by 50’s :30 seconds rest 1×200 Free/Breast by 50’s :30 seconds rest 1×200 Free/Drill Fly by 50’s   (1 minute rest)   6×75 kick :10 seconds rest   (1 minute rest)   6×150 :20 seconds rest No … Continue reading

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Stroke Rate vs Distance per Stroke: Who is right?

Stroke Rate vs Distance per Stroke: Who is right?

 In recent years there has been an increasing tendency for coaches to push increasing DPS to improve swimmer’s performances. Yet, during the Olympic Games, in every freestyle event over the 50 meter sprint, one sees a variety of techniques used … Continue reading

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The FINIS Fundamental Four

The FINIS Fundamental Four

When I assess our most successful products, a few immediately spring to mind.  They are great quality, highly beneficial training products that can help any level swimmer improve their ability in the water.  I call them the FINIS Fundamental Four: … Continue reading

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Sculling For Everyone

Sculling For Everyone

There is a strange phrase swimmers use after being out of the water for long periods of time: “I seem to have lost my feel for the water”. To most this may seem ambiguous, but to swimmers it simply means … Continue reading

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Workout Wednesday: Swimming to be Solid Gold

Workout Wednesday: Swimming to be Solid Gold

1×400 free/stroke drill by 50’s 2×200 IM- 1 drill, 1 swim   4x100kick :10 seconds rest 4x100pull :15 seconds rest   4×250 dec 1-4 :20 seconds rest, dec to 400 pace 4×150 dec 1-4 :15 seconds rest, dec to 200 … Continue reading

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