39 Swim Coaching Videos You Need to Watch

Many of these have been featured in “the wake-up swim.” Here I put them all in one spot so you can binge-watch them if you wish.  -RW

Drill Videos:

1. “Paddlehead” drill for perfecting freestyle breathing technique.

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2. Backstroke Start Progression with Georgia Davies:

3. A drill to help with timing of the breath in freestyle:

4. Breaststroke Speed Drill

5. Start Drill with Tyler McGill and Brett Hawke:

6. Sean Quinn puts a new “spin” on open turns:

7. Breaststroke Single-leg kicking

8. The “Plunge for Distance”

9. Early Vertical Forearm Drill with Beth Winkowski

10. Ankle flexibility exercises to improve dolphin kicking:

11. Backstroke drills:

12. One-arm scoop drill. Classic. Simple. Helpful.

13. Freestyle catch drill with coach Steve Jungbluth:

14. Freestyle “archer” drill

15. Backstroke weight drill:

16. Backstroke cues:

17. Butterfly power

18. Tow-in turns:

19. Stay tight for the turns:

Motivational/Philosophical Videos:

20. On setting impossible goals with Alex Honnold:

21. The great coach-player relationship between Steve Kerr and Steph Curry:

22. WHY do you coach?

23. Billy Donovan on building the best teams:

24. David Cutcliffe on confidence:

25. How NOT to motivate the lazy athlete with Brett Bartholomew:

Example Videos (to show your swimmers great technique):

26. Butterfly technique

27. Getting tight on a freestyle flip turn:

28. Dolphin Kicking and a Backstroke breakout:

29. Breaststroke Turn example with Nic Fink:

30. Freestyle from all angles:

31. Adam Peaty breaststroke:

32. Breaststroke from a head-on angle:

33. Backstroke head-on:

34. Katie Ledecky Freestyle technique:

35. Kim Vandenberg’s Streamline and breakout:

36. Amazing underwater dolphin kicking:

37. Dana Vollmer’s Butterfly:

38. Butterfly from a side angle:

39. Breaststroke, “hiding” the kick behind the body

Fast Feet to the Wall

Mike Cook, Mason Makos

For senior prep 11-15 year olds. We notice a lack of effort with our flip turns. Knees in a ball and feet not accelerating over the top. We worked on Monday with them and put them through this set today. The whole time reminding them the focus feet over the top and accelerate into the wall.

The next issue of “the wake-up swim” is coming soon. Check out the archives here to see what you’ve missed or you can sign up here.

Speed at the Start, Speed at the Finish

Ryan Woodruff, Lynchburg YMCA

SCM. We timed the first 15m from a dive with a target time from our pace cards. The next 70m was focused on good turns, breakouts, and underwaters. With 15m to go, swimmers paused and floated/sculled at the surface. When 1 swimmer in each lane was ready, a coach yelled “Go” and they commenced a sprint to the finish.

The next issue of “the wake-up swim” is coming soon. Check out the archives here to see what you’ve missed or you can sign up here.

The Freestyle Squeeze

Ryan Woodruff, Lynchburg YMCA

SCM. This set really brought on the burn. FPA = Fastest Possible Average. JMI = Just make it. Initially, the 7 x 50 were not written on the board and then were added during the 2nd 200 scull/swim by 25. This added a surprise challenge that they excelled at.

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23 x 1

Ryan Woodruff, Lynchburg YMCA

SCM. This set was designed to push to the brink of failure. A few of our swimmers passed that point – all were challenged. Instructions on the first 9 were to make the interval by at least 3-5 sec. The 1×100 @ 2:00 was easy.

Last set of 3 was “just make it”.

Free Get Faster Set

Ryan Woodruff, Lynchburg YMCA

SCM. The aim of this free set was to gradually accelerate into some high effort swims.

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Distance, Speed and Kick with Coach Graham Smith in New Zealand

Coach Graham Smith, Head Coach, St. Paul’s Swimming Club, Hamilton New Zealand

“In this workout, the focus was for our distance swimmers to hold a descending cycle time in 100’s and neg split the distance swim i.e. 800/400/200
Finishing the sessions with stroke work in the 50′ set. Our form swimmers did the set as rounds 1 & 3 form round 2 free
Then some MAX kick to finish the set”
2020.01.29
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Another issue of “the wake-up swim” is coming soon. Check out the archives here to see what you’ve missed or you can sign up here.

IM Day with All-Star Aquatics

Chris Schlegel, Head Age Group Coach, All Star Aquatics

“Another practice pre-IMX meet. Definitely challenged the top end today. Pre-Set was working UWD focusing on the power & speed you need to breakout properly. Most did 6-8 UWD focusing on the last 2-4 faster & harder in both directions.”

2020.01.27 schlegel 12020.01.27 schlegel 22020.01.27 schlegel 3


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Tempo Work with Cornell Men’s Swimming

Jake Lichter, Assistant Men’s Swim Coach, Cornell University

This afternoon workout (following this morning workout) was all about giving them some speed and opportunities to go fast. Our guys are crazy competitive so the flag races were a blast and got them working hard without realizing it. This set them up well going into the 30 x 50.

10 x 50 fr/bk on :50
8 x 75 k/d/s on 1:10
6 x 150 on 2:00 Paddles
O: hyp 3-5-7
E: hyp 5-7-9

4x
4 x 25 from mid pool Dec 1-4 on :30
1&2: no propulsive movement, get back to middle on jump alone
3: Identify when you start to slow down then kick and break out
4: Put it all together
1 x 50 of that stroke on 1:00 Put it all together with the two turns

10:00 Flag Races
Start with both hands on the wall, whistle jump out to the flags, flip at the flags and sprint back to the wall

Tempo work
30 x 50 on :50
Distance
2x
6 @ [1000p] + 1 EZ
4 @ [500p] + 1 EZ
2 @ [200p] + 1 EZ

Mid Distance 1
1: Fast (100-200p)
1: EZ

Mid Distance 2
1: Fast (100-200p)
2: EZ


See Coach Lichter’s previous post IM/Free Ascend Descend set here.


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Age Group Long Axis and Dolphin Kicking

Ryan Woodruff, Lynchburg YMCA

This practice was for our group of 10-12 year-olds. We focused on long-axis efficiency and finished with an emphasis on underwater kicking. The “bang bang” refers to a coach tapping a wrench in the side of the pool to indicate when to take a stroke.

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IM/Free Ascend/Descend Set with Cornell University

Jake Lichter, Assistant Men’s Swim Coach, Cornell University

This was a great workout because our guys attacked the first 200 like it was the only one. We had a hand full of swimmers go sub 2:00 with the fastest guy going 1:55.8. It was a challenge for them to maintain the effort as they Ascended because we limited by how much they could slow down. By the time they got to #8 & #9 they were able to recover enough to be able to give a best effort on the final 200 free with most guys under 1:50 and a 1:43.4 as the fastest. OTB = Off the blocks

15:00 Dynamic Dryland

Warmup:

400 Fr-IM
4 x 100 IMO Drill on 1:30
8 x 50 on :50
fly/back
back/breast
breast/free
free/back

16 x 25 IMO Dec 1-4 on :30

20 x 50 kick on 1:00
4 hard 4 ez
3 harder 3 ez
2 harder 2 ez
1 hardest 1 ez

6 x 75 on 1:10
fly/back/breast
back/breast/free
free

10 x 200 on 3:00
Odd: IM Ascend 1-5
#1: OTB For Time #2: No more than 10 seconds Slower #3: No more than 5 seconds slower
Even: Free Descend 1-5
#10: OTB for Time
200 loosen


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Underwater Excellence

Ryan Woodruff, Lynchburg YMCA

SCM. We did this kick set recently and our swimmers were very engaged. We timed the underwater 25s (we keep team records on this) and asked for an elite effort on the green parts. We ended up with several lifetime best 25s underwater and an excellent overall group effort.

The intervals on the ez Swim were deliberately large so that the last person would finish before we had to dive on the next 25.

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Breaststroke Fartlek Set

Ryan Woodruff, Lynchburg YMCA

These non-stop 6:00 swims repeated the instructions within the 6:00. At about 5:00, coach would yell “Go!” signifying a FAST 50 breast starting immediately.

The instructions on the second round are 5 cycles kick, 4 cycles Swim, 3 cycles speed drill (head up, narrow pull, narrow kick) and repeat.

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