Swim Workouts For 11 12 Year Olds

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Swim Workouts For 11 12 Year Olds

The purpose of this blog is to be a vehicle for the exchange of ideas among swimming coaches so that we can all become better at doing what we love.

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And it’s not a bad idea to write down your answers! IM Transfer and GO! Ryan Woodruff, Lynchburg IMCA. A broken cake from the 200s. Rian Woodruff, Lynchburg IMCA “to do” list for swimming faster after prelims #postitRad IM sprint at race pace (RP) while 50 free practice forces us to focus on head and hand position while relaxing.

TAO Drill (Tarzan, Alligator, Olympian) – This is a freestyle drill that divides 25 yards (1 pole length) into thirds.

The set is performed 3 times, reducing the 100s by 25 each round and subtracting 10s from the interval. If you need more rest, extend the 50-EZ interval because we want the swimmer to perform the TAO when they are tired to focus on positioning/control of the head and arms.

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This set can be done with children of the age group starting at 75 and counting down to 25 and setting the appropriate time with the group.

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Yeah, that was the idea I got about it. They like that the fast parts of IM are shortened in stages. I may have done some special engineering work on the 50 spare parts or reduced them to something like 75-50-25s.

Here’s a great set I did the other night with my advanced 11-14 year olds. He challenged all the swimmers. I let them choose a name and they came up with a good one.

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It was a companion for our 9-12 year old. Some JO carriers. We finished at 8pm with a warm up at 7am the next morning. Four swimmers per lane (8 lanes)

We did this exercise today (July 3) with children aged 9-12. A good relaxed swim is in preparation for race sprint training on Saturday 4th July.

Another edition of “Wake Swim” is coming soon. Check the archive here to see what you missed or you can sign up here.

This exercise was for our 10-12 year old group. We focused on the efficiency of the long axis and ended up emphasizing the underwater kayak. “Bang Bang” refers to the coach banging a key on the side of the pool to indicate when to make a stroke.

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“Wake Up Swim” issue 51 was released last week. You can read it here, view the archive, and sign up to receive future issues for free.

This is another one for my 10-13 year old swimmer who goes 6 days a week for 1 hour 45 minutes. I have included details of what we discussed before each set.

The main focus in the first IM and UV FL kick set is to replicate the feel of the 200 IM mixed with the 25 swim plans of the 25 UV FL K race. We talked about some key transitions on IM before we started the set.

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For example, we start with 25 UV what they will do from the start and how they should focus on maintaining their rhythm in the butterfly until 50. When they come back to stroke, they have to establish their pace and make sure they have it. Big wall leading to chest bump. That’s why we started hitting UV with BK swimming. We discussed how breaststroke is an integral part of IM. The solid construction of the Race BR leg really makes for a great finish on open terrain. Starting with a UV leg kick in a BR sprint with a flutter kick allows them to really change their hand speed. Finally, we finish by building the pace right off the wall with a free sprint and finish with a UV kick to make sure we have a great finishing wall. We did it all with our feet.

They looked great and got good speed with the swim and improved their UV 25 as the set went on.

We ended the day with a Max VO2 set that we would do every 3 weeks. It was their first attempt at this set this season, so they knew how to build their base times. Since we have the distance meet on Friday and the long shaft pentathlon on Saturday, we wanted to focus on FR and BK. Everything on the set is fully tested and we mix at a distance that goes out of the circle. To make it fun, I gave them some goals that allowed them to earn “medals”. As the distance increases, it becomes more and more difficult to win the gold.

This is for our younger long distance swimmers. A combination of different breaks for them from as young as 9 years old to 12 years old. The track is 50 meters long.

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The “Jungle” is arranged in the strike section of the board. The leg that is not being used is lightly stroked next to the working leg. Let’s see what their dominant side is.

Another edition of “Badara Lambo” was released today. Check the archive here to see what you missed or you can sign up here.

[1 by the hand, the other by the head, the boat goes into some rough water – urgently needed in sticks]

[Both hands fly in the air, the ship is sinking, hit as hard as possible]

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[2+4+5 -> FR, 4 UV BDS then flies 5 cycles for free, think about the impact time for 5 cycles of flight – perfect!]

[25/25 – 2nd 25 flight attempts to check leg movement and head position]

This is part of an exercise I recently did with our elite 11-12. Our main focus was on underwater kayaking. Our pool has a black line at the bottom about 9 meters from the wall.

For the vertical kick and 1:00 spin, we perform a straight kick with arms crossed over the chest, and my demonstration does a 90 degree rotation every 5 seconds.

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Texas 25 = Underwater Kick Push to the black line and step out, flip, 4 underwater kicks, sprint back to the wall, turn around, 4 underwater kicks and sprint to the opposite end. Texas 25 = 45 yards (everything is bigger in Texas).

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“I want to share what we shared tonight with our 10-12 age qualifiers. The exercise is attached below.

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