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Table of Contents
Expand each section below by clicking
the chapter headings.
(Available in IE only)
- Section 1: Introduction
- Swimming Philosophy
- Scope of Swimming
- Section 2: Mechanics
- Stroke Work
- All Swimmers Need
- Mechanics
- Back of the hand mechanics with
“arm and hand” as one-paddle.
- Catch and finish of each stroke.
- Body position and reducing drag.
- Momentum
- Timing and rhythm during the breathing
and stroke.
- Finishes
- Turns
- Tarzan for Sprint Practice Purposes
- Relay Starts
- Forward Start
- Backstroke Start
- Stroke Analysis
- Section 3: Race Strategies
- 400 IM
- 200 & 100 IM
- 800, 100, 1500 & 1650 Freestyle
- The Process of Breathing
- 500 Freestyle
- 200 Freestyle
- 100 Freestyle
- 50 Freestyle
- 200 Butterfly, Backstroke, Breaststroke
- 100 Butterfly, Backstroke, Breaststroke
- Section 4: 23-Week Seasonal Plan
- Practice Techniques
- Season Plan Pre-Taper and Taper
- Assumptions
- Resting and Tapering
- Use of Swimming Equipment
- 16-Week Pre-Taper Program
- 7-Week Taper
- Section 5: Hydration and Nutrition
- Hydration
- Electrolytes - What Are They and How Do
I Get Them
- Eating on a Daily basis, Especially at
Meets
- Suggestions at Restaurants
- Section 6: Cross Training
- Strength and Conditioning
- Stretching Basics
- Weight Lifting Guidelines for Swimmers
- Weight Lifting
- Weight Lifting Exercises
- Parameters
- Individual Lifting Workout
- Microcycles and Mesocycles
- 7-Week Taper Weight Lifting Templates
- Taper Lifting Mesocycle #1 (Weeks 1-4)
- Taper Lifting Mesocycle #2 (Weeks 5-7)
- Weight Lifting Photo Demonstrations
- Deck-Based Dryland
- Dryland Exercises
- The Dryland Workout
- The Individual Dryland Workout
- 7-Week Taper Dryland Program
- Taper Dryland Workouts (Weeks 1 & 3)
- Taper Dryland Workouts (Weeks 2 & 4)
- Taper Dryland Workouts (Weeks 5 & 6)
- Dryland Photo Demonstrations
- Section 7: Structure Program
- Swimmer Evaluation Form
- Importance of Goal Setting
- What to Look For in a Team
- Training Groups
- Choosing a Swim Camp
- How to Choose Meets
- Meets
- Time Standards
- What Meets Should Your Swimmer Participate
In?
- Meet Requirements
- How are Relays Decided?
- How will I know prior to the meet
which event my swimmer is swimming and what time to be
there?
- How Much Does It Cost To Swim In A
Meet?
- What to Expect at a Meet
- How long does a meet last?
- Who does my swimmer compete against?
- What is the difference between
a timed finals meet and a prelims/finals meet?
- How is it decided what heat my
swimmer will be in?
- What is a heat sheet?
- What is a bullpen?
- Where does my swimmer go after
finishing an event?
- What is a DQ and when do they
happen?
- Important Notes for a Meet
- Coaches Expectations of Swimmers
- Coaches Expectations of Themselves
- Practices
- Swimmer Expectations of Themselves
- Section 8: Additional Benefits
- Stroke Analysis and Correction
- Survey for individualized Race Strategy
and Workouts
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Included in Faster
Swimming is a detailed, 16-week
pre/during season workout plan as well as a 7-week taper program.
This
23-week process (which is also
included as an Excel Spreadsheet) enables
coaches and swimmers to write daily, detailed
workouts that focus on creating
speed and power
while maintaining the swimmers’ aerobic
base.
Faster Swimming will
help the beginner, age group, high school, collegiate and master
swimmers.
Swimming professionals (and those that swim
for competitive fun) have witnessed
the dramatic results that are vividly
outlined in Faster Swimming.
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