Intermediate Swimming

During aquatic conditioning, it is important to emulate the skills used during a game. We recommend that you design your trainings as you would in a game: what type of movement would I use on defense? (short swim, reach swim, sculling to sprint, etc) 

Swimming now has a purpose. Examples of the type of swimming you should be doing at this stage: 

• counter attack progressive swimming

• leg trust to change of direction

• free to back

• offense arm speed driving 4-6 meters

• change of direction

• horizontal to vertical swims

Use Rico Turn, not flip turns. Rico Turns consist in touching the wall and then sculling backwards and coming over the hips to return. 

Keep your workouts intense but creative. Players must know not only “How” to do the skill but “Why” they do the skill and when to do it. In reality it is not the quantity of yards that is going to make a difference, but the intensity and flow of the training.

Examples of what your intermediate swimming workouts should include:

• 8 x 75 free

• deep start

• Rico Turn to sculling

• versa 4 shooting jumps to start every lap

• 1st lap WP backstroke half way then Cervical swim/ 2nd lap 3 strokes forward 1 back/ last lap counter swim with release and change of direction bursts @1:20

In a set of 10 minutes you can work on 8 different skills. TRAIN SMART.

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