Splash - March / April 2011 - (Page 10)

staRtinG BLoCKs TeCHNIQue TIPs RYan LOcHte SWIMMING THE 200 IM By Meghan satterstrom CLive rOse/Getty iMaGes f or this issue, Splash talked to coach Kelly Kremer, co-head coach of the University of Minnesota women’s swim team, about his approach to training his swimmers for the 200 individual medley. Below you will find his recommendations for drills, a workout and race strategy for success in this race. Coach Kremer says his teams focuses a lot on transitions, and being aggressive when transitioning from one stroke to the next. DRILL: Coach Kremer likes fast drills to prepare for this race, and will mix the following up with varying distances, often using them to finish sets where swimmers focus on building their speed, or to transition into the next set: • fly pull/free kick • backstroke swim with no legs • Breast stroke pull/free kick WORKOut: Warm Up: • 500 Swim • 400 Pull, every fourth 25 reverse IM Order • 300 Kick, every third 25 reverse IM Order • 200 Drill IM • 100 Choice Swim/Kick: 6 x 250 • Alternate 150 Swim IM (fly-back-breast), rest • 100 fast flutter kick with board Drill/Swim: • Three Rounds of: 1 x 100 IM – half of each length swum underwater – on 1:30 • 4 x 50 IM order (25 build swim + 25 fast drill) on :55 • 1 x 100 freestyle – half of each length swum underwater – on 1:30 Swim: Two rounds of 3 x 75 on 1:15 • (50 Fly-25 Back, 50 Back-25 Breast, 50 Breast-25 Free) • 1 x 25 easy on 1:15, work transition from stroke to stroke, paying attention to underwater pullouts and streamline. Swim: 12 x 200 on 2:40 • Odd=Choice, Even=IM descending (starting HR of 150) Loosen: 4 x 100 Swim Ascend RACE stRAtEGY: Coach Kremer says his strategy is pretty consistent from swimmer to swimmer, and finds these things to be most important: • You have to be off the blocks fast and have a great fly leg, but the race starts on the fly-back turn with an aggressive transition. He encourages his swimmers to accelerate into the wall and explode off it. • Do not over swim, but this race is a sprint. • Coach Kremer likes many of the drills above because of their attention to turns and wall work. He says swimmers have gotten so much better at using walls over the past several years, so great 200 IMers are going to be great off every wall. “You watch the best 200 IMers now, and they are probably on top of the water for only half the race,” Kremer said. “So we focus a great deal of our attention on walls and how we use them.” 10 SPLASH • March/April 2011

Table of Contents for the Digital Edition of Splash - March / April 2011

Splash - March / April 2011
Contents
Mailbag
Mike Gustafson
Swim Briefs/sound Waves
Grand Prix/justin Case
Technique
Nutrition
Strength & Conditioning
Your Photo
Training With
Athletic Foodie
Keys to Success
Why College Swimming?
So You Want to Swim in College?
2011 NCAA Preview
Top Ten Lists - Long Course Meters
Interactive
Getting to Know
Swim Nut Zeke
On the Ipod
Zone Athlete

Splash - March / April 2011

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