SwimSwam wants to give you an inside look at what a normal day-in-the-life looks like for any given swimmer, and how that differs from team to team or city to city. We send our head of production, Coleman Hodges, to be a fly on the wall at practice, then relay what he discovered back to you over pancakes. Or at least breakfast.
Remember that practice we went to with NC State where they had 3 groups going? Well they actually had 4 groups, but the 4th one was so fun we wanted to highlight it by itself. Welcome to Braden Holloway‘s underwater world.
In these 2 lanes your doing underwater kicking all the time. Seemingly Braden just cooked up as many different ways as possible to make the athletes not breath. Here’s some examples of the stingers he came up with:
Pre set
12×25 w fins @ :40
- 1-4: odds – 4kicks uh2o + right leg up fast, evens – 4kicks uh2o + left leg up fast
- 5-8 w board: 4 fast kicks uh2o + 4 big kicks + uh20 fast to the wall
- 9-12 w med ball: 6 kicks uh2o + ball to sky fast
Main set
All 50’s = 25 free (desc to hard by chunk w 4 kicks uh2o off walls) / 25 stroke FAST w kick count below
- 5×50 @ 50 (4)
- 4×50 @ 45 (6)
- 3×50 @ 40 (8) (focus on equal force distribution on both sides!
- 2×50 @ 35 (10) Breakouts! (fly – low and forward, back – eyes and toes together, chest first)
- 1×50 @ 30 (12)
100 ez
- 5×50 @ 55 (4)
- 4×50 @ 50 (6)
- 3×50 @ 45 (8) (all kick counts on stroke from DEAD START
- 2×50 @ 40 (10) flip @ 22 YDS – create movement from RIB CAGE)
- 1×50 @ 35 (12)
100 ez
2nd Set
3 Rounds
3×125 + 75 + 2×25 + 50 ez
125’s –
- Rd 1 – 75 stroke (4/5/6 kicks uh2o by 75) + 25 fr cruise 6 kicks uh2o + 25 stroke fast w 12 kicks uh2o @ 1:40, desc 1-3
- Rd 2 – 75 stroke (7/8/9 kicks uh2o by 75) + 25 cruise 6 kicks uh2o + 25 stroke BLAST w 12 kicks uh2o @ 1:50, desc 25’s within each 75
- Rd 3 – 75 stroke (10/11/12 kicks uh2o from dead start) + 25 uh2o cruise + 25 stroke BLAST w 12 kicks uh2o dead start @ 2:00
75’s – Desc 25’s 1-3 @ 1:30
- Rd 1– 50 fr/25 stroke (8/8/4 kicks uh2o)
- Rd 2– 25 stroke/25 free/25 stroke (4/8/4)
- Rd 3 – All stroke (8/8/8)
25’s – @ 30
- #1 dead start, max uh2o kick
- #2 push, MAX 100 kick count, then ez
Round 1 – SOX, Round 2 – SOX + Fins, Round 3 – Fins
All of this underwater stuff is getting crazy. Do these kids and coaches not realize they could pass out or even die? Is it worth it…really! I say change the rules so swimmers will be DQed if they stay submerged and do not breath for more than 5 seconds. Also make a rule where swimmers will need to breath every stroke.
Divers off 3 meter and tower events go too deep and also stay underwater too long…they too could pass tutor worse. The best way to fix it is to have FINA and the NCAA make a rule so all pools are only 8 feet deep where the divers dive.
I say lets band together as reasonable people… Read more »
At first i thought you were seriously concerned, then you’re talking about 8′ diving wells.
Coaches are watching, lifeguards are watching, reps are limited. While there is inherent danger, nothing here is being done unsafely.
Keep calm.
He copied that workout from
Deselm
Is that supposed to be funny? #dobetter
I believe they said the group was made up of swimmers who do BOTH 100 butterflY and 100 backstroke, so the woman is probably Kylee Alon and definitely Coleman Stewart, not sure of other guys. Maybe Nyls?
Korstanje was in the spring group from the other practice and pancakes video
Wow super detail work! Love seeing how much Braden communicate with his swimmers on this video.
Coleman Stewart rocking the December goti.
Really nice set. Can anyone help identify who the swimmers are in this group? I am guessing the girl is Elise Haan, but otherwise I have no clue.
Lane 2 is Coleman Stewart, James Bretscher, Elise Haan. Never saw lane 1 clearly enough to tell.