As a coach, I write my workouts in advance, looking at the week as a whole. By looking at my week and reviewing my group's focus sets, sometimes I can swap out a set for a relay. Occasionally, I can even make the relay the main set. This can be useful as well as fun.

Take a set of 10 x 50’s off the blocks fast average on 2:00 rest so your swimmers are going one heat at a time. Mix it up and create a monster relay. Make the teams smaller, as small as three and as large as needed, though much more than six and your swimmers will be getting more rest than the original set intended.

To get your 10 50’s you can run one giant relay with repeats - somewhat challenging to keep track of, but very fun - or several smaller relays. I like to break them up. For example, on relay number one each swimmer races four 50’s. The second relay they each race three 50’s, the third relay they each race two 50’s and the final relay is a standard relay where each swimmer races one 50.

Another variant of this set is a ladder relay. With each repeat, the distance raced by each swimmer increases. A fun one is a ladder 200 IM relay. The first relay each swimmer races a 50 fly, the second relay they each race a 50 fly and a 50 back consecutively. The third repeat each swimmer races a 150, 50 fly, 50 back, 50 breast. And on the fourth repeat, each swimmer races a 200 IM.

Teamwork is a skill learned through practice and exposure. Relays are innately fun, and can be used as a training tool as well.

Think outside the box, challenge yourself to examine a workout, and make a set a fun challenge.

The ability to get off the starting blocks efficiently and quickly is a common goal for all swimmers. Redundant ‘take your mark, go!’ can get old fast, but it is a necessary skill to practice, so why not find a way to make it fun?

Turning a drill into a game takes the tedium out of an exercise for them and for you.

So, for this particular drill, your swimmers are battling for the last one standing. For a large group, utilizing heats and then running a final round for the last standing of each, will get you your champion.

The best part about this game is the simplicity. Instead of "take your mark go," replace the word ‘go’ with something else. For example, you could use words like banana, grapes, or even gopher if you really want to be tricky. Try to trick them, use ‘go’ often as well. If your swimmers launch off the blocks on the wrong word, they are ‘out’. Regardless, everyone does a 25 sprint after leaving the blocks, then walks back around to repeat the exercise. If you find yourself with several competitors at the end, start eliminating whoever was last in the water. Likewise, if you use ‘go’ and someone doesn’t go, they are out.

Swimming skills being improved: loaded legs on the blocks ready to fire, anticipating the correct starter, speed.

In the past, I have let this game run anywhere from 10 to 20 minutes depending on where we were in the season. Longer if closer to championship season, shorter if we were in early season training.

Bonus: relay mix up

Put a fun spin on relays. Relays are inherently fun but what if……you did a cap relay!? Each starting swimmer wears all the swim caps from their team on their head. When they finish their leg, all the caps come off and go on the next swimmer. I’ve not seen so much fun and laughing as I have doing these at the end of a long workout. If you are concerned about the kids’ caps ripping, invest in game caps that you keep and store. Parent’s will appreciate it!

As a coach, swimmer, and parent, I don’t always agree with the idea that practices need to be all work and no play. Play is a healthy expression for kids, and the willingness of a coach to make practice fun and challenging shows great character. So, how do we leap outside the box of Marco Polo, sharks and minnows, and water polo?

Answer: training games! I’ve got a few favorites, maybe one or two might be new to you. I’ll detail a few games a week and take ideas from comments. If you have anything you’d like to share, please do!

Blue vs Orange (or whatever your team colors might be)

Divide your group in half (make an effort to keep them even). You can score points through a whole practice with rewards at the end, or you can use it for individual sets. Two of my favorite sets to keep team tallies with are as follows:

Widths: For use in an eight lane pool. Fins for those12 & under - those 13 & over go barefoot. They are swimming the width of the pool, so under the lane lines, wall to wall. Complete four rounds of five widths where swimmers remain underwater in a streamline doing dolphin kick. After each round of five, reset with a :30 second to 1:00 break. Have one color be in the first group, and the second group will be the remaining color. Run them 10 seconds apart. Reward each team with one point for each swimmer that makes their widths.

Descends: Say your main set is a series of swims where the athletes are challenged to get faster with each repeat. Add a level of fun and competitiveness with tallies and teams. Again, for simplicities sake, let’s say your set is 6 x 200’s descend 1-3 twice, the second round faster than the first. A big dry erase board adds a whole new level to the challenge, if you have one use it! Award points on round one if a swimmer descends #1 to #2, and #2 to #3. The second round issues a dual challenge, they can still earn points for descending one to three, but those points double if round two is faster than round one with each repeat.

So, how do you reward the winners?

That’s up to you, but make sure this is something desirable to your swimmers. Sometimes simple declarations of, "You are the winners today!" is enough. Maybe they get out five minutes earlier than the other team and do some stretching, or maybe they get to do relays while the other team has to complete another set. Tangible rewards in the form of a treat are okay on occasion, but keep in mind they don’t need to be sugared up regularly.

Q: Why should swimmers learn bilateral breathing?

A: Bilateral breathing makes you a better swimmer!

What Is Bilateral Breathing?

The term may sound like swimming snob jargon, but the meaning is actually quite simple. It means: breathing on both sides.

Sit at the edge of the pool and watch athletes swimming freestyle. Chances are, you'll see 3 different styles of breathing:

1. Breathing on one side, known as unilateral breathing.

2. Lifting the head out of the water for front breathing , known as really bad form.

3. Alternating breathing on both sides, also known as bilateral breathing.

Bilateral breathing only applies to the Freestyle stroke, where breaths should be taken on alternating sides, commonly after every 3 strokes (a stroke is the action of one arm travelling pulling through the water). The resultant pattern looks like this:

Arm A / Arm B / Arm A  (Breathe on Side A)

Arm B / Arm A / Arm B  (Breathe on Side B)

(and repeat)

Other Bilateral Breathing variations:

• Some swimmers alternate after 5 or 7 strokes.
• Some swimmers may choose to alternate repetitions of side breathing, such as this stroke pattern:

Arm A / Arm B /  (Breathe on Side B)

Arm A / Arm B /  (Breathe on Side B)

Arm A / Arm B / Arm A  (Breathe on Side A)

Arm B / Arm A /  (Breathe on Side A)

Arm B / Arm A /  (Breathe on Side A)

Arm B / Arm A / Arm B  (Breathe on Side B)

(and repeat)

Why Is Bilateral Breathing Important For Swimmers?

Breathing on both sides will help you develop a smoother, more symmetrical swim stroke by naturally encouraging  proper body rotation on both sides.

Swimmers that do not learn to breathe bilaterally do not rotate properly on the breathless side, causing them to overthrow their recovering arm past the center line of the body's long access while swinging back to the top of the stroke. Crossing over causes the hips to zig-zag and the body to fold, throwing the swimmer off course and wasting copious amounts of energy.

When is it OK to break the bilateral breathing law and practice unilateral breathing?

Confident swimmers with well-developed technique may choose not to breath bilaterally during sprint sets in swim practice or during competition. This is fine!

However, unilateral is the exception - and bilateral is the rule. Most training should be performed with bilateral breathing.

Complications With Bilateral Breathing

Some swimmers give up with learning bilateral breathing because they don't feel like they're getting adequate oxygen. This discomfort is usually resolved by developing a better breathing technique, turning exhalations into a consistent, yet forceful exhale that lasts the entire time your mouth is underwater, stopping when your mouth leaves the water to take another breath.

Remember to think of your underwater exhalation by picturing a constant stream of bubbles that emanate from your mouth. This will serve as a reminder not to hold your breath and cheat proper breathing.

Well now you know!

So much for the swim snobbery jargon - bilateral breathing is an obtainable goal for new swimmers (and swimmers with bad habits). A few workouts using this technique is all you need to break the unilateral habit and take your swimming to a higher level.

Did we leave you "breathless" and wanting more?

Read our advice on swim fin sizing and learn about the 15 meter resurfacing marker - two important topics to help you rule the pool and wipe the smirk off the faces of the old school pool fools.

Please feel free to leave your questions and comments below!

See you at the pool- Robin

Learn More Swimming Tips:

• Swimming Tips For Beginners: Basic Gear, Pool Etiquette, and Overcoming Inertia
• Swimming Technique: 3 Ways To Improve Speed (Butterfly Edition)
• Lap Swimming Etiquette
• Swimming Technique Part Three: 3 Ways To Improve Speed (Breaststroke Edition)
• Swimming Technique Part Two: 3 Ways To Improve Speed (Backstroke Edition)
• 10 Quick Tips for Swim Sighting
• 15 Meter Resurfacing Markers – The Underwater Swimming Rule
• The Benefits of Swimming: 5 Ways Swimming Improves Your Life

Kiefer's Latest Kickboard

Kiefer Core Kickboard[/caption]

Hey swimmers, have we got a new piece of training gear for you! Kiefer is excited to add the Kiefer Core Kickboard to our lineup of quality kickboards. Trust us - this board is different. And might I personally say, better than anything else out there.

In fact, this training device is more than just a kickboard. It is a multi-functional tool to helping swimmers of all abilities improve themselves in and out of water.

A New Kickboard Design

I'm sure you've noticed that it doesn't look like most swimming kickboards, and its form follows function. A wide base and different structural materials create optimal float and body position, while engaging core muscles on multiple levels.

Great For All Swimmers and Aquatics Programs

Experienced Swimmers

Experienced swimmers can use it as a standard board with benefits:

• Unique design minimizes pressure on upper back, lower back, and shoulders.
• When held vertically, it becomes a water plow for a more intense leg workout.
• Use molded hand grips and turn your body vertical holding the Core Board overhead for an added challenge to vertical kick sets.

Teams

Teams, this kickboard battles back against shoulder discomfort or pain. The Kiefer Core Kickoard is specifically designed to be more user friendly than a standard board; plus, it has more uses. In addition to water plowing or vertical kicking, it's an excellent transition pad for quick pool exits to situps, pushups, and other deck exercises - without rubbing back, hands, or knees raw on rough or hot pool decks.

Fitness Swimmers / Aquatic Exercisers

Use the Core Kickboard for increasing arm and chest strength. Hold it vertically and submerge it halfway in the water.  While standing on the bottom of the pool, use the Core Board to push water away from you. Too easy? Push the board deeper to find your ultimate resistance level. Too hard?  Try sitting on the board and pulling yourself around the pool using a modified breaststroke or freestyle pull.

Facilities / Kids

Facilities, this board benefits you also! Besides being completely adaptable to the aforementioned swimmer types, this board is great fun for kids. The increased size and shape allows these boards to function as surfboards. By placing it under your feet or sitting on it, kids can practice balance or run silly races back and forth across the pool. Of course racers would lose points if they fall off the Core Board!

Bonus KICKING Drill Set

At Kiefer, we do our best to provide challenging swim workouts. Use the Core Kickboard for the following drills to improve overall strength and performance. This adaptable mini set will familiarize you with the unique Kiefer Core Kickboard features:

20 x 25’s* Freestyle Kick @ :10 rest

• #1 Normal Position
• #2 Water Plow Build
• #3 Normal Position
• #4 Water Plow FAST!
• Exit to Deck

  • After #4 for 1:00 of sit-ups with your back on the board. Repeat 1-4.
  • After #8 for 1:00 of plank position on elbows and toes, keeping board under elbows. Repeat 1-4.
  • After #12 for 20 push-ups on your hands or knees with board. Repeat 1-4.
  • After #16 for 1:00 of plank.  Repeat 1-4.
  • After #20 for 1:00 of sit ups.

* More advanced swimmers can take this set to 20 x 50’s

I know that the Kiefer Core Board will raise your training to a new level. We'd love to hear what benefits or new uses that you've discovered when using your Kiefer Core Kickboard.

See you at the swimming pool,

Emily