NASC Routines for Galas/Training

As swimmers start to train more, train harder and compete again; their bodies need the optimal chance to recover and prevent injury.

I have outlined some guidelines that we all need to try and meet to ensure that we provide the best opportunities for the swimmers.

• Swimmers should arrive early to sessions (10mins) to complete a dry side warm up.
• On Sundays for Junior otters this warm up will be guided by the coaching team.
• Swimmers on other nights are expected to complete this independently.
• The warm up should be dynamic stretches (with movement) not static stretches)

• There is a big shift in the importance of post pool work, this is the optimum time to improve flexibility, remove the chance of injury.
• Post pool work only needs to take 5minutes with developmental static stretches being conducted.
• Specific work on legs and flexor muscles is important.
• Shoulders are usually flexible enough and should be done after the above.
• Tenis balls should be used on any tight shoulders
• Foam rollers should be used on legs at home
• Swimmers should eat a protein based meal/snack within an hour of training.

• The coaching team at the gala will suggest a suitable warm up for the swimmers, for many galas (competing at sprint events; 50m and 100m)
• Prior to entering the pool swimmers should complete a dynamic based warm up as mentioned above
• Use of bands should come in before getting in the pool to ensure muscles in the shoulder are activated.
• Completing the following as a guideline would be the norm, younger swimmers would benefit from reduced mileage
  • 4 x 200m FC Build
  • 8 x 50 FC alt X Speedplay. (Fast into Recovery swim 25base)
  • 2-300m Choice.
  • Sprint Starts.
• It is important post warm up swimmers roll off to release muscles and prevent blood pooling
• Swimmers should then ensure they dry off, change into their racing costume and don’t fill up on sweets.

• At a Moors league gala a reduced version of above would be suitable
  • 3 x 200m FC Build
  • 6 x 50 FC alt X Speedplay. (Fast into Recovery swim 25base)
  • 200m Choice.
  • Sprint Starts.
• Swimmers would then benefit from rolling after warm up if space and time permits.

• Swimmers should complete a 300m choice swim cool down prior to coming to see the coach or parents, this will help remove any bi products created from the race.
• Swimmers should dry off and get warm clothes on.
• Swimmers should then speak to their coach at the gala
• At this point swimmers should roll off and ensure that all major muscle groups are covered.
• At this point is is appropriate to go and speak to parents with the coaches permission
• A swim down must be completed prior to leaving the faciltiy especially if competing the following day

This is never ideal but we have to ensure we do our best to facilitate lack of facilities.

• Swimmers should complete swim and head straight to the coach
• Swimmers then should dry off and roll off
• Static stretching at this point on tight muscles will help
• At this point is is appropriate to go and speak to parents with the coaches permission