My Eight Week Season
By Dale Magnuson

This is only a rough sketch of sets. All workouts will be changed based on level of athletes. It is important to remind the athlete that no set will be given that the coach does not think the athlete can complete - injury free. It should be stressed that workouts will not help the athlete in any way unless the athlete believes in themselves, the team, and the coach. Nutrition should be talked about during the season - what to eat on meet days, what to eat before practice, after, etc.

Week 1 - everyone together
Week 2-8 are split workouts

Levels - (L)
  • L0 - Easy, cool down pace - 100 easy pace
  • L1 - Little effort - above cool down (15 beats, 10 seconds)
  • L2 - Good pace - flushed cheeks - (20 beats, 10 seconds)
  • L3 - Moving pace - should be winded - (25 beats, 10 seconds)
  • L4 - All out sprint - (27-30 beats, 10 seconds)


    • Stroke Drills consist of:
  • Sculling
  • Right arm
  • Left arm
  • 8-beat kick, 4-beat kick
  • Paddle/Pull buoy work
  • MN Stroke Drill:
  • Arm-pit touch
  • Finger-tip drag
  • Catch-up drill
  • Bilateral breathing

    • Start and Turn work consist of:
  • Finishes
  • Starts - all types including relays
  • Turns


    • Taper
    Get into the athletes head. Taper is strictly an individual thing. Each day the idea will be stressed that it is important to believe in the taper as well as the coach administering the taper. The athlete and the coach must have a constant line of communication so the coach can adjust workouts based on the athletes physical level. Nutrition should be stressed during taper - carbo-loading, and eating healthy.
    The Season
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    Graph of 8 week season:

    Dale Magnuson
    [email protected]