PROGrams
COMPETITION SWIMMER SEMI-PRIVATE TRAININg
THE SCIENCE OF SWIMMING
In recent years, there has been a significant amount of research done on swimming technique concepts – and which technique elements truly lead to faster swimming. Through semi-private training (no more than two athletes per session) that includes personalized GoPro underwater video breakdowns of each stroke, Coach John will share these insights and work with swimmers to incorporate faster techniques into their strokes, starts, and turns.
More broadly, athletes will be exposed to different training styles, as well as practical flexibility, strength training, and recovery fundamentals used specifically by swimmers. This training is designed for club team, high school, and town league athletes.
Flexibility, Strength Training, Recovery.
• Stroke Specific Stretching
• Stability, Strength, Power Core Training
• Foam Rolling, Mobility Ball, Superband
Training Styles
• Ultra-Short Race Pace Training
• Active Rest
• Best Average
• Stand Up (lactate training)
• Power (resistance training)
Technique Focus Areas
• Freestyle (all three styles)
• Backstroke
• Breaststroke
• Butterfly
• Dolphin Kick (the fifth stroke)
• Coupling Motions
• Breathing Techniques & Race Patterns
• Race Strategies
• Building a Fast Track Start
• Keys to a Great Backstroke start
• Freestyle & Backstroke Turns
• Open Turns
• Crossover Transition for IM
Winter Session | Nov 20, 2022 - Jan 29, 2023
• 7:30-8:30 am
• 8:30-9:30 am
• 9:30-10:30 am
$350 for the Winter Session
Please call the Beede Center to Register:
978-287-1000
U.s masters swimming | three month sunday block
ADULT SWIMMERS | U.S. MASTERS & OPEN WATER SWIMMERS
Swimming doesn’t have to stop for athletes after they are out of high school or college anymore. In fact, many of these athletes are taking up the sport again to compete in U.S. Masters or open water events – sometimes many years removed from their last competition.
Coach John works with such athletes by providing the latest in technical skill areas while also giving focused training sets to prepare them for any type of event. As a U.S. Masters and open water competition swimmer himself, Coach John can give you the confidence you need to meet your new goals.
Every Sunday (Except Holiday Weekends)
• 10:30 am - 12:00 pm
$112 for the Fall Session
Please call the Beede Center to Register:
978-287-1000
ONE-ON-ONE TRAINING (Ages 10 and Up) | Limited Saturday Privates
JUNIOR AND ADULT SWIMMERS | One-on-One Training
If you are a competition swimmer needing stroke guidance, or a junior or adult swimmer nervous about joining a town or club team or U.S. Masters program, then this program is for you. Coach John will give you the fundamentals and confidence you need to take the next step.
All Fall Saturdays beginning Sept 17
• 3:00 - 4:00 pm
• 4:00 - 5:00 pm
$50 for Members | $60 for Non-Members
Please call the Beede Center to Register:
978-287-1000
Some Essentials in My Swimming Library
Coach John has been influenced by many amazing coaches, including Alex Cronin, Chris Morgan and Tom Avilia at Gator Swim Club, as well as by his former High School Coach Don Richards and his former Virginia Club Coach Lou Sharp. In addition to these mentors, he consumes the latest in swim training. Here are few places to start:
• Foundations of Strength Training for Swimming by Deniz Hekmati
• Fundamentals of Fast Swimming by Gary Hall, M.D. and Devin Murphy
• Open Water Swimming by Steven Munatones
• Swim Speed Strokes by Sheila Taormina
• Swimming Pedagogy and a Curriculum for Stroke Development by Brent Rushall
• Ultra-Short Race Pace Training in a Local Swimming Club Environment by Dave McMahon
Put these in your mesh bag
What gear to get is a popular question amongst swimmers and parents. For successful training, swimmers will need to bring fins, snorkel, hand paddles, pull buoy, alignment board and goggles (and there are great prescription ones) to practice. The following are some examples…although there are many more wonderful training tools:
Fins for Age Group Swimmers 9-14
• TYR
• Speedo
Fins for Age Group Swimmers 15 & UP
• TYR
• Arena
• Hydro Tech 2
Goggles
• Speedo (Vanquisher Regular & Prescription)
Alignment Board
• FINIS
meet coach
CoachJohnLacey@gmail.com