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SCAD Swimming, Quality at Every Practice

posted December 10, 2007 @ 1:52 AM  |  College and University Swimming category


Dynoswim loves sharing great stories about other programs especially methods on how they train. Savannah College of Art and Design is no exception. Read an excerpt from Coach Scott Rabalais:


One of the unique and most beneficial features of SCAD Swimming training is the Challenge Set, which is a performance-level set, typically held once or twice a week. Swimmers are categorized by stroke and energy system specialty and expected to swim at their highest level. A positive and electric atmosphere is created through the support of the coaching staff and teammates. Results are distributed to the team via email later in the day.

One set administered back in October involved a set of broken 150s, that is, 3 x 50 on :10 rest. Each repeat was from the blocks.

Several swimmers swam "IMs" on the set, which was 25 fly/25 back on the first 50, 25 back/25 breast on the second 50 and 25 breast/25 free on the last 50, giving the IMers a chance to work some fast transition turns. To swim fast in meets, we swim fast in practice!


The SCAD Swimming dryland training is an important component of our overall training program. Dryland practices are typically held for one hour after the morning practices on Tuesdays, Thursdays and Saturdays. They begin with five-minute calisthenics, five-minutes of intense ab work, then a 45-minute circuit consisting of 18 exercises. Six of these exercises involve the use of weights or machines, which the others are geared towards various physical skills and attributes that are important in developing fast swimming. The team concludes each session with about five minutes of stretching.

Learn more about SCAD Swimming.


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