iPod Coach - Swim Videos Plan for iPod and Windows

This three week training plan is designed as a tool for COACHES, to help triathletes and beginning swimmers who want to improve their swimming, with video guidance for individual drills and techniques with quality demonstration of the skills. The videos are even iPod compatible!

This plan and videos are great for anyone looking to improve on their swim skills, but especially those who may not have access to a coach on deck, or aren’t in a masters program. This also works great with clients around the world, who you want to show specific drills to.

The plan is laid out with a single drill and video each day, but the drills can be thrown into a single practice, and the videos can be saved, then attached to written workouts to help better show the drills which clients may have trouble conceptualizing, (i.e. sculling)


Sample Day 1

Hello COACHES! Thanks for purchasing this Swim Skill Video Plan from Coach Jim Vance. This plan is designed to help coaches work with athletes to develop coordination and feel in the water.

To maximize the effectiveness of the drills here, they should be practiced regularly, and you should look for the feel of "pressure" against your hands and forearms. This "pressure" is the key to sculling, and swimming fast. Though the plan is listed with a single drill on each day, you can combine them and use them as often as you'd like.

Feel free to use the videos as you'd like, adding them to your file library, to help explain and demonstrate skills to your athletes. You can use all the videos, or just some of them, according to the abilities and needs of each your individual clients.

The videos are both Windows Media and iPod Video compatible, so athletes can take the videos to the pool with them!

Sample Day 2

For additional challenge, do it feet first, going backward! (See tomorrow's video demonstration)

Sample Day 2

Sculling - Front of the body -
While face down, sweep your hands left and right through the water, arms extended out in front of you. Your hands act like propeller blades, and subtle changes in hand pitch and speed will change your body position and speed. Use these changes to propel your body, and feel the water. Apply this feel and pressure to your freestyle stroke.

Sample Day 3

Sculling - Backward, Front - Starting on your stomach, do a front scull with arms extended, but moving feet first down the pool. Try to hold body position high near the surface of the water.

Sample Day 4

For additional challenge, do it feet first, going backward!

Sample Day 4

Sculling - Chest -
Same as sculling at the front, but now you position your hands in line with your chest and shoulders. Your elbows should remain high and near the surface of the water. Propel yourself forward with the sweeping motions of the hands and forearms.

Sample Day 5

For additional challenge, do it feet first, going backward!

Jim Vance
TrainingBible Coaching / SuperFly Coaching

Jim Vance coaches Olympians, Kona qualifiers, All-Americans, National Champions and elite-minded athletes, who are serious about their goals and working hard toward them. He has coached these athletes in triathlon, swimming, running and cycling. He offers training plans on TrainingPeaks for athletes, as well as individual one-on-one coaching programs starting at $500/month.

Jim's Books:

  • Triathlon 2.0 - Data Driven Performance Training
  • Run With Power
  • Triathlon Science