Larry Stoegbauer, a highly successful swimming strength coach, shows you an effective drill to reinforce the swimmer’s pattern for swimming at his or her faster than normal swim speed. The overspeed training technique shown in this segment creates overspeed, and not assisted swimming.
Stoegbauer uses two swimmers for this drill with one attached to the cord as the “rabbit” who sets the pace and the other swimmer who is in overspeed training. The “rabbit” is in the water at the far end of the pool with the elastic cord fully stretched while the swimmer is in start position on the deck above. On the coach’s command, the “rabbit” leaves the wall and is pulled across the pool swimming freestyle while the training swimmer dives in and drafts slightly behind the “rabbit,” swimming in the wake at a speed faster than normal.
Larry Stoegbauer is the strength coach for swimming at New Trier High School in Winnetka, Illinois and played an important role in the team’s 2007 National Championship. Here he shows you a drill that is for overspeed training and consists of the swimmer attached to a belt and tether, which is held by the coach. Utilize this drill for all strokes.
The swimmer swims against the tether which the coach releases after 4-5 seconds and the swimmer sprints to the other end of the pool.