Peak Form Conditioning

by Nick Baker

The theory behind peak form conditioning is that a swimmer must execute the same technique in practice as they would in competition. Technical requirements needed for competition are performed and conditioned on a daily basis in practice. This type of conditioning is not reserved for technique sets only, but rather expected in all aerobic and anaerobic sets as well. In my opinion, the total demand placed on a swimmer participating in a peak form conditioning program is greater than that of a swimmer who participates in a more traditional program where the amount of yardage/meters completed or interval achieved is the most important factor.

Peak form conditioning is not well suited for every coach, but rather for the coach who places an equal value on physical and technical fitness. Typically a coach who embraces this form of conditioning will need to sell his or her swimmers on it's importance because most swimmers believe that technique is not as important as the total distance swum or interval made.

If one were to observe a world-class swimmer in competition they would notice that they maintain peak form throughout the entire race. This is no accident, but rather the result of a well executed plan. The swimmer has conditioned each component of the race to the point where they are able to maintain peak form from start to finish – even with the onset of fatigue. Compare this to the average swimmer whose technique steadily declines over the course of a race.

Imagine a high performance Formula 1 racing car that slowly fell apart lap after lap. On the first lap a mirror fell off, on the second lap a door fell off, on the third lap a wheel fell off. As absurd as it sounds this is exactly what happens to the majority of swimmers in competition. Lap by lap their technique falls apart and they slow down.

I believe coaches must understand that in a very real way technique forms the vehicle by which a swimmer travels. A swimmer with correct technique and the physical fitness to back it up is like a racing car in the water, while a swimmer who lacks both is like a car used in a demolition derby.

Peak form conditioning is an inherent part of the Peak Performance Swim Camp philosophy. Swimmers seeking the "garbage yardage" approach to conditioning would be well advised to choose another swim camp. From the very first lap of camp technical fitness is stressed as much as physical fitness.

Listed below are a number of peak form conditioning sets:

Absolute Streamline

Purpose: To develop absolute streamlining off the wall

Step 1: The swimmer stands on their tiptoes in an absolute streamline position. The challenge is to hold for 1 minute or longer without moving. The intention is to develop a feel of absolute streamline.

Step 2: Swim 10 x 75 FR or 10 x 50 FR or 10 x 25 FR holding absolute streamline. Take 10 seconds rest between repeats. Speed, distance and/or rest interval may be varied.

Note: This set can be performed with or without a kick. I suggest not kicking at first so as to give the feeling of absolute streamline as well as the distance traveled underwater.

Body Whip

Purpose: To develop a full body underwater butterfly kick

Step 1: Kick a 25 FL K on right side with bottom arm fully streamlined in front and top arm squeezed tightly to the side. Ear pressed on shoulder with face in the water. Head is turned slightly to breathe then returned to original position. Repeat 25 on left side. Encourage full body kicking. Ask the swimmer to put as much of their body into the kick as possible. This drill is performed on the surface.

Step 2: Repeat Step 1 only when swimmer reaches halfway point they rotate onto their stomach to finish off the lap. Arm position remains the same. Full body kicking remains the same. Repeat 25 on left side.

Step 3: Repeat Step 2 only when swimmer reaches halfway point they rotate onto their stomach and place both arms in streamline to finish off the lap. Full body kicking remains the same. Repeat 25 on left side.

Step 4: Repeat entire process beginning with Step 2 only when the swimmer reaches halfway point they rotate onto their stomach.

Note: By conducting this drill the swimmer learns how to transfer full body kicking from their side to their back and from their side to their stomach.

Step 5: 9 x 75 or 9 x 50 or 9 x 25. First repeat, body-whip off the wall into butterfly. Second repeat, body-whip into backstroke. Third repeat, body-whip into freestyle. Repeat three times. 10-15 seconds rest between repeats. Speed, distance and/or rest interval may be varied.

Backstroke Neutral Head Position

Purpose: To develop a neutral head position in backstroke

Step 1: The swimmer lies on their back with the feet positioned on the lip of the pool to hold themselves in place.

Step 2: Head must be fixed in a neutral position with eyes facing directly upward and ears just below the surface of the water. The upper body and hips must be firmly inline and just below the surface of the water. The legs must be straight with toes pointed. Palms pressed firmly to the side with straight arms.

Step 3: Repeat Step 2 only with plastic cup on head filled halfway with water.

Step 4: Gently push off wall and kick a 25-backstroke kick with cup firmly in place.

Step 5: Kick a 25 BK with cup firmly in place. Flip turn at wall and swim a 50 BK as if cup were still on head.

Step 6: Swim 8 x 75 BK or 8 x 50 BK or 8 x 25 BK with a neutral head position. Take 10-15 seconds rest between repeat. Speed, distance and/or rest interval may be varied.

Breaststroke Streamlined Body Position

Purpose: To develop a streamline body position in breaststroke

Step 1: Repeat Step 1 from Absolute Streamline found above. The only adjustment is in the hand position. The swimmer squeezes one thumb against the other as opposed to placing one hand over the other.

Step 2: Swim a 25 BR holding the position from Step 1 for three seconds. Thumbs, elbows, shoulders, buttocks, knees and feet must be squeezed tightly together. The head should be placed in a neutral position and squeezed tightly between the arms with eyes facing directly downward.

Step 3: Repeat Step 2 only holding for two seconds.

Step 4: Repeat Step 3 only holding for one second.

Step 5: Swim 9 x 75 BR or 9 x 50 BR or 9 x 25 BR. Hold breaststroke streamlined body position for three second on first repeat, two seconds on second repeat and one second on third. Repeat three times. Take 10-15 seconds rest between repeats. Speed, distance and/or rest interval may be varied.

Continuous/Symmetrical Freestyle Kick

Purpose: To develop a continuous/symmetrical kick in freestyle

Step 1: Kick a 50 FR K with kickboard in a horizontal body position. To achieve this position hold kickboard at bottom with face in water and head in a neutral position. Arms must be totally extended with body as horizontal as possible. Kicking effort is medium.

Step 2: Repeat Step 1 only add a 50 FR. Maintain same kick in the swim as with the kickboard. The kick must remain continuous/symmetrical throughout rotation and breathing cycle.

Step 3: Swim 5 x 100 FR or 4 x 100 FR or 3 x 100 FR. The swimmer kicks the first 50 in a horizontal body position (with board) and swims the second 50. The goal is to maintain the kick into the swim. Take 10-15 seconds rest between repeats. Speed, distance and/or rest interval may be varied.