What Stefan Nystrand has done(so far!) Denmark Coaches Clinic Anne Forsell September 2012

What Stefan Nystrand has done(so far!) Denmark Coaches Clinic Anne Forsell September 2012

DN artikel 17 juli 2012

STEFAN as a youthswimmer Small Body withno control Tumbledwhenswimming fast

TRUTH aboutsprinters, or not! Dontlike totrain Always the easyway Stubborn kinkig swedish word! Lazy Stefan is all that..

SPRINT SETS ex no 1 X ( 4x50) at 1.30 50m 50m 50m 50m 20m block FES 30m easy 25m 2nd 25 / 100m + 25 easy easy FES from the block Easyswimbetweensets Stefan never morethan2 sets!

SPRINT SETS ex no 2 MY WAY 3x100 @ 3.00 FES 50:a easy out Time 20m + 50 30 m + 50 40 m +50 2:nd 50 easy 2x50 @ 2.00 BES 50:a Start withturntimefrom push off STEFAN WAY! Same same but different! 2x100 Time 30 m + 50 40 m +50 F2 2:a 50 tillbaka 50 BES

SPRINT SETS ex no 3 VARIATIONS OF 25 s 8x25 @ 30 1-2 sets 6x25 @ 30-40-50/set 1-3 sets 6-4-2x25 @ 30-45-60/set 3x25 @ 30-45-60/set 1-3 sets Never ending variations!

WEIGHTTRAINING in the begining OCT NOV -99 3x15 på varje, 30-60 vila. Belastning 60 % av max, precis klara sista! BÄNKPRESS fria vikter biceps bröst KNÄBÖJ fria vikter ben HAMSTRINGS maskin ben baksida HANTELPRESS hantlar ligg på rygg på bänk serratus(sågtandad rygg) ROWING hantlar ligg på mage på bänk axlar, skulderblad CHINUPS 1 x max

WEIGHTTRAINING in the beginning OCT NOV -99 3x15 på varje, 30-60 vila. Belastning 60 % av max, precis klara sista! BÄNKPRESS fria vikter biceps bröst KNÄBÖJ fria vikter ben HAMSTRINGS maskin ben baksida HANTELPRESS hantlar ligg på rygg på bänk serratus (sågtandad rygg) ROWING hantlar ligg på mage på bänk CHINUPS axlar, skulderblad 1 x max NOV DEC 2000 Styrkeryck 20 kg 2 x 3-5 reps vanligt (stången nedanför knäna) 2 x 3-5 med 3x knäböj vid varje ryck 1 x 3-5 med 1x knäböj vid varje ryck och 3 x armpush/knäböj 1 x 3 med 1: steget av frivändning = stretching Bänkpress(liggande) 3 x3-5 sakta ner explosivt upp vikt70-8 0% av max. Triceps (liggande) 1x 3-5 dropbakom huvudet. Vikt 15-17 kg 2 x 3-5drop ner kast upp EN PASSARE! Cable cross 3 x 3-5 vikt 70-80% max

WEIGHTTRAINING today MEDICIN BALL JUMP UP WITH THROWUP SHOOT PUt Progamno 1 5 kg/ 10 kg THROW OVER HEAD BACKWARDS WITH JUMP THROW FORWARD WITH JUMP STANDING LONGJUMP WITH THROW FORWARD BOUNSING TOWARDS WALL OVER HEAD

WEIGHTS program no 2 CHINS DIPS CORE COMPLEX OLYMPIC LIFTING

EXPLO TRAINING LAND Hang start running 5 x 10m Flat on stomachtostand with jump on signal Flat tostandon back with jump on signal Push upswithclap on signal

EXPLO TRAINING LAND Hang start running 5 x 10m Flat on stomachtostand with jump on signal Flat tostandon back with jump on signal Push upswithclap on signal WATER warmup1500 3 x pang boom 6x 50 drill 3 x stretch cord 15 m 300 easy swim 3 x powerpush off 10 m 3 x 100 IM drill/ ss 25 timeblock spec Swim down 500

PANG BOOM

POWERTRAINING IN WATER WATER POWER 1 STRETCH CORD OUT 3x10 sek 60 rest 6x50 drill choice st 1.00 3x10 JUMP FROM BOTTOM 2-2.5 m deep60 rest 300 ss F2 frbreathing 5 5 x push off short cord 2x150 50 B 100 swim F2 5x pang boom with parachute 60 rest 3x100 IM ss @ 1.45 3x pang boom 4x75 choive F2 60 rest 4x25 sculling with parachute @ 1.30 300 50 d-back 50 swim

POWERTRAINING IN WATER WATER POWER 1 STRETCH CORD OUT 3x10 sek60 rest 6x50 drill choice st 1.00 3x10 JUMP FROM BOTTOM 2-2.5 m deep60 rest 300 ss F2 frbreathing 5 5 x push off short cord 2x150 50 B 100 swim F2 5x pang boom withparachute 60 rest 3x100 IM ss @1.45 3x pang boom 4x75 choive F2 60 rest 4x25 sculling with parachute @ 1.30 300 50 d-back 50 swim WATER POWER 2 1-2(8x50) 2 x breastforward sculling with parachute 2 x breastsculling back with parachute 2 x back sculling feetfirstno parachute 2 x breastpullwithpaddlesand fins 1 kick/ stroke 1-2 21.30 5 jumps from bottom streamline with BODY IN CONTROL! Easy swim between sets

POWER RACK 2-3 SETS 2-3 reps Swim 5-6 cycles Full rack + 2.5 kg timing each cycle breakout and/or/not Kick Half rack 5-8 sec work freestyle dolphin combo

ANAEROBIC WORK 3 ( 5 X 100) @1.30 REST/ EASY SWIM BETWEEN SETS PULS RATE 140/160/180 8-12 X 100 1-3/4 Start from block Rest = just get upagain VeryLast oneall out! TIME 1.10/1.07/1.04

Brain Set DRILL Variations of reps / distance NEVER the same on right/leftside Paddles Fin Fists Use your imagination!

STEFAN SPECIAL April-July2012 300 warm up (100 back 100 free) 3x200 50 straight leg 4-takt 50 hand up scull thru pull 50 straight leg 50 hand updelayed, push back focus 4x100 2 times 25 streamline+ 25 scullingbafeetfirst+ 2x25 scullbackwards, otherarm up, changearm at 25 50 fist +2x 25 scullbackwardsotherarm front, changearm at 25 8x50 brain 501 paddel + 25 kick uw+ 25 choice swim 50 otherpaddeln + 25 kick uw+ 25 choice swim 501 fin + 25 kick uw+ 25 choice swim 50 otherfin + 50 all equipfree 4x50 fr minimax same no stroke faster time each 50 breathing pattern 3-2-1-0/ 50. last one might be every 2.

TRIGGERS If slipping when sprinting - scull Breathing practice(hypoxic) Push off be TALL, and keep TALL -core Head betweenarms in start and push off Donttakea sneakpeek beforebreakout Small kicks, from the hip Keepthe eartowardsthe arm at finish

Movehip over the edgebeforepushingoff the block Streamline keep the core endurance Work the stroke after breathing Straight legs duringswimming workfrom the core Straight bodythruthe spinefrom headtobottom Push eacharm completlyforward on eachstroke Mini max sets for speed and frequenscontrol

STARTS!!!!!!!

IDAG ROLF starts ROL ling F orward Rolf Wirhed prof in biomechanics Hang on yourarms/hands fingers on the block, balance forward. Arms forward with power to help withthe bodystotal speed forward. In the right direction.

PLANNING 2 WEEK CYCLE INCLUDES: WeightsMon ThrSat Sept Dec Weights every 3/4 dag from Jan Explowater1 time 50:a tid tävl lopp 2 times prog/max with paddels 1 times Power Rack 1 time WaterPower 1 time Brain Training1 times/ week in focus, butincluded in eachworkout skills= starts, turns1 time/ week F2 aerob capacity3-4 times/week Anaerobic checksets (ex 3(3x25), my way/sn spec, 5x100 mm) 25 kick uw Medicin ball in connecton to explo water

ENDS UP LIKE THIS December 2011 Januari 2012 sön 1 nyårsledig 7 pass torsdag 1 F2 Edal resa Eindh. fredag 2 50 förs final lördag 3 F2 söndag 4 100 förs final 8 pass måndag 5 resdag tisdag 6 F2 3 hoppgala styrka onsdag 7 prog A torsdag 8 3(st5x100) styrka fredag 9 F2 4 lördag 10 styrka söndag 11 6/7 pass måndag 2 styrka + VS tisdag 3 prog A F2 brain onsdag 4 8-6-4-2x25 medboll explo torsdag 5 50:a styrka fredag 6 F2 brain lördag 7 F2 söndag 8 9 pass måndag 9 F2 4 styrka tisdag 10 `resa TFS F2 ben 2 onsdag 11 F2 4 film tekn precsi måndag 12 F2 +4x50 B styrka tisdag 13 PR onsdag 14 Greg spec torsdag 15 F2 25 kick styrka fredag 16 100-ing lördag 17 styrka söndag 18 8 pass måndag 19 explo med boll styrka tisdag 20 VS onsdag 21 F2 presci utvärd.möte torsdag 22 F2 brain styrka fredag 23 50:a SQ hopp lördag 24 julledig torsdag 12 3(5x100) 1.30 ränna fart fredag 13 explo 100 ing styrka lördag 14 50:a söndag 15 F2 brain F2 presci/11 pass måndag 16 styrka +VS 2v F2 ränna tisdag 17 F2 brain 4 hemresa onsdag 18 ledig dag torsdag 19 styrka styrka + F2 fredag 20 50:a SQ hopp lördag 21 F2 presci söndag 22 5 pass måndag 23 styrka F2 F2 tisdag 24 medboll explo

After 50 free heats London 2012 Damn it Anne! After this no more 100 free! Training from now on is weights, sprint swim, power and explo work on land and in the water!