"The volume of training has no influence on swim performance. Faster, not longer training is the key to swimming success."

Many swimmers and swim coaches believe the number of hours spent in the pool is the main ingredient of swimming success. Distances of between 3 and 6 miles per day are not uncommon in elite swimming circles.

However, scientific research documented in the book "Strength Training for Swimmers"reveals the key to success is not the traditional high-volume model of training, but a much shorter, race-pace-specific program.

A team of scientists and physiologists undertook a great deal of research into swim training over three decades to test the long-held belief that high volume training leads to a superior race technique.

After a series of exhaustive tests, the conclusion these experts reached was unanimous: Long training sessions actually inhibit power development.

Here is a quote from one of the experts on the research team, legendary US physiologist Dave Costill: "Most competitive swimming events last less than two minutes. How can training for three to four hours a day at speeds that are markedly slower than competitive pace prepare the swimmer for the maximal efforts of competition?"

Coach Mike says, "This philosophy of Train Faster, Not Longer is the foundation upon which my training program is based. The successful application of this approach is evidenced by the results acheived by our swimmers."

Golden Wave Swim Team workout sessions focus on technique improvement and IM lap workouts. Your swimmer will reach their potential much faster than with a program that emphasizes high-yardage freestyle workouts that unnecessarily fatigue shoulders and promote swimmer burnout.

Natalie Anne Coughlin is an American swimmer who has represented the United States at the 2004 and the 2008 Olympics. At the 2008 Olympics, she became the first American female athlete in modern Olympic history to win six medals in one Olympics and the first woman ever to win a 100 m backstroke gold in two consecutive Olympics. She is known for her dominance in a short course pool and for her underwater kicking ability.

Coach Mike recommends you view the videos at the "Ask Natalie"web page for excellent examples of proper techique. Click on Natalie's picture to the right to open the "Ask Natalie"web page. There are video tips covering the following areas:

• Freestyle
• Kicking
• Body Position
• Flip Turns
• Underwater off the wall kicking
• Distance per stroke
• Backstroke