Get in and go!

Developmental practice timeline:
[get in and go] + [2 x 25 SL + Position 11] + [Question of the Day] + [Warmup set: 4 x 25 on 1:00]

50 FREE
100 IM Kick (no board)

Every day. Limited variations. Get in and go.

Objective:

The goal of the “Get in and go!” portion of the warmup is to ensure swimmers transition quickly and comfortably into in-water practice by engaging in activities that get them moving and fully submerged right away.

Learning the Pieces

When in-water practice begins, coaches should prioritize activities that encourage immediate movement and immersion to reduce hesitation and pushback. It’s important to avoid non-movement activities during the first few minutes to prevent discomfort from the cold water.

Examples

To start the practice, you can use the following routines:

• 50 Freestyle followed by a 100 IM Kick (without kickboards, all in soldier position)
• Adjust the first distance to 100 yards or start with a 50 Fly Kick (without boards, possibly with fins)
• Always recommend following the initial swim with a 100 IM Kick

Common Mistakes

• Initiating practice with non-movement activities, which can increase discomfort due to the cold water.
• Not getting swimmers moving immediately, leading to reluctance and pushback.
• Failing to incorporate a comprehensive warmup that engages the entire body.

Actionable Takeaway

Start each practice with a dynamic warmup that immerses swimmers in the water right away. An effective routine could include a 50 Freestyle followed by a 100 IM Kick without a kickboard. For more advanced swimmers, consider starting with a 100-yard swim or a 50 Fly Kick, possibly with fins. This approach helps ensure swimmers are properly warmed up and prepared for the rest of the practice.

Why a “Get in and Go” Approach Matters

Starting practice with an immediate, simple swimming activity like a 50 Free is crucial for several reasons:

• Minimize Hesitation and Delays: New swimmers, especially younger ones, can be hesitant or fearful about getting into the water, particularly if the water is cold. A quick transition from deck to water reduces the opportunity for these anxieties to build.
• Reduce On-Deck Distractions: Extended explanations, dryland activities, or waiting for perfect lineup on deck provide opportunities for distractions and disrupt the flow of practice. A “Get in and go” activity maintains focus and momentum.
• Establish a Positive Tone: Starting with immediate action creates a more energetic and positive atmosphere. Swimmers are engaged from the outset, setting the stage for a productive practice.

The Benefits of a 50 Free Swim

• Familiarity and Simplicity: Most developmental swimmers are familiar with freestyle, even if their technique is not perfect. The simplicity of the 50 Free allows them to focus on getting comfortable in the water and starting to move their bodies.
• Full Body Engagement: Swimming freestyle engages multiple muscle groups, providing a gentle warm-up for the entire body.
• Transition to the Pool Environment: The 50 Free acts as a bridge between the outside world and the focused environment of a swim practice. It allows swimmers to acclimate to the water temperature, the feel of the water, and the sounds of the pool.

Implementing the “Get in and Go” Approach

To effectively implement this strategy, consider these points:

• Clear and Concise Instructions: Keep pre-swim explanations brief and straightforward. Demonstrate the activity quickly and efficiently.
• Use Cue Words: Establish consistent cue words or phrases to signal transitions and the start of activities. For instance, use “Alright!” to get swimmers’ attention and “Ready, go!” to signal the start of the swim.
• Encourage Quick Transitions: Motivate swimmers to get into the water and start swimming promptly. You can use playful incentives like “The last one in is a rotten egg!” to add a fun element to the transition.
• Focus on Movement, Not Perfection: During the initial swim, prioritize getting swimmers moving and comfortable in the water. Detailed technique correction can come later in the practice.