FITNESS-RELATED EVENTS AND RESOURCES
COACH'S CHAT VIDEO SERIES INTRODUCTION - Coach Todd provides a general overview launching the IAM video series including drilling with purpose, your participation, and ways to make the most of your workouts.
- IAM Coach's Chat - Month of April (Freestyle - April Drills Bring May Thrills): This month, Mel describes and demonstrates freestyle drills that are very important for fine tuning and improving your technique. Watch IAM members, Andrea Parenteau, Audrey Jones, and Tina Childress-Brown, demonstrate the correct execution of the following: The Rhythm Drill, Catch-up drill, and Early Vertical Forearm drill.
- IAM Coach's Chat - Month of March (Turns: Back and IM transitions): This month, Coach Bruce is diving deep into turns, sharpening skills like stroke count awareness, form, approach, speed, streamline, and breakout. To demonstrate these techniques, watch IAM members Ben May and Jeff Halbert. For an extra edge, revisit Coach Todd’s November turn video and explore Gary Hall Sr.’s "crossover flip" technique—two resources for mastering fast, efficient turns!
- IAM Coach's Chat - Month of February (Fall more in LOVE with Back!) - This month, Coach Todd reviews the backstroke drills you will LOVE doing featuring Coach Bruce in the water! Two NEW DRILLS are introduced called the TITANIC and CATCH-UP that will work your core to the fullest. Check it out!
- IAM Coach's Chat - Month of January (Flying into the New Year!): Happy New Year! This month, Coach Mel turns our focus to Butterfly! Swimmers will be working on a drill progression each week with an ultimate goal to swim butterfly with improved technique by month's end. Watch IAM swimmers, Brian Hartley and Dana Scruggs, demonstrate the drills. Bring your fins to workouts if you have them!
- IAM Coach's Chat - Month of December (BREASTSTROKE): This month's focus is on the breaststroke. Coach Bruce discusses all the components we will be working on including head position, pull, timing, and kick. Take a look at several drills performed by a few of our IAM members demonstrating how to execute each drill including a land drill using the wall!
- IAM Coach's Chat - Month of November (TURNS): Turn over a new leaf by becoming more efficient into and off the walls! Coach Todd brings us this month's focus: TURNS. Thorough demonstrations are provided from current IAM members on what to do and not do for the freestyle flip turn and the fly/breast open turns. Swimmers will have opportunities to refine their technique through drills such as the "underwater small ball" flip and the "elbow your brother and call your mother" turn.
- IAM Coach's Chat - Week of October 6th (STREAMLINE):This week Coach Bruce discusses proper streamline of the wall. Understand the components to a great streamline by watching the demonstration video and listening to the explanation on how to properly execute the drills this week. Go further, faster, and conserve more energy through perfect streamlines!
- IAM Coach's Chat - Week of September 23rd (Freestyle: Mindful Movement): This week features many favorite sets, some of which we have swum before and others which are soon to go viral ... see Monday! (Many thanks to Brian Baguette, Bob Dickson, Jeff Halbert, Bob Parenteau, Tim Polack, Mark Spratt, Rachel Young, and one unnamed N. Central am swimmer for your workout submissions!) Our drill focus for the week will be freestyle body position. Swimmers are to be mindful of how their body is moving through the water, making sure to move weight forward by keeping hips up, not lifting head to breathe (one goggle in/one goggle out), not pushing down on water to breathe. Great drills to assist with this focus are catch-up, rhythm, and one in/one goggle. Have fun and hope to see you at the pool!
- IAM Coach's Chat - Week of September 16th (Hip Hip Hooray!): Where are your hips when you swim freestyle and where should they be? Coach Bruce discusses the importance of high body position for effective and efficient freestyle and how to attain it. This week we focus on four components to help you get the best possible body position that will have you yelling "Hip Hip Hooray!" at the end of your swim! Also, check out these two supplemental videos discussing hips and body position: High Hips and Body Position - horizontal position to decrease resistance.
- IAM Coach's Chat - Week of September 2nd (Rhythm and Underwater Recovery Drills): With inviting open water in the background, Coach Todd discusses this week's focus using the rhythm and underwater recovery drills. These drills help to improve your entry, catch, and the timing of your breathing. A shout out to those joining Coach Todd at the iconic Big Shoulders open water event this coming weekend!
- IAM Coach's Chat - Week of August 26th (Summer Fun with IAM): Camaraderie is what makes IAM such a phenomenal group! Coach Bruce gives us a glimpse of our Summer Breakfast Bash that took place Saturday this weekend! Special thanks to our hosts John and Elizabeth for a wonderful party. Enjoy your last week in the outdoor pool at the Riviera Club!
- IAM Coach's Chat - Week of August 19th (Rhythm): Check out this video on the proper way to do the Rhythm Drill.
- IAM Coach's Chat - Week of August 12th (Backstroke - Core Fire with Correct Entry): This week we turn over from our stomach to our back; whereas last week we focused on freestyle, this week we target the backstroke. Concentrate on not crossing over on your entry by having hands enter at 10 and 2 ... or 11 and 1. The double arm back drill is a great way to feel these entry points. Also, work to generate power by engaging the core as you grab the water and pull through. Two drills to help encourage you here are the 6/3/6 drill along with the one arm drill, keeping your off arm across your rib to feel the core fire. As always, have fun, and hope to see you at the pool!
- IAM Coach's Chat - Week of August 5th (Footage from Lakeside Invitational Meet!): Coach Bruce is on location at the Lakeside Invitational Meet! See footage of our IAM competitors and enjoy the scenery at this iconic venue. Mark your calendars for next year to attend! And, enjoy the challenge set this week!
- IAM Coach's Chat - Week of July 29th (On location at the PanAm Aquatics Masters Champs): Coach Mel gives announcements from Trinidad and Tobago, site of the 2024 PanAm Aquatics Masters Championships!
- IAM Coach's Chat - Week of July 22nd (Just Roll With It!): From Coach Todd - This week, we continue the theme of not being an "elbow dropper." We will address this issue by focusing on our breathing. In particular, our goal is to use the body roll to breathe as opposed to pushing down on the water. Also, we will shoot to keep one goggle in the water and one goggle out of the water during our breathing. Have fun, and hope to see you at the pool!
- IAM Coach's Chat - Week of July 15th (Top Reasons Your Arm Drops When Breathing): Are you an Arm Dropper? This week, Coach Bruce breaks down the primary reasons our arm drops in freestyle when breathing. Pay attention to the components outlined by Bruce, and then watch this supplemental video. No arm droppers this week!
- IAM Coach's Chat - Week of July 8th (New Shark Fin Drill!): From Coach Mel- This week’s workouts are written by Coach Sam Udrasols, one of our coaches at our Center Grove HS location. Sam brings a different focus and a new drill to our program for this week. A little about Sam - With over 8 years of dedicated involvement in competitive swimming, Sam has had the privilege of learning from nearly a dozen head coaches. This experience has endowed him with a broad and diverse knowledge in the sport. Swimming to him a passion and a way of life he wholeheartedly embraces, recognizing its profound impact on athletes. His coaching philosophy centers on empowering swimmers to hone their skills and achieve personal milestones. Kai and Sam, our coaches at CGHS, have been doing a great job in growing the program in our Center Grove location. If you have not been to this location, you should try it out, it is an outstanding venue! Check out the New Drill: https://icanswimfast.com/drill-library-shark-fin-drill
- IAM Coach's Chat - Week of July 1st (Happy 4th of July Week!): This week features many "opportunities for greatness" with multiple descending sets, a favorite kick set from Matthew Carey, as well as another favorite set from Mark Spratt called The Rule of Four that is sure to provide plenty of fireworks at our solo Independence Day practice at the Rivi at 7am! Hope to see you there!
- IAM Coach's Chat - Week of June 17th (This is your opportunity for GREATNESS!): Some final encouraging words and advice from Coach Mel for Spring Nationals this week! It's time to rock 'n roll! Go TEAM IAM!!
- IAM Coach's Chat - Week of June 10th (Back half speed, Relay starts, and Twitchin'): From Coach Todd - This week we continue with our meet warm-up we've been doing for the past couple of weeks. Even more, the workouts this week will give you an opportunity to work some speed, especially back half, finishing speed. Lastly, towards the end of the week, we will feature a spin drill set to really get your fast twitch muscles "twitching" along with opportunities for you to practice your starts, both individual and relay. Check out this video on relay starts. Have fun and hope to see you at the pool!
- IAM Coach's Chat - Week of June 3rd (Tune Up!): Coach Bruce encourages swimmers to immerse themselves in all the exciting things going on in the swimming community this month! Help IAM with a volunteer session or two during the USMS Spring Nationals or encourage family and friends to help as well! Also, don't miss the Olympic Trial activities such as Aqua Zone and seeing the Eiffel Tower replica downtown. It's an amazing time for Indy! Workouts this week will be about fine tuning including shorter distances with longer rest sets and practicing starts!
- IAM Coach's Chat - Week of May 27th (It's time to PREPARE!): Spring Nationals are three and a half weeks away! Coach Mel describes how you can help IAM deliver an exceptional event. He also reminds us what's needed these last few weeks to prepare for competition. Consistency, focus, and speed!
- IAM Coach's Chat - Week of May 20th (Swimmers ... start your engines!) This week's focus is 500 Challengers. Each day will feature one or more sets of 500’s that will offer challenge(s) to help you get into the proper mindset for the greatest spectacle in racing! Have fun and see you at the pool!
- IAM Coach's Chat - Week of May 13th (Short, High Intensity Sets): Coach Bruce talks about our need for volunteers at the upcoming Nationals! Please consider giving us some support. He also discusses the importance of short, high intensity sets in order to improve speed and endurance. Swimmers often mistakenly believe that the shorter the rest interval on sets, the better. This week, get ready to swim fast and hard but with longer rest intervals!
- IAM Coach's Chat - Week of May 6th (Go Long): Coach Mel recaps the team's performance at GRIN State and has some announcements regarding the upcoming USMS Spring Nationals. Every IAM member's participation is needed as a competitor or volunteer! This week we begin to get accustomed to long course meters.
- IAM Coach's Chat - Week of April 29th (Get your KICK ON!): Coach Todd says, "This is the week to get your kick on! A close second to good walls and underwaters, developing a good kick, regardless of the stroke, is the fuel that is going to propel this team to a national championship! Every day this week offers a chance to kick it – a bit more than the norm. You will be sore ... let's go!"
- IAM Coach's Chat - Week of April 22nd (Back to Back): Coach Bruce is shifting the focus to backstroke this week. But, first many thanks to all the swimmers and volunteers for participating in the GRIN STATE MEET! TEAM IAM was on fire! Coach Bruce discusses common technique problems and the drill to help correct it in the backstroke. Check out this supplemental video on the backstroke fingertip drill.
- IAM Coach's Chat - Week of April 15th (It's GO TIME!): Coach Mel is geared up for the week! It's all about GRIN State Meet preparations. We will be fine tuning our technique and speed, practicing starts, and resting for the big weekend! If you are not competing, we could really use your help as a volunteer. Come cheer on your teammates! Go TEAM IAM!
- IAM Coach's Chat - week of April 8th (Fast with Fins and Relay Starts): This week Coach Todd gives us multiple opportunities to swim fast with fins! Swimming with fins gives your body a chance to feel faster speeds in your workouts. This will prepare your body by simulating speeds reached in competition. The increased speed is a great mental boost too! We have over 100 relays compiled for GRIN State meet. Check out this video for a refresher on relay starts and practice this week when given the opportunity!
- IAM Coach's Chat - Week of April 1st (No joke - Be ready to swim FAST!): How fast can you go? Coach Bruce has prepared a few special opportunities this week in preparation for our GRIN State and Spring Nationals meets coming up! Have fun starting out this month with some timed swims and sprints throughout the week. Burn off the Easter sweets and goodies with a surprise swim on Monday!
- IAM Coach's Chat - week of March 25th (TEAM IAM 2024: ALL hands on deck!): Coach Mel provides a brief overview from the IAM Membership meeting this past Saturday. Our focus for the next several months is TEAM and we need YOU! Whether you compete and/or volunteer, your participation is needed for our GRIN State meet in April and USMS Spring Nationals in June. This week our workouts will include time trials for the 50 fly, back, breast, and free. Coaches will be recording times! Do your best!
- From Coach Todd: State meet is full! Please consider volunteering if you are not competing! This week's focus is on starts (Monday, Wednesday, Friday). Check out this video on starts. This week offers what I believe to be a great mix of quality and quantity along with good stroke work mixed throughout ... be sure to bring your "A game" on Wednesday and Saturday!
- IAM Coach's Chat - Week of March 11th (Drill. Test. Rest. Repeat.): Check out the fly champs on location from the 5:45 am CSA swimmers! Coach Bruce discusses what changes to expect in the workouts for the coming weeks! Preparation and participation in GRIN State and USMS Nationals is the focus whether you compete or volunteer! Drill with purpose and practice starts. Test yourself this week in the water and do your best! Go Team IAM!
- IAM Coach's Chat - Week of March 4th (Announcements for Team IAM): What is Mel up to? Listen to his announcements and updates for the upcoming months. This week swimmers have an opportunity to work on all strokes! What fun!
- IAM Coach's Chat - Week of February 26th (Freestyle Flippin' Fun): Coach Todd has us doing flips over this week's focus! Learn tips and tricks to excellent freestyle flips. View the drills to expect featuring IAM members, Brian Hartley and Annah Van Gheem. Learn incorrect and correct techniques watching IAM member, Cam Gill. By the end of the week, you will be flippin' fantastic!
- IAM Coach's Chat - Week of February 19th (The "Coolest" Stroke): Coach Bruce continues our work on the "coolest" stroke - Butterfly! Drills this week will work specifically on the palms up plus send it forward technique. View this supplemental video on palms up plus send it forward drill work to help you improved your butterfly.
- IAM Coach's Chat - Week of February 12th (Butterfly Love): Coach Mel expresses his "love" during this week of Valentine's Day celebrations! It's the gift that keeps on giving - Butterfly! Swimmers will view drill demonstrations from IAM members Chip Rigsbee and Meg Carlson including fly kick undulation, stone skipper, three fly/three free, and right arm/left arm. Bring your fins if you have them! By the end of this week, all swimmers will be flying!
- IAM Coach's Chat - Week of February 5th (BACKSTROKE): Coach Todd is focusing on backstroke this week featuring enthusiastic IAM member, Mike McCulloch. While performing the drills, ask yourself: "Where's my shoulder position? Where is my pinky finger upon entry? Am I grabbing the water with my forearm? Is my head remaining still?" Also, enjoy some Fast 50's throughout the week!
- IAM Coach's Chat - Week of January 29th (Breaststroke: Timing and Body Position): Enjoy a break from freestyle with our attention turned toward breaststroke! This week features IAM member and breaststroke powerhouse, Brian Powers, along with Coach Bruce. Brian discusses the components to a smooth and strong breaststroke: timing and body position. Listen and watch the best drill that helps you improve both components and you will be feeling stronger and more efficient!
- IAM Coach's Chat - Week of January 22nd (Drilling the Freestyle Drills): Coach Mel is giving us plenty of options this week to drill through all the drills toward freestyle perfection. Take a look at all of the demonstrations showing the proper way to perform each. Don’t just Drill. Drill with purpose and precision!
- IAM Coach's Chat - Week of January 15th (Freestyle Core Connection): Coach Todd discusses the important ingredient needed in addition to a good entry and arm/shoulder strength. It's core connection! How well do you link your entry with your core? Drills to practice this connection are the one arm rhythm, long dog paddle, and the two under/two over. Watch demonstrations featuring IAM member, Mike McCulloch, as Todd breaks down the mechanics. Take time this week to practice your core connection and you will be smiling at the wall just like Mike is smiling at the end of this video!
- IAM Coach's Chat - Week of January 8th (Freestyle: Full, Extended Reach):
Coach Bruce discusses the importance of everyone's participation in our 2024 events as well as a "fun" pentathlon meet with free food afterwards on January 21st! This week we work on obtaining full extension in freestyle for maximum speed, power, and efficiency. Review two demonstration videos on the drills to practice full extension. - IAM Coach's Chat - Week of January 1st (Announcements and Rhythm): Happy New Year! Coach Mel has several announcements and reminders for the coming year. This week we focus on rhythm and pace work. A demonstration is provided for the featured drill. Be ready for a test set too!
- IAM Coach's Chat - Week of December 25th (Body Balance Part 3): Coach Todd extends our focus on body balance in freestyle with an emphasis on being relaxed, pressing chest down, and lifting hips up. This week, the drills include a fingertip drag variation, paddle spearfish, and stroke/pause/catchup to help swimmers experience the optimal body balance. Todd highlights what's coming Saturday and New Year's Day! You don't want to miss it!
- IAM Coach's Chat - Week of December 18th (Adding purpose to your warm-up and cool down): Join Coach Bruce in this festive video with a special Holiday message to all! This week, swimmers will be making the most of their warm-up and cool-down with an added purpose - practicing your underwater streamlines. Furthermore, the gift of "choice" is being granted during workouts where swimmers get to choose their own drills. What's your favorite drill?
- IAM Coach's Chat - Week of December 11th (Body Balance Drill and USRPT): This week Coach Mel delivers a special holiday message and continues our focus on body balance with a variation of the 6/3/6 and catch-up drills. Watch Coach Jeff B. demonstrate! Plus, swimmers don't want to miss USRPT (Ultra Short Race Pace Training) on Friday!
- IAM Coach's Chat - Week of December 4th (Body Balance): Coach Todd describes the benefits of having great body balance in the water to improve speed and maximize efficiency. Swimmers will continue to work on the underwater off the wall, focus on body balance drills, and enjoy some challenging workouts this week!
- IAM Coach's Chat - Week of November 27th (The PERFECT Flip Turn): You know that glorious feeling when you hit the flip turn perfectly on the wall and almost effortlessly accelerate off the wall in a streamline with high acceleration? This week, Coach Bruce brings our attention to fast and tight freestyle flip turns off the wall for maximum speed and efficiency! Take a look at the demonstration featuring IAM member, Rosalie Fidanze, showcasing the perfect flips. Also, enjoy the supplemental video with Olympians and commentary from Rowdy Gaines breaking down the PERFECT Flip Turn!
- IAM Coach's Chat - Week of November 20th (Announcements): Happy Thanksgiving! Special Announcements from Coach Mel.
- IAM Coach's Chat - Week of November 13th (Fall Classic Preparation): Coach Todd mixes it up this week with a little bit of dryland during the early part of the week. Swimmers will be testing their fitness with broken 100's and have an opportunity to practice starts near the end of the week. We continue our focus on turns, push offs, underwaters, and breakouts. Great preparation for those gearing up for the Fall Classic and those who wish to fine tune their technique for future competition!
- IAM Coach's Chat - Week of November 6th (Turns!): Setting our sights on the 2024 USMS Spring Nationals, Coach Bruce discusses how swimmers can best prepare for competition. He makes an exciting announcement for our program we just learned this past week! This week swimmers will have the opportunity to work on turns getting in and out of the walls with efficiency and speed.
- IAM Coach's Chat - Week of October 30th (Where is Mel?): If you have been wondering where Coach Mel has been the past few weeks, take a look! Straight from the Pan American Games in Santiago, Chile, Coach Mel brings us a glimpse of the sights while making his announcements for the week. Think "TEAM!"
- IAM Coach's Chat - Week of October 23rd (Preparation!): Coach Todd has a special message this week for an important upcoming event in 2024. It's time to begin preparations for the 2024 USMS Spring Nationals in June by competing or volunteering! This week swimmers will be working on the streamline stroke count drill as well as favorite sets from IAM members, Trey Harrison and Mark Spratt!
- IAM Coach's Chat - Week of October 16th (Backstroke Turn): The winners and prizes are announced from Coach Bruce's contest a few weeks ago! And you don't want to miss the workouts this week including contributions from a few of the winners! The drill focus this week is on the backstroke turn including the approach, turn, push off, underwater kick and breakout. A demonstration is provided.
- IAM Coach's Chat - Week of October 9th (Underwater kicks for all strokes): Practice makes perfect! Coach Mel gives us an opportunity to practice underwater kicks and breakouts for all strokes this week! Swimmers will be working on streamlining, underwater kicking, and breakouts off the walls. And, wish Coach Mel a HAPPY BIRTHDAY on Monday, October 9th, this week!!
- IAM Coach's Chat - Week of October 2nd (Breakout Drill): Coach Todd explains our focus this week on the final phase of the underwater dolphin kicks - the breakout. The purpose of a good breakout is to help you maintain the momentum of your underwater kicks as you transition to the surface of the water to begin stroking. Two demonstrations of the breakout drill this week feature IAM member, Recie Johnson. We will also have another test set to gauge how fast you are swimming!
- IAM Coach's Chat - Week of September 25th (Dolphin Kicks and Streamline): Coach Bruce is on location in beautiful Napa Valley! And there is a prize for the first person to text him at 317-645-3448 with his specific location! This week swimmers continue to work on dolphin kicks working on all four planes. In addition, we will practice streamlining off of turns. Get ready for a test set this week!
- IAM Coach's Chat - Week of September 18th (Announcements and Underwater Dolphin Kicks): Coach Mel begins with a few announcements for this week. The focus in practices will continue on underwater dolphin kicks. Mel reminds swimmers why a good underwater dolphin kick will make you a more efficient and faster swimmer. Get ready for a test set we haven't done in a while where swimmers will be able to gauge how much all the work on underwater kicks the past few weeks has paid off!
- IAM Coach's Chat - Week of September 11th (Skinny Streamline): Coach Todd discusses streamline technique including position and timing with dolphin kicks. Get your skinny on this week for beautiful streamlines! Be ready for a broken mile test set too!
- IAM Coach's Chat - Week of September 4th (Streamline position and dolphin kicks): This week Coach Bruce continues our work on efficient and effective underwater technique with focus on tight streamlines off the walls and the underwater dolphin kick. View these supplemental videos for demonstrations:
- IAM Coach's Chat - Week of August 28th (Streamlining Underwater): Coach Mel provides some important messages for IAM members. Also, this week we will be working on streamlining underwater. Watch the demonstration videos featuring Coach Jeff B on how to perform them correctly!
- IAM Coach's Chat - Week of August 21st (C.O.D. with a Twist): Coach Todd has something different this week for IAM members! Swimmers will be incorporating dryland into the workouts this week during C.O.D's (Climb Out and Dive). For those unable to climb out of the water, modified dryland exercises are provided that can be performed in the water. And swimmers can look forward to a special favorite set from IAM member, Adam Moll, this week as well!
- IAM Coach's Chat - Week of August 14th (ALTS call-out and Breaststroke Pull): On location with an Adult Learn-to-Swim class at Lawrence North, Coach Bruce thanks our IAM instructors and facilities. All are encouraged to become involved in this important program in our community. This week's workout focus will be on breaststroke recovery and glide during the pull. Take a look at these accompanying videos:
- IAM Coach's Chat - Week of August 7th (Body Balance - part 2 & Pace work): Bring your buoys this week as we continue with body balance drills! Coach Mel has a few special things in store for swimmers including pace work and test sets. In addition, Mel gives a few shout-outs to our National competitors in swimming and triathlon! Go IAM!
- IAM Coach's Chat - Week of July 31st (Freestyle: Balance Progression): Hip position and core stability is this week's drill with purpose! Coach Todd has swimmers tuning into proper balance, aligned hips, and utilizing your core in freestyle. A drill progression using a pull buoy helps identify and feel the proper alignment with core stability and will improve your movement through the water. Check out this GoSwim video demonstrating this week's drill on balance progression.
- IAM Coach's Chat - Week of July 24th (From CSA - Freestyle: Full Extension): Enjoy a glimpse of the brand new Carmel Swim Academy while Coach Bruce introduces this week's focus on Full Extension and announces a few fun events on the horizon for our members. Please view the accompanying video demonstrating perfect extension from GoSwim: Reaching Full Extension.
- IAM Coach's Chat - Week of July 17th (Interval Training): On location from Symphony on the Prairie, Coach Mel talks about the importance of interval training including the how, what, and why. Enjoy a little bit of the ABBA concert towards the end!
- IAM Coach's Chat - Week of July 10th (Backstroke Catch): Coach Todd turns this week's focus on backstroke and the perfect catch. Listen to the three drills we will be working on to help refine your catch. And there's a special challenge on Wednesday!
- IAM Coach's Chat - Week of July 3rd (Freestyle Efficiency and Starts): Coach Bruce is on location Carmel High School including a sneak peak at the construction of the new high school natatorium! This week the focus will return to efficiency and distance per stroke as well as perfecting your starts in preparation for the upcoming meet. View the following videos to review videos on starts:
- IAM Coach's Chat - Week of June 26th (Getting involved and pushing yourself): This week, Coach Mel reminds our members of all the summer opportunities we are offering to get more involved and have some fun with IAM! Also, challenge yourself this week with the workout intervals and use equipment if needed. You might be surprised at what you can accomplish!
- IAM Coach's Chat - Week of June 19th (Beat the Clock!): Coach Todd has something special prepared for us this week to celebrate the first day of summer on Wednesday! In this video, Todd describes a unique and challenging set called "Beat the Clock!" which was submitted by IAM member, Derek Onken. Take the opportunity to push yourself a bit and have some fun!
- IAM Coach's Chat - Week of June 12th (Maintaining Stroke Efficiency with Speed): Enjoy a few cute, honorary guest swimmers in the background while Coach Bruce discusses our focus this week on speed and maintaining stroke efficiency. He also announces all the swim meet opportunities coming up this summer including the iconic Lakeside Invitational that occurs in a one-of-a-kind rock quarry!
- IAM Coach's Chat - Week of June 5th (Patience is key!): Coach Mel reminds us that improving technique doesn't happen overnight. Patience is required to get the results you seek. This week swimmers have an opportunity to focus on all the strokes and apply the drills to keep working on efficiency. Expect some good speed work this week as well!
- IAM Coach's Chat - Week of May 29th (Distance Per Stroke: Grab and Go!): Last week we worked on connecting the core to the catch. This week, Coach Todd has us gauging how well we are connecting the core to catch using distance per stroke counts. Get ready to Grab and Go to engage that core for efficient freestyle!
- IAM Coach's Chat - Week of May 22nd (Connecting the Core with the Catch): Coach Bruce discusses the importance of connecting the catch entry fully with your core during freestyle to maximize power for body-driven freestyle. Please view the accompanying video with Olympian, Jason Leezak, demonstrating this technique along with drills: Leezak - Connecting Core to Catch. Continue with Coach Bruce's chat after viewing.
- IAM Coach's Chat - Week of May 15th (Opportunity): "Opportunity doesn't goes away. It just goes to someone else." - Coach Mel Goldstein. This week Mel reminds us about upcoming opportunities and highlights the past four weeks of our focus on body position.
- IAM Coach's Chat - Week of May 8th (Backstroke Body Position): Finishing up our four week series on body position, Coach Todd discusses backstroke for this week. Todd reminds us of keeping our head back and hips up using the Four Count Pause drill to bring awareness to perfect body position and move forward more efficiently through the water. And enjoy some special sets this week in honor of one of our famous backstrokers, George Quigley, IAM's President for Life! We will be doing "The George" on Wednesday and the infamous "Quigley 50's" on Sunday! Be like George!
- IAM Coach's Chat Video - Week of May 1st (Breaststroke Body Position): Join Coach Bruce for a double feature as he conducts a dryland workout while explaining this week's focus on breaststroke body position. Bruce breaks down all the components to good body alignment including your head, arms, and legs. Several demonstrations are provided including examples of the drills to work on this week!
- IAM Coach's Chat Video - Week of April 24th (Butterfly Body Position): Coach Mel continues our focus on body position for Butterfly. He explains how the four count pause and glide drill will help us tune into where our head and body alignment should be. Use fins if you have them!
- IAM Coach's Chat Video - Week of April 17th (Freestyle Body Position): How are you moving through the water? This week, Coach Todd, helps us increase our awareness of body position with a NEW DRILL! Prepare for a week of focusing on movement through the water during freestyle and some special workouts Coach Todd has planned for us!
- IAM Coach's Chat Video - Week of April 10th (STARTS & TURNS): Coach Bruce encourages swimmers to enter the GRIN STATE meet by the April 10th deadline! This week's focus will be on the last week of preparations for fast swimming - refining your starts and turns. Check out previous videos from January and February to brush up on the fundamentals.
- Coach's Chat Video - Week of January 2nd (Freestyle Flip Turn)
- IAM Coach's Chat Video - Week of January 9th (Turn: Acceleration and Streamline)
- IAM Coach's Chat Video - Week of January 16th (Turns: Fly, Breast, & IM Transitions)
- How To Do a Dive off the Blocks | Top Tips with Olympic Swimmer Stephanie Rice - YouTube
- 3 steps to learn a competitive start | dive (Freestyle, Butterfly and Breaststroke | breast stroke) - YouTube
- How to Dive Off the Blocks FASTER | Swimming Start Tips - YouTube
- IAM Coach's Chat Video - Week of April 3rd (Let's get ready to RUMBLE!):Coach Mel wants to get you pumped and primed for some fast swimming! This week get ready to RUMBLE with workouts including speed sets and dives off the blocks. Warm up and cool down sets are also included every day to give you a sense of how to properly prepare and recover from fast swimming.
- IAM Coach's Chat Video - Week of March 27th (STARTS for Competition):Coach Todd is providing multiple opportunities this week to work on your starts off the block in preparation for the State Meet! He discusses the importance of head position, acceleration, entry, and depth. Also, check out this accompanying video demonstrating all of the components and have fun with it: How To Improve Your Starts
- IAM Coach's Chat Video - Week of March 20th (Freestyle: High Body Position & Enery Propulsion): This week, Coach Bruce introduces the Free Side Glide drill to help swimmers learn how to decrease resistance in the water and move through the water effectively. The focus of this drill will be on maintaining a high body position and "sending energy" forward to improve efficiency.
- IAM Coach's Chat Video - Week of March 13th (Freestyle: Head and Spine Alignment): Coach Mel shares his good news and tells us what would make him even happier! In addition, he explains and demonstrates this week's drill focusing on head and spine alignment in freestyle.
- IAM Coach's Chat Video - Week of March 6th (Freestyle: Recovery, Entry, & Extension): Coach Todd takes us back to the fundamentals for perfect freestyle! This week's focus is on stroke recovery, entry, and extension using a few drills to help you refine your technique. And don't miss Sunday's workout with Coach Todd for a special "aerobic monster" set!
- IAM Coach's Chat Video - Week of February 27th (IAM Member Testimonials): Don't miss this week's video recorded from some nice spots in Carmel where Coach Bruce discusses and shares our IAM members' views on participation in a Masters swim meet. Hear from members, Margo Fox, Sue Cosper, and Tom Grubb, to learn there is more to Masters swimming for everyone than just our workouts!
- IAM Coach's Chat Video - Week of February 20th (Announcements): Coach Mel takes a break from technique discussion to deliver some announcements this week!
- IAM Coach's Chat Video - Week of February 13th (FAVORITE SET WEEK!): Coach Todd discusses what to expect in the workouts this week including a continued opportunity to practice starts for those competing and a "favorite set" every day submitted by one of our IAM members! Have fun and thank the submitters for sharing their faves!
- IAM Coach's Chat Video - Week of February 6th (STARTS!): Coach Bruce this week provides opportunities for swimmers to practice starts off the blocks or edge. In addition to his chat, please review these videos demonstrating technique:
- IAM Coach's Chat Video - Week of January 30th (SPEED!): Coach Mel discusses the need for speed during our workouts whether your goals are fitness or competitive in nature. Get ready to go beyond your comfort zone this week, and you will experience the benefits for fitness and competition!
- IAM Coach's Chat Video - Week of January 23rd (TEST SET!): Coach Todd describes why we occasionally do a "test set" and the purpose of it. NEW: Swimmers attending practice on Monday will have this week's 6 x 100's test set opportunity. After Monday, two workout options are provided every day including a regular workout and the 6 x 100's test set workout. This format will give all swimmers an opportunity to participate in the test set on any day that works best for them! Download the TEST SET LOG to track your progress!
- IAM Coach's Chat Video - Week of January 16th (Turns: Fly, Breast, & IM Transitions): "Elbow your brother and call your mother!" What does this phrase have to do with swimming? Join Coach Bruce from Marco Island to learn about this week's focus on perfect fly, breast, and IM transition turns along with demonstrations!
- IAM Coach's Chat Video - Week of January 9th (Turn: Acceleration and Streamline): From warm and sunny Fort Lauderdale, Coach Mel gives us a taste of what our Swimcation attendees will experience in February and provides a physics lesson on deck! Check out this week's demonstration on how to improve your turns through acceleration and streamlining.
- Coach's Chat Video - Week of January 2nd (Freestyle Flip Turn) - Swoosh! Join Coach Todd from the ski slopes of Michigan to learn about the key focus this week for awesome freestyle flip turns! Todd shows us incorrect versus correct demonstrations on various aspects and explains this week's drills to improve your flip turn.
- Coach's Chat Video - Week of December 26th (Breaststroke Pull Timing and Extension) - Join Coach Bruce in the hot tub to chat about the breaststroke pull in terms of proper timing and extension! Each drill this week is demonstrated to help you focus on improving your pull.
- Coach's Chat Video - Week of December 19th (Breaststroke Kick Efficiency and Strengthening) - Santa delivers this week's chat with an emphasis on breaststroke kick efficiency and demonstrates the drills to improve it. He is also throwing in some strengthening "gifts" to expect in the workouts this week!
- Coach's Chat Video - Week of December 12th (Breaststroke Kick) - Coach Todd turns our focus to breaststroke kick with an emphasis on propulsion and width. And, if you have begun indulging in Holiday goodies, Todd is giving you an opportunity to burn them off this week with challenging workouts!
- Coach's Chat Video - Week of December 5th (Backstroke Rotation) - Do you rotate too much or too little? Coach Bruce focuses this week on proper Backstroke rotation along with demonstrations of this weeks' drills to improve it.
- Coach's Chat Video - Week of November 28th (Backstroke Head and Spine Alignment) - Coach Mel has a special message and request this week. Also, he continues our focus on backstroke this week with attention to proper head position and spine alignment.
- Coach's Chat Video - Week of November 21st (Backstroke Entry and Catch) - Coach Todd turns our focus from freestyle these past few weeks to backstroke! Check out the video demonstrations highlighting a few drills to perfect your backstroke entry and catch.
- Coach's Chat Video - Week of November 14th (Freestyle - Common Mistakes Review and Breath Exhalation) - Do you hold your breath when swimming? Coach Bruce challenges swimmers this week to perform an experiment to answer this question while discussing the importance of relaxed and even breath exhalation. He also provides a review on common freestyle mistakes and the drills to correct them.
- Coach's Chat Video - Week of November 7th (Early Vertical Forearm) - Coach Mel reiterates the importance of drills and reminds us, "It's not about the yards you swim. It's about what you do with the yards you do swim!" Building off Lenny the Lumberjack's drills last week, Mel discusses the importance of Early Vertical Forearm and the drills this week to perfect it.
- Coach's Chat Video - Week of October 31st (Halloween edition: Freestyle Core Engagement) - Welcome to this week's special Halloween edition with Lenny the Lumberjack (a.k.a. Coach Todd) discussing freestyle core engagement and the drills to improve it! Get ready to chop some lumber!
- Coach's Chat Video - Week of October 24th (Backstroke Turn and Streamline) - Join Coach Bruce for an enjoyable fall stroll with beautiful foliage while he discusses and demonstrates this week's focus on backstroke turns and streamline!
- Coach's Chat Video - Week of October 17th (Butterfly Breathing Pattern) - Coach Mel focuses on the breathing pattern in Butterfly this week to improve your butterfly efficiency. He also announces the Fitness Challenge coming this week as well as a MYSTERY SET on Saturday!
- Coach's Chat Video - Week of October 10th (Proper Freestyle Breathing) - Coach Todd discusses this week's focus on correct freestyle breathing in terms of timing and place. And it's CHOOSE YOUR OWN ADVENTURE week with interval options and a few favorite sets from our IAM members!
- Coach's Chat Video - Week of October 3rd (IM and Breath Control) - Grab a beverage of your choice and join Coach Bruce in this relaxing fireside chat about this week's focus on IM and breath control.
- Coach's Chat Video - Week of September 26th (SPEED!) - Start your engines! This week Coach Mel discusses the need for speed in your workouts.
- Coach's Chat Video - Week of September 19th (Freestyle Catch) - Coach Todd introduces three NEW drills focusing on the perfect freestyle catch in the water: Catch Kick, Doggy Scoops, and Catch Catch Pull.
- Coach's Chat Video - Week of September 12th (Dolphin kick off the wall) - Building off last week's focus on streamline positions, Coach Bruce discusses and demonstrates the dolphin kick off the wall as part of the streamline position. Bruce references the historic World Record swim by David Berkoff in the 1988 Olympic Games when he swam 35 meters underwater in streamline with dolphin kicks - here is the link to the Berkhoff Blast Off as it became known in 1988. (Note - the rules at this time required the swimmer to touch the wall on his back, before the rule change allowing rollover onto front, one arm stroke and flip).
- Coach's Chat Video - Week of September 5th (The "Fifth" stroke) - Coach Mel discusses this week's Drill with Purpose covering the often forgotten "fifth" stroke. A preview of what's to come for the next year with IAM is also announced.
- Coach's Chat Video - Week of August 29th (Freestyle Extension and Head Position) - Coach Todd discusses this week's Drill with Purpose with an emphasis on freestyle extension/set-up and head position including a new "contrast drill".
- Coach's Chat Vieo - Week of August 22nd (Breaststroke) - Coach Bruce, along with his new assistant, Ken, delivers this week's Drill with Purpose focusing on breaststroke.
- Coach's Chat Video - Week of August 15th (Backstroke) - Enjoy a taste of the Indiana State Fair with Coach Mel delivering this week's Drill with Purpose.
- Coach's Chat Video - Week of August 8th (Butterfly) - Coach Mel delivers this week's Drill with Purpose from Colombia at the Pan Am Masters Championship.
- Coach's Chat Video - Week of August 1st (Breaststroke Timing) - Coach Todd discusses breaststroke timing in terms of the pull versus the kick and reviews the drills this week to work on timing. Check out this supplemental video from USMS as well to view demonstrations for each drill.
- Coach's Chat Video - Week of July 25th (Freestyle Body Balance) - Coach Todd discusses body balance while swimming freestyle using a special guest, Riley, as demonstration. Also, check out this short supplemental video from GoSwim demonstrating body balance progression and the importance of core stability .
- Coach's Chat Video - Week of July 18th (Backstroke arm entry and underwater position) - Coach Bruce explains this week's Drill with Purpose including in water demonstrations and fun drills.
- Coach's Chat Video - Week of July 11th: Location Contest - Coach Mel discusses the importance of technique and butterfly drills from an undisclosed, mystery location. Where's Mel now?
- Coach's Chat Video - Week of July 4th - Coach Todd discusses this week's Drill with Purpose focusing on freestyle recovery, entry and setup along with open water demonstrations and a preview for what's to come this week.
- Coach's Chat Video - Week of June 27 (Butterfly Head Position & Arm Entry) - Coach Bruce discusses this week's Drill with Purpose focusing specifically on head position and arm entry for butterfly.
- Coach's Chat Video - Week of June 20 (Butterfly) - From Paris, France, Coach Mel delivers this week's drill focus with a demonstration.
- Coach's Chat Video - Week of June 13 (Flipturns and push offs) - Coach Todd explains the ins and outs of flipturns and push offs plus a preview of the workouts this week.
- Coach's Chat Video - Week of June 6 (Freestyle) - Coach Bruce discusses this week's drill focus on distance per stroke and the fist drill.
- Coach's Chat Video - Week of May 30 (Breaststroke) - Coach Mel discusses this week's Drill with Purpose.
- Coach's Chat Video - Week of May 23 (Backstroke) - Coach Todd explains and demonstrates this week's Drill with Purpose and previews the week of workouts ahead.
- Coach's Chat Video - Week of May 16 (Freestyle Efficiency) - Coach Bruce explains and demonstrates this week's Drill with Purpose.
- Coach's Chat Video - Week of May 8 (Butterfly) - Coach Mel describes this week's Drill with Purpose along with a demonstration.
TEST SET LOG - Monitor your progress by downloading this spreadsheet template and recording your results from the IAM test sets over the course of the year.
Favorite Swim Set - Submit your favorite swim sets to be included in upcoming workouts!
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USMS WORKOUTS - Log into your USMS Account to obtain numerous workouts.
USA TRIATHLON DRYLAND STRETCH CORD WORKOUTS - Stretch cord workouts designed to help keep swim specific strength and conditioning during the shut-down.
30-DAY WORKOUT PLANS - Multiple workout plans including core, strength, cardio, yoga, and HIIT. Design a month worth of training by combining these simple workouts requiring little to no equipment.
SWIMSWAM AT HOME SWIM TRAINING - Various dryland workouts available that are designed for swimmers.
SWIMOUTLET LIVE WORKOUTS - Participate in live workouts every day at 1 pm EST on Swimoutlet's Instagram page. Workouts are designed for swimmers.
DRYLAND WORKOUTS BY NADINE DAY
Lower Body
Workout Guide
Video Demonstration
Workout Guide
Video Demonstration
Power
Workout Guide
Video Demonstration
CORE
Workout Guide
Video Demonstration
Swiss Ball
Workout Guide
Video Demonstration
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