Head Group Coach: Jazzy Kitt

Keystone Practice Structure 

• Dryland: Agility, balance, core stability, strength, plyometric, and functional training (at least 30 mins Monday-Thursday).
• Part 1: General warm up 10-15 mins
• Part 2: Technique and applied skills 20-25 mins
• Part 4: Main set (ideally should further apply skill learned) 25-40 mins
• Part 5: (at least twice a week) Focused race-based skill or Mystery activity 10 mins

Keystone Takeaways

• Mastery of rudimentary starts, underwater swimming and other race enhancing details including race structure and strategy.
• Mastery of fundamental skills required for future stroke development including proper head/body position (streamline), breathing patterns/breath control, kick rhythms, age appropriate drills, and proper use of equipment (snorkels, fins, boards)
• Lane etiquette as demonstrated by proper spacing, safe passing, correct pool entry/exit, awareness of others, attentiveness to the deck coach, and equipment management.
  • Time awareness, as demonstrated by the ability to read simple practice intervals (:00, :10, :15, :30, :45), the ability to report times in practice and competition, the basic understanding of pacing (practice pace vs race pace).
  • Set comprehension and ability to complete practice without interruptions and ability to be coached while training. Introduction to progressive training cycles and navigating training systems.
• Swim meet fundamentals in understanding higher levels of swimming within the sport. Performing proper dynamic warm-ups and developing ownership of pre/post race routines and performance analysis. (Tech suit readiness)
• Sportsmanship, including reacting appropriately to success and adversity, communicating respectfully with teammates and coaching staff, contributing in a tangible manner to the LST community, and building a healthy athlete to coach relationship.
• Understanding and applying effective athletic recovery processes such as nutrition and other muscle recovery methods.

Keystone Practice Schedule:

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