2017 World Clinic Audio Talk | Favorite Sets for Age Groupers | Chris Natoli & Ian Rowe 

Chris Natoli and Ian Rowe from the Nation's Capital Swim Club discussed their training methods for 12-15-year-old athletes, emphasizing proper stroke technique, conditioning, and injury prevention. They highlighted the importance of drills, sets, and workouts designed to build an aerobic base and avoid early specialization. Specific sets included 3000 IM pyramids, 3000 yard threshold sets, and 6x250s for testing. They also stressed the significance of kick work, using fins and paddles, and the integration of dry land exercises like yoga and plyometrics. The goal is to develop well-rounded athletes prepared for future competition.