by Rick Rowland

At CBU we have had a lot of success in the 100 and 200 butterfly at NAIA Nationals and at the PCSC conference meet for both women and men.

Nationals Champs at CBU:

• Lyndsay Daveney 200 Meter FLy NAIA National Champion 2002
• Kimie Cook 200 Meter Fly NAIA National Champion 2005
• Matt Sprankle 100 Meter Fly NAIA National Champion 2000, 200 Meter Fly CHampion 2003
• Tim Olson 100 Meter Fly NAIA National Champion 2005

The Monofin teaches you to kick from your core and ankles more than your typical fin.  The fin helps your body mimic exactly what needs to be done underwater to get a step up on all your opponents.  We have seen swimmers who use the Monofin religiously go from average butterflyers and backstrokers to national caliber in our program.

In our first and second year of our program we had an athlete, Jennifer Author, who made huge strides by adding more distance out of her start underwater and off her walls and adding more closing power at the end of her 100 and 200 butterfly.  She began touching out opponents all season after learning the art of using the underwater dolphin kick to her advantage.  This occurred in her 2nd season with us after training with the Monofin and adding more kicks underwater which was directly related to her success in becoming a conference and national champ in the 100 and 200 fly.

The Monofin helps improve sensitivity to proper streamlining on stomach and back for both butterfly and backstroke.  Swimmers are able to go greater distances at a higher speed with Monofin training.  We use the Monofin as a great tool to train those with injured shoulders. Monofin sets are great for "hypoxic" work and building up stronger lung capacity. I currently have an injured swimmer using it daily to keep her on track for conference and nationals this season.  Below is a type of set that she does on a daily basis to keep her on track. The set is called a bookend set and I learned it from Pablo Morales after some discussion about how he implemented Monofin training into his workouts.

• 10x50's with standard fins @ :50-:60 (Warm-up set) we go 25 yard underwater / 25 yard on the surface.
• 10x50's with Monofin @ :50-:60 (Skill set) 25 yard underwater / 25 yard on the surface.
• 10x50's with no fins @ 1:00 - 1:15 (Application set) 25 yard underwater / 25 yard on the surface.

You may go underwater on your back side or stomach depending on stroke you are training and to add some variety. Emphasis on tight streamlining and work from core and ankles. Notice the progression above. As you advance to the "no fins set" your body should have the sense from the kicking technique learned from the Monofin set. The athlete can apply the feeling back to swimming without fins and feel the ankle and core kick doing the work, not the knees.  You can now apply this training to your events.

Rick Rowland

California Baptist University

Men's and Women's Swimming

2005 NAIA Women's National Champions

2001 NAIA Coach of the Year - Women's Swimming

2001 NAIA Coach of the Year - Men's Swimming