Wednesday, June 16, 2013

Wednesday, June 16, 2013

Techinque Day:  Today should be our driving range day, driven by getting faster by doing things better, not farther.

Warmup on your own (1000-1500):

Freestyle Drills:

2 rounds:

4 X 25 Balance Drill: start away from wall, head down, pull bellybutton up to spine, take 4-6 strokes, keeping head down or with snorkel, keep head down, each stroke counts, good shoulder and hip rotation.

6 X 50 @ as much time as you need.  Work on the 3 different ways to swim freestyle.  1st 25 swim hip driven free style, 4-6 strokes of shoulder driven freestyle, take a few ez strokes and then go to body driven freestyle.

3 X 100 @ as much time as you need.  see if you can execute swimming 3 strokes shoulder driven free in/out of every wall, hip driven through the middle of each length, and the finish with body driven.  It is not all out, do it right.

Starts (nobody ever practices starts enough, but when you get to the "big meet" everyone always wishes they could start better, not swim further):

do as many rounds in 10-15 minutes as you can, but not in a rush.

1.  Leaning or Kneeling Dive, execute no splash entry, extend streamline as far as you can across pool.  Do not reach hands out past the head.  To many over reach on the dive and leave themselves too horizontal to get through a small hole on the entry, bring the head down to the arms instead

2.  Running Start, learn to get in the water clean and fast, and control your body position.

3.  Competitive Start