Wednesday, July 10, 2013
Technique: Try to get in the mindset of a golfer going to the driving range today. Not to see how many balls he can hit, but to see how many he can do right, how many different types of shots you can hit, and when something doesn't feel right, go to the drills that you understand and fix the problem. There should be no right number of repetitions and no pressure for time.
Warmup (1000)
Start with what you do the most of in practice and racing; Pushing off the Wall!
25's - leave the wall in a straight line(not diagonal like a circle swimmer), toes at 10 or 2, once ft. leave the wall think long body, eliminate resistance, play around with depth, head position, number of kicks
*it is important that there is not pressure to get reps in or make sendoff's, Think, pay attention to the way the water feels around you.
50's - Turns - swim straight in/out of walls if you can to avoid swimming diagonally,
*Flip Turns - keep head down, use peripheral vision to locate distance from walls, no wasted motion, practicing timing, core, eliminating resistance
*Touch Turns - good timing at wall, the more speed you come into the wall with the more leverage you have to turn, hands and feet leave the wall as you roll to back, BREATH at the end of the turn, not the first thing you do at the wall, put one foot on top of the other to eliminate resistance
75's - K/D/S
*do your favorite drills and strokes, maybe even work on your weakest stroke and learn something new. You choose your drills as long as you understand what they are trying to accomplish and if your coach was spying on you, they would know what you are working on.
*don't be afraid to do just a couple and do them right the first time. 20 is not necessarily better than 8.
Starts - take your time, figure it out, there are not many swimmers that take the start as seriously as they should.
From the Block - think about foot position, getting to the water fast, the less splash, the less resistance, can you dive with no splash? do you know what if feels like? try it from kneeling position first, enter the water steep, learn to take your speed horizontal, the break out is part of the start!
Backstroke - many do not even know the proper setup, hips back, legs not bent more than 90 degrees, key to great backstroke starts are driving the head back (look to the other side of the pool), and driving the hips up, if the hips don't get up, your legs won't either.
NO SENDOFF's, NO RIGHT OR WRONG AMOUNT OF REPS, FIGURE SOMETHING OUT, ADD SOMETHING TO YOUR ARSENAL!
