Week 1 Swim Clinic homework: 11/5 – 11/11
(To be completed 2-3x before Week 2)
Reminder:
Leave every wall in a stretched and tight streamline position.
Warm-Up
200m Easy swim – focus on long exhale
forcing bubbles toward the bottom of the pool.
Set #1
(Alignment Focus)
6 x 50m Side Kick Drill w/ fins – lead with the same
arm for the whole 50, switching lead arms each 50. Rest Interval (RI): 20
100m
Easy swim regular swim w/fins
Set #2
(Rotation Focus)
4 x 100m Use fins and hand paddles if you have
them. Take long slow strokes with a
slight
hesitation at the finish. Make sure
your arm finished under the water by pressing water toward your feet and that your arm is next
to not over your body at the finish.
Glide arm out front should be stretching forward
keeping the hand in line but not on the same level as the shoulder.
* When your finish arm hand
reaches the mid-thigh point your torso should be well rotated- so that the shoulder on the
finishing arm side is out of the water and the same side hip is close to the surface. RI: 45
200m Easy swim – no fins – focus on
keeping head still and rotating the body.
Set #3 (Rotation Focus)
4 x 100m Swim w/ Pull buoy between thighs. Work on keeping the bodyline long and
stretched while rotating around a
well-positioned and relaxed head. Work
the core as a unit focusing on the lower abdominal
muscles. RI: 30
Set #4
400 Easy Swim – Working on breathing
every 3 to 4 strokes. Long slow exhale-
deep inhale; use pull buoy
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