Coach Chris
aerobic freestyle with an emphasis on technique
Warm up
Swimmer's choice
600y
Drill set
- 300 swim max DPS
1x50 kick without a board
1x50 kick without a board, arms at side, face down, continuously rotating side to side to breathe.
1x50 rhythm drill, with the unused arm down at your side, breathing to that side.
3x50 swim on cruise+15 sec, perfect body position and hip rotation with a steady 6-beat kick.
The focus of this drill set is to get swimmers in the mindset of letting the hips drive the stroke, rather than the arms and shoulders driving the cadence. Carry this way of thinking into the main set.
(600/1200)
Main Set
- 3x100 on cruise+15 sec
2x100 on cruise+10 sec
1x100 on cruise+5 sec
3x100 on cruise+10 sec
2x100 on cruise+5 sec
1x100 on cruise
Now that we've spent the drill set sensitizing ourselves to the concept of the hips leading the stroke, the next step is to apply the technique to an interval set. Can you hold the stroke together as the interval gets tighter? No pulling gear on this portion of the workout. Go with a light and steady 6 beat kick.
(1200/2400)
Last set
- 1x50
1x100
1x150
1x200
1x150
1x100
1x50
This is sort of a "build your own" set. These swims can be on any interval desired, and at any intensity level. The only constraint is that the focus is on perfect technique. Think good body position, good front quadrant high elbow catch, and rotating the hips in the stroke lead, and getting them out of the way for the pull thr ough. If swimmers choose to pull this portion of the workout, watch for fishtailing. Side to side motion of the lower half of the body is a dead giveaway of the hip rotation lagging behind the shoulders.
(800/3200)