Coach Chris
Warm up
Swimmer's choice
(600/600m)
Drill
- 20x50
#1-5 freestyle o n cruise+10 sec
#6-10 nonfree on cruise+20 sec
#11-15 free on cruise+5 sec, descend 1-5
#16-20 kick
(1000/1600)
Main Set
- Today, we're going to play around with some of our new fins and paddles. We're going to use them to work on our spinal alignment in the water. Be careful with the new paddles. They're much larger than our old ones, and they might take some getting used to. Also, paddles are a matter of personal preference. You need to find ones that are right for you. Here's a chance to experiment.
1x300 pull
Now we're going to focus on that body rotation that we looked at on the 400 and the 4x50 above. This time, to stay on top of the hip rotation, we'll focus on activating our lower abdominal muscles to help align our spines and minimize the fishtailing, while we breathe to both sides.
3x50 kick
Use fins again. First 25 underwater, and the second on the surface
1x200 pull
Put the pull buoy on deck and grab a kick board. Use the kick board between your thighs instead of the buoy. This is called Waggle Drill. It draws attention to alignment and rotation in the water. There is resistance to the rotation, and if you're zigzagging down the pool, you'll feel it. In deck , the coaches should see a steady back and forth rhythm to the part of the board above water, kind of like a metronome.
2x50 kick
Build nonfree
1x100 pull
Breathe every 3rd stroke on the first 25, every 5th stroke on the second 25, every 7th stroke on the third 25, and every 9th stroke on the last 25.
1x50 kick
Fast
100 easy
(1600/3200)
Last set
- 10x100 pull
Bring it all together.
1 on cruise+15 sec
1 on cruise+15 sec
1 on cruise+10 sec
1 on cruise+15 sec
1 on cruise+10 sec
1 on cruise+5 sec
1 on cruise+15 sec
1 on cruise+10 sec
1 on cruise+5 sec
1 on cruise
(1000/4200)