Today we focused on the finesse of swimming freestyle. Basically, the rotation and body position. In freestyle, you should be rotating your entire body along your long (or vertical) axis, as one unit. Most beginning swimmers rotate their upper bodies (from the hips up). So today we practiced a progression into freestyle.
300 Warm Up (your choice)
6x25 kick on your side (take one stroke and switch sides at half) When you need to breath, turn your head and then bring it right back down to face the bottom of the pool.
6x25 6 kick drill (kick ~6 times on your side, take one slow and thoughtful stroke, take 6 kicks on your other side, repeat) Make sure that when you breath you take quick breathes that flow with your stroke
6x25 3x6 drill (take 3 slow and thoughtful strokes, kick 6 times on your side, take 3 slow thoughtful strokes, kick 6 times on the other side, repeat). By thoughtful strokes I mean pay attention to every possible detail of your stroke especially your body rotation.
Main Set:
6x100 75 Fast/25 Recovery @2:15
5x50 cool down (aim for the exact same time each 50)
1,600 Total yards
This was not a very long workout, but if you have more time it would be easy to add in a pull set such as 4x200 negative split or descend or built.
Thanks for reading/attending practice and I hope you are enjoying the post, however sporadic they may be at times.
No comments:
Post a Comment