“I arise full of eagerness and energy, knowing well what achievement lies ahead of me.” —Zane Grey
WOD
Recommended Drills:
Finish Drill
“The drill itself is very simple: have your athletes swim freestyle with a focus on exaggerating the end of the underwater phase of their pull on each stroke. Swimmers should feel like the are accelerating through this last phase of their stroke, throwing the water behind them and forcing their arms out of the water and into a fast recovery.
Underwater Freestyle/Scull
This a is a drill for more advanced swimmers to work on driving up the tempo of their stroke. The drill is pretty
much self-explanatory: diving underwater, swimmers will swim as far as they can underwater, mimicking freestyle as best they can. The end goal of this drill is to get your swimmers more aware of how to increase their tempo.
“I arise full of eagerness and energy, knowing well what achievement lies ahead of me.” —Zane Grey
WOD
Swimming Vocabulary
Recommended Drills:
One Arm Backstroke
For every six kicks, you do single arm backstroke – Kick, thumb comes out, hand rotates, pinky enters the water. Make sure you are rolling and the shoulder is popping up.
Touching Pull
Touching Pull: Both hands at your side, then take a full stroke cycle with a good body rotation, and return to the point that both hands at your side before you take the next pull.
Tarzan
Great to develop body awareness and core control while maintaining a high tempo stroke. Your head out of the water looking straight down to the other end. This puts your body in a naturally unstable position with your hips low and feet likely dragging behind them.
Egg Beater
With constant movement you do vertical egg beater (Breastroke Kick)
Swimming Practice
Hard Version
Recommended Drills
Rotation: For every six kicks, rotate to the other side. Make sure your head is straight
Catching Freestyle