18042011 Swim squad Menu

Warmup:
4x 50 Drills + 50 Swim

1) 25m kick on right with arm extended + 25m kick on left with arm extended
FOCAL POINTS:
i) Staying effortlessly afloat Horizontally from fingertip to hips to toes.
ii) Staying effortless while turning the neck minimally to breathe (aim to glance towards the shoulder) and turning back without sinking.

Freestyle swim back, putting the effortless float and breathing into practice

2) Finger tip drag FS swim
FOCAL POINTS:
i) Normal FS swim but during recovery, drag the thumb along the body (literally touching) from hip up to the rib cage to the forehead before dropping wrist into the water and extend effortlessly underneath the surface.
ii) REALLY TOUCH THE BODY WITH YOUR THUMB. FEEL IT. DON'T CHEAT.

Freestyle swim back, putting the recovery into use... This time don't touch the body, instead keep it CLOSE to the body when you recover from the hips.

3) Breast stroke pull only with pull buoy. No kick.
FOCAL POINTS:
i) Do a double arm EVF catch.. scooping/collecting AS MUCH water AS POSSIBLE into the chest area. You need to feel A LOT of resistance here.
ii) Once the hands meet at the chest, Imagine squeezing the water out to the front from your chest by tucking your elbows into your rib.
iii) Throw the arms out in a swift motion.

Freestyle swim back, aim to feel the same amount of water resistance you "collected" during the double arm EVF catch in your breast stroke pull.


4) Freestyle with fly kicks. One pull - 3 fly kicks.
FOCAL POINTS:
i) This drill is about finding rhythm in the body when you swim. It requires you to time your pull to your body undulations.
Body movement : propulsion --> The perfect sequence of control we need to have to swim relaxedly.
ii) You have to do one pull at a time, meaning the non pulling hand will have to wait at the front until the  other arm recovers to it's side.
iii) Undulation starts from the core. Not the legs. If you attempt to do the fly kick from the legs only, you won't be able to coordinate the arms and the legs because there is no centre of origin for the movements to start and synchronize from.

Freestyle swim back. Keep the buttock squeezed throughout the swim and keep the ankles close to each other using minimal kicks.

PRE-SET


4 x 50 Build (Easy, Medium, Hard, Easy) on Y + 15seconds


MAIN SET:


5 x 300m Hard-Moderate-Hard-Moderate-Hard on Y + 1 min



COOL DOWN:


100 back easy
100 breast easy
100 back easy