Swim II, Spring 2013, Class 3

Swim II

Class 3

This week we began work setting up in the proper side-lying position to make the best catch. For the past two weeks the focus has been to slow the front end of the stroke to eliminate any push downward that can move our body out of its position at the surface. Once the side position is learned, the catch becomes a powerful set up for anchoring your arm in the water so your body can move over it.

The ideal position is with the forearm/hand set up vertically in the water, near the centerline of the body, early in the stroke, and then pull against it to move forward – like a paddle set down in the water. For this to happen, the elbow must be facing to the side at extension. For this elbow position to be possible, the armpit and palm must face down. The body is a machine with joints and a range of motion. They must be organized properly to allow the desired movement patterns.

Warm-up (200):

100 easy free

100 as 25 kick / 25 swim

Drill Set (500):

Do this set twice through in order to practice everything more than once. Another good practice is to drill down the pool and swim back with a skill focus. Either way, 500-1000yd of varied practice will make a tremendous difference.

Side Kick (100yd) – one arm is out front for 25yd and then switch to the other for the return trip. Palm flat, armpit facing down, head down, body rotated up as much as possible without changing the first three points.

Side Kick Switch (100yd) –

Note: Make sure your head stays still through the switch from one side to the other, as if it’s on a skewer.

Do 10 kicks in the Side Kick position (head down), then begin to recover the arm from your side. As it passes your head, begin to pull through with the extended arm, take a breath and get your head down, ending in the Side Kick position on the other side. 10 more kicks and then switch again.

Swim “The Rails” (50yd) – focus on landing in perfect side kick position every stroke. Imagine there are a set of rails beneath you, about a foot apart, and that the length of your arm, the side of your body, and your leg must land on one rail before every stroke. Breathe every 3-5 strokes so you can feel it on both sides.

Main Set (900):

3x (100 easy/5sec rest/100 moderate/5sec rest/100 fast/30sec rest)

This is the same format as last week, but now with a different focus as follows:

100 easy – Swim “The Rails”, landing in perfect side position every stroke, and stretching into it

100 mod – After landing on the rail, let your extended arm fall slowly into the catch position

100 fast – After making a good catch, accelerate your pull backward

Acceleration is critical. If you pull back with constant velocity, you will swim slowly. The stroke moves from slow out front to fast at the finish.

Cool Down (100):

100 easy swim