Swim II
Class 4
This week you’ll continue to work on setting up the proper
side-lying position to make the best catch.
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):
200 as 25 kick / 25 swim
Drill Set (500):
Do this set twice through.
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):
Goal is to build endurance with higher intensity work that
in the prior three weeks.
6 times through (or as many times as they can do until it’s
time for a cool down):
50 moderate – swim the “rails”
5sec rest
50 moderately hard – add a strong kick
5sec rest
50 hard – add a strong pull
30sec rest
Cool Down: Easy
swimming
