Catch 101: You will need a flotation belt for these drills. No kicking.
Lesson: Fingertips point down, straight wrist, elbows are higher than hands

  1.  25: Standing doggie paddle
  2.  25: Horizontal Doggie Paddle
  3.  25: Tarzan
  4.  25: Pull, face in water looking down while exhaling, inhale to the side keeping one goggle in the water

 

Kick 101: You will need a floatation belt. These are vertical kicking drills.
Lesson: Bend at knee, drive lower leg down & to the side w/ hips and pointed toes. The path of the driving kick will be that of an arc. This will mimic kicks #3 and #6 in your 6-beat kick.

  1. 4 x ¼ turns to the right (kick, kick, kick, kick, kick, bend R leg and drive hips to turn)
  2.  4 x ¼ turns to the left
  3.  4 x ¼ turns to whichever side was weaker

Catch Review: You will need a pull buoy for these drills. No kicking.

  1.  25: Horizontal Doggie Paddle
  2.  50: Tarzan
  3.  75: Pull, face in water looking down while exhaling, inhale to the side keeping one goggle in the water

 

Kick Review: No flotation device this time. Try to kick more than a ¼ turn.

  1. 4 x ¼ turns to the right (kick, kick, kick, kick, kick, bend R leg and drive hips to turn)
  2. 4 x ¼ turns to the left
  3. 4 x ¼ turns to whichever side was weaker

Coordination 101: No equipment.
Lesson: Coordinate same side pull and kick finish.

  1.  200 yards free w/ 2-beat kick
  2.  200 yards free w/ 6-beat kick (kicks #3 and #6 are same side finishes)

 

Catch Review: No equipment. Kicking allowed.

  1. 25: Horizontal Doggie Paddle
  2. 50: Tarzan
  3. 75:  Free

 

Kick Review: 100 yards: Horizontal, arms at sides. Alternate driving kicks. Breathe by rolling over on your back. You may also try this drill on your back.

 

Coordination Review:

  1. 100: 2-beat kick
  2. 150: 6-beat kick

 

Body Position 101: No equipment
Lesson: Horizontal body position w/ back of swim suit touching air

Four Rounds

  1. 25: Free w/ tight abs – squeeze abs the whole 25
  2. 25: Free w/ retracted shoulders – pull shoulders back and down
  3. 25: Free w/ glut squeeze
  4. 25: Relax everything. Let your body position do whatever it wants.
  5. 50: Squeeze everything – abs, shoulders (back and down), and gluts

You may also try this on your back.                Total Yards: 1750

 

Bonus Set:  8 x 75 on 1:45/2:00/2:10
25 free + 25 choice stroke + 25 free
100 EZ choice

Total Yards: 2450

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