Irene Cats
Intention: This session we'll be working on the efficiency of each stroke. The goal is to get faster without putting any more energy in. We do this by learning how to swim the stroke slow and efficient first.
Drills:
Butterfly - Swim 3 strokes with your left arm only, 3 strokes with your right arm only and 3 strokes with both arms. Swimming with the one arm will help you to get into the '2 kick per 1 arm stroke' rhythm without getting too tired of having to lift both arms over the water.
Backstroke - Swim 3 strokes with your left arm only, 3 strokes with your right arm only and 3 strokes with both arms. When swimming with 1 arm only make sure the shoulder of the arm that is not swimming comes up and out of the water when finishing your stroke on the other arm. When swimming with both arms this should help to get your arm up and over the water each stroke you do, which decreases the drag when swimming.
Breaststroke - Swim a normal breaststroke stroke, followed by an extra kick while keeping your arms streamlined in front of you. This drill will help you to create a longer glide in your stroke.
Freestyle - Swim 3 strokes with your left arm only, 3 strokes with your right arm only and 3 strokes with both arms.When entering the water with your swimming arms make sure you rotate your body in so your swimming hand passes the resting hand in front of you. This will help you to improve your rotation and balance in your stroke.
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
200 IM Count your strokes for each 50 stroke and remember the numbers!
4 x 50 Butterfly drill - 20sec rest
4 x 50 Backstroke drill - 20sec rest
4 x 50 Breaststroke drill - 20sec rest
4 x 50 Freestyle drill - 20sec rest
4 x 50 Butterfly (Count strokes / -1 per 50) - 20sec rest
4 x 50 Backstroke (Count strokes / -2 per 50) - 20sec rest
4 x 50 Breaststroke (Count strokes / -1 per 50) - 20sec rest
4 x 50 Freestyle (Count strokes / -2 per 50) - 20sec rest
200 IM Count your strokes for each 50 stroke and compare to your first 200 IM of this set.
Cool down: 200 Choice
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
100 IM Count your strokes for each 25 stroke and remember the numbers!
4 x 50 (25 Butterfly drill / 25 Easy Freestyle) - 20sec rest
4 x 50 (25 Backstroke drill / 25 Easy Freestyle) - 20sec rest
4 x 50 (25 Breaststroke drill / 25 Easy Freestyle) - 20sec rest
4 x 50 (25 Freestyle drill / 25 Easy Freestyle) - 20sec rest
4 x 25 Butterfly (Count strokes / -1 per 25) - 20sec rest
4 x 25 Backstroke (Count strokes / -1 per 25) - 20sec rest
4 x 25 Breaststroke (Count strokes / -1 per 25) - 20sec rest
4 x 25 Freestyle (Count strokes / -1 per 25) - 20sec rest
100 IM Count your strokes for each 50 stroke and compare to your first 100 IM of this set.
Cool down: 100 Choice
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
100 IM Count your strokes for each 25 stroke and remember the numbers!
4 x 25 Butterfly drill - 20sec rest
4 x 25 Backstroke drill - 20sec rest
4 x 25 Breaststroke drill - 20sec rest
4 x 25 Freestyle drill - 20sec rest
4 x 25 Butterfly (Count strokes / -1 per 25) - 20sec rest
4 x 25 Backstroke (Count strokes / -1 per 25) - 20sec rest
4 x 25 Breaststroke (Count strokes / -1 per 25) - 20sec rest
4 x 25 Freestyle (Count strokes / -1 per 25) - 20sec rest
100 IM Count your strokes for each 50 stroke and compare to your first 100 IM of this set.
Cool down: 100 Choice