RESC Swim Team

·        Head position neutral - to help with balance
·        Learn flow before speed – Reduce drag
·        Learn slippery body positions
·        Finding your “sweet spot”
·        Learn to swim as a unit- link arms, hips, core, legs
·        Swimming downhill
·        Keep a stroke count and try to decrease with stroke length

Individual Groups: (40 minutes - with varsity swimmers)

Balance and Long Axis Drills -

Prone balance – look at bottom, hide your head, hips up, kick is supple.

Supine balance – look up, only show your face, kick is compact, knees & toes under H2O

Side balance – (start from prone-then rotate) hands at side, kick is on your side. Hide your head, and just show your upper arm, roll to where it feels easy. – Do both nose-up and nose down.

Hand Lead balance – (nose up or nose down). Start with side balance and slide your arm forward to lengthen your body, NO gap between arm and head, nose up is sweet spot, nose down is “swordfish”.

Stop-Stop-Switch- start from hand lead nose-up – this is 1^st stop. Then go to hand lead nose down – this is 2^nd stop. After 2^nd stop slide recover hand forward and wait until passes in front of shoulder and let it slip into water and switch to the other side hand lead nose-up. – REPEAT.

Stop-Stop-Switch-switch-switch(triple switch)- like stop-stop-switch but instead make three unhurried switches before going to opposite side sweet spot. – This is swimming.

Swim Set – Drills/ Swimming (5-20 min – make it group appropriate)

Starts and Turns: 10 minutes (split your group in two- ½ starts – ½ turns 10min each then switch – have college swimmers teach turns – coaches teach starts)

Starts (track) – teach 1^st in deep end – move to blocks if can

Turns (tumble) – teach in shallow – then move to deep.