Stroke Clinic #3

 

 

Review:  20 minutes (start w. Q&A))

Long axis skills (freestyle & back)        

·        Prone balance

·        Supine balance.

·        Side balance

·        Hand Lead balance

·        Stop-Stop-Switch     

·        Stop-Stop-Switch-switch-switch (triple switch)

·        Free swim- low stk. cnt

·        180 degree roll

·        Back Slide & glide 1-2-3 cnt.

·        Back swim – low stk. cnt 

 

Important Concepts: Learn flow before speed – Reduce drag 

Learn to balance – effortlessly horizontal

Head position neutral   

Learn slippery body positions

Finding your “sweet spot”

Learn to swim as a unit

Swimming downhill

Keep  stroke count low

 

Introduce Short Axis Skills: (10min all groups)

·        Body-dolphin: balance face down with hands at side.  Start a relaxed rocking motion by rhythmically pressing your chest.  Press your chest & release with a dolphin kick.  Then move to hands in front.–Feel your vessel lengthen.–Thrust your finger tips fwd.

·        Body-dolphins sweep hands to corners: Start with rhythmic hand-lead pulses.  Allow the hands to slide out or fall to the corners – slightly more than shoulder width apart.  Take a mini pull (scull) to bring hands back in.  This is for both fly & breast.       

Breaststroke:  (20 min)

·        Kick: sneak legs ups within slipstream of body.  “Dorsi-flex” feet.  Learn with hands at side both on back & stomach.  Start with body-dolphin – circle feet outside your knees and squeeze the water together. – Finish in a streamline position. 50-70% pro. 

·        ARMS:  are outward and inward sweeps – out slowly and gradually increase speed inward. – Practice by sculling in deep water. Then learn to do with body-dolphins.  Recovery is quick – hands out front before head falls.  Head follows hands.

·        Whole stroke: timing is most difficult.  Start with hands- then breath-then kick- then glide – hold glide. – There is an over lap. Finish whole body in a streamline.

·        Drills:

·        One pull two kick: two kicks per one pull

·        Two pull one kick: two pulls per one kick

·        3 count glide:  Glide a for a count of 3 between strokes – can vary 1-2-3 count.

            

Swim Set (5-15min)– Drills/ Swimming  (on own – make it group appropriate) – can be any stroke or combination of strokes – be creative, but kept it simple – “KISS”.

 

Starts and Turns: on own only if there is time

 

Closure/Review: 5 minutes – on own