RESC Coaches

Stroke Clinic #4

 

Warm-up (5min) - YC - Free or Back swim or drill

Review- Short Axis Skills: (5 min)

·        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.       

Review Breaststroke:  (15min)

·        Kick /ARMS/Whole stroke: timing is most difficult.
·        Drills:
·        Dolphin:  Breast arms – dolphin kick
·        Two pull one kick: two pulls per one kick
·        3 count glide: Glide for a count of 3 between strokes – can vary 1-2-3 count.

 

Introduce Fly Drills  (15min)

·        One arm fly : 1-2-3 stks:  any combo of one arm  – always breathe forward  

·        Kick-Kick-Pull: Two fly kick – follwed by one pull

·        Half fly: no breath

·        stone skipper : This is two hand-lead body dolphin followed by two head-lead body dolphin – with a the “skip” as the link .  (only for older group )

·        Short axis- combo:  combine fly & breast

 

Teach /  Practice Open turns –for fly & breast (10min)

 

Starts   - on own  - have them practice Fly (dolphin kick) or breast (pull-out) out of start.

 

 

Review:  Long axis skills -freestyle & back – ( As time allows -  in groups)     

·        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

 

 

 

Closure / Good Bye (5min) –  autograph "T"-shirts