Advanced Swim Practice: Week 1 – Streamline, Position 11 & Freestyle

Dryland Yoga Flow for Swimmers:

1. Plank
2. Chaturanga
3. Plank
4. Down Dog
5. Forward Fold / Lazy Puppet
6. Soldier
7. Streamline
8. 11
9. 1 Free
10. other arm Free
11. 11, Eat, 11
12. 11
13. Both arms for butterfly
14. Move through airplane
15. Clap back of hands above head in 11
16. Repeat.

Touch the bottom 3 times:

1. With hand
2. With hips / butt
3. With shoulder blades (lay on back and look up)

Lane Activities:

3x SL + Position 11 for 5 kicks + 1 FR

Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.

Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.

6 x SL + 3 FREE

Strong freestyle kick throughout.Focus on arms reaching to 11, head aiming straight down, and power with each stroke.If possible NO breath.

Challenge: Position 1 Breath

Push off the wall in position 1.Take 3 breaths to the side, only moving your head, before you get to the flags.

Kicking allowed. No streamline.

3 x SL on BK

Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.

3 x SL on back + 3 BK after flags

Goals:

Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.Stay in SL until you reach the flags.

After the flags, begin three strokes.

Count with your thumb EXITS the water, or begins the recovery portion of the stroke.

Challenge: Log Push with Partners

Form a group of 3.

1 person lays horizontal across the lane on their back or belly.

Hands and toes should point perpendicular to the lane lines.

2 friends push the legs and shoulder to “push the log” to the flags.

Pushing people cannot go past the “T” mark.

Small Endurance Set:

For all leave 5 seconds apart, or when the swimmer ahead of you gets to the flags closest to you. The coach or instructor will tell the first person when to go.

Instructors: review Streamline before every 25.

2 x 25: Flutter kick using kickboards and fins(2 x 25 FR K w/ Fins and KB; shorthand version)

2 x 25: Front crawl swim with breathing using fins and kickboard(2 x 25 FR w/ Fins & KB)Do catchup drill with the kickboard. 1 hand stays on the kickboard at all times.

2 x 25: Backstroke swim. When you see the flags at the other side, put your hand above your head in Position 1 and kick until your hand touches the wall.

It means you should all go 3 times. A “time” is pushing off the wall in streamline, then at the surface do three strokes of front crawl with no breathing. Stop after the third stroke, move across the lane, and return to the wall. Do it again until you’ve done all of it three times.

Use the rotation method: