This routine is designed for advanced swimmers at the 'Sharks' level. Remember to always prioritize proper form over speed, especially when tackling these challenging sets. Stay focused on connecting your movements and maintaining strong core engagement!
Warmup
Start by getting the body moving and activating major muscle groups. Focus on smooth transitions between different strokes.
- 100 IM Kick100 Free (FR) with flip turns2 x 25 Position 11
Question of the Day: When doing a flip turn, should you push off on your back, or belly?<Y = 50 CH<N = 50 FR w/ Flip turn
4 x 25 on 1:00 (Flip at wall first, then SL on back and swim FR rest of 25.)
Skill Development Drills
Split up into two groups to focus on specific elements of technique. This allows for more targeted coaching feedback.
Group 1: Position 11 & Side Breathing Focus
Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.
Take one breath to side, continuing to kick.
Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.
Group 2: Fly Stroke Connection
Kick constantly, connecting hips to arms.
Arms go forward, hips go up, arms go down, hips go down.
Okay for the recovery: from hips to 11 to push the swimmer backwards. Thumbs aim down, and should be only part of hand touching water. Arms do not recover UP, or above the body. Natural motion to the sides and forward.
Cool Down & Finish Sets
Get back together into one group for a comprehensive set that incorporates all learned skills.
- 10 x 50 on 2:001-4: Fly / FR x 25 with FINS5-8: 2 strokes FLY fly kick rest NO FINS9-10: BK or FR FINS
Extra Time?
8 x 25 on 1:00 BK or 2 BR + FR rest of the way.
Skill Challenges (Core Strength & Endurance)
These challenges focus on core stability, breath control, and full-body coordination. Treat these as high-intensity drills!
Challenge 1: Head Rotation & Coordination
Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Then repeat without using your hands! Finally, try it with 10 toes above the water.
Challenge 2: Core Stability Plank
3 x lay on bottom with belly button, nose, and 1 big toe touching bottom. This is excellent for building a solid, streamlined core position.
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