posted Jul 31, 2011, 4:40 PM by Pat Windschitl
[
updated Jul 31, 2011, 4:41 PM
]
Freestyle: How can I
be a better mental swimmer? Total Yards: 4500
|
Activity
|
Purpose
|
Details
|
|
Video
|
Motivation:
Making yards count at practice. Thinking about how we swim and
why.
|
Making
yardage count and thinking about swimming each lap.
|
|
Warm-up
|
En2:
Swimming without Adjusting Equipment.
|
16x100’s
(75’s) Free Drill
4
of Catch-up free on 2:05
4
of Zipper-Catch-up on 2:00
4
of Fingertip Drag on 1:55
4
of Freestyle Sprint on 1:50
|
|
Turns
|
Sp1:
Quick and efficient Freestyle turns. Getting into and off the
walls before our competition.
|
12x25’s
Free-Back + 12x25’s Free to free
Sprint
Pace, trying to be as far from the wall as possible.
|
|
Endurance
|
En3:
Endurance with paddles. Finishing races strong without adjusting
caps and goggles.
|
8x125’s,
100’s or 75’s on 2:05
Emphasize
leaving the wall on time and making every one.
|
|
Finishes
|
Sp3:
Importance of Freestyle finishes.
|
Discuss
importance of Freestyle finishes, example.
With
Fins: 3 Man Relay 25’s Freestyle Sprints goal 12-14 seconds.
|
|
Dives
|
Sp1:
Goal to hit 25’s freestyle times from the block.
|
Dive
25’s and 50’s Freestyle sprints:
|
IM: Why shouldn’t I
swim like I feel? Total Yards: 4500
|
Activity
|
Purpose
|
Details
|
|
Video
|
IM:
Importance of holding form when tired
|
Holding
form to keep up speed in races. Not getting lazy in practice
|
|
Warm-up
|
En2:
Swimming without Adjusting Equipment or pausing on the wall.
|
18x100’s
(75’s) IM Drill
6
on 2:15, 6 on 2:05, 6 on 1:55.
|
|
Turns
|
Sp1:
Quick, efficient & legal IM turns.
|
8x25’s
Fly-Back, 8x25’s Back-Breast, 8x25’s Breast-Free
Sprint
Pace. Not looking for wall with backstroke.
|
|
Endurance
|
En3:
Endurance with the IM, maintaining times and consistency with
swims.
|
8x100’s
(75’s) IM on 2:00
Emphasize
correct turns, proper stroke form, and speed.
|
|
Sprint
|
Sp3:
Speed with Butterfly/Backstroke potion of IM.
|
Discuss
importance of fly to back turn, speed with underwater kicks.
With
Fins: 3 Man Relay 50’s Butterfly/Backstroke.
|
|
Dives
|
Sp1:
Speed for different strokes
|
Dive
25’s and 50’s, &100 IM sprints:
|
Freestyle: How can I
get faster in Freestyle? Total Yards: 4500
|
Activity
|
Purpose
|
Details
|
|
Video
|
Motivation:
Making each stroke count in Free.
|
Making
each stroke/lap count for free.
|
|
Warm-up
|
En2:
Swimming without Adjusting Equipment.
|
16x100’s
(75’s) Free Drill
4
of Catch-up free on 2:05
4
of Zipper-Catch-up on 2:00
4
of Extended Reach Free on 1:55 with paddles
4
of Freestyle Sprint on 1:50 with paddles
|
|
Turns
|
Sp1:
Quick and efficient Freestyle turns. Getting into and off the
walls before our competition.
|
12x25’s
Free-Back + 12x25’s Free to free
Sprint
Pace, trying to be as far from the wall as possible.
|
|
Endurance
|
SP2:
Endurance with paddles. Some fins. Finishing races strong without
adjusting caps and goggles.
|
10x50’s
Freestyle sprint. Elite group goal is to be sub 40 seconds.
200
Freestyle all out for time. Repeat for 2 full rounds.
Emphasize
leaving on time and making every one. 1:00 interval
|
|
Finishes
|
Sp3:
Review Importance of Freestyle finishes.
|
Discuss
importance of Freestyle finishes, example.
With
Fins: 3 Man Relay 25’s Freestyle Sprints goal 12-14 seconds.
|
|
Dives
|
Sp1:
Goal to hit 25’s freestyle times from the block.
|
Dive
25’s and 50’s Freestyle sprints:
|
Butterfly and
Breaststroke: What makes me move forward? Total Yards: 4000
|
Activity
|
Purpose
|
Details
|
|
Video
|
FLY+BR
Clips, emphasizing body movement.
|
Staying
on top of the water and maintaining form.
|
|
Warm-up
|
En1:
Drill work, emphasizing proper form with Butterfly and
Breaststroke.
|
3x100’s
Iron-man & Superman butterfly kicks
2x100’s
1 arm butterfly
1x100
1/1/1 butterfly
3x100’s
Iron-man & Superman Breaststroke kicks
2x100’s
2 Kick Breaststroke
1x100
Breaststroke
|
|
Turns
|
Sp1:
Quick, efficient & legal BR+FLY turns.
|
20x25’s
Open-turns. Odds FLY, Even BR.
Sprint
Pace. Pull downs with BR, 5 kicks with FLY.
|
|
Endurance
|
En3:
Holding form with Breast and Fly.
|
8x100’s
(75’s) on 2:15, Odds FLY 2/2/2 Drill, Evens BR.
Emphasize
correct turns, proper stroke form, and speed.
|
|
Sprint
|
Sp3:
Speed with Butterfly/Breaststroke with fins.
|
Importance
of breathing with Butterfly + tempo with Breaststroke.
With
Fins: 3 Man Relay 25’s Butterfly/Breaststroke w/FLY kicks.
|
|
Dives
|
Sp1:
Speed for different strokes
|
Dive
25’s Breaststroke and Butterfly.
|
IM: How should I
prepare for my race? Total Yards: 4500
|
Activity
|
Purpose
|
Details
|
|
Freestyle
|
Reveiw:
What
should be my goal form?
How
do I warm-up for the event?
Do
I practice turns in the warm-up pool?
|
3x100’s
Streamline kick Free
2x100’s
Catch-up free
Free
turns for 10 Minutes
Free
sprints for 10 Minutes
|
|
Backstroke
|
3x100’s
Streamline Kick Back
2x100’s
Catch-up Back
Back
turns for 10 Minutes
Back
sprints+starts for 10 Minutes
|
|
Breaststroke
|
3x100’s
Streamline Breaststroke kicks
2x100’s
2 Kick Breaststroke
10
Minutes BR turns and pulldowns
10
Minutes of 25’s Breaststroke sprints
|
|
Butterfly
|
3x100’s
Iron-man & Superman butterfly kicks
2x100’s
1 arm butterfly
1x100
1/1/1 butterfly
Fly
turns for 10 Minutes
Fly
sprints for 10 Minutes
|
|
|