tag:blogger.com,1999:blog-28515906338730324562024-02-20T17:51:19.604-08:00X-Cel Swim Team - Swimming DrillsThe purpose of this blog is to give swimmers a set of weekly drills that they can add to their training to help with stroke/start/turn improvementsCoach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.comBlogger21125tag:blogger.com,1999:blog-2851590633873032456.post-57061086061436823512013-11-01T06:56:00.001-07:002013-11-01T06:56:30.737-07:00FREESTYLE DRILLS<!--[if gte mso 9]><xml>
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<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">FREESTYLE
DRILLS</span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">BREATHING
DRILLLS</span></u></b></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>ALTERNATE BREATHING DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill is done
during a set of 50s.<span style="mso-spacerun: yes;"> </span>On the odd ones,
have the swimmers breathe to the right on the first lap and to the left on the
second lap.<span style="mso-spacerun: yes;"> </span>On the even ones, have the
swimmers breathe every three strokes.<span style="mso-spacerun: yes;">
</span>(Tom Himes – North Baltimore Aquatic Club)</span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>BREATHING PATTERN DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers swim
a set of 6 x 50s at the end of a particularly strenuous practice session.<span style="mso-spacerun: yes;"> </span>The set should be done at the end of practice
so the swimmers will be as fatigued as they would be in the second half of a
100 race.<span style="mso-spacerun: yes;"> </span>Swim the repeats at 100 speed
starting each with a turn to simulate the second half of a 100 race.<span style="mso-spacerun: yes;"> </span>Alternate n a random manner the various
breathing patterns that might be used during the 100.<span style="mso-spacerun: yes;"> </span>Caution the swimmers to maintain the same
effort per repeat.<span style="mso-spacerun: yes;"> </span>You can check this by
counting heart rates immediately after each swim.<span style="mso-spacerun: yes;"> </span>Keep a record of the times and breathing
patterns used.<span style="mso-spacerun: yes;"> </span>The pattern than
consistently produces the fastest time should be the one used in
competition.<span style="mso-spacerun: yes;"> </span>If two or more patterns
produce identical times, the one that allows for more frequent breathing should
be used because that pattern will produce a greater oxygen supply.<span style="mso-spacerun: yes;"> </span>(Ernest W. Maglischo – California State
University – Chico)</span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>BILATERAL BREATHING</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers
breathe every three or every five strokes.<span style="mso-spacerun: yes;">
</span>This provides for stroke balance, promotes shoulder roll, and is a good
lead-up to hypoxic training.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">KICKING
& STREAMLINING DRILLS</span></u></b></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>KICKING ON YOUR SIDE</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This is done with the
bottom arm extended and the top arm on the hip.<span style="mso-spacerun: yes;">
</span>One goggle should remain underwater at all times.<span style="mso-spacerun: yes;"> </span>This drill helps the swimmer establish the
feel for the water on the feet.<span style="mso-spacerun: yes;"> </span>Because
of a swimmer’s sensitivity to water pressure, this drill will enable the
swimmer to “feel” the proper kick mechanics.<span style="mso-spacerun: yes;">
</span>Be sure that the swimmers kick both forward and backward.</span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>POWER KICK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Swimmers kick underwater with their arms
up in front in a streamline position.<span style="mso-spacerun: yes;">
</span>They can be asked to kick for specified distances underwater, or they
can do this drill across the width of the pool.<span style="mso-spacerun: yes;">
</span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(<b style="mso-bidi-font-weight: normal;">3.)<span style="mso-spacerun: yes;"> </span>6 – 6 TURNS</b> – The swimmers do a turn,
then push off on their back for six kicks.<span style="mso-spacerun: yes;">
</span>They then turn to their side for six kicks before doing a bottom arm
pull.<span style="mso-spacerun: yes;"> </span>They must stay streamlined past
the flags during all the kicking.<span style="mso-spacerun: yes;"> </span>(Dan
Patton – Birmingham Swim League)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>SPRINT/KICK DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers start in
the middle of the pool and sprint to the wall, emphasizing their reach for the
wall on every stroke.<span style="mso-spacerun: yes;"> </span>After 15-20
seconds of rest, have the swimmers push off the wall, holding a tight
streamline position, and kick back to the middle of the pool.<span style="mso-spacerun: yes;"> </span>(Tom Himes – N.B.A.C.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>360-DEGREE TURNS</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers push off
the wall, either at the start of a repeat or after a turn, holding a tight
streamline position.<span style="mso-spacerun: yes;"> </span>They should then
rotate, towards their bottom arm, and complete an entire 360-degree roll before
doing a bottom arm pull to the surface.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">RECOVERY
& ENTRY DRILLS</span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>ARMPIT DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should
touch their armpit during recovery.<span style="mso-spacerun: yes;"> </span>They
should concentrate on keeping their elbows up and sliding their hands close to
the body.<span style="mso-spacerun: yes;"> </span>(Jon Urbanchek – Univeristy of
Michigan)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>FINGER TIP DRAG</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers drag the tips
of the fingers of the recovery hand through the water with a high elbow.<span style="mso-spacerun: yes;"> </span>Their hands should remain close to the
body.<span style="mso-spacerun: yes;"> </span>This drill is sometimes done while
running the thumb up the side.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>SPLASHLESS DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should emphasize
entering the water without making a splash.<span style="mso-spacerun: yes;">
</span>They should run their hands forward, about 8 to 10 inches below the
surface, to ride out the stroke to full extension on the side.<span style="mso-spacerun: yes;"> </span>(Kathy McKee – Dynamo Swim Club)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>TARZAN SWIMMING</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers swim
with their heads up.<span style="mso-spacerun: yes;"> </span>Their heads should
not move during the drill and they should focus their eyes on a point and make
any necessary changes themselves.<span style="mso-spacerun: yes;"> </span>This
drill helps hand speed and the catch at the top of the stroke.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(<b style="mso-bidi-font-weight: normal;">5.)<span style="mso-spacerun: yes;"> </span>THUMB TRACE</b> – The swimmers should trace
their thumb up the side of the body during recovery.<span style="mso-spacerun: yes;"> </span>They should feel the high elbow recovery
position.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(6.)<span style="mso-spacerun: yes;"> </span>WRIST DRAG</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – With their heads up, have the swimmers
drag their entire hand through the water and force the elbow forward.<span style="mso-spacerun: yes;"> </span>This teaches shoulder lift as well as a high
elbow position.<span style="mso-spacerun: yes;"> </span>The water pressure
encountered by the hand will elevate the elbow.<span style="mso-spacerun: yes;">
</span>This drill also works well with fins.<span style="mso-spacerun: yes;">
</span>(Bill Miller – Clarion University)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">UNDERWATER
PULLING DRILLS</span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>CATCH-UP STROKE</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers pull with
one arm while the other arm remains outstretched in front.<span style="mso-spacerun: yes;"> </span>They should recover with a high elbow until
both hands touch together in front.<span style="mso-spacerun: yes;"> </span>This
is continued one arm, then the other.<span style="mso-spacerun: yes;">
</span>The swimmers need to have a steady kick and breathe every three strokes
throughout the drill.<span style="mso-spacerun: yes;"> </span>This drill also
helps to establish smoothness and hand acceleration at the back part of the
stroke.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>EXTENDED DOG PADDLE</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers complete
the entire stroke cycle, including the recovery, underwater.<span style="mso-spacerun: yes;"> </span>Their head should remain above the water and
they should concentrate on snapping the wrist at the conclusion of the
pull.<span style="mso-spacerun: yes;"> </span>This drill is good for press-out
at the end of the stroke, extension of the hand, and body roll.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(<b style="mso-bidi-font-weight: normal;">3.)<span style="mso-spacerun: yes;"> </span>FIST SWIMMING</b> – Have the swimmers’ hands
enter the water with fingers extended, but then close the fist during the
pull/push phase of the stroke.<span style="mso-spacerun: yes;"> </span>This
drill allows them to feel pressure on the entire arm, not just the hand.<span style="mso-spacerun: yes;"> </span>They should feel the high elbow during the
pull/push phase.<span style="mso-spacerun: yes;"> </span>This drill is good for
adding speed to the pull and emphasizing the acceleration of the hand through
the stroke.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>HAND SCULL DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers scull
their outstretched hand for three-count while on their side.<span style="mso-spacerun: yes;"> </span>They should then recover with a full pull and
repeat on the opposite side.<span style="mso-spacerun: yes;"> </span>(Sherwood
Watts – Sarasota Y Sharks)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(<b style="mso-bidi-font-weight: normal;">5.)<span style="mso-spacerun: yes;"> </span>HESITATION DRILL</b> – The swimmers kick a 25
with one arm extended forward and the other arm at their side so that they are
swimming on their side with one shoulder out of the water.<span style="mso-spacerun: yes;"> </span>The swimmers head position should be looking
forward and down so that the surface of the water is between the swimmer’s
hairline and the middle of the head.<span style="mso-spacerun: yes;">
</span>They should keep a steady kick as their body rolls from side to
side.<span style="mso-spacerun: yes;"> </span>The swimmers should change sides
by doing a good freestyle pull.<span style="mso-spacerun: yes;"> </span>Swimmers
should breathe quickly every time they switch sides.<span style="mso-spacerun: yes;"> </span>They can switch sides every 12.5 yards, every
2-3 seconds, or every 4, 6, 8, or 12 kicks.<span style="mso-spacerun: yes;">
</span>This drill helps with the feel of the water while rolling and with
bilateral breathing.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(6.)<span style="mso-spacerun: yes;"> </span>ONE ARM FREESTYLE</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Swimmers should swim
with one arm at their side.<span style="mso-spacerun: yes;"> </span>They should
breathe on the side with the arm down.<span style="mso-spacerun: yes;">
</span>Swimmers should emphasize the acceleration during the back part of the
stroke and a high elbow/shoulder during recovery.<span style="mso-spacerun: yes;"> </span>This drill is good for establishing the
swimmer’s feel of the water.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(7.)<span style="mso-spacerun: yes;"> </span>PULLING/SWIMMING WITH HAND PADDLES</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Pulling or swimming
with hand paddles helps to improve the pattern of the stroke and the feel of the
water.<span style="mso-spacerun: yes;"> </span>Be careful to use paddles only
under supervision.<span style="mso-spacerun: yes;"> </span>Using paddles is not
recommended for younger swimmers.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(8.)<span style="mso-spacerun: yes;"> </span>S-DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers kick on their sides
with one arm out in front and their faces in the water.<span style="mso-spacerun: yes;"> </span>Swimmers can then watch the arm perform the
“S” pull pattern underwater.<span style="mso-spacerun: yes;"> </span>(Kathy
McKee – D.S.C.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(<b style="mso-bidi-font-weight: normal;">9.)<span style="mso-spacerun: yes;"> </span>+2, 0, -2 STROKE COUNT DRILL</b> – Have the
swimmers swim 2 x 25 and count their strokes to get an average stroke
count.<span style="mso-spacerun: yes;"> </span>Then go a set such as 12 x
75.<span style="mso-spacerun: yes;"> </span>The first 25, of each 75, they
should take two strokes over the average.<span style="mso-spacerun: yes;">
</span>On the second 25, they should take the average number of strokes.<span style="mso-spacerun: yes;"> </span>And on the third 25, have them take two
strokes less than the average.<span style="mso-spacerun: yes;"> </span>(Kathy
McKee – D.S.C.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(10.)<span style="mso-spacerun: yes;"> </span>VIKING DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill is done as a
100.<span style="mso-spacerun: yes;"> </span>The first 25 the swimmers scull
with their arms extended out in front.<span style="mso-spacerun: yes;">
</span>The next 25 they scull with their upper arms near their ribcage and
their fingers pointed toward the bottom of the pool.<span style="mso-spacerun: yes;"> </span>On the third 25 have them scull with their
arms extended down to their hips.<span style="mso-spacerun: yes;"> </span>The
final 25 is full stroke.<span style="mso-spacerun: yes;"> </span>While sculling,
the swimmers should kick as little as possible.<span style="mso-spacerun: yes;">
</span>This drill is excellent for establishing the swimmer’s feel of the
water.<span style="mso-spacerun: yes;"> </span>(Wally Morton – Cleveland</span></div>
Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com1tag:blogger.com,1999:blog-2851590633873032456.post-34189194916615911122013-10-03T08:32:00.000-07:002013-10-03T08:32:14.276-07:00Butterfly Drills<!--[if gte mso 9]><xml>
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<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">BUTTERFLY
DRILLS</span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">BREATHING
DRILLS</span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>BREATHING DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers swim 100s
breathing every other stroke on the first length, every third stroke on the
second and<span style="mso-spacerun: yes;"> </span>third lengths, and every
other on the fourth length.<span style="mso-spacerun: yes;"> </span>Do not allow
for variations with the pattern during the drill.<span style="mso-spacerun: yes;"> </span>(Tom Himes – N.B.A.C.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>BREATHING PATTERN DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill should be
done at the end of a hard workout when the swimmers are somewhat fatigued.<span style="mso-spacerun: yes;"> </span>Have them swim a set of anywhere between 8
and 12 50s butterfly.<span style="mso-spacerun: yes;"> </span>They should alternate
breathing patterns, using 3-and-1 (meaning the swimmers take three breaths and
then one non-breathing stroke, 2-and-1, 1-and-1, and every arm stroke
breathing.<span style="mso-spacerun: yes;"> </span>This drill should be repeated
over several days and you should discard the patterns that are obviously less
effective until you find the one that is consistently faster.<span style="mso-spacerun: yes;"> </span>This pattern should be used in races.<span style="mso-spacerun: yes;"> </span>If there is no difference in speed between
certain patterns, use the one that provides the greatest oxygen supply.<span style="mso-spacerun: yes;"> </span>(Ernest W. Maglischo – C.S.U. – Chico)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">KICKING
DRILLS</span></u></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>ONE UP DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers kick on
their sides with one arm up and the other arm at their side.<span style="mso-spacerun: yes;"> </span>They should concentrate on kicking both ways
and moving their feet quickly.<span style="mso-spacerun: yes;"> </span>This
drill helps to get the hips into the kick.<span style="mso-spacerun: yes;">
</span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>REVERSE FLY KICK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill is butterfly
kick on the back.<span style="mso-spacerun: yes;"> </span>It can be done with
the hands at the side for good hip movement and feel or it can be done with the
hands extended for speed kicking and conditioning.<span style="mso-spacerun: yes;"> </span>Emphasize to the swimmers that their knees
should not break the surface of the water and that they should kick both up and
down.<span style="mso-spacerun: yes;"> </span>This can also be done with fins.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.) SWITCH
KICKS</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> –
Swimmers do four kicks on their stomach, four kicks on their side, and four
kicks on their back.<span style="mso-spacerun: yes;"> </span>This drill is good
for getting the hips into the kick and for emphasizing<span style="mso-spacerun: yes;"> </span>to the swimmers that they must kick both
ways.<span style="mso-spacerun: yes;"> </span>(Sherwood Watts – S.Y.S.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.) <span style="mso-spacerun: yes;"> </span>TIMING DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – While on their stomachs, the swimmers do
dolphin kick with their arms at their sides.<span style="mso-spacerun: yes;">
</span>They should emphasize constant head motion coordinated with
breathing.<span style="mso-spacerun: yes;"> </span>(Bill Thompson – San Jose Aquatics)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>UNDERWATER KICKING DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers kick
widths of the pool underwater.<span style="mso-spacerun: yes;"> </span>This can
be done with their hands at their hands at their sides or extended out front in
a tight streamline.<span style="mso-spacerun: yes;"> </span>They should
concentrate on a tight kick from the hips.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(6.)<span style="mso-spacerun: yes;"> </span>VERTICAL DOLPHIN KICK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers kick
vertically in deep water.<span style="mso-spacerun: yes;"> </span>This is a good
drill for developing fast feet.<span style="mso-spacerun: yes;"> </span>They can
hold their hands slightly out of the water for good hip movement and feel or
they can totally extend their hands for a fast rhythm.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">TIMING
DRILLS</span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>BORO DIVE DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers dive in,
streamline, and take two full strokes with a strong kick.<span style="mso-spacerun: yes;"> </span>They should emphasize driving the chest
forward at the top of the stroke.<span style="mso-spacerun: yes;"> </span>This
drill is great for getting the body to surge and the feeling of the
stroke.<span style="mso-spacerun: yes;"> </span>(Edinboro University)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>BROKEN 100s</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill is done as a set of 4 x
100s.<span style="mso-spacerun: yes;"> </span>The first one is 25 right arm only
and 75 full stroke.<span style="mso-spacerun: yes;"> </span>The second 100 is 25
left arm only and 75 full stroke.<span style="mso-spacerun: yes;"> </span>The
third 100 is 75 right arm only and 25 full stroke.<span style="mso-spacerun: yes;"> </span>And the fourth 100 is 75 left arm only and 25
full stroke.<span style="mso-spacerun: yes;"> </span>The swimmers should
concentrate on a clean entry at shoulder width, arms slightly flexed at entry,
and a good underwater stretch.<span style="mso-spacerun: yes;"> </span>(Brent
Rutemiller – S.A.C.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>COMBO DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers take two left arm fly
pulls, two full fly strokes, two right arm fly pulls, and two full fly
strokes.<span style="mso-spacerun: yes;"> </span>They should not breathe during
the two full strokes.<span style="mso-spacerun: yes;"> </span>This drill is good
for timing and instills confidence in the swimmers in their stroke.<span style="mso-spacerun: yes;"> </span>(Tom Himes – N.B.A.C.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>EXPLOSION SPRINT</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This is a short
distance sprint for beginners to learn the timing of the stroke.<span style="mso-spacerun: yes;"> </span>They should emphasize the snap at the end of
the stroke to help initiate the recovery.<span style="mso-spacerun: yes;">
</span>Short sprints will give young swimmers success and eventually confidence
to begin longer efforts.<span style="mso-spacerun: yes;"> </span>(Bill Miller –
C.U.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>4-4 DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers do four kicks followed
by four full strokes.<span style="mso-spacerun: yes;"> </span>This drill helps
teach the carryover between the kick to the full stroke.<span style="mso-spacerun: yes;"> </span>(Edinboro
University)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(6.)<span style="mso-spacerun: yes;"> </span>FOUR STROKES DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Timing tends to fall
off when swimmers tire so have them take four full strokes then some type of
drill for the rest of the length.<span style="mso-spacerun: yes;"> </span>They
should try to build up to 6, 8 , and 10 strokes.<span style="mso-spacerun: yes;"> </span>This can be used for distance fly sets of 200
or 300 yards.<span style="mso-spacerun: yes;"> </span>(Dan Patton – B.S.L.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(7.)<span style="mso-spacerun: yes;"> </span>ONE ARM FLY</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers stroke with one arm
while the other arm is extended out front.<span style="mso-spacerun: yes;">
</span>They can breathe to the side or out front.<span style="mso-spacerun: yes;"> </span>Have them concentrate on a straight arm
recovery.<span style="mso-spacerun: yes;"> </span>They should enter thumb first
so that they can start the outsweep with a good catch.<span style="mso-spacerun: yes;"> </span>The hand should accelerate under the
body.<span style="mso-spacerun: yes;"> </span>This drill teaches kick, stroke,
and breath timing.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(8.)<span style="mso-spacerun: yes;"> </span>TEMPO DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers kick four times to
establish the leg tempo.<span style="mso-spacerun: yes;"> </span>Then they should
do two full strokes using that established tempo before repeating four kicks
and two full strokes.<span style="mso-spacerun: yes;"> </span>(Bill Thompson –
S.J. A.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">UNDERWATER
PULLING DRILLS</span></u></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>FINGER PRESS DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill is done as
12.5s or 25s with or without fins.<span style="mso-spacerun: yes;"> </span>They
should concentrate on stretching their hands outward during the catch.<span style="mso-spacerun: yes;"> </span>Have them sweep their hands inward until the
fingers touch.<span style="mso-spacerun: yes;"> </span>They should then
accelerate the press backward with the fingers touching as long as possible
until they separate for recovery.<span style="mso-spacerun: yes;"> </span>(Brent
Rutemiller – S.A.C.)</span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>FIST SWIM FLY</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Swimming butterfly with
the fist closed forces the swimmer to “grab the barrel” with the entire arm and
helps with the high elbow catch.<span style="mso-spacerun: yes;"> </span>(Edinboro University)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>HAND TOUCH DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers swim full
fly stroke touching their hands together at the point where the hands enter the
water.<span style="mso-spacerun: yes;"> </span>This drill will help eliminate
the problem of entering and beginning the pull too wide.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>HEAD UP DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill helps to
correct a swimmer whose entry is too narrow.<span style="mso-spacerun: yes;">
</span>The swimmer swims butterfly with his/her head up while doing flutter
kick.<span style="mso-spacerun: yes;"> </span>They should do four fly strokes like
that followed by four strokes of regular butterfly with a dolphin kick.<span style="mso-spacerun: yes;"> </span>(Bill Thompson – S.J.A.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>PRESS-UPS DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers press up
on the gutter with a single dolphin kick.<span style="mso-spacerun: yes;">
</span>They should accelerate on the way up.<span style="mso-spacerun: yes;">
</span>This drill helps strengthen the upper body and emphasizes the coordination
of the kick and the pull.<span style="mso-spacerun: yes;"> </span>(Sherwood
Watts – S.Y.S.)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(6.)<span style="mso-spacerun: yes;"> </span>STRETCH DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This is a good drill
for the finish of butterfly races.<span style="mso-spacerun: yes;"> </span>The
swimmers do several finishes from about 12-15 yards from the wall while
concentrating on stretching into the wall with a strong kick and their head
down.<span style="mso-spacerun: yes;"> </span>(Dan Patton – B.S.L.)</span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(7.)<span style="mso-spacerun: yes;"> </span>SURFACE DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers work on
the pull pattern by sculling and working the press through.<span style="mso-spacerun: yes;"> </span>They should recover underwater and breathe
only during the pull.<span style="mso-spacerun: yes;"> </span>Be sure they snap
their wrists at the end of the pull.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(8.)<span style="mso-spacerun: yes;"> </span>THREE FRONT – THREE BACK DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers
streamline and do three half pulls in front until their fingers touch
underneath their chests.<span style="mso-spacerun: yes;"> </span>They then do
three finishes pressing back to the point of recovery, followed by three whole
strokes.<span style="mso-spacerun: yes;"> </span>(Dan Patton – B.S.L.)</span></div>
Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com1tag:blogger.com,1999:blog-2851590633873032456.post-7153162828840975152013-10-03T08:31:00.002-07:002013-10-03T08:31:11.306-07:00Breaststroke Drills<!--[if gte mso 9]><xml>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">BREASTSTROKE
DRILLS</span></u></b></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">KICKING
DRILLS</span></u></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>4 KICKS UNDERWATER/1 ON TOP</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should
take four kicks underwater before surfacing to take one kick on top of the
water.<span style="mso-spacerun: yes;"> </span>The swimmers should maintain a
tight streamline position during the entire drill.<span style="mso-spacerun: yes;"> </span>They should take a breath when they come to
the surface for the one kick on top.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>KICKING ON YOUR BACK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers kick
on their backs with their hands either at their side or extended in a
streamline position.<span style="mso-spacerun: yes;"> </span>Their knees should
remain underwater throughout the kick and they should concentrate on a good glide.<span style="mso-spacerun: yes;"> </span>This drill allows the swimmers to quickly
realize if they are pulling their knees up instead of pulling their feet back
to their rear-ends.<span style="mso-spacerun: yes;"> </span>This is also a good
stretch for the upper quads after a hard set.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>LINEUP DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Swimmers kick without a
board on their stomachs.<span style="mso-spacerun: yes;"> </span>They should
concentrate on getting their head down between their arms and their body
streamlined as they execute the propulsive phase of their kick.<span style="mso-spacerun: yes;"> </span>They should push down with their hands or use
a very small sculling motion to get a breath during the leg recovery.<span style="mso-spacerun: yes;"> </span>The purpose of this drill is to teach
swimmers to streamline their body during the propulsive phase of the kick.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>NO BOARD KICKING</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should
extend their arms backward beside their hips and attempt to touch their feet to
their hands as they finish the leg recovery and begin the propulsive phase of
the kick.<span style="mso-spacerun: yes;"> </span>This drill is done while the
swimmers are on their stomachs and is excellent for teaching the proper leg
recovery.<span style="mso-spacerun: yes;"> </span>As an advanced drill, this can
be done with the chin on the surface of the water.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>VERTICAL KICKING</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers kick
vertically in deep water.<span style="mso-spacerun: yes;"> </span>They should
keep their hands out of the water and concentrate on a fast kick turnover.</span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">STREAMLINING
& PULLOUT DRILLS</span></u></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>MULTIPLES DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers take
two or three pullouts off of each wall.<span style="mso-spacerun: yes;">
</span>This drill is great for fast 25s or 50s or as a part of longer
sets.<span style="mso-spacerun: yes;"> </span>(Dan Patton – B.S.L.)</span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>1 PULL/3 KICKS or 1 PULL/2 KICKS</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – During the kicks the
swimmers should maintain a tight streamline position with their heads tucked
down between their arms.<span style="mso-spacerun: yes;"> </span>This drill is
good for reinforcing the streamline at the end of the stroke.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>PULLOUT PROGRESSION</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should
push off the wall in a streamline position and glide to the surface.<span style="mso-spacerun: yes;"> </span>The next step is to push off the wall, pull,
and glide to the surface.<span style="mso-spacerun: yes;"> </span>They should
then push off the wall, pull, kick, and then take a second pull exploding out
of the water as high as possible.<span style="mso-spacerun: yes;"> </span>(Tom
Himes – N.B.A.C.)</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>STEP DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill is done during a set of 25s
breaststroke.<span style="mso-spacerun: yes;"> </span>On the first one they
should take three pullouts.<span style="mso-spacerun: yes;"> </span>On the
second one they should take two pullouts, and on the third 25, they should take
one pullout.<span style="mso-spacerun: yes;"> </span>Then repeat.<span style="mso-spacerun: yes;"> </span>This drill helps to condition the swimmers to
take full pullouts off each turn.<span style="mso-spacerun: yes;"> </span>Kathy
McKee – D.S.C.)</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>3-2-1 DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This is a 200 yard drill that can be used to
improve distance per stroke and emphasize proper streamlining.<span style="mso-spacerun: yes;"> </span>The swimmers swim 50 yards with a three-count
glide.<span style="mso-spacerun: yes;"> </span>Then 50 yards with a two-count
glide and 50 yards with a one-count glide.<span style="mso-spacerun: yes;">
</span>They should hold a tight streamline position while gliding.<span style="mso-spacerun: yes;"> </span>They finish the 200 with a 50 of full stroke
breaststroke.<span style="mso-spacerun: yes;"> </span>(Bill Miller – C.U.)</span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">UNDERWATER
PULLING DRILLS</span></u></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>BREASTSTROKE PULL – FLUTTER KICK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should
pull breaststroke while doing a rapid flutter kick.<span style="mso-spacerun: yes;"> </span>This drill is good for increasing
turnover.<span style="mso-spacerun: yes;"> </span>The swimmers should emphasize
fast hands and fast feet. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>ELBOW SQUEEZE DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should
swim 25s concentrating on squeezing their elbows together in front of their
chests.<span style="mso-spacerun: yes;"> </span>They should shrug their
shoulders in order to lift the body high out of the water and to speed up
recovery.<span style="mso-spacerun: yes;"> </span>(Brent Rutemiller – S.A.C.)</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>HALF-PULL BREASTSTROKE</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers do a half
pull so that their arms stay in front and are fast from the end of the up sweep
to the end of recovery.<span style="mso-spacerun: yes;"> </span>This is a good
drill to prevent over-pulling.<span style="mso-spacerun: yes;"> </span>(Dan
Patton – B.S.L.)</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>HAND SPEED DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers swim
with their hands laced together and fully extended.<span style="mso-spacerun: yes;"> </span>They should bounce their hands off their
chests and recover as quickly as possible.<span style="mso-spacerun: yes;">
</span>The swimmers should bounce their hands off their chests three times
along with doing one kick with a two-count glide.<span style="mso-spacerun: yes;"> </span>The fourth time they should pull, kick, and
glide to a count of two.<span style="mso-spacerun: yes;"> </span>(Sherwood Watts
– S.Y.S.)</span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>OUT-SLOW, IN-FAST DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Swimmers pull in a
horizontal position during this drill.<span style="mso-spacerun: yes;">
</span>They sweep out with their arms slowly and gently until the water is
behind their arms and then scull in fast and hard.<span style="mso-spacerun: yes;"> </span>This is an excellent drill for teaching
swimmers how to make a good catch and to emphasize the phase of the arm stroke
where propulsive force belongs, that is, in the insweep.<span style="mso-spacerun: yes;"> </span>(Ernest W. Maglischo – C.S.U. – Chico)</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(6.)<span style="mso-spacerun: yes;"> </span>PULLING IN AN INNERTUBE</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The tube should be
placed just under the armpits and should be large enough for the swimmer to
move relatively freely.<span style="mso-spacerun: yes;"> </span>This helps to
create a natural arm pull and the sculling action.<span style="mso-spacerun: yes;"> </span>(Edinboro
University)</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(7.)<span style="mso-spacerun: yes;"> </span>PULLING WITH PADDLES AND LEG TUBES</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This will help to
develop strength for longer breaststroke races.<span style="mso-spacerun: yes;">
</span>Sets such as 6 x 150 or 5 x 200 will help accomplish the needed effect.</span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(8.)<span style="mso-spacerun: yes;"> </span>SCULLING PROGRESSION DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The first step is to
have the swimmers scull while upright in deep water.<span style="mso-spacerun: yes;"> </span>Next, have them scull on their stomachs with
their hands out in front.<span style="mso-spacerun: yes;"> </span>They should
start narrow and progress to wider sculling.<span style="mso-spacerun: yes;">
</span>Then, while still on their stomachs and with their elbows up and
forward, they should scull their hands in and out quickly and up underneath
their chin.<span style="mso-spacerun: yes;"> </span>The sculling should resemble
windshield wipers.<span style="mso-spacerun: yes;"> </span>This drill can be
used to help the swimmers feel the sculling action of the stroke.<span style="mso-spacerun: yes;"> </span>(Kathy McKee – D.S.C.)</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(9.)<span style="mso-spacerun: yes;"> </span>3 PULLS/1 KICK or 2 PULLS/1 KICK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers legs
should remain straight during the pulls.<span style="mso-spacerun: yes;">
</span>They should concentrate on a strong pull.<span style="mso-spacerun: yes;"> </span>(Edinboro
University)</span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(10.)<span style="mso-spacerun: yes;"> </span>3 PULLS – 3 WHOLE STROKES</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – During the three pulls,
the swimmers should not kick at all, letting their legs drag behind them. <span style="mso-spacerun: yes;"> </span>This drill helps to reinforce the carry-over
between drills and the whole stroke.<span style="mso-spacerun: yes;"> </span>(Edinboro University)</span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">TIMING
DRILLS</span></u></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>BREASTSTROKE PULL – DOLPHIN KICK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill can be done
with or without fins.<span style="mso-spacerun: yes;"> </span>It gives the
feeling of moving over the bow wave and riding downhill.<span style="mso-spacerun: yes;"> </span>This drill can be used to enhance timing and
rhythm and to speed up the arm stroke.</span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>RUSSIAN BUILD UP DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill can be done
as 75s or as 150s.<span style="mso-spacerun: yes;"> </span>This should not be
done slowly, this should be done at a very quick pace.<span style="mso-spacerun: yes;"> </span>Have the swimmers do a 25 pull only/25 doing
2 pulls and 1 kick/25 swim.<span style="mso-spacerun: yes;"> </span>Then they do
a 25 kick only/25 doing 1 pull and 2 kicks/25 swim.<span style="mso-spacerun: yes;"> </span></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>STROKE COUNT DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill is done
during a set of 25s or 50s.<span style="mso-spacerun: yes;"> </span>The swimmers
should try to drop the number of strokes taken by emphasizing the pull, the
kick, and the reach.<span style="mso-spacerun: yes;"> </span>Counting strokes
per lap tends to help the swimmers concentrate on reaching and making a full
recovery before starting the next stroke.<span style="mso-spacerun: yes;">
</span>(Tom Himes – N.B.A.C.)</span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>TIMING DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers take a
full breaststroke cycle and a 2-3 second glide in a streamline position.<span style="mso-spacerun: yes;"> </span>Then repeat with the glide cut down to 1-2
seconds.<span style="mso-spacerun: yes;"> </span>They should then take a normal
stroke and repeat.</span></div>
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<br /></div>
<br />Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com1tag:blogger.com,1999:blog-2851590633873032456.post-69206566083211229732012-12-05T06:02:00.001-08:002012-12-05T06:02:02.215-08:00How in the heck do the best get such an advantage off of the breakout?<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";">How in the heck do the
best get such an advantage off of the breakout? The answer is simple and
teachable.</span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";">1. Push off of the wall
with an excellent stream line. </span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";"><br />
2. Use your push off and your underwater dolphin kicks to get under the wake
created on the surface of the water. </span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";"><br />
3. Begin to breakout by pulling with the bottom arm on the second to last
dolphin kick. </span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";"><br />
4. Continue your arm pull with an additional dolphin kick </span></div>
<div style="line-height: 12.0pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "Arial","sans-serif";"><br />
5. When the hand has reached the hip, conclude your dolphin kick and begin your
flutter kick. </span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Arial","sans-serif"; font-size: 12pt;">For any race, the
breakout is crucial to maintaining speed during the transition from the
underwater to the swimming portion. For backstroke and freestyle, it is also
the time when swimmers must change from dolphin kick to flutter kick.
Conventional wisdom says that this change should happen when the swimmer
initiates his or her first arm stroke. However, many of our best National Team
athletes have found great success using a technique we call the “Bonus Kick.”</span></div>
<div class="MsoNormal" style="line-height: 12.0pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 115%;">The
bonus kick is an extra dolphin kick used during the first arm pull on either
backstroke or freestyle to help the swimmer “pop-up” through the surface of the
water before they begin the flutter kick. As seen in the video clip below, the
flutter kick does not begin until the first arm pull has finished down at the
swimmer’s side</span></div>
Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-83873268933128770082012-06-12T05:40:00.001-07:002012-06-12T05:40:01.077-07:00Turns - "Practice" TurnsTo swim your fastest, one thing you always have to keep in mind is
how FAR you swim. Swimming straight in a race means you're swimming the
shortest route possible to the finish.<br />
<b>Why Do It:</b><br />
Bad habits can form in practice without the swimmers really being at
fault. Being aware of what's happening can help you control your own
destiny.<br />
<b>How to Do It:<br />
1. </b><b> </b>When you're swimming in a crowded lane, chances are you're biggest job on a turn is to avoid the other swimmers.<br />
<b>2.</b> Most swimmers approach the wall directly, and then, as they
exit the wall, they veer out of the way of the swimmer behind them.
This builds the habit of always pushing off at an angle and can lead to
circle swimming in races.<br />
<b>3.</b> If you can, when the swimmer in front of you pushes off, try to get your feet on the cross to limit the push angle.<br />
<b>4.</b> The best solution is to veer across the lane prior to your turn so that you can practice a straight push off each time.<br />
<b>How to Do It Really Well (the Fine Points):</b><br />
Teach your lanemates how to approach and leave the walls with more
thought. Working as a team in developing better technique can lead to
higher success rates for everyone.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-16472747674702595102012-06-12T05:38:00.000-07:002012-06-12T05:38:19.089-07:00Turns - Practice PushoffsSwim practice is always a great place to actually... practice... techniques that you'll be using in races.<br />
<b>Why Do It:</b><br />
Typically, people miss opportunities to fine tune the small aspects of
swimming just by being instinctual, and going through the motions.
Focusing on how you come off the walls when you turn, during your
pushoffs, can make your turns better.<br />
<b>How to Do It:<br />
1. </b> Think about how you come off the walls when you turn on all strokes.<br />
<b>2. </b> Typically, the head will be looking back at the wall, or will be tucked between the arms.<br />
<b>3.</b> On a turn, you shouldn't ever be facing forward.<br />
<b>4.</b> Have one hand on the wall, feet placed about where they would rotate to during a standard turn.<br />
<b>5. </b> When it's time to leave, release the hand holding the wall, and drop down into streamline.<br />
<b>6. </b> Push off, and rotate to your dolphin kick, or underwater breakout angle.<br />
<b>How to Do It Really Well (the Fine Points):</b><br />
When filming swimmers during practice, I notice that backstrokers
typically practice the most correct technique in regard to pushoffs
because they're leaving in the most accurate position. Swimmers doing
other strokes generally leave the wall flat, which you'd never do. When
you think about the other strokes, leaving the wall on your side helps
you to understand how to initiate your dolphin, or how to get to flat on
breaststroke.<br />
Failure to practice this on a regular basis just means you're missing an opportunity to get a bit sharper.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-84370884838557648572012-06-12T05:36:00.000-07:002012-06-12T05:36:55.015-07:00Turns - How Many Dolphins?Even though the majority of time at swim practice is spent going back
and forth, it's the switching from one direction to the other that is
more important than ever.<br />
Coaches can say it until they're blue in the face: The fastest
you'll ever be going in a race is when you're leaving a wall... either
starts or turns. Since you have so much opportunity to practice
turns... you should probably do it.<br />
<b>Why Do It:</b><br />
Switching the sport of swimming from a guessing game to a habit and
system will help you improve in both your knowledge and performance. It
will take time, consistent practice, and the help of your coach or
another swimmer.<br />
<b>How to Do It:<br />
1. </b> Set a mark on the bottom of the pool. It doesn't have to be
anything exact, but it needs to be a permanent mark so you have a
standard to reach when you practice.<br />
<b>2.</b> To find out exactly how many kicks you'll need to maintain your momentum, create a progression.<br />
<b>3. </b> Start with one dolphin, which for most isn't enough, then swim to your mark.<br />
<b>4. </b> Progress this by adding one dolphin until you're either at your mark or you simply run out of momentum.<br />
<b>5. </b> We added dolphins until we got to five.<br />
<b>How to Do It Really Well (the Fine Points):</b><br />
You can practice this based just on feel, but if you want to really know
what's the best for you, you'll need to add a time factor. Have your
coach or friend time you from the wall to the mark. You'll then have to
determine, over time, which solution is going to be the one that allows
you to continue to swim at your pace with the most efficiency.<br />
While you may be the fastest with four or five kicks, the day you add
this to your practice, you'll quickly realize it's not easy to do.
You'll have to build this up over time, so consistency will count for a
LOT. This works for both starts and turns.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-15821944548331174702012-06-12T05:33:00.001-07:002012-06-12T05:33:57.297-07:00Starts - Cullen Jones Box JumpsWant to develop a great start that gets you to the other end in about 10 seconds? Learn to jump like Cullen Jones!<br />
<b>Why Do It:</b><br />
How quickly you leave the blocks is part of the race. Entering the water with power and speed is a good thing!<br />
<b>How to Do It:<br />
1. </b> First, whenever doing dryland exercises, make sure you're supervised by your coach or a professional. Safety first.<br />
<b>2.</b> There are boxes, or platforms, specifically made for this
exercise. Pick one that's easy for you to step up on. If you can step
up on it, you can step down off it.<br />
<b>3.</b> Stand in a power position, with your feet about shoulder width apart.<br />
<b>4.</b> Jump UP on to the platform, and then step back down.<br />
<b>5.</b> Repeat.<br />
<b>How to Do It Really Well (the Fine Points):</b><br />
Use your arms to help gain a bit of momentum. Try to land on the box as
softly as possible. When you've mastered the box at the current
height, try a higher box... or create your own challenge.<br />
<br />
http://www.goswim.tv/entries/6314/starts---cullen-jones-box-jumps.html<a href="http://www.goswim.tv/entries/6314/starts---cullen-jones-box-jumps.html">http://www.goswim.tv/entries/6314/starts---cullen-jones-box-jumps.html</a><br />
<br />Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-3809345334485199732012-06-04T10:06:00.002-07:002012-06-04T10:06:20.941-07:00Butterfly Drills<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>BORO DIVE DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers dive in,
streamline, and take two full strokes with a strong kick.<span style="mso-spacerun: yes;"> </span>They should emphasize driving the chest
forward at the top of the stroke.<span style="mso-spacerun: yes;"> </span>This
drill is great for getting the body to surge and the feeling of the
stroke.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>BROKEN 100s</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill is done as a set of 4 x
100s.<span style="mso-spacerun: yes;"> </span>The first one is 25 right arm only
and 75 full stroke.<span style="mso-spacerun: yes;"> </span>The second 100 is 25
left arm only and 75 full stroke.<span style="mso-spacerun: yes;"> </span>The
third 100 is 75 right arm only and 25 full stroke.<span style="mso-spacerun: yes;"> </span>And the fourth 100 is 75 left arm only and 25
full stroke.<span style="mso-spacerun: yes;"> </span>The swimmers should concentrate
on a clean entry at shoulder width, arms slightly flexed at entry, and a good
underwater stretch.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>COMBO DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers take two left arm fly
pulls, two full fly strokes, two right arm fly pulls, and two full fly
strokes.<span style="mso-spacerun: yes;"> </span>They should not breathe during
the two full strokes.<span style="mso-spacerun: yes;"> </span>This drill is good
for timing and instills confidence in the swimmers in their stroke.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>EXPLOSION SPRINT</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This is a short
distance sprint for beginners to learn the timing of the stroke.<span style="mso-spacerun: yes;"> </span>They should emphasize the snap at the end of
the stroke to help initiate the recovery.<span style="mso-spacerun: yes;">
</span>Short sprints will give young swimmers success and eventually confidence
to begin longer efforts.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>4-4 DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers do four kicks followed
by four full strokes.<span style="mso-spacerun: yes;"> </span>This drill helps
teach the carryover between the kick to the full stroke.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(6.)<span style="mso-spacerun: yes;"> </span>FOUR STROKES DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Timing tends to fall
off when swimmers tire so have them take four full strokes then some type of
drill for the rest of the length.<span style="mso-spacerun: yes;"> </span>They
should try to build up to 6, 8 , and 10 strokes.<span style="mso-spacerun: yes;"> </span>This can be used for distance fly sets of 200
or 300 yards.<span style="mso-spacerun: yes;"> </span></span></div>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-70978428727077548892012-06-04T09:58:00.001-07:002012-06-04T09:58:12.090-07:00BUTTERFLY: PULL WATER BACK; DON’T WORRY ABOUT PULL PATTERNTeaching and coaching a specific butterfly pull pattern has been
popular for a long time, maybe for as long as the stroke has existed.
Film study of the USA National Team and many of the world’s best has
proven one thing though: there are different pull patterns among the
best butterfliers in the world. <br />
<br />
So what does that mean? <br />
<br />
*** <br />
<br />
Like so many swimmers and coaches, I have always believed that the
ideal fly pull looked like a keyhole – the hands go wide then narrow
(making the shape of a circle), and then pushes straight back to finish
off the keyhole shape. <br />
<br />
Upon working at USA Swimming, I noticed there are many variations of
this. Some pulls have a very distinct keyhole shape while others are
more straight back. Some pulls are very wide in the beginning, while
others aren’t. Some pulls are so narrow at the finish that the hands
nearly touch, while others never pull underneath the body at all. <br />
<br />
With so much exposure to the best swimmers in the world, I decided to
put that theory to the test with extensive video analysis. Here is what
I found: <br />
<ul>
<li><strong>The pull pattern has nothing to do with gender, strength, or sprint/distance fly</strong>.
<ul>
<li>I always thought that male athletes and stronger flyers would have a certain type of stroke…but nope! Believe me, I looked. </li>
</ul>
</li>
<li><strong>The pull pattern is related to how deep a swimmer presses with their chest.</strong>
<ul>
<li>(<em>For more information about the chest press: </em><a href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=2175&itemid=4263&mid=11657">www.usaswimming.org/ViewNewsArticle.aspx?TabId=2175&itemid=4263&mid=11657</a>). </li>
<li>If a swimmer pressed deep (with the chest and head deeper than the arms), the pull pattern was keyhole-shaped. </li>
<li>If a swimmer didn’t press deep (and pressed forward and
flatter), the pull pattern was straighter (not as wide at the beginning,
and not as narrow at the end). </li>
</ul>
</li>
<li><strong>No matter what the pull pattern, the palms of the hands were always facing back towards the feet.</strong>
<ul>
<li>Moving the hands wide or narrow still meant the palms were facing back – never facing to the outside or inside.</li>
</ul>
</li>
</ul>
This is what I would generally advise swimmers and coaches to focus on: <br />
<ol>
<li>Push water towards the feet </li>
<li>Press the body forward </li>
<li>Get a good catch </li>
</ol>
Don’t focus on a specific pull pattern. If you do the three things above, the pull pattern you have is the best one for you. <br />
<br />
For more tips from the National Team High Performance staff, visit the <a href="http://www.usaswimming.org/DesktopDefault.aspx?TabId=2175&Alias=Rainbow&Lang=en" target="_blank">National Team High Performance Tips archive</a>.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-50869218287405692012012-05-29T05:35:00.000-07:002012-05-29T05:35:01.828-07:00Freestyle Drills to Improve Swimming Technique<ul>
<li>
<b>Catch-up</b>: to isolate one arm, to practice a long stroke and a long body position.
<ul>
<li>Swum like regular freestyle, except one arm is stationary,
always extended forward (front arm), pointing toward the destination,
while the other arm performs the stroke (working arm).</li>
<li>When the working arm moves forward and "catches-up" with the stationary arm, they change places.</li>
</ul>
</li>
<li><b>3/4 Catch-up</b>: Just like full catch-up, except the
stationary (front) arm begins to work or move before the other arm fully
"catches-up" - it begins to move after the working arm is about 3/4 of
the way through a full arm motion.</li>
<li>
<b>Catch-up with a board</b>: Just like regular catch-up, only your front hand is holding a kick board.
<ul>
<li>As the arms trade places, they hand off the board to each other.</li>
<li>You can substitute a pencil - or anything else that won't make you sink.</li>
</ul>
</li>
<li>
<b>Fingertip Drag</b>: to promote a high elbow recovery and to make you aware of your hand position during recovery.
<ul>
<li>Swum like regular freestyle, except your fingertips never leave the water as your arm moves forward during the stroke recovery.</li>
<li>You drag your fingers forward through the water, slightly off
to the side of your body, focusing on good body roll and keeping your
elbows pointed up.</li>
<li>Change how much of your hand stays in the water: fingertips, hand, wrist, even your whole forearm.</li>
</ul>
<br />
<ul>
<li>
<b>10/10 (simple)</b>: to promote good body roll and head alignment
(when you add breathing - see the next drill). This looks like regular
freestyle in very slow-motion. If you flip over and keep your nose
pointing up while you do this drill, it works for backstroke.
<ul>
<li>One arm is extended forward, pointing toward your destination (front hand).</li>
<li>The other is backwards, pointing toward where you just left (back hand), with the arm resting against the edge of your body.</li>
<li>You should be on your side, with the back hand side of your
body up, the front hand side of your body down (toward the bottom of the
pool).</li>
<li>Your ear should be against your front hand shoulder, chin in
line with your chest, eyes sideways (or even up a bit), mouth out of the
water (so you can breath).</li>
<li>Take 10 kicks, then stroke, so that your body rolls and your hands switch places.</li>
<li>The front hand takes a stroke underwater and finishes against your side, becoming the back hand.</li>
<li>The back hand recovers over the surface of the water, becoming the front hand.</li>
<li>Your head switches, rotating with your body (rolling down into
the water and then up on the other side), and you continue, taking 10
more kicks, then everything switching again.</li>
<li>When you have this drill figured out, move onto the next step, adding breathing (see the next drill).</li>
</ul>
</li>
<li>
<b>10/10 (add breathing)</b>: just like regular 10/10 but you change
your head alignment to mimic a relatively normal swimming position for
freestyle. You look where you are going!
<ul>
<li>Place your head so your cheek is against your front hand shoulder, eyes sighting down your front arm toward your destination.</li>
<li>You need to roll your head to breath, then reestablish its position looking forward along the front arm.</li>
<li>The breath should be taken away from the recovering arm (the
one that is changing from back to front) just as that hand goes in the
water; as your body rolls, roll your head with it.</li>
<li>As you get better at this drill, play with decreasing the
number of kicks taken while on each side of your body until you can move
smoothly from the slow-motion drill (10/10) into regular speed
freestyle (3/3 for a "six-beat" kicker)</li>
</ul>
</li>
<li>
<b>Fist</b>: to promote "feel" for the water. Swum like regular freestyle, except you hold either one or both of your hands in a fist.
<ul>
<li>Vary the pattern and the number of strokes that you are "fisted."</li>
<li>When you unclench your hand, you should notice a difference in
pressure on your hand - use this feeling to keep your hand holding
water as you move through your pull pattern.</li>
<li>When you are clenched, you should also try to press on the
water with the inside (palm side) of your forearm - think of the lower
arm, from elbow to wrist, as an extension of your hand. And don't forget
body roll!</li>
</ul>
</li>
<li>
<b>One-arm</b>: to focus on one arm at a time.
<ul>
<li>Swum like regular freestyle, except only one arm is moving.</li>
<li>The other arm is stationary, either forward (front hand) or backwards, against your side (back hand).</li>
<li>The moving hand takes a series of strokes, each arm performing a set number of pulls before they switch roles.</li>
<li>Practice this drill with the stationary arm in both positions.</li>
<li>When your stationary arm is on your side, breath toward that side (away from the moving arm).</li>
<li>When your stationary arm is forward, breath away from it (toward the arm doing the work).</li>
<li>Again, time the breathing so that as your body rolls, your
head rolls with it for a breath, then your head should return to its
forward alignment.</li>
</ul>
</li>
</ul>
<br />
</li>
</ul>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-83206215645141108312012-05-29T05:32:00.001-07:002012-05-29T05:32:34.663-07:00KEY TECHNIQUE POINTS FOR THE DOLPHIN KICKWith more and more swimmers around the world using the dolphin kick
as a huge weapon in races, what are the key technique points to have the
best dolphin kick? Many people point to hip movement as being the most
critical, but the leg motion and position are equally – if not more –
important.
<br />
<br />
<em>These bullet points are a preview to the online clinic that I’ll
be giving on Thursday April 12 at 11am MST on dolphin kicking that will
include video examples and further details. To register, sign up </em><a href="http://www.usaswimming.org/DesktopDefault.aspx?TabId=1920&Alias=Rainbow&Lang=en" target="_blank"><em>here</em></a><em>.</em><br />
<em></em><br />
<em>If you are unable to attend the clinic or if the clinic fills up,
a recording of the clinic will be available at the above link at a
later date.</em> <br />
<br />
Dolphin kick technique highlights: <br />
• While I believe that hip movement is important, the propulsion is definitely coming from the extension of the legs. <br />
• The knees must bend and drive forward in order to set up the kick.
From that, the legs then whip forward to a complete extension. This
movement is powered by the quadriceps. Just like kicking a soccer ball
or football. <br />
• It should be a forward kick, meaning that the toes should be in
front of the body at the finish of the kick. See images below. <br />
• For the duration of the leg whip, the core should be tense and
locked in. With this core tension, the hips move backwards in a
controlled manner…like it’s resisting the leg movement. <br />
• The hip movement / core tension does two things: (1) provides
stability for the leg motion and (2) makes sure the kick moves the
swimmer forward (as opposed to up or down). <br />
• Many swimmers move the hips back too much because that’s their
focus. Too much hip movement prevents the legs from catching and
whipping as much water as possible. <br />
• Upper body movement varies among the best kickers. Sometimes it can
help a swimmer get the legs and hips right. A swimmer can definitely
bend the upper body forward too much, which is often caused by lifting
the hips up too much to set up the kick. <br />
The images below show the position of the legs at the finish of the dolphin kick. The toes are in front of the body line. <br />
<br />
<img alt="Dolphin Kick Bodyline, A" src="http://www.usaswimming.org/_Rainbow/images/_Tips%20and%20Training/dolph-kick-A.gif" style="border-style: solid; border-width: 1px;" /><br />
<img alt="Dolphin Kick Bodyline, B" src="http://www.usaswimming.org/_Rainbow/images/_Tips%20and%20Training/dolph-kick-B.gif" style="border-style: solid; border-width: 1px;" />Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-35230064747293754742012-05-21T09:41:00.003-07:002012-05-21T09:42:06.835-07:00A FRACTION OF A SECOND: THE IMPORTANCE OF A GOOD FINISHhttp://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=4361&mid=11997<a href="http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=4361&mid=11997">http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&Alias=Rainbow&Lang=en&ItemId=4361&mid=11997</a><br />
<br />
How important is the finish of the race? How many times does a race
come down to a fraction of a second? At the 2009 World Championships in
Rome, Team USA had seven fourth-place finishes, six ninth-place
finishes, and one 17th place finish. Some of these finishes were not
within striking distance, but a mis-judged finish this summer could mean
the difference between a spot on the Olympic Team or just missing out
on an Olympic medal. <br />
<br />
As we are quickly approaching the pinnacle of the quad, here are some examples of good finishes for each stroke:Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-57805537177081705932012-05-21T09:29:00.001-07:002012-05-21T09:29:02.696-07:00Breaststroke Drills<h2>
Breaststroke Drills</h2>
<b>Two-Count Glide Drill</b><br />
Hold the streamlined (<i>stretched</i>) position of the stroke for a
full count of two (one aligator-two aligator). Keep your head down and
neck straight. In the breaststroke, be sure not to stop your hands under
your body, but only in the extended position. Then, start the pull <i>slowly</i>,
pitching the hands outward until they are shoulder width apart, and
then accelerate your hands through the power phase (the in sweep),
continuing all the way through to the recovery.<br />
It's a good idea to combine this drill with double underwater
pull-outs to increase the feel of gliding in the streamline position.<br />
<br />
<b>Two-Kick / One-Pull Drill</b><br />
Hold the streamline for a second kick in each stroke. While doing
the second kick, allow your hands to separate slowly to press your head
and chest lower in the water. Keep your chin down, and look down at the
bottom of the pool. This will prepare you for a more powerful in-sweep
and recovery.<br />
<br />
<b>Two-Pull / One-Kick Drill</b><br />
Take a powerful pull swinging the hips forward and under your torso
and then throw your hands into the recovery / streamline while making
an exaggerated dolphin kick. Repeat the powerful pull but kick a
breastroke kick. Alternate between the two kicks. Notice that the hip
motion should be identical between the dolphin kick and breastroke kick.<br />
<br />
<b>One-Pull / Dolphin-Kick / One-Kick Drill</b><br />
As with the drill above, take one powerful pull and throw the hands
into the recovery while executing a strong dolphin kick. Then, hold the
streamline position with the upper body and arms as you execute a
powerful breastroke kick. This drill also emphasizes the undulation of
the hips, streamline position of the arm recovery, and power of the
kick.<br />
<br />
<b>Opposite Hand / Foot Drill</b><br />
Pull with your left hand only, keeping your right arm extended out
front, and kick with your right leg only, keeping your left leg extended
out back. Repeat this drill using the right hand and left leg. This
drill takes practice, but you will gain a better feel for the
"short-axis" nature of the breastroke.Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-48919661747027074112012-05-07T05:30:00.000-07:002012-05-07T05:30:04.288-07:00Backstroke DrillsHere are this weeks set of Drills - Backstroke - each drill is designed to work on an aspect of backstoke - Kick & Streamline, Recovery, Shoulder Roll & Head Position, and Underwater Pull.<br />
<br />
<span style="font-size: small;"><u><b>Kick & Streamline</b></u></span><br />
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>DOLPHIN KICK DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers do
dolphin kick underwater for sections of repeat 100s or 200s.<span style="mso-spacerun: yes;"> </span>They should hold a tight streamline position
during the kick.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;"><u><b><span><span>Recovery</span></span></b></u></span></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
<u><b><span style="font-size: 10pt;"><span><br /></span></span></b></u></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10pt;"><span></span></span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><span style="mso-spacerun: yes;"></span>(2.) KICK WITH HALF RECOVERY</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> – The swimmers lift
their thumb out of the water and recover to the midpoint.<span style="mso-spacerun: yes;"> </span>Then they stop and rotate their hand as if it
were the whole stroke.<span style="mso-spacerun: yes;"> </span>The swimmers
should then slowly lower their arm back to their side.<span style="mso-spacerun: yes;"> </span>This is then repeated with the other arm.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;"><u><b><span><span>Shoulder Roll & Head Position</span></span></b></u></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>KICK AND ROLL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Swimmers kick with
their arms at their sides.<span style="mso-spacerun: yes;"> </span>They roll
their body from one side to the other every 6 kicks.<span style="mso-spacerun: yes;"> </span>Be sure that they keep their heads still and
that the kick turns with the shoulders.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
<span style="font-size: small;"><u><b>Underwater Pull</b></u></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10pt;">(</span><!--[if gte mso 9]><xml>
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<![endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">4.)<span style="mso-spacerun: yes;"> </span>BENT ELBOW DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> – The swimmers
should kick with their arms at their sides.<span style="mso-spacerun: yes;">
</span>They bend their elbows to bring their hands to just under the surface of
the water.<span style="mso-spacerun: yes;"> </span>They then push the water
toward their feet snapping their wrist and hand at the finish.</span></div>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-12430179007584555912012-04-30T07:13:00.003-07:002012-04-30T07:13:26.022-07:00MISCELLANEOUS DRILLS<!--[if gte mso 9]><xml>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">These are some miscellaneous drills for swimmers to work on to help improve all areas - strokes, streamlines, turns. </span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "Comic Sans MS"; font-size: 10pt;">(1.)<span style="mso-spacerun: yes;"> </span>DISTANCE PER STROKE DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have your swimmers do a
set of 30 x 25s on 30 seconds.<span style="mso-spacerun: yes;"> </span>They
should descend their times in sets of three.<span style="mso-spacerun: yes;">
</span>The first 25 should be easy and the swimmers should count their
strokes.<span style="mso-spacerun: yes;"> </span>The second 25 should be a
little faster, but have the swimmers try to hold the same stroke count.<span style="mso-spacerun: yes;"> </span>The third 25 is still faster and they should
try to hold the same number of strokes.<span style="mso-spacerun: yes;">
</span>Then they start over on the fourth 25 with an easy pace.<span style="mso-spacerun: yes;"> </span>(Dick Bower)</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>PUSH DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should drive off the bottom
of the pool in deep water.<span style="mso-spacerun: yes;"> </span>Have them
hold a tight streamline position, kick, and stretch to the backstroke
flags.<span style="mso-spacerun: yes;"> </span>They should attempt to pop out of
the water as far as possible.<span style="mso-spacerun: yes;"> </span>This drill
will help swimmers get a strong push off of each turn.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>STREAMLINE KICK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should
streamline and kick 12.5 yards underwater.<span style="mso-spacerun: yes;">
</span>Have them concentrate on a fast kick.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>STREAMLINE DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – This drill is done
while the swimmers are lying on their backs on the floor.<span style="mso-spacerun: yes;"> </span>Their arms should be extended, hand over
hand, elbows squeezed in against the back of their ears.<span style="mso-spacerun: yes;"> </span>Their stomach and buttocks should be pulled
in.<span style="mso-spacerun: yes;"> </span>Be sure they keep their knees
straight and their toes pointed.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>TORPEDO DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers push
off the wall underwater and glide as far as they can.<span style="mso-spacerun: yes;"> </span>Stress to them that the push and the glide
are fundamental.<span style="mso-spacerun: yes;"> </span>Establish a standard
for distance for each swimmer.</span></div>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-40539385282213672712012-04-30T07:11:00.002-07:002012-04-30T07:11:46.379-07:00Butterfly DrillsHere are some new butterfly drills for swimmers to try during practice - each drill concentrates on one area of swimming butterfly - breathing, kicking, timing, underwater pull.<br />
<br />
<u><b>Breathing</b></u><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">(1.)<span style="mso-spacerun: yes;"> </span>BREATHING DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> – The swimmers swim
100s breathing every other stroke on the first length, every third stroke on
the second and<span style="mso-spacerun: yes;"> </span>third lengths, and every
other on the fourth length.<span style="mso-spacerun: yes;"> </span>Do not allow
for variations with the pattern during the drill.<span style="mso-spacerun: yes;"> </span></span><br />
<br />
<u><b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"><span>Kicking </span></span></b></u><!--[if gte mso 9]><xml>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>ONE UP DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers kick on
their sides with one arm up and the other arm at their side.<span style="mso-spacerun: yes;"> </span>They should concentrate on kicking both ways
and moving their feet quickly.<span style="mso-spacerun: yes;"> </span>This
drill helps to get the hips into the kick.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<u><b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"><span>Timing</span></span></b></u></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10pt;"><span></span></span><!--[if gte mso 9]><xml>
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<![endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">(3.)<span style="mso-spacerun: yes;"> </span>BROKEN 100s</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> – This drill is done as a set of 4 x 100s.<span style="mso-spacerun: yes;"> </span>The first one is 25 right arm only and 75
full stroke.<span style="mso-spacerun: yes;"> </span>The second 100 is 25 left
arm only and 75 full stroke.<span style="mso-spacerun: yes;"> </span>The third
100 is 75 right arm only and 25 full stroke.<span style="mso-spacerun: yes;">
</span>And the fourth 100 is 75 left arm only and 25 full stroke.<span style="mso-spacerun: yes;"> </span>The swimmers should concentrate on a clean
entry at shoulder width, arms slightly flexed at entry, and a good underwater
stretch. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<u><b><span style="font-family: "Comic Sans MS"; font-size: 10pt;">Underwater Pull</span></b></u></div>
<div class="MsoNormal" style="text-align: justify;">
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<![endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">(4.)<span style="mso-spacerun: yes;"> </span>FIST SWIM FLY</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> – Swimming butterfly
with the fist closed forces the swimmer to “grab the barrel” with the entire
arm and helps with the high elbow catch.</span></div>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-91725250835840102732012-04-24T07:47:00.000-07:002012-04-24T07:47:43.244-07:00Freestyle Drills<link href="file:///C:%5CDOCUME%7E1%5Cchaywood%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><!--[if gte mso 9]><xml>
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<b><span style="font-family: "Comic Sans MS"; font-size: 10pt;">Here are four freestyle drills that concentrate on the 4 areas of freestyle - Breathing, Kicking and streamlining, Recovery and Entry, and Underwater Pulling. </span></b></div>
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<br /></div>
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<b><span style="font-family: "Comic Sans MS"; font-size: 10pt;">(1.)<span> </span>BILATERAL BREATHING</span></b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"> – Have the swimmers
breathe every three or every five strokes.<span>
</span>This provides for stroke balance, promotes shoulder roll, and is a good
lead-up to hypoxic training.</span></div>
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<br /></div>
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<link href="file:///C:%5CDOCUME%7E1%5Cchaywood%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C03%5Cclip_filelist.xml" rel="File-List"></link><o:smarttagtype name="place" namespaceuri="urn:schemas-microsoft-com:office:smarttags"></o:smarttagtype><o:smarttagtype name="City" namespaceuri="urn:schemas-microsoft-com:office:smarttags"></o:smarttagtype><!--[if gte mso 9]><xml>
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<span style="font-family: "Comic Sans MS"; font-size: 10pt;">(<b>2.)<span> </span>6 – 6 TURNS</b> – The swimmers do a turn,
then push off on their back for six kicks.<span>
</span>They then turn to their side for six kicks before doing a bottom arm
pull.<span> </span>They must stay streamlined past
the flags during all the kicking.<span> </span><o:p></o:p></span></div>
<span style="font-family: "Comic Sans MS"; font-size: 10pt;"></span><br />
<link href="file:///C:%5CDOCUME%7E1%5Cchaywood%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C04%5Cclip_filelist.xml" rel="File-List"></link><o:smarttagtype name="place" namespaceuri="urn:schemas-microsoft-com:office:smarttags"></o:smarttagtype><o:smarttagtype name="State" namespaceuri="urn:schemas-microsoft-com:office:smarttags"></o:smarttagtype><!--[if gte mso 9]><xml>
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<b><span style="font-family: "Comic Sans MS"; font-size: 10pt;">(3.)<span> </span>ARMPIT DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"> – The swimmers should
touch their armpit during recovery.<span> </span>They
should concentrate on keeping their elbows up and sliding their hands close to
the body.<span> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10pt;"><span> </span></span><link href="file:///C:%5CDOCUME%7E1%5Cchaywood%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C05%5Cclip_filelist.xml" rel="File-List"></link><!--[if gte mso 9]><xml>
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<b><span style="font-family: "Comic Sans MS"; font-size: 10pt;">(4.)<span> </span>CATCH-UP STROKE</span></b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"> – The swimmers pull with
one arm while the other arm remains outstretched in front.<span> </span>They should recover with a high elbow until
both hands touch together in front. <span> </span>This
is continued one arm, then the other.<span>
</span>The swimmers need to have a steady kick and breathe every three strokes
throughout the drill.<span> </span>This drill also
helps to establish smoothness and hand acceleration at the back part of the
stroke.<span> </span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10pt;"><span>Freestyle Video Clips</span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10pt;"><span>1. David Marsh - Swimming Faster - Proper Body Position</span></span></div>
<a href="http://www.youtube.com/watch?v=ldBUIozuTuA&feature=relmfu">http://www.youtube.com/watch?v=ldBUIozuTuA&feature=relmfu</a><br />
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
2. Richard Quick - Championship Winning Walls - Turns for all strokes - Freestyle Flip Turn</div>
<a href="http://www.youtube.com/watch?v=1d3y-Ah_xp8&feature=relmfu">http://www.youtube.com/watch?v=1d3y-Ah_xp8&feature=relmfu</a><div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10pt;"></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Comic Sans MS"; font-size: 10pt;"><o:p></o:p></span></div>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-28547467185957811532012-02-06T06:55:00.000-08:002012-02-06T06:55:21.649-08:00Breaststroke DrillsThis weeks drills will focus on breaststroke. Sorry No Video links this week - as soon as I find some, I will post them.<br />
<br />
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<div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(1.)<span style="mso-spacerun: yes;"> </span>BREASTSTROKE PULL – FLUTTER KICK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should pull breaststroke while doing a rapid flutter kick.<span style="mso-spacerun: yes;"> </span>This drill is good for increasing turnover.<span style="mso-spacerun: yes;"> </span>The swimmers should emphasize fast hands and fast feet. </span></div><div class="MsoNormal" style="text-align: justify;"><br />
</div><div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(2.)<span style="mso-spacerun: yes;"> </span>ELBOW SQUEEZE DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should swim 25s concentrating on squeezing their elbows together in front of their chests.<span style="mso-spacerun: yes;"> </span>They should shrug their shoulders in order to lift the body high out of the water and to speed up recovery.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="text-align: justify;"><br />
</div><div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(3.)<span style="mso-spacerun: yes;"> </span>HALF-PULL BREASTSTROKE</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers do a half pull so that their arms stay in front and are fast from the end of the up sweep to the end of recovery.<span style="mso-spacerun: yes;"> </span>This is a good drill to prevent over-pulling.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="text-align: justify;"><br />
</div><div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(4.)<span style="mso-spacerun: yes;"> </span>HAND SPEED DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers swim with their hands laced together and fully extended.<span style="mso-spacerun: yes;"> </span>They should bounce their hands off their chests and recover as quickly as possible.<span style="mso-spacerun: yes;"> </span>The swimmers should bounce their hands off their chests three times along with doing one kick with a two-count glide.<span style="mso-spacerun: yes;"> </span>The fourth time they should pull, kick, and glide to a count of two.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="text-align: justify;"><br />
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</style> <![endif]--> </div><div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(5.)<span style="mso-spacerun: yes;"> </span>SCULLING PROGRESSION DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The first step is to have the swimmers scull while upright in deep water.<span style="mso-spacerun: yes;"> </span>Next, have them scull on their stomachs with their hands out in front.<span style="mso-spacerun: yes;"> </span>They should start narrow and progress to wider sculling.<span style="mso-spacerun: yes;"> </span>Then, while still on their stomachs and with their elbows up and forward, they should scull their hands in and out quickly and up underneath their chin.<span style="mso-spacerun: yes;"> </span>The sculling should resemble windshield wipers.<span style="mso-spacerun: yes;"> </span>This drill can be used to help the swimmers feel the sculling action of the stroke.<span style="mso-spacerun: yes;"> </span>(Kathy McKee – D.S.C.)</span></div><div class="MsoNormal" style="text-align: justify;"><br />
</div><div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(6.)<span style="mso-spacerun: yes;"> </span>3 PULLS/1 KICK or 2 PULLS/1 KICK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers legs should remain straight during the pulls.<span style="mso-spacerun: yes;"> </span>They should concentrate on a strong pull.<span style="mso-spacerun: yes;"> </span>(Edinboro University)</span></div><div class="MsoNormal" style="text-align: justify;"><br />
</div><div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(7.)<span style="mso-spacerun: yes;"> </span>3 PULLS – 3 WHOLE STROKES</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – During the three pulls, the swimmers should not kick at all, letting their legs drag behind them.<span style="mso-spacerun: yes;"> </span>This drill helps to reinforce the carry-over between drills and the whole stroke.<span style="mso-spacerun: yes;"> </span>(Edinboro University)</span></div><div class="MsoNormal" style="text-align: justify;"><br />
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</style> <![endif]--> </div><div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(8.)<span style="mso-spacerun: yes;"> </span>4 KICKS UNDERWATER/1 ON TOP</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – The swimmers should take four kicks underwater before surfacing to take one kick on top of the water.<span style="mso-spacerun: yes;"> </span>The swimmers should maintain a tight streamline position during the entire drill.<span style="mso-spacerun: yes;"> </span>They should take a breath when they come to the surface for the one kick on top.</span></div><div class="MsoNormal" style="text-align: justify;"><br />
</div><div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(9.)<span style="mso-spacerun: yes;"> </span>KICKING ON YOUR BACK</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers kick on their backs with their hands either at their side or extended in a streamline position.<span style="mso-spacerun: yes;"> </span>Their knees should remain underwater throughout the kick and they should concentrate on a good glide.<span style="mso-spacerun: yes;"> </span>This drill allows the swimmers to quickly realize if they are pulling their knees up instead of pulling their feet back to their rear-ends.<span style="mso-spacerun: yes;"> </span>This is also a good stretch for the upper quads after a hard set.</span></div><div class="MsoNormal" style="text-align: justify;"><br />
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</style> <![endif]--> </div><div class="MsoNormal" style="text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;">(10.)<span style="mso-spacerun: yes;"> </span>MULTIPLES DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10.0pt;"> – Have the swimmers take two or three pullouts off of each wall.<span style="mso-spacerun: yes;"> </span>This drill is great for fast 25s or 50s or as a part of longer sets.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="text-align: justify;"><br />
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</div>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-19470977038766159702012-01-17T10:08:00.000-08:002012-05-07T05:21:34.945-07:00Backstroke DrillsThis week - we will post some backstroke drills for swimmers to work on. All the drills for this week come from a book written by Coach David Stump. Dave is a very close friend of mine - we have known each other since the 5th grade, swam together, coached against each other, and coaches with each other.<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10pt;">ALL FLAGS DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"> – </span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10pt;">The swimmers kick backstroke in a streamline position. They must stay streamlined and underwater past the flags after each turn. </span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10pt;"> </span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10pt;">BOARD KICKING DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"> – </span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10pt;">This is a good drill to correct a pedaling motion in the kick. Swimmers kick while holding a board lengthwise over their thighs. If they hit the board with their thighs and knees, it indicates a pedaling motion in their kick. The board will lie quietly if the swimmers are kicking correctly</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10pt;">DOUBLE TOUCH RECOVERY</span></b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"> – </span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10pt;">The swimmers should be on their backs kicking with their arms at their sides. They then lift their hand through a full recovery to touch the water overhead before bringing their arm back to their side. This is done twice with the right arm, twice with the left arm, then two complete stroke cycles.</span><span style="font-family: "Comic Sans MS"; font-size: 10pt;"> </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10pt;">THUMB LIFT DRILL</span></b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"> – </span></div>
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<span style="font-family: "Comic Sans MS"; font-size: 10pt;">Swimmers kick with both arms at their sides. They should roll their shoulders and lift their hand 6-12 inches out of the water and then let it fall back into the water</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Comic Sans MS"; font-size: 10pt;">GOGGLES ON THE FOREHEAD</span></b><span style="font-family: "Comic Sans MS"; font-size: 10pt;"> – Have the swimmers swim a 25 with their goggles resting on their forehead. They should try to swim without them falling off. This drill forces the swimmers to maintain a steady head position. </span></div>
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Video Drills<br />
<h1 id="watch-headline-title" style="font-weight: normal;">
<span style="font-size: small;"><span class="" dir="ltr" id="eow-title" title="Backstroke swimming drills">Backstroke swimming drills - <a href="http://www.youtube.com/watch?v=pYErozl7SCs">http://www.youtube.com/watch?v=pYErozl7SCs</a></span></span></h1>
<h1 id="watch-headline-title" style="font-weight: normal;">
<span style="font-size: small;"><span class="" dir="ltr" id="eow-title" title="Backstroke swimming drills">Spin Drill - <a href="http://www.youtube.com/watch?v=h8iSwO6RKto&feature=endscreen&NR=1">http://www.youtube.com/watch?v=h8iSwO6RKto&feature=endscreen&NR=1</a> </span></span></h1>
<h1 id="watch-headline-title" style="font-weight: normal;">
<span style="font-size: small;"><span class="" dir="ltr" id="eow-title" title="Backstroke swimming drills">Wave Drill - <a href="http://www.youtube.com/watch?NR=1&feature=fvwp&v=F48k5fb33uM">http://www.youtube.com/watch?NR=1&feature=fvwp&v=F48k5fb33uM</a></span></span></h1>
<h1 id="watch-headline-title" style="font-weight: normal;">
<span style="font-size: small;"><span class="" dir="ltr" id="eow-title" title="Backstroke swimming drills">4 Back 3 Free Catch - <a href="http://www.youtube.com/watch?v=GiqKmjnxoU8&feature=relmfu">4 back 3 Free Catch</a></span></span></h1>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0tag:blogger.com,1999:blog-2851590633873032456.post-91145873003733339402012-01-04T10:33:00.001-08:002012-01-05T09:02:39.119-08:00Butterfly DrillThis month we are starting with = butterfly drills for X-Cel swimmers that can be used during drill sets in practice. Also attached is a link to some video drills.<br />
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<u><i><b><span style="color: purple;">Swimming Drills</span> - </b></i></u> <br />
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1. <u><b>Board Kicking</b></u> - Purpose - improve the 2nd kick due to limited undulation.<br />
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<i>Kick, maintaining a non-stop rhythm of 1-2-3-4-1-2-3-4, holding the top of the board</i><br />
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2. <u><b>"Big" Kick under</b></u> - purpose - improve the unduation in the 1st kick.<br />
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<i> Imitate dolphins by kicking underwater - hands at side - move the legs as one until, like the tail of a dolphin.</i><br />
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3. <u><b> Side Dolphin</b></u> - purpose - works both directions of the kick.<br />
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<i>Dolphin kick on the side with hands back at the thighs. Optional: Extend the arm closes to the bottom of the pool and place the other arm at the side. To work back flexibility, try drill in a streamline position.</i><br />
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4. <u><b>Corkscrew </b></u>- purpose - work both the upbeat and downbeat.<br />
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<i>4 Kicks on the stomach, 4 kicks on the right side, 4 kicks on the back, 4 kicks on the left side, repeat. Try to keep the kick continuous.</i><br />
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5. <u><b>Hands Back</b></u> - purpose - work on Rhythm<br />
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<i>Dolphin kick on the surface, with hands held at the side and without a breath or with "limited breathing". Focus on continous, "full range" kicking and life the hips out of the water.</i><br />
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<u><i><b>Video Clip - </b></i></u><br />
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Biondi Butterfly Drill - <a href="http://www.youtube.com/watch?v=rytpcq4X3TA">http://www.youtube.com/watch?v=rytpcq4X3TA</a><br />
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<i>This is the Biondi Drill used to develop timing when learning butterfly. Make sure your body is arched upwards before you pull. Also helps to learn a quiet recovery</i>. <br />
<i>The Biondi Drill is referenced in "Championship Swim Training" and is also referenced in the book "Swimming Made Easy" where they call is stoneskipper.</i><br />
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Second Kick<i> - <a href="http://www.youtube.com/watch?v=fJeENNNK5Iw&feature=relmfu">http://www.youtube.com/watch?v=fJeENNNK5Iw&feature=relmfu </a></i><br />
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<i> </i><span style="font-size: small;"><span class="" dir="ltr" id="eow-title" title="Swimming - Butterfly - 3-3-3 Thumb Drag"> </span></span><br />
<span style="font-size: small;"><span class="" dir="ltr" id="eow-title" title="Swimming - Butterfly - 3-3-3 Thumb Drag">Butterfly - 3-3-3 Thumb Drag - <a href="http://www.youtube.com/watch?v=vcXBaGI9pUE&feature=relmfu">http://www.youtube.com/watch?v=vcXBaGI9pUE&feature=relmfu</a></span></span>Coach Haywoodhttp://www.blogger.com/profile/05350451108290694198noreply@blogger.com0