Swim Drills

Progression: kick drill to focus on balance and body roll.

100m as 25 kick on side 10 kicks/1 stroke-25m 10k/3stroke-SSS-build to !!!

Dave Scott Drills: 4x300 (or 200) where the focus is on feeling the catch.

1) right arm with a paddle 2) left arm with paddle 3)paddles 4)swim

3/4: 3 strokes free directly into 4 strokes back Focus on body roll, especially when whipping from front to back. Teaches balance in the body roll. Focus on staying on top of the water.

3/2: 3 strokes free directly into 2 strokes back. Focus on body roll as above

CLP - centre line pull: Imagine a pole running from thetip of your head through the centre of the long axis of your body and out between your two big toes. Focus on grabbing water in front and then pulling along the length of the pole. Your thumb should contact your belly somewhere around your belly button.

One arm-focus on body roll: 3 strokes one arm -3 strokes free -3 strokes other arm repeat. Recovery arm can be in front with ear on shoulderor recovery arm can be by the side

ftg - finger tip drag: Focus on high elbow as finger tips drag through the water on the recovery. Similar to zipper, where thumb slides up side of body (like a zipper) during recovery

H2O - under water recovery: Visual feedback to help focus on the catch as you can see your arm the entire recovery

DPS - distance per stroke: Focus on long smooth strokes, catching lots of water.

Fist - fist drills: With a tight fist focus on grabbing water with your forearm. Higher turnover then normal and exaggerate the catch. After given time open up your fist and “feel” the catch.

400m limiter focus: pick one aspect of your stroke that needs work and focus on it for entire set. By 25m: swim focusing on limiter, 25m build staying focus, 25m bk, 25m!!! repeat x4