HI I get the chance to run our team for 3 weeks & am looking for some new / fun drills to add to the workouts.
Do you have one that you really like?
Tell me about it so that I may use it.
Thanx to all the reply.
For the Fly:
1. My favorite - dolphin kick on the back
2. 1+1+1 drill - 1 right hand, 1 - left , 1 - both hands
3. Fly with 3 kicks - drill for developing body position
For the Free I don't do many:
1. Catch-up drill
2. Fingers touching water on recovery
3. The challenging one (Don't know the name) - You start kicking hands are along the trunk. You make recovery, stretch out, make pull, while making pull body rotates and at the end off the pull you make breath and rotate back to the original position. Hand stays along the trunk. Repeat with 2nd hand with breath to the alternate side.
Usually when I swim this drill I do about 400m one length the drill / one length full stroke. The feeling of the water after this drill is tremendous!
For the backstroke:
I'm not a backstroker but I swim one drill when I swim exorcises for medley.
You swim normal backstroke but on half way of the recovery your hand freezes for couple seconds in the vertical position (you need to keep kicking hard to avoid sinking) the alternate hand also freezes in streamline. Then at the same time start the pull and complete the recovery. Important issue is that at this moment you have to feel how the roll of the shoulders helps with the propulsion.
Another thing I like to do as part of the aerobic period is ladder, alternating Freestyle with my main stroke - *** (you may use any stroke you like). Swim easy at HR 65-70% of the MHR.
1x3000m (or yards) non stop:
500m Free / 100m ***
400m Free / 200m ***
300m Free / 300m ***
200m Free / 400m ***
100m Free / 500m ***
For the Fly:
1. My favorite - dolphin kick on the back
2. 1+1+1 drill - 1 right hand, 1 - left , 1 - both hands
3. Fly with 3 kicks - drill for developing body position
For the Free I don't do many:
1. Catch-up drill
2. Fingers touching water on recovery
3. The challenging one (Don't know the name) - You start kicking hands are along the trunk. You make recovery, stretch out, make pull, while making pull body rotates and at the end off the pull you make breath and rotate back to the original position. Hand stays along the trunk. Repeat with 2nd hand with breath to the alternate side.
Usually when I swim this drill I do about 400m one length the drill / one length full stroke. The feeling of the water after this drill is tremendous!
For the backstroke:
I'm not a backstroker but I swim one drill when I swim exorcises for medley.
You swim normal backstroke but on half way of the recovery your hand freezes for couple seconds in the vertical position (you need to keep kicking hard to avoid sinking) the alternate hand also freezes in streamline. Then at the same time start the pull and complete the recovery. Important issue is that at this moment you have to feel how the roll of the shoulders helps with the propulsion.
Another thing I like to do as part of the aerobic period is ladder, alternating Freestyle with my main stroke - *** (you may use any stroke you like). Swim easy at HR 65-70% of the MHR.
1x3000m (or yards) non stop:
500m Free / 100m ***
400m Free / 200m ***
300m Free / 300m ***
200m Free / 400m ***
100m Free / 500m ***
