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.
Former Member
Breaststroke using dolphin kick + fins, paddles optional.
I kick slightly pigeon-toed and put the kick exactly where the normal BR kick would be in the stroke cycle.
Very friendly for bad knees and good for working on body position/streamlining.
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 ***
Paul- Not sure I understand how this is done. Can you ... perhaps provide a video of how its done?
For God's sake, don't make the video of yourself! The visuals would instantly cause half the USMS membership to flee the organization in horror!
For God's sake, don't make the video of yourself! The visuals would instantly cause half the USMS membership to flee the organization in horror!
you "outed" me Chris....I'm secretly trying to reduce the time lines at our national championship meets by reducing our membership!
Fly drill = right arm, both arms, left arm, both arms, right arm, both.....repeat (breathing can be to the side on right or left arm or front on both).
Freestyle finger drill = 150's; first 25 fist, second index fingers added, 3rd add one more finger...till full hand on last 25
Backstroke drill...this one is very had to describe. Start on back, right hand in streamline position, left arm at side, initiate right arm pull (from hip) bringing hand all the way to 90 degrees then reverse direction (hand drops to water then moves underwater back to starting position in streamline over head, repeat for 25 the switch arms on return.
Breaststroke = 125's, 1st 25 right arm only, second left arm only, 3rd fists, 4th normal swim, 5th is breaststroke kick on back
Paul- Not sure I understand how this is done. Can you explain it better of perhaps provide a video of how its done?
I have seen Paul in Jammers - the song "Blinded by the light " comes to mind HA HA HA NO really!!!!!
OPPS!! That was me - I must have been looking in a mirror!!!
