Swim Programs - TechniquE

Kick Technique and Body Rotation Swim Set

  • Warm Up 400m focusing on kick and head position (Alternate 50m using a kick board between legs, 50m without)
  • 24x25m Kick as Right Side/Left Side/ Backstroke with board over knees/ backstroke kick (no board)
  • 200m Swim focusing on good kick technique
  • 12x50m as  {6x 10:1 25m then Swim 25m }  + {6x 6:1 25m then swim 25m}
  • 200-400m Swim Focusing on Body Rotation and good kick techniqu

Kick Technique and Arm Recovery

  • Warm Up 400m focusing on kick and head position (Alternate 50m using a kick board between legs, 50m without)
  • 24x25m Kick as Right Side/Left Side/ Backstroke with board over knees/ backstroke kick (no board)
  • 200m Swim focusing on good kick technique
  • 12x50m as (2x50m Drill – 1 x 50m Swim Apply the drill)
    Zipper Drill + focus on entry at 45deg from shoulder
    25m Left Arm/ 25m Right Arm focused
  • 200m as 100m Catch Up with a board alternating arms but focus on arm recovery then 100m without board still doing catch up
  • 200m Swim bring technique together

Body Rotation & Long Dog

  • 200m Warm up
  • 4x100m focusing on body rotation – 25m 6:1 Drill – 25m Swim (2 with Fins 2 without fins)
  • 8x50m Long Dog Fins (If you have this use a Hydro Hip)
    25m Long dog – 25m Swim
  • 8x25m as 6 Long Dog then swim to end (no fins)
  • 200m as Catch Up (if you have this use a Hydro Hip)
  • 400m Swim apply drills and technique to your swimming

Kick Technique and Arm Recovery

  • Warm Up 400m focusing on kick and head position (Alternate 50m using a kick board between legs, 50m without)
  • 24x25m Kick as Right Side/Left Side/ Backstroke with board over knees/ backstroke kick (no board)
  • 200m Swim focusing on good kick technique
  • 12x50m as (2x50m Drill – 1 x 50m Swim Apply the drill)
                Zipper Drill + focus on entry at 45deg from shoulder
                25m Left Arm/ 25m Right Arm focused
  • 200m as 100m Catch Up with a board alternating arms but focus on arm recovery then 100m without board still doing catch up
  • 200m Swim bring technique together

Kick Technique/Body Rotation progressing to focus on Arm Recovery

  • Warm Up 400m focusing on kick and head position (Alternate 50m swim, 50m 10:1,6:1 Drill)
  • 12x25m Kick as Right Side/Left Side/ Backstroke with board over knees/ backstroke kick (no board)
  • 12x25m as 2 x10:1, 1x 6:1 1x Swim Repeat x3
  • 200m Swim focusing on good body rotation
  • 12x50m as (2x50m Drill – 1 x 50m Swim Apply the drill)
       Zipper Drill + focus on entry at 45deg from shoulder
        25m Left Arm/ 25m Right Arm focused
  • 200m as 100m Catch Up with a board alternating arms but focus on arm recovery then 100m without board still doing catch up
  • 200m Swim bring technique together

Unco/ Zipper/long dog

  • 200m Warm Up
  • 8x25m Zipper as 1 Arm Swimming other hand on board (alternate arms each length) (fins)
  • 200m Swim (No fins)
  • 8x25m Zipper as 1 Arm Swimming other hand on board (alternate arms each length) incl Touch Under the Arm
  • 200m Swim (No fins)
  • 8x50m Long Dog 25m/swim 25m
  • 200 Swim (No fins)
  • 4x 100m with fins on as: 4x[ 25m left arm Unco + 25m right arm Unco + 50m freestyle swim + 20 seconds rest ]
  • 200m Swim to Finish 

Start Recovery/ Catch/ Window Wiper

  • 200m Warm Up
  • 8x25m as 1 Arm Swimming other hand on board (alternate arms each length) (fins) – FOCUS IS THE START OF THE RECOVERY (Stop,Pop,Roll)
  • 200m Swim (No fins) include finger trickle every second length
  • 8x25m as Long Dog and then Swim (first 4 strokes long dog then swim rest of the length)
  • 200m Swim (no fins) – focus on timing and recovery
  • 8x25m Window Wiper Drill /Swim 25 as WW drill 6 strokes then take 2 freestyle strokes
  • 200 Swim (No fins) – catch up style focus on catch and pushing all the way to the back (not over your back)
  • 4x25m Catch Up Free – bring recovery & catch & timing altogether
  • 100m Swim best technique

Catch Focus using Short Dog/ Long Dog/ 1 arm & Unco

  • 200m Warm Up
  • 8x25m as 1 Arm Swimming other hand on board (alternate arms each length) (fins)
  • 200m Swim (No fins)
  • 8x25m as 1 Arm Swimming other hand on board (alternate arms each length) incl Touch Under the Arm
  • m Swim (no fins)
  • 8x25m Long Dog 25m/swim 25m Short Dog/Swim 25
  • 200 Swim (No fins)
  • 4x25m UNCO Drill 25m / Swim 25m (prefer no fins)
  • 100m Swim to Finish 

Recovery and Body Rotation Training Session

  • 200m Warm up
  • 4x100m using the HYDRO HIP
  • 12x50m as (2x50m Drill – 1 x 50m Swim Apply the drill)
        - Catch up with a board + TUA (touch under your arm drill)
        - 25m Left Arm/ 25m Right Arm focused
  • 200m as Almost Catch Up (using Hydro Hip)
  • 8x50m Long Dog (Using Hydro Hip and Fulcrum Arm Paddles)
           - 25m Long dog – 25m Swim
  • 8x25m as 6 Long Dog then swim to end
  • 400m Swim apply drills and technique to your swimming
     (could use a snorkel to focus full on the body rotation and arm recovery)

Recovery and Body Rotation Training Session V2

  • 200m Warm up – 25m 6:1 Drill 25m Swim
  • 12x50m as (2x50m Drill – 1 x 50m Swim Apply the drill)
    - Arm Recovery Drill for 25m Left Arm then 25m Right Arm
    - Pop elbow up x2 then take 1x full stroke (could use zipper drill during full stroke)
  • 200m as Almost Catch Up + Zipper Drill
  • 8x50m Long Dog
    - 25m Long dog – 25m Swim
  • 8x25m as 6 Long Dog then swim to end
  • 4x100m Perfect Stroke not too fast

Arm Recovery and Body Rotation Training Session v3

  • 200m Warm up
  • 4x100m focusing on body rotation – 25m 6:1 Drill – 25m Swim (2 with Fins 2 without fins)
  • 12x50m as (2x50m Drill – 1 x 50m Swim Apply the drill)
  • TUA (touch under your arm drill) + focus on entry at 45deg from shoulder
  • 25m Left Arm/ 25m Right Arm focused
  • 200m as Almost Catch Up (if you have this use a Hydro Hip)
  • 8x50m Long Dog (If you have this use a Hydro Hip and Fulcrum Arm Paddles)
  •                 25m Long dog – 25m Swim
  • 8x25m as 6 Long Dog then swim to end
  • 400m Swim apply drills and technique to your swimming
  • (could use a snorkel to focus full on the body rotation and arm recovery)