Tips from Sara and Jack's Swim Clinic #1, 2/7/07

Pre-Swim Stretches
Arms

• Windmills
• Right hand to left hand

Legs

• Touch toes
• Indian position
• Stretch quads with right hand holding left leg & vice versa

Others?

Freestyle technique & form
Arm work & stroke

• Place arm in water
• Pull through and rotate shoulders

Kicking

• Legs should be somewhat stiff and not floppy
• Don’t want too much splash

Head position

• Head should be tilted down normally and looking at lane stripe

Breathing

• I recommend every 3rd stroke
• Should turn head slightly to side & back and breathe in pocket formed by shoulder and neck

Warm-up

• Do an easy few laps

Technique Drills
Kicking:

• Use kick board. You can work on your freestyle kick both on your stomach or on your back. Work in sets of 50s.

Arms:

• Use the swim buoy
• “Arm catch up”

Example Sprints, intervals & endurance drills
Sprint:

• Initially, work in sets of (6)50s with 30 second rests in between. Sprint every other set.

Intervals:

• Do (5)50s with each 50 on the ? second (The actual time will vary on your own ability.)

Ladders:

• Do (5)50s but reduce the amount of time in between that you rest

Endurance:

• Build up to swimming 100, 200, 300 as you train. Remember, the triathlon is 800 yards. (I think)

Cool down

• Do an easy free swim of a few laps