Category Archive: Swimming

Today – Backstroke drills and technique.

200 freestyle

8*25 kick with board

8*25 lateral kick – alternate side each  25 m

4*25 sprint – on the water surface hard kick

Back stroke drills

100      back streamline kick

50        back & balance cup on forehead

100      Rotators – on back, alternate rotate shoulders vertical, keeping head still

50        Rotators & balance cup on forehead

100      larm – close to lane rope pull on it to go forward, kicking as well.

50        double arm – as in backstroke but both arms together

50        backstroke

1200 meters

Here it is; a new training year and a new coach.  Last coach focused on open water and the technique.  New coach is more pool and endurance focused.  BTW new coach swam in the P2P in the elite group.  No slouch there.

Here is the second training session.

200 freestyle – warm-up

10 * 25 lung busters – for 25m breath each 3 strokes then next 25m 5 strokes and then onward.  20sri

2 repeats  of the following set
50 * Lateral kick – on side one arm out in front
50 * Shark fin – fingers slide up and down side, knee to arm pit
50 * 3 stroke switch
50 * two touch freestyle – on upstroke touch armpit and temple with thumb

100 choice easy

8 * 25 kick sprints – using board 30sri

5 * 50  free style – 25 building & 25 sprint  tumble turn 30sri

100 pull easy

100 swim/run tumble turn

sri = seconds rest intervals

BTW tumble turn    blow out your nose  🙂