Monday – Freestyle catch / Backstroke rotation
This set is designed to support swimmers in improving their freestyle catch at the top of the stroke and improve body rotation to generate a stronger backstroke pull. Aims: [...]
Friday – The All Rounder
Credit for this main set goes to Clark Campbell, head coach of the University of Kansas Swimming & Diving program. Developing strong all round swimmers who work with all [...]
Friday – Fly and Free sandwiches
Combining fly and freestyle in a session is good to develop the same muscle groups and to build endurance. With younger swimmers it is difficult to do long sets of butterfly, [...]
Wednesday – Four Strokes to IM
This is an aerobic capacity building set to support swimmers with developing endurance. The set goes up in distance working through the strokes in IM order, then coming down [...]
Monday – working on freestyle
After a great first meet of the season, swimmers were back in the pool this morning working on freestyle basics: Focus for session: Hand entry and catch phase for freestyle [...]
Friday – breaststroke and fly with fins
Using fins are a great way to improve swimmers’ fly technique and strength without compromising the session by making them too fatigued to hold their stroke together. A [...]
Monday – Working Medley Turns
With our first meet of the season coming up on Saturday, this is set is a good opportunity to work swimmers through all four strokes whilst also honing their Medley turn [...]
Backstroke body rotation
Generating power in backstroke comes from have a fast flutter kick and the ability to be able to use the arms and shoulders in the pull. The greatest power in the pull comes [...]
Wednesday – working on stroke efficiency
Good efficient swimming means that energy is not unnecessarily wasted. This session includes a few different drills to get swimmers thinking about distance per stroke and the [...]
Monday – Welcome to the holidays
Many of our swimmers missed our regular squad sessions last week because they had school camp. Not wanting them to miss out on too much water time, we decided to throw on 3x [...]
Wednesday – IM Pyramid
With most swimmers away on camp this week, Joyce, Simon and I jumped in the pool on Wednesday to do this little IM set. Make sure that the fast swims are done as intended and [...]
Thoughts about backstroke starts
One of the things I see with a lot of swimmers at meets is that they waste time with their backstroke starts by tucking the chin into the chest and curling up like a spring [...]
