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Oct 29 2015

Make Your Stroke Better When There’s Bad Weather

swimming stroke techniqueWinter is the ideal time for improving your stroke. The summer races are over, so you can lay off the gas and focus on your swimming technique. These drills will better your stroke and help build efficiency in the water, whether you swim like a floundering puppy or a majestic butterfly.

Say goodbye (for now) to those long-haul swims, as you’ll need to shorten your sessions while increasing their frequency in order to improve your technique. Below are a couple of workouts you can do to help with technique.

Some of the drills may be difficult at first. You can use fins to help you focus more on the drill and to develop ankle flexibility, but do not become dependent on them. The goal is to start with fins and reduce their usage as you get stronger and better at the drills. The winter months are the best time to start improving technique, but you should keep up the drills throughout the summer months as well, so that poor habits do not resurface. And remember, as with anything, mix up the workouts so as not to get bored.

If these workouts just aren’t enough for your goals or you can’t seem to get the technique quite right, try private lessons. Private lessons are great for both beginner and advanced swimmers, and are conveniently available through the CSU Rec.

Killer Kick 

Warm-Up:

  • 200m swim, 200m kick with board, 200m pull (focus mostly on the pulling part of the stroke)

Main Set:

  • 5 x 100m kick by 25s with 15-second rest. Use a different kick for each of the 25s. Kicks are 25m right side kick, 25m left side kick, 25m six-beat kick*, 25m three-beat kick**.
  • 5 x 100m moderate swim with 15-second rest (500)
  • 10 x 50s kick with board, done as 25m hard, 25m easy, with 10-second rest (500)

Cool Down:

  • 100m easy swim, 100m easy kick (streamline on back), 100m easy pull (300m)

Total Distance:

  • 2400m

Get a Feel for the Water Scull 

Warm-Up:

  • 100m swim, 50m kick with board; repeat four times (600m)

Main Set:

  • 6 x 50m (with pull buoy) done as 25m scull, 25m pull. Alternate front scull, mid scull, dog paddle scull.
  • 5 x 100m moderate swim with 15-second rest interval (500m)
  • 6 x 50m (with pull buoy) done as 25m scull, 25m pull. Alternate sculls with front, mid and dog paddle. (300m)
  • 10 x 50m swim smooth and fast with 15-second rest (500m)

Cool Down:

  • 100m easy swim, 100m easy kick (streamline on back), 100m easy pull (300m)

Total Distance:

  • 2500m

Drill, Baby Drill

Warm-Up:

  • 50m swim, 50m kick, 50m pull, repeat two times (300m)

Main set:

  • 5 x 100m drill by 25s with 15-second rest. Drills are 25m right-arm, 25m left-arm, 25m catch-up, 25m fast swim. (500m)
  • 4 x 75m swim, done as 25m fast, 25m easy, 25m fast, 10-second rest (300m)
  • 5 x 100m drill by 25s with 15-second rest. Drills are 25m catch-up, 25m fingertip drag, 25m fist, 25m fast swim. (500m)
  • 4 x 75m swim, done as 25m easy, 25m fast, 25m easy; 10-seconed rest (300m)
  • 4 x 50m drill done as 25m Tarzan, 25m swim; 15-second rest (200m)
  • 10 x 25m swim fast with 10-second rest (250m)

Cool down:

  • 200m easy swim, done as 25m double arm back stroke, 25m breast, 50m pull (200m)

Total: 2550m

 

**Workouts courtesy of www.active.com.

Contributed by Courtney Maddock.

Courtney Maddock is the Graduate Supervisor of Aquatics & Safety for Cleveland State University’s Campus Recreation Services department. She has several years of experience and practice under belt as a swimmer, swim instructor, leader and coach.

 

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