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Hello Jill,
This personal discussion zone is your place to leave reports on your practice and questions you may have during our lesson series, and I can respond to those here, where we can keep a record of the conversation.
I look forward to working with you!
Hi Jill,
Today, we took a sample workout and adjusted it to fit your current skill work.
WARM UP
4x 25 freestyle warm up
Converted to…
4x 25 FR, with interrupted breathing position every 4 or 5 strokes.
Swim gently, focus on one frame cue for each length. Our cues were:
Neutral head
Tippy toes spine
Scapula position (and arm position)
MAIN SET
3 cycles of…
4x 25 kick on side with fins
4x 50 FR with stroke cue
4x 75 FR with 15 sec rest
We converted to
4x 25 kick in streamline with fins (alternate L streamline, R streamlin per length)
Use this to practice your best streamline shape, go through your check list (head, spine, scapula-arms)
4x 50 FR with interrupted breathing after 4 or 5 stokes
The assigned drill (fingertip drag) was focused on the periphery, but the root of the movement needed training, so we pivoted to our recovery swing cues and did short, non-breathing repeats in the shallow end.
Cues:
Nudge your body (nudge the elbow outward to start)
Maintain enough rotation
Elbow leads the movement, forearm drags behind
Send arm wide (elbow wide, hand a bit wider than that)
Fingers remain dragging through the water
Hand, fingers and forearm are floppy and relaxed
Meanwhile, your other side remains solid in streamline
I recommended that we spend the next 3 or 4 weeks establishing some new patterns and shorten the length of repeats you do in normal workouts to fit the limits of your ability to monitor and control with these main skills…
- Maintaining the internal frame
- Maintain streamline emphasis in the stroke
- Hold streamline until recovery arm comes in front of shoulder, then switch
- Maintain basic arm recovery choreography
It may be that you need to fill your workouts with short (6 to 8 strokes) repeats without breathing or 25 and 50s with interrupted breathing and occasional rhythmic breaths to allow your brain to maintain focus on these cues, until the skills are more consistent and you can handle 75s without losing your control over the cue.
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