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Practice: Streamline Improvement

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  • August 1, 2014 at 16:29 #2662
    Admin Mediterra
    Keymaster

    OBJECTIVE

    • To isolate passive streamline (Skate) and active streamline (Switch) skills.
    • To count strokes and measure improvements of streamline in terms of decreasing SPL.
    • To recognize and improve concentration on Focal Points that increase streamline.

    DISTANCE

    1900 meters

    DRILLS AND FOCAL POINTS

    Drills:
    Drill 1 = Spear Switch
    Drill 2 = Swing Switch

    Focal Points:
    A = Weightless Head
    B = Lead Arm on Track
    C = Rotate to breathe on Şişkabob
    D = Start in Perfect Skate, Finish in Perfect Skate
    E = Patient Front Arm
    F = Spear Straight on Track to Target

     

    TUNE-UP

    800 meters total.

    200m easy, gentle swimming to loosen up the body

    4 Rounds of (3x 25m) different stroke style on each length

    3 Rounds of (2x 25m) Skate Position, gentle kick, switch sides, half-length

    Round 1 – use Focal Point A
    Round 2 – use Focal Point B
    Round 3 – use Focal Point C

    MAIN SET

    900 meters total.

    3 Rounds of the following set.

    Round 1 – use Focal Point D
    Round 2 – use Focal Point E
    Round 3 – use Focal Point F

    25m Drill 1
    25m Drill 2
    25m Whole Stroke

    25m Drill 1
    25m Drill 2
    50m Whole Stroke

    25m Drill 1
    25m Drill 2
    75m Whole Stroke

    (Count strokes on Whole Stroke lengths in each round. You best SPL = N)

    100m Whole Stroke and maintain N SPL on every length with Focal Point of your choosing.

    Instructions:

    • Move as slowly as needed to be precise with all movements, in Drill and in Whole Stroke.
    • Rest 15 seconds between repeats, with nasal breathing at wall.
    • Use interrupted breathing on Drills to maintain head position and streamline.
    • You may choose different Focal Points according to your observations and needs.
    • Record your SPL results from this set in your training journal.

     

    TEST SWIM

    4x 50m, or 2x 100m, or 1x 200m

    Instructions:

    • Choose two Focal Points from today’s practice. Hold both FP at same time.
    • Count strokes, and record your results.

    To Increase The Challenge Level of this Practice:

    • Hold attention on two Focal Points together at same time.
    • Increase Whole Stroke Distance by 25m on each repeat.
    • Use Tempo Trainer set to a Comfortable Tempo, time beep to different points in the stroke cycle.

     

     

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