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OBJECTIVE
- To slow Tempo down where weaknesses in balance and stability can be identified and corrected.
- To slow Tempo down where strengths in streamline can be identified and protected as Tempo increases.
Tools:
- You will use a Tempo Trainer for this practice, and you will count strokes (SPL).
DISTANCE
Tune Up – 800 meters
Main Sets – 1500 metersDRILLS AND FOCAL POINTS
Drills:
- Drill 1 = Perfect Skate Position – 3 Strokes – Perfect Skate Position (no breath)
- Drill 2 = Swing Switch
Skate Focal Points:
- A = Choose a Head/Spine FP
- B = Choose a Arms FP
- C = Choose a Legs FP
Swing Switch Focal Points:
- D = Swing Elbows Wide
- E = Drag The Fingers
- F = Swing Elbow To Ear
TUNE-UP
200m, QUIET swimming with no splash, no waves, no noise.
6x (25m Drill 1, 25m Whole Stroke)
- Concentrate on forming and holding your most Perfect Skate Position.
6x (25m Drill 2, 25m Whole Stroke)
- Concentrate on forming your smoothest, most stable Recovery Arm swing, without disrupting Skate Position at all.
MAIN SET 1
Divide the stroke into these two parts, 1) Perfect Skate Position, and 2) Transition to the other Perfect Skate Position. You will start each stroke in Perfect Skate Position, make the smoothest transition possible to the other Perfect Skate Position.
The key to the transition is to hold that Perfect Skate Position while swinging the Recovery Arm around in a way that does not disrupt balance, or stability at all. While gliding between moments of the Catch, your goal is to hold Perfect Skate streamline, with no wobbling, getting the most distance out of each propulsion. Arms move on track, legs stay compact and hidden behind the profile of the body.
Count strokes on each length. You goal is to reduce your average SPL on each Round.
Do not Pause anywhere in the stroke cycle. As Tempo slows down just slow down the Recovery Arm swing and slow down the Rotation speed. Maintain just as much steady pressure on each Catch.
Start Tempo in the center of your Comfortable Tempo Range. Tempos given below are suggested; you may adjust these to suit yourself.
5 Rounds of:
6x 25m at Tempo, with Focal Point, and count strokes.
- Round 1 – Tempo 1.30
- Round 2 – Tempo 1.40
- Round 3 – Tempo 1.50
- Round 4 – Tempo 1.60
- Round 5 – Tempo 1.70
Repeat #1,2 – Focal Point A
Repeat #3,4 – Focal Point B
Repeat #5,6 – Focal Point C
MAIN SET 2
Count strokes on each length.
You goal is to use a lower average SPL on each Round than in the previous set, without increasing Effort. You will experience more ease at each Tempo as your stability and streamline improves.
5 Rounds of:
6x 25m, or 3x 50m, or 2x 75m at Tempo.Choose most helpful Focal Point, and count strokes.
- Round 1 – Tempo 1.70
- Round 2 – Tempo 1.60
- Round 3 – Tempo 1.50
- Round 4 – Tempo 1.40
- Round 5 – Tempo 1.30
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