This page is an example of what you will receive each week as a participant in the First Wave program.
- Each of the eight sessions will include a page much like this for your reference (except they will require a secure logon).
- This demo is a representative example; for the actual program, some pages will contain more or less detail and videos.
- Each of the eight sessions will include a page much like this for your reference (except they will require a secure logon).
- This demo is a representative example; for the actual program, some pages will contain more or less detail and videos.
Key focus elements:
- Aim for a level body position in the water, with your feet just lightly breaking the surface. Look down and just slightly forward.
- Work on developing a clean kick from the hips, not the knees. Keep your body looooong, straight, and streamlined.
- Develop your balance in the water during the arm recovery phase. See if you can do the Shark Fin Drill without sinking!
- Cultivate the feel for a high-elbow pull.
- Download "Mr Smooth" from the amazing coaches at Swim Smooth. Preview before every session to get a clear visualization of what you want your stroke to look like.
New Drills:
Kick on Side (KOS) Drill
Shark Fin Drill
Dog Paddle Drill
Before your swim sessions, be sure to warm up with a series of arm swings, arm circles, gentle upper body stretches, and especially Scapular Wall Slides (a.k.a. "Stick-ups")... do 8-10 of these every time you swim, and even better, 1-2 sets every day.
For all these drills, I recommend fins (at least to start). My favorites are the Finis Zoomers Z2. Several places sell these, a couple options are TriSports.com and amazon.com.
Recommended Sessions (in addition to the sessions we do together):
Swim 3x per week. Do 2x per week of Workout #1 below, and 1x per week of Workout #2. If you can only swim two times between the sessions at the JCC, then do one of each workout.
For a paper-based copy of these workouts, simply click the printer icon in the lower right-hand corner of each tabbed section below. Put the printout in a gallon-size Ziploc bag, and bring it with you to the pool!
Be sure to target your recommended swim paces as outlined in Session 2.
Workout #1 - Skill Focus
Athlete Inside~ Warmup ~
2 x 100 freestyle to warm up
~ Skill Focus 1~
Practice kicking from hips - sitting on pool deck
- Sit on the edge of the pool deck and practice doing a clean kick from the hips. Think straight back-and-front with your legs, NOT a circular cycling or running movement of your feet. Drive the kick with your upper leg, and keep your lower leg and ankles as relaxed as possible.
(RI=00:30 for all drills or more if needed to stay focused; RI = Rest Interval)
5 x 1 min Vertical Kicking Drill
8 x 25 Torpedo Push-off Drill (no fins)
- Focus on kick from hips, equal right and left sides.
- Keep the kick quality high after transitioning into freestyle.
~ Main Set 1~
4 x 50 easy pace freestyle.
- Focus on maintaining a compact kick from the hip with toes pointed.
~ Skill Focus 2~
10 x 25 Kick on Side (KOS) Drill (with fins; alternate side each 25)
10 x 25 Shark Fin Drill (with fins; alternate side each 25)
~ Main Set 2~
4 x 50 easy pace freestyle.
- Focus on incorporating more body roll into your stroke. Don't stress over it too much, it won't feel natural yet, but do aim for more of the relaxed, on-your-side feel with each stroke that you developed during the KOS Drill.
~ Skill Focus 3~
8 x 25 Dog Paddle Drill (no fins; use pull buoy if available)
~ Main Set 3~
4 x 50 easy pace freestyle.
- Focus on a gentle catch (while you are still mostly on your side), a high elbow, and a clean pull with your lats.
~ Cooldown ~
2 x 50 easy pace freestyle.
TOTAL:
1800
Workout #2 - Build
Athlete Inside~ Warmup ~
2 x 50 Easy Free
100 Pull buoy
~ Skill Focus ~
4 x 25 Kick on Side Drill (RI=00:30 on all of these or more if needed)
4 x 25 Dog Paddle Drill
4 x 25 Torpedo Pushoff Drill
~ Bridge ~
2 x 25 Easy - focus on form
2 x 25 Fast (RI=00:30)
~ Main Set ~
2 x 200 Build from E to TH pace (RI=00:30)
2 x 25 Very Easy
1 x 50 Fast (RI=00:30)
2 x 150 Build from E to TH pace (RI=00:30)
2 x 25 Very Easy
1 x 50 Fast (RI=00:30)
2 x 100 Build from E to TH pace (RI=00:30)
1 x 50 Fast (RI=00:30)
~ Cooldown ~
2 x 50 Easy Free
TOTAL:
1850
Below is the video footage from the session. Just left-click the image to open each video in a lightbox.
These videos are in QuickTime format, which is preferred because it enables you to go forward or backward frame by frame. Use the space bar to toggle between pause and play, and use the right and left arrows to go forward or back one frame at a time. The ultimate slow motion replay! If you are a Windows user and are having problems viewing these videos with QuickTime, please click here for troubleshooting information.
Close
Session 2 - KOS Drill / below water / side view
- Good demos of the KOS Drill. Keep working on a compact kick from the hips! Experiment with leaning on your armpit and see how much you can get your feet to rise to the surface.
- Tune into that front hand position periodically too… make sure the fingertips/wrist/forearm are creating a gentle downward arc.
Close
Session 2 - Dog Paddle Drill / below water / side view
- Nice demo by both of you!
- Keep that elbow high so you can set up an early vertical forearm (EVF) and really get a grip on the water with your hands (fingertips pointing down) and forearms. Slow down the pace so you have time to watch your hand and arm movement, and feel for the water pressure. You have the basic idea here, these changes will just help you get the most out of this drill.
- "John"... you can see how the pull buoy frees you up to concentrate on your arm movement, so continue to use the pull buoy for at least the next several sessions.
- "Jane"... you are doing great, just keep that kick easy... only as much as you need to stay balanced. Nice job taking your time to set up the high elbow.
Close
Freestyle at start of session 4 / below water / side view
- "John"... your body position is much more level, your kick is much improved, and your swimming is becoming more fluid and relaxed... this is all good!
- You can see here the 180° relationship in your stroke timing, so this video clip will be a good reference for improvements in your timing over the coming weeks. Keep working the 3/4 Catch-up and 6-3-6 Drills.
- Note your flexed ankles at ~35 seconds... keep up those ankle stretches, and allow your toes to point more while swimming.
- "Jane"... your hand and forearm positioning is looking great overall. Keep an eye on that left elbow, sometimes it drops a bit. Your kick is much tighter now, with a nice whiplike action in your lower leg. The timing is almost symmetrical now too, although not quite in sync with your stroke... we'll keep working on this.
Close
Freestyle at start of session / below water / front view
- "John"... some very good features here: high elbow on catch and pull; fingertips pointing at the bottom of the pool. Keep working on a long straight line when you breathe... you can see here how you curve your body when you breathe, which creates a fishtailing effect. All of the KOS drills and the 6-3-6 Drill will help with this.
- "Jane"... your catch and pull look very good in terms of high elbow and hand orientation. Let's keep improving this by aiming for a less deep and wide arm position; focus on getting more compact with your stroke. Watch for that thumbs-down hand entry too... periodically check in to make sure your thumb is facing sideways as your hand enters the water.