Fin Swim! - Session #16

Course Details: 
Fin Swim!
Date: 
Nov 3 2009 - 1:00pm - 2:00pm
Location: 
YWCA Vancouver
Coach: 
pete

Monofin Day!

Warm Up with fins

  • 4 x 25m Shoulder Slide (press chest underwater)
  • 4 x 25m Shark (focus on upper back mobility)
  • 4 x 25m UW dolphin (arms back sides and overhead, alternate)
  • 4 x 25m Back dolphin on the surface (try different frequencies of movement)

 

Introduction to Monofins

  • Parts of the fin: footpocket, blade.
  • Safety: edges, side swiping, speed into walls
  • Foot comfort: cramping, footpocket lubrication
  • Flexing the fin: (poolside drill) most effective range of motion to flex the fin, ineffictiveness of knee bend kick, toe flick, sideslipping occurs when fin is not loaded or with uneven foot pressure.
  • How to use it: Fin translates undulation of upper body and hips for propulsion. It is not a kicking device.

 

Monofin swimming:

  • 10 x 25m Play with the fin; experiment with undulation and follow-through with legs and fins

 

Bi fin drills:

  • 4 x 25m UW dolphin with arms by sides: head lead and large exaggerated body undulation - feel toes snapping down in response
  • 4 x 25m Try slow and fast uw dolphins 

Monofin play:

  • 8 x 25m experiment with different stroke styles (UW, surface, shoulder slide, etc)