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Dryland

Stroke Rhythm review with breathing:

Take the time to maximize the usefulness of your streamline. Spend two counts on the arm recovery and one count on the switch.

During switches ensure to start with a clean streamline, then on a count of 1 begin moving your arm forward, on two you are reaching shoulder height with your elbow and on 3 you are initiating your torso rotation and extension into the water.

Careful of the tendency to throw the arm forward very fast after completing the stroke!

Breath Timing in full stroke (standing drill):

1. Starting in streamline. Perform several relaxed strokes. Maintain a patient stroke rhythm, ie. not rotating until your hand and forearm are ready to "enter" the water.

2. Cheat or prepare for the breath early to ensure that when you rotate to glide on the other side, you end up in a breathing position.

3. Practice bringing the head back to the nose down position as the recovery of the other arm takes place.

Propulsion:

Driving forward with coordinated body movements

Synchronization of stroke and rotation

Leverage in the water with arms and legs

Pool Focus: Review of glide, switch skills and propulsion forward with rhythm

1. Streamline drill and streamline with breathing review. Focus on head turn and breath movement (review notes from Tuesday)

2. Single switch and switches with a breath review. Focus on full pauses to check and adjust your position/breath (review notes from Tuesday.

3. Establish rhythmic switches with less and less time pausing in glide. Repeat until your strokes are fluid (3-5 max, then rest), again, without breathing yet.

Explore how to create more propulsion in the stroke with:

• rotation
• coordination
• moving into streamline
• leverage

4. Review of breathing within the stroke rhythm:

• single switch into streamlined breathing position
• fitting a breath into multiple strokes
• breathing every two strokes
• recalibrating with non-breathing swims