Sensational Freestyle - Session #8

Course Details: 
Sensational Freestyle Vancouver 4-week Program
Date: 
Feb 11 2010 - 7:30pm - 8:30pm
Location: 
YWCA Vancouver
Coach: 
tyler

Dryland practice:

Stroke mechanics

Pool practice:

Switches review

  • Balance
  • Streamline
  • Clean switch
1 side stroke

Coordination and power

  • Rotation coordinates the switch
  • Rhythm
  • Drive into glide
  • Coordinate speed of rotation, extension, and stroke

Full strokes without breathing (review)

  •  Wide tracks for good breathing balance (glide)
  •  Relax neck focus
  •  Minimize vertical motion
  •  Stroke rhythm lays foundation for synchronized breath (1,2,3) 4-6 strokes maximum

Full strokes with breathing

  •  Set rhythm, add one breath
  •  Head goes with body, leaving head in the water (cheat or finger entry)

Drill / Swim set with fins

  •  4-8 x Single Switches (25m) followed by Full stroke (25)m  
  •  Coaches give feedback, ask about what self corrections are happening

Closing

  •  Practice Homestudy for a week as a general review
  •  2-3 times a week is essential (30-45 minutes)
  •  Upcoming refreshers (and future ones)
  •  Website for Spring and Summer courses
  •  Next Step: Practice Template
  •  Sign up for our mailing list