Discover your life aquatic

Theme: Range of Adjustment

Distance: up to 1650m

WARM UP

2x

• 50m free
• 50m glide position
• 4 x 50m (25m single switch / 25m swim): Round 1: Patient Catch focus; Round 2: Full rotation (twist) for breathing ease.
• 50m back kick: be long and tall in the water, tight kick

MAIN

Apply the following to the adjustment practices below: Discover adjustment range potential and effects through a minimum of 5 different adjustments to each posture. Try to discover the posture that feels most efficient.

100m adjust head; begin in exaggerated head down posture and adjust higher every 20m (or sooner if more adjustments, but at least hold for 1/2 a lap to witness effect and body experience) ending with head as high as possible where eyes are level with the water.

100m SC (Swim at your average pace or "stroke count"); look for efficient head position with experience from previous drill.

100m adjust rotation amount; begin in exaggerated flat posture and adjust to a higher rotated posture every 20m (or sooner if more adjustments, but at least hold for 1/2 a lap to witness effect and body experience) ending with body 90 degrees to water surface.

100m SC + 1; look for efficient rotated posture with experience from previous drill.

100m adjust timing of stroke; begin stroking as soon as you finish the previous stroke and adjust, ending with stroke beginning at the same time that the other arm/hand have almost finished extending ahead into the water.

100m SC + 2; look for efficient stroke timing with experience from previous drill.

200m SC; slowing it down, again look for efficient stroke timing with experience from previous drill.

COOL DOWN

• 50m relax head, face down
• 50m consistent rotation
• 50m stroke timing