STICK-ON PRACTICES

START

DAMPEN

STICK

DISPLAY

In general, for the main sets, I try to keep the rest period at no more than :20 seconds.  If my goal time for 10 x 50s is :33, then my send-off is :53.  If I miss a goal time or feel sloppy, then Iíll sit out one of the intervals and try to get back on track.

 

Download the COACHING TERMINOLOGY for help with the terms I use and the reference on GOAL SETTING is also worthy of consideration.

STICK-ON Practices

Whenever I show up to practice without a predetermined plan, I often rely on the Hackett Set.  Practice #1 is the standard set and #2 through #4 are variations.  I LOVE the structure of the Main Sets which allows you to work on ANYTHING from sprint to distance to strokes.

 

5-9:  Standard Hackett Set

5-9:  Hackett Variation #2

5-11:  Hackett Variation #3

5-12:  Hackett Variation #4

30-SECOND DRILL VIDEOS

Over the last year, my wife and I have put together an assortment of swimming drill videos:  EACH LASTS ABOUT 30 SECONDS and relates to the drills we use.

 

FREESTYLE

Freestyle Fists

Catch-Up

Catch-Up with Finger Tip Drag

Hinge

Full Freestyle Index

BUTTERFLY

Left Arm

Right Arm

1-2-1

Dying Butterfly

Full Butterfly Index

BACKSTROKE

Left Arm

Right Arm

Double Arm

Rifle

Up-Down-Up

3-Stroke Switch

Full Backstroke Index

BREASTSTROKE

I-Y

I-Y with Dolphin Kick

I-Y with Breaststroke Kick

Fly-Breast Combo

Extended Glide

Add-A-Kick

Full Breaststroke Index

BONUS DRILLS

Breaststroke Pullout

Evolution Drill Index

BONUS VIDEOS

Sun Yang Stroke Count

Kevin Cordes Breaststroke

Feels Like

 

FLOW Swimmers :: Flathead Lake Open Water Swimmers, Polson, MT 59860 :: 406-298-FLOW (3569) :: Coach@FlowSwimmers.com