So a friend made a very interesting suggestion that I'm going to try to follow through. His suggestion was that I share training tips, advice and help on the blog. I hope this would make the blog more useful to you? I want to encourage you all to please subscribe to and follow this blog so that you might become the reaper of all this soon to come good information!
Also, please post any questions or concerns you have about training, running swimming, biking, triathlons, or really... any other sport in the comments section on the blog or on my facebook page. I'd be more than happy to help in any way possible :0)
So to try out this idea I thought I'd simply share the workout that I did with my new-be swimmers in the pool this morning. The goal of the workout was to help them learn to swim freestyle with the focus on the proper arm motions.
To start...
50 yd flutter kick with kickboard. Face down in the water. Goal is to elongate the exhale and take big, but short inhales.
50 yd Sculling water- face down with a pull bouy between your legs so you won't kick. Practice skulling water in front of your head. Skulling means that you are developing a "feel" for the water. with arms extended straight over your head practice "opening the curtain" or pushing water out with the palms so your arms are in a "Y" shape, recover by brining your hands back into your original position. As you push out you should feel resistance against your palm but while bringing the hands back together try let them "slip" effortlessly through the water.
50 yd head up swimming- swim freestyle with head out of the water. Keep eyes straight ahead and focus on keep the elbows higher than the hands during both the recovery and arm pull
Repeat these until you are comfortable with the form and movement
Next
5 mins- holding onto the wall while kicking, practicing breathing while stroking with just one arm. Timing is key- practice turning the head to the side as you pull your arm back behind you. Imagine as you pull your arm back you are opening the door to inhale. As you close the door (move your arm forward) you should be done inhaling and your face should move back into the water.
***remember to look at the bottom of the pool and not in front of you.
50 yd Head up Head down. Swim half the pool with your head out of water and the second half with your head down trying to maintain the exact same form and rhythm with your head down that you had with your head up. when you need to breath try to breath into "the open door" meaning inhale as your arm is pulling behind you.
50 yd Single arm with kick board. Holding on to the kickboard with one hand use the other hand to take strokes. Try to breath into the open door. Elongate the exhale under water.
Please let me know if you have questions!
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