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Coached Swimming Session

Athlete xxx
Objective video session
Date 2010-mm-dd
Location xxx
Video xxx
Comments xxx.
Next Session xxx
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Stroke Assessment

Endurance Freestyle (1=beginner, 2=needs attention, 3=fair, 4=strong, 5=excellent)
Skill Rating Observations and Recommendations
Posture 0 xxx
Breathing 0 xxx
Rotation 0 xxx
Timing
0
FQ (Front Quadrant): xxx
AK (Arm/Kick): xxx
Arms 0 Extension: xxx
Catch: xxx
Pull:xxx
Recovery: xxx
Kick 0 2-Beat: xxx
6-Beat: xxx
Starts na not applicable
Walls na not evaluated
Other na not applicable
Score x/y xxx

Action Plan

actionplantable

Sample Workout

Warm Up
400 yds
8x50 Freestyle. Relaxed swimming but stop after each lap and refocus on posture: belly in, neck tall, chin back, shoulders relaxed.
Main Sets
1200 yds
4x50 Side Balance Drill with Swimming Breathing (alternate sides)
4x50 Practice the Catch Drill (catch early and out front)
8x50 3L/3R Drill (practice catch AND stay in the front quadrant)
8x50 Fingertip Drag Drill (high elbow, straight-ahead recovery)
Cool Down
400 yds
1x400 Freestyle.

Additional Notes

xxx.

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