|
Coached Swimming Session
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
Priority
|
Recommendations |
1
|
xxx |
2
|
yyy |
3
|
zzz |
Sample Workout or Drills
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.
Return to Athlete
Profile.
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