Video Stroke Improvement - Session 5

Goals. First we will review how each swimmer is doing with their set of prescribed drills. Then we will capture final video clips.

With any extra time, we will work on connecting the kick. If you practice at a deep pool, see Coach Emmett Hines' series of articles on connecting up the kick, beginning with Bottom Up Swimming - Part 1 (you need to be in a deep pool to do vertical kicking, which is how his progression starts).

On the Deck

Review rotation, arm setup, catch and pull.

Pool Warm-up & Video

After a short warm-up. One length underwater and above water, from the side, and from the front.

Timing Drills

• Freestyle and Backstroke with arms unused and held at sides: learn to rotate your body every third kick
• 6-1-6 Sharkfin: focus on timing rotational kick with catch (on the same side) or driving the opposite arm into the setup position
• 9-3-9 With one kick per stoke
  

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