1500 meter swim strength drills
200 Freestyle Warm Up
30 sec rest
100 Kickboard
1 minute rest
200 Freestyle Warm Up
30 sec rest
100 Kickboard
1 minute rest
200 Freestyle Warm Up
1 minute rest
TENNIS BALL DRILLS
The main idea of the fist drill is to challenge athletes to use their forearms to catch water by greatly reducing the surface area of the hand. The other big benefit of using tennis balls is being able to focus on your hand and arm during the length and reach portion of the stroke. With a heightened awareness of the hand and arm during the reach, athletes can better assess how well they achieve maximum length. They can also use the ball in their hand to forcefully throw the hand forward, creating momentum in their stroke and therefore giving them lift and speed.
50 freestyle using tennis balls in hands
1 minute rest
50 freestyle using tennis balls in hands
1 minute rest
100 Freestyle - easy
30 sec rest
50 freestyle using tennis balls in hands
1 minute rest
50 freestyle using tennis balls in hands
1 minute rest
100 Freestyle - easy
1 minute rest
200 Push off drills
Push off from the wall - head looking down at pool bottom, back of head almost fully under water, arms outstretched with hands overlapped pointing straight ahead to other side of pool under water - glide as far as you can stretched out and kick far as far as you can, then swim out the lap. Do for 8 pool lengths for 200 meters/yards.
1 minute rest
100 meter easy freestyle cool down