DEAR WATERLOGGED CHANCELLOR SWIMMERS,
HEREWITH IS A LIST OF ALL DRILLS LISTED ACCORDING TO STROKE AND THEN NUMERICALLY. PLEASE TAKE THE TIME TO REALLY READ AND UNDERSTAND THE DRILLS AND REMEMBER THEM . . . AT PRACTICE WE WILL BEGIN TO NAME THEM AS STROKE AND NUMBER AND NAME (e.g. freestyle 1 catchup, breaststroke 2 opposites, etc.) on the work-out boards.
CONFUSED BY THE DRILL? ASK A COACH TO EXPLAIN !
THANKS!
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| Drill # 1 | Drill # 2 | Drill # 3 | Drill # 4 | Drill # 5 | |
| Freestyle | CATCHUP: One arm remains in front, other arm completes pull down and recovery (over water armstroke) touching forward hand. That arm then completes pull down and recovery with the other arm remaining front. Keep alternating arms. Strong flutter kick. | FINGERTIP DRAG: As arm recovers over water, elbow is bent and high enough to skim fingertips along water surface as arm extends to front. Hand then enters water and pull down is completed while opposite arm completes the fingertip skim. Strong flutter kick | FISTS: Freestyle stroke as usual, EXCEPT that hands are held in fists throughout drill, instead of flat palms. Important on the underwater pull to sweep the forearm underneath the chest and out and down toward feet, fully extending the arm prior to the overwater recovery. Chin kept down, watching the sweep of each stroke. | LONG DOG: Basically a SUPER STRETCH version of the common dog paddle, with face in the water and strong flutter kick. No overwater recovery, the armstrokes alternate, reaching as far as possible forward and pushing as much water backwards as possible. Each stroke should sweep in and out, as the opposite arm reaches forward | SharkDrill: Body position is side/front. Midway at each overwater recovery the arm, with bent elbow remains in the air, frozen, for 6 beat kick. Face is in the water. Breath is then taken and recovery is completed at the same time at the as opposite arm pulls underwater and body is rotated to other side. Then opposite arm is used as the shark fin. |
| Backstroke | SALUTE: Cross & touch opposite shoulder, with arm, straighten above face, rotate, pull down underwater with elbow bent, then push water towards feet as the other arm begins the salute. | 3 SECOND STOP: After completing the overwater armstroke, stop and kick on side 1-2-3 prior to underwater pull down, one arm above head, one arm at side. Rotate to other side. | 10/10: (3 sec stop) but no overwater arm. Kick for 10 beats on side, one arm above head, other arm at side. Complete underwater pulldown, then rotate to other side opposite arm over head. Keep alternating sides. | READY AIM FIRE: As the overwater armstroke begins, lift straight arm 1-2 in. above water. Pause - READY. Continue lifting arm and rotate hand so palm is out, straight above face. Pause - AIM. Finish overwater stroke, ear tight to shoulder, rotating opposite shoulder up. Pause - FIRE. | |
| Breastroke | 3 SHORT 1 LONG: Three super fast high strokes (1 pull, 1 kick, NO GLIDE) then one SUPERLONG streamlined stroke pushing into an underwater glide | OPPOSITES: Hand holds opposite foot bent across behind back. You are doing one-sided breaststroke, using one arm and opposite leg. | TWOFER: After completing each single stroke (1 armstroke, 1 frog kick, 1 glide) an additional kick and glide is done. Hands remain out front, head is down in streamline on the extra kick. | SLAP ANKLE: Kicking drill. Hands remain at sides, head in down position. Each time knees are bent and feet begin outward circle, hand should touch (slap) the outside ankle at the same time. | |
| Butterfly | SS,SS,D: Two single armstrokes using same arm. Two more single armstrokes using other arm. One double armstroke. Note, opposite arm is held in front during th singles; NO BREATH IS TAKEN ON DBL. | THREEFER : In streamline on surface, take three full dolphin kicks, then one full arm pull. Recover to streamline by sliding hands through just under the water surface. | SGL ARM THUMB DRAG: Using one arm and dolphin kick, bend elbow, palm facing outward, let thumb trace lightly the top of the water, stretching arm to enter at shoulder width and complete underwater pull. | SGL ARM SUPER DOLPHIN: As recovery (overwater stroke) is made reach arm straight up to sky, look up at your hand, drive body upward; then push chest down as the arm is stretched forward and completes pull, letting hips ride up to the surface. |