Ryan Woodruff
As depth increases, so does water pressure. Having a feel for the subtle changes in water pressure can help a swimmer (particularly in fly and free) time the breakout stroke for maximum efficiency. This set is designed to help a swimmer “feel the surface” from underneath for better breakouts.
6 x 50 @ 1:00 with Stretch-Cordz Long Belt Slider
Swimmers are partnered up. One person in the water, one on deck pulling them in with the cords.
1st 25 is always steady swim against resistance
#1 and #2 – Active streamline glide (no breath) at ~ 3 feet depth
#3 and #4 – Active streamline glide (no breath) at ~2 feet depth
#5 and #6 – Active streamline glide (no breath) at ~1 foot depth
Rotate partner positions so that each performs set
1st 25 is always steady swim against resistance
#1 and #2 – Active streamline glide (no breath) at ~ 3 feet depth
#3 and #4 – Active streamline glide (no breath) at ~2 feet depth
#5 and #6 – Active streamline glide (no breath) at ~1 foot depth
Rotate partner positions so that each performs set
Swimmers should be encouraged to feel the upward “suck” of the surface as they approach the 1-foot depth. Noticing this feeling in a racing situation aids in breaking out at the proper depth.
3 x 50 @ 1:00 with Stretch-Cordz Long Belt Slider
Swimmers are partnered up same as before.
1st 25 is always steady swim against resistance
2nd 25 Perform 3+ one-cycle breakouts, diving back under the surface into a streamline each time. Practice breaking out “on plane” each time.
Rotate partner positions so that each performs set
1st 25 is always steady swim against resistance
2nd 25 Perform 3+ one-cycle breakouts, diving back under the surface into a streamline each time. Practice breaking out “on plane” each time.
Rotate partner positions so that each performs set
10 x 25 @ :30
Perform 4+ streamlined dolphin kicks, one breakout cycle, and then dive under the surface and repeat as many times as possible each 25.
The Swimming Wizard 