Early Season Set That Worked Well (Part 1 of 2)

Brad Herndon
Head Coach
Greensboro Community YMCA


SET ONE:This set followed up on drills learned early in the week, and was designed for COMPLEX DRILL combos and OVER-EXAGGERATIONS:
·        8x (56 min, padded interval on last 100 free)
o   Part One (IMO by Round)
§  1 x 50 Drill @ 1:00
§  2 x 25’s Over-exaggerations @ :40
§  1 x 50 Swim @ 1:00
o   Part Two (All free)
§  100 Freestyle ¾ Catch-Up Drill (Power strokes/Body Alignment) @1:40
§  100 Freestyle FAST with GREAT TECHNIQUE @ 2:00
·        Drills during this set were the following:
o   Fly: 4 press/Underwater Recovery Combo
o   Back: Triple-Scoop (early catch only, 3x skull style, pause opposite hand at highest point perpendicular)
o   Breast: 4 press/1 cycle of breaststroke/plus 1 dolphin kick after cycle
o   Free: Sail Drill with 2 second pause each phase
·        Over-exaggerations:
o   Fly: TOO WIDE on hand entry
o   Back: TOO HIGH on recovery arm above water (shoulder blade lifted)
o   Breast: TOO LONG on stretch phase/i.e. low cycle count
o   Free: TOO MUCH BOIL KICK – over-kick so much so that it is awkward to move arms smoothly
Check back tomorrow for Part 2

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