Technique – Page 3 – The Swimming Wizard

Backstroke With a Snorkel?!?

Posted on December 17, 2009 by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

If you have a backstroke swimmer who tends to overreach on the entry, try this drill to help eliminate that wiggle by improving the entry position.

Thanks to swimmer Zoe Gan for being a helpful example.

Twenty Ways to Do 20 x 25 – #6

Posted on November 6, 2009 by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

#6 – Improving Breaststroke Tempo

In my opinion, kicking speed (specifically the recovery portion of the kick) is the limiting factor for most swimmers when it comes to breaststroke tempo. Speeding up breaststroke tempo thus must start from the legs. This set focuses primarily on kicking foot speed, and then works briefly on the pull, then finally on overall stroke tempo.

20 x 25 @:30
Perform the following sequence 4x:
#1-3: Br kick w/board & tempo trainer at Threshold Tempo
#4; Br pull w/ flutter kick, focusing on fast arm tempo
#5: Br Speed Drill (narrow pull, narrow kick, fast hands and heels)

Feel the Pressure

Posted on October 15, 2009October 30, 2018 by rdwoodruff

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

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

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.