SWIM TECHNIQUE TOP TIPS

SWIM VIDEO SERIES – COMMON ERRORS

The videos below discuss some of the common errors we see occurring frequently when doing our swim analysis sessions with our guest athletes.  Please take a few moments to watch each video and if you have any questions please get in touch – we love talking swimming!

Introduction:

Hand Entry:

Body Positioning:

Reach and Catch:

Pushing Past Your Hip:

Fingers:

OUR FAVOURITE SWIM SETS TO TRI !!

Swim Training Session Notes:
Please have a go at the training sessions here, you can adjust the distances if need be but try to follow the structure of the session.  
A typical training week should always include a technique focused session, some kind of speed work and an endurance/strength set.    
We have not included any warm ups, prep sets or cool downs so please do your own or ask us for some examples.
For recovery times for these examples unless stated take whatever time you need, normally around 15-30 seconds is ideal.
For more information on swim sets and technique drills or to discuss a swim lesson or swim training program please contact us and one of our coaches will arrange a free call with you to discuss your needs.

Happy Swimming

Speed Work – Main set (1000m)
50m hard with focus on strong push back
50m pull buoy easy focus on arm reach
100m hard effort (record time)
50m pull buoy easy tech focus
4 x 75m hold your 100m pace (recorded time)
50m pull buoy easy
2 x 50m very hard efforts (1 minute rest)
4 x 25m max efforts with good tech
100m as 25 hard, 50 easy, 25 hard
50m as 25 hard 25 easy
50m as 25 easy 25 hard

Technique Focus – Main Set (700m)
50m looking at left hand entry and fingers
50m looking at right hand entry and fingers
100m pull buoy easy (tech focus)
50m looking at left arm slide shape
50m looking at right arm slide shape  
100m pull buoy easy (tech focus)
25m kick with body rotated on side (swop as like) 
25m swim focus on rotating hips as swim
25m kick with body rotated on side (swop as like)
25m swim focus on rotating hips as swim
4 x 25m firm efforts focusing on stroke count
2 x 25m focus on pushing water past your hip
50m firm effort swim focus on stroke count

Endurance/Strength Main Set (1200m)
200m pull and hand paddles steady
100m pull only focus on push back
2 x 50m swim focus on catch/push back
4 x 25m paddles only focus as above
100 easy mixed strokes eg back/breast
200m pull and hand paddles steady
100m pull only focus on push back
2 x 50m swim focus on catch/push back
4 x 25m paddles only focus as above
75m firm swim building pace
25m head up swimming (sighting practice)

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