Friday, February 11, 2011

Swim Drills

Drills Common to All Strokes

Distance Per Stroke (DPS)
Swimming all strokes getting maximum distance per stroke. With free and back, emphasize a long body line, hip and shoulder rotation, minimizing resistance. With breast and fly, keep the body line long in the front of your stroke. Steady the rhythm, and swim in the front quadrant of all strokes.
Fist Swimming
Swimming with hands completely in a fist. No "karate-chop" hands allowed! Concentrate on body position, using your forearm in the catch and optimum elbow bend through the stroke. When you return to swimming with an open palm, your hands will feel as large as kickboards! Have fun and think Distance Per Stroke!
Sculling
Sculling is performed by sweeping your hands through the water, holding your elbows still. Your hands are acting like propeller blades, and subtle changes in hand pitch and speed will change your body position and speed. There is no recovery motion. When you are treading water, you are sculling your hands through the water to hold yourself up and counteract gravity. To propel yourself down the pool, simply change your hand and forearm angle to be perpendicular to the pool bottom and parallel with the pool walls. Keep your elbows high at the surface of the water, and sweep your hands underneath (this is known as the "windshield wiper" drill). Note that your swimming strokes are a combination of sculling motions that allow you to hold the water as your large body core muscles act as the engine.
Kicking

For freestyle, kick on your side with your bottom arm (the one closer to the bottom of the pool) extended straight out of your shoulder line before your head. Keep your palm facing down and your extended hand about 8 inches under water. The top arm (the one on the surface of the water) should be relaxed at your side with your had on your hip and out of the water. Maintain a head position as though you were swimming freestyle, with your head in line with your spine. Press your arm pit toward the pool bottom to get your hip at the surface of the water. Your extended arm should feel weightless.
For backstroke, kick on your side as described above with your head facing up in the position for backstroke. You may also kick in a streamlined position with both hands over your head.
Breaststrokers, kick only with a soft kickboard that will allow you to maintain a good body position for breaststroke. Without a board, keep your hands extended, at your side. Try to maintain the same "dolphining" undulation when you kick as you should ave when swimming the full stroke. You may also do breaststroke kick on your back.
Butterflyers, go for it either on your side, on your back, or in butterfly position. Kick from the hips and torso. This is a great "ab" workout.
Golf
While swimming 50's repeats, calculate your "score" for each 50 by counting your strokes in both directions (one arm equals one stroke) and adding it to your time. For example: If you swim 50 freestyle with 20 strokes per 25 in a time of :40, you would have a score of 80 (20 + 20 + 40). Descend your score by taking less strokes and/or completing the 50 in less seconds with each successive 50.


These drills and more can be found on the Mountain View Masters Swim and Social Club website

Add equipment  to your drills to help improve your work out.
     Kickboards allow you to continue swimming while giving your upper body a rest. They provide a good workout for your legs but give you a break while allowing you to continue your swim.

     Hand Paddles allow you to isolate and work more on the back, chest and arm muscles. They also give a swimmer the feel for speed in the water and an idea of what to strive to recreate on their own.

     Pull Buoys take a lot of strain off of your legs and allow you to practice extending your breathing patterns.

38 comments:

  1. Wow this blog is really informative, these all different kind of swimming techniques are really helpful for all new swimmers more over its is really informative for non swimmer as well..!!

    ReplyDelete
    Replies
    1. I came onto this website when looking for a workout. I gained useful knowledge regarding my workout by reading this site. I need to do this workout Capybara Clicker

      Delete
  2. In my opinion, advices from https://eduessayhelper.org/blog/literary-analysis-outline might be really helpful for students. It may help you to improve your writing skills.

    ReplyDelete
  3. Using the proper swimming drills will help you to learn the proper swimming skills. Join the Swimming Baths classes and learn various swimming lessons.

    ReplyDelete
  4. Get the swimming lessons from Swimmerse who trains the Adult Swim Class in Bukit Batok and join the class. It will keep you to stay fit and healthy.

    ReplyDelete
  5. We are one among the best web design company in chennai. Our objective is to deliver clients with trending solutions that add values to their webpages and applications.We are Professional Website Design Services and we have efficient team of experts who are keen to complete the project within specified period. Our HTML5 developers are up to date in latest designing tools and technologies to build interactive websites.If you are looking for web designing services in chennai also you can hire web designer india we are here to help you.

    ReplyDelete
  6. This game is risky and many people have lost their lives during this game because they could not survive. So, if you want to play this game, you have to follow safety tips, so that you can save your life. Masters dissertation writing service.

    ReplyDelete
  7. wow this is one of the best blog for swim drills that I have ever seen so far Essay Help Online go here for details.

    ReplyDelete
  8. Once you have learned the essentials, online casino the next step is to delve into learning the optimal strategy. At the end of the day the house always wins, so unless you derive some sort of pleasure in giving your money away

    ReplyDelete
  9. I learned absolutely everything about my question when I read this post, thanks to the author for the detailed description. I wrote my review on the top essay writing reviews you can go in and read. Thank you very much for your attention and your time.

    ReplyDelete
  10. wow, great, I was wondering how to cure acne naturally. and found your site by google, learned a lot, now i’m a bit clear. I’ve bookmark your site and also add rss. keep us updated
    Funnel Designer

    ReplyDelete
  11. Thanks for sharing information about this topic. I got a lot of knowledge from your post. Local SEO Company in USA brings the opportunity to make your small business into a worldwide business.

    ReplyDelete
  12. Hiring a professional also ensures that you comply with any safety laws and regulations governing painting contractors in Miami, FL, as well as any local building codes that may apply to your specific project.

    ReplyDelete
  13. This write-up has great points and as well as perfect ideas to learn swimming. Is your floor damaged and worried about it? Then avail our Professional Floor Repair Services Chicago IL, and surrounding areas.

    ReplyDelete
  14. To make things easier for students, online tutoring services have been introduced. These online tutoring pay someone to do my college homework services can provide college homework help to students in all subjects and help them understand the concepts.

    ReplyDelete
  15. Shop for guys's outside jackets, which includes down insulated coats and water-proof snow & Mission Impossible Ii Ethan Hunt Leather Coat. Elevate your performance with mountain hardwear. Store men's coats & jackets at for all time 21. Find the ultra-modern styles for guys's bomber jackets, denim jackets, blazers and faux leather jackets.

    ReplyDelete
  16. swimming is a great activity most of the people are habitual of doing this regularly its make a man fit physically. o love to swim when i have time i usually visit to college pool . and because my assignments are still not complete i visit to essay proofreading and editing service to complete my assignment and in that time i prepare me for my exams.

    ReplyDelete
  17. Workout is very important in our daily lives, in order to look smart and handsome . If you are looking for a black leather jacket such as black cafe racer jacketat low prices , do visit this website with free shipping .

    ReplyDelete
  18. Thanks for share this information about swiming I really like the swiming
    really thanks for this
    Best Budget Boxing Gloves

    ReplyDelete
  19. Nice post
    Are you struggling with your Greek assignments? Worry no more! Greece assignment help is here to help you ace your assignments with the best quality content. Our experts have a deep understanding of the Greek academic system and provide custom writing solutions tailored to your academic needs.

    ReplyDelete
  20. Tow Truck NYC & Roadside Assistance in Towing Service NYC, True Towing Services is the best company that can help you get the tow truck or roadside assistance you need, 24 hours a day, 7 days a week! As soon as you call today, you'll get connected to an available tow truck in Towing Service NYC.

    ReplyDelete
  21. I greatly appreciate you sharing this swimming knowledge; I really like swimming. woodoku

    ReplyDelete
  22. Amazing post and also great suggestions! This publication is very beneficial and great for us. Thanks for discussing valuable details. 24 Hour Towing Company Near Me

    ReplyDelete
  23. This comment has been removed by the author.

    ReplyDelete
  24. Yes, I ma very happy to read this one. Swimming is my favorite hobby. I hope is future you share more good updates. Now it's time to avail limo service west palm beach for more information.

    ReplyDelete
  25. Website creation is critical for success in today's digital environment as it plays a significant part in building digimarketinginc.com and enhancing an online presence for businesses and people.

    ReplyDelete
  26. "Embrace the symbolism and creativity of resin mantra frames online. These frames include elaborate resin patterns with mantras that are meant to uplift and empower. Find the ideal frame that captures your inner journey and improves your surroundings by perusing our online gallery.

    ReplyDelete
  27. Your blogs are really good and interesting. It is very great and informative. I got a lots of useful information in your blog. When you return to swimming with an open palm, your hands will feel as large as kickboards! Have fun and think Distance Per Stroke bankruptcy lawyers virginia beach! Keeps sharing more useful blogs..

    ReplyDelete
  28. Thank you for putting so much effort into creating such valuable content. Your passion for the subject shines through every word, and it's truly motivating. Keep up the fantastic work! I'm eagerly looking forward to your next masterpiece. You've gained a loyal follower in me. Kudos to you!
    Abogado de Conducción Imprudente del Condado de Monmouth

    ReplyDelete
  29. Great Blog
    "Discover a reliable CV writing service Ireland that guarantees exceptional results. At CVWritingServices.ie, we understand the importance of a powerful CV in your job search journey. Our skilled writers craft personalized resumes, emphasizing your skills and experience. Gain the confidence to impress employers with a polished and professional document. With our proven track record, you can trust us to deliver an outstanding CV that aligns perfectly with your career goals."

    ReplyDelete
  30. Uncover the influence of culture on Public Relations assignments Singapore University of Social Science (SUSS). Delve into the way cultural dynamics mold messaging, stakeholder engagement, and reputation management. Enrolling at SUSS equips you to master the skill of creating culturally sensitive campaigns that connect with varied communities. Elevate your PR expertise and capture success within Singapore's diverse communication environment.

    ReplyDelete
  31. Your blogs are really good and interesting. It is very great and informative. I got a lots of useful information in your blogs. you would have a score of 80 (20 + 20 + 40). Descend your score by taking less strokes and/or completing the 50 in less seconds with each successive 50 bankruptcy offices near me. Keeps sharing more useful information in your blogs..

    ReplyDelete
  32. The swim drills you've shared are incredibly valuable for improving stroke efficiency and technique. "Distance Per Stroke" and "Golf" are effective methods for refining one's swimming abilities. Great insights!
    Domestic violence New Jersey

    ReplyDelete
  33. "I've been fascinated by blades for as long as I can remember, and Unholy Blade's website is a true paradise for enthusiasts like me. The attention to detail and the quality of their collection are unmatched. If you're on the hunt for extraordinary blades, I highly recommend checking out Unholy Blade. It's where artistry and craftsmanship unite to create blade masterpieces!"

    ReplyDelete
  34. Fantastic swim drills guide! Incorporating Distance Per Stroke, Fist Swimming, Sculling, and Kicking variations adds depth to swim training. The equipment suggestions are valuable for targeted muscle work.
    Quick and Easy Divorce in New York

    ReplyDelete
  35. Thank you for sharing these swim drills! As a beginner swimmer, I often struggle with technique, but your article gave me the confidence to try new drills and improve my skills. Thanks for sharing this informative blog! virginia child pornography lawyer

    ReplyDelete