GEORGIA LMSC COACHES CORNER
Tip of the Month - January
Don’t be afraid to try something new. If you coach suggests a new drill or a stroke change, try to learn how to do it correctly. If you are making a stroke change you will be slower at first until it becomes a habit. Take the time to try it then make your own decision.
Drill of the Month - January
This months drill is for breaststroke. If you have never tried the wave style breaststroke you might consider trying to learn it. As I mentioned above try something new, it might just work. One drill I love to do is pull breaststroke with fins on while letting your legs follow in a dolphin motion. Let it flow naturally. I also try to over emphasize the recovery by trying to bring my hands up and forward, at the surface or slightly over the water. I also try to tell myself to PRAY as I extend my arms forward into a streamline position. If you are going to glide on each stroke, do it while you are in a streamline position, not when your arms are under your chest.
Swim Workouts
Keep track of your times on these quality swims.
5x200@3:15 Free long and loose
8x25@:45 Free kick every 3rd 25 FAST
8x50@55 Fly w/fins
8x25@:45 Free kick every other 25 FAST
4x100@1:45 Back w/paddles
8x25@:45 Free kick FAST
4x100@2:00 Breast pull w/fins get the dolphin motion in
200 Free kick w/fins EASY
200 Free swim EASY
Total 3200 yards
Goals
With the new year upon us may people are making resolutions like getting fit or losing weight, and swimming can help you to reach those goals. USMS has a great program called Go The Distance which can help you track your yardage and be a tool to help you stay accountable while reaching your goal. Go to http://www.usms.org/fitness/content/gothedistance for more information and to join the fun.
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