January 31st - Learn to Feel the Water

This past weekend, we spent a considerable amount of time on drills that help a swimmer learn what a good catch in the freestyle stroke feels like.  To accomplish this, we did started by kicking 50s while in a streamline position alternating the pitch of the hands: up (stop sign) and down (45° to the bottom of the pool).  The swimmer should feel the difference between positive pressure on the palm while the fingers are up and a feeling of negative pressure when the fingers are pointed down.

Sculling is an excellent drill to help learn good feel for the water.

Sculling is an excellent drill to help learn good feel for the water.

We then progressed to sculling drills, both in streamline and with arms at the shoulders, fingers pointed to the pool floor.  These drills help a swimmer to learn  the feeling of catching the water at the beginning of the underwater stroke as well as at the transition from catch to power phase of the stroke.  HERE is a link to a video of good sculling technique.

Workout from 1/31/15

  • 200 warm up
  • 4x50 kick with fins in streamline position - vary the pitch of your hands and feel the water on your hands.
  • 100 free easy
  • 4x50 sculling with head above the water - again, focus on how the water feels on your hands as to press on the water.
  • 100 free easy
  • 4x25 scull with arms at 90° to your body and high elbows - learn the feel of transitioning to the power phase of the stroke while swimming with a high elbow stroke.
  • 100 free easy
  • 4x50 swim with ankle band and buoy - incorporate the skills you have learned into your pull;  focus on the hands.
  • 100 cool-down