What can I do to help?
If you have time to practice swimming in your spare time here are some things you could work on.
Get to the pool and practice what you do in training including:
Pushing off the wall in a Streamlined position (front and back)and doing Dolphin/Fly kicks
Your Breaststroke starts
All your turns
Diving
Using the pace clock
Below is a set you can use at the pool – follow it directly or change it to suit what you want to practice. If you have a kickboard or a pullbuoy you can add in some kick and pull if you want.
Warm up – 10 second rest after every 50m swum
4x50m Front Crawl
3x50m Back Crawl
2x50m Breaststroke
1x50m Butterfly (if you are feeling brave)
Main – don’t rush your skills!
4x25/50 on each of the following – don’t forget you can add in, take away or change any of these to suit you:
Front crawl
Catch up
Zip/finger drag
Swim
Back Crawl
6,6,6
6,6
Swim
Breaststroke
3K1P
2K1P
Swim
Butterfly
4,4
2,2,2
Swim
If you don’t understand anything just ask and we can explain.