Workouts

Collected from Illinois Masters Coaches
Dry erase board with drills

Date posted:

June 15, 2023

USMS Workout Library

February 2023 ILMSA Stroke Clinic

Summary:

The stroke drills presented in this clinic were originally demonstrated at the 2022 USMS National Convention attended by Molly Hoover and Camille Tan. They presented and explained these drills in a classroom then pool setting.

 Freestyle:

 

  • Head Lead Kick: High to low, lift from chest, not eyes
  • Wide to narrow stroke
  • Kick on side, elbow up
  • 6 kick switch, elbow up
  • 1 arm, lazy arm down, breathe to working arm, head down, fast breath
  • Paddle on head and breathe without losing the paddle position
  • Fist paddles
  • Fingertip paddles
  • Buoy and knees
  • Buoy at ankles

 

Fly:

 

  • Dolphin kick holding buoy, move buoy down to knees after 12.5 yds
  • Dolphin kick with deep knee bend, then whip feet
  • Finish and lift, high head and chest to help shoulders (not high breath)
  • Swim with a wide entry, then medium entry, then narrow entry

 

Back:

 

  • Head lead kick, high to low. Balance
  • Thumb out, 90 pinky in
  • Slam door in sister’s face (quick recovery)
  • Narrow entry, then medium entry, then wide entry
  • Finish pull – shallow v. deep

 

Breast:

 

  • 2 kick – 1 pull, super quick 2nd kick
  • Recover arms over – shoot and stab hard
  • Shoot with flutter kick
  • High to low
  • Wide to narrow
  • 1 arm, lazy arm down, forces narrow pull
  • Swim breast w/ buoy to enforce a narrow kick

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