Cycle 1 - Week 2 - Recovery Drills

Go down

Cycle 1 - Week 2 - Recovery Drills

Post  karen on Mon Nov 11, 2013 8:43 am

Re: Swim Sessions - Cycle 1


Week 2 (w/c 11 Nov)


Recovery Drills - Shoulder Tap and Shark Fin (Popov) Drills

This week we will be working on the over-water arm recovery.

Making sure we ROTATE, keeping as STREAMLINED as possible, and RECOVERING the arm CLOSE to the body.
A wide arm recovery causes cross overs, ruins the catch and is one of the leading causes of shoulder injury.

Remember your FINS.

See you later,

Karen

PS: Last Monday we were almost at capacity at the 7pm session with 34 swimmers out of a max of 36. The 8pm session was much quieter with only 14 swimmers. If you can come later, you're more likely to get a space. Remember once we reach 36 swimmers we will have to start turning people away Sad If numbers continue to increase, I suggest that members only attend ONE of the coached sessions per week, to give others a chance. Remember, Rob Libby runs a coached swim session at Dyrons, Tuesdays 8.30-9.30pm, working on exactly the same drills as we do at MM.
avatar
karen

Posts : 329
Join date : 2009-02-22
Location : Crediton

View user profile

Back to top Go down

Re: Cycle 1 - Week 2 - Recovery Drills

Post  karen on Tue Nov 12, 2013 1:01 am

Here is some info on this week's Recovery Drills. You can see pictures in my Swim Smooth book at training this week.


Shoulder Tap Drill

Shoulder Tap
is an excellent drill to work on if you want to achieve a positive spearing hand entry into the water. If you tend to splash down with a flat hand or drop the elbow in first as you enter into the water Shoulder Tap is for you. You can also use it to help undo a thumb-first entry with the palm facing outwards.

Use fins and perform a catch-up style of stroke where the hands nearly meet at the front. As the top arm recovers over the water, tap the shoulder lightly and then spear in fingertips first. Make sure the palm of the hand is facing downward as you do so.

To help drive good rotation in the drill, breathe on every single stroke to both sides! The mantra of the drill is:

Breathe-tap-spear in …
Breathe-tap-spear in …


After performing the drill keep the fins on and transition to full stroke swimming, focusing on good body rotation and a spearing hand entry into the water from a high angle.

When transitioning to freestyle, imagine a small fish is swimming just in front of you in the water. As you recover the arm and enter into the water you’re aiming to spear the fish just in front of your shoulder. This visualisation will help you to develop the positive spearing entry you need in your stroke.

Shoulder Tap can help loosen off your shoulders too, which makes it an excellent drill to include in your warm up.

(Taken from Swim Smooth book, by Paul Newsome and Adam Young)



Shark Fin (Popov) Drill


Shark Fin drill is used to develop your body royation and a classic high elbow arm recovery.

To perform Shark Fin, wear fins and push off from the end of the pool. Move into a side lying position with the bottom hand in front as in all side kicking drills (KOS etc).

Slide the thumb of the top arm up to the armpit, then return it to the hip before sliding it to the armpit again, at which point bring the hand over and spear into the water to change sides.

The movements of the drill are relaxed and quite slow, don’t force or hurry them. The ‘up-down-up- and through’ should be continuous and without pause.

If you are very tight in the shoulders you may not be able to reach your armpit with your thumb. In which case, perform the drill with the elbow opened out slightly, coming within a few inches of the armpit.

Shark Fin helps you to develop a good sense of balance and core control in the water. The drill also emphasises a classic high elbow recovery over the top of the water.

If you intend to swim in open water you will need to open out the elbow angle so as to gain sufficient hand clearance over disturbed water.

(Taken from Swim Smooth book, by Paul Newsome and Adam Young)
avatar
karen

Posts : 329
Join date : 2009-02-22
Location : Crediton

View user profile

Back to top Go down

Back to top

- Similar topics

 
Permissions in this forum:
You cannot reply to topics in this forum