Where
no stroke is specified,
freestyle
is implied; this includes kick sets.
Where
no speed/intensity is specified:
for
25s, sprint is implied; for all other distances, either hold a fast pace or
descend your times from moderately-fast to at least within 5 sec. of your goal
time.
Where
no interval is specified:
swim
the first repeat of the set, get your time, add the following to your time to
make your interval:
For
25s: no more than 7 seconds
For
50s: no more than 10 seconds
For
all other distances: no more than 15 seconds
Kicking:
Dolphin
kick: should be always on your back. arms at your side when not using
fins; with fins, streamlining is optional
Drills, if you don¹t know how to do one or more of these,
please ask me:
Fly:
Triple Kick (TK), Head-out with flutter kick (HO), and popup. Absolutely
no one-arm butterfly drills.
Back:
2 strokes each arm, double arm (double), spin, 3 right 3 left 3 swim (3-3-3),
one-arm, stop-and-switch (SAS), back-and-forth recovery drill
Breast: dolphin breast (dolph.), two/three kicks one pull (2k 1p), popup drill, head-out with flutter kick (HO), no arms (that means arms at your side), double pullout....Lorin's Breaststroke Tips
Free:
touch and pull (T+P), head out (HO), overhead timing progression (consists of 4
drills).
half
laps: (12.5 kick under / 12.5 drill /
12.5 HO / 12.5 sprint no breath)
partial
stroke: this means you leave
something out of your stroke, it¼s never full swim. So you either leave
one arm out and swim single-arm stroke, or leave out the kick and just pull
with a buoy, or leave out both arms and just kick. This is all with
equipment. Another option is to swim full stroke but wear only one paddle
and try to keep your armstrokes even, then you¼d switch the paddle to the other
hand on the next 50. You can do the same thing with fins. And you
can do both at the same time with a paddle on the right hand and a fin on the
left foot. Then switch.
6
line sprint: sprint no breath to the
6th line (there are 8 lines across the bottom of the pool). This must be absolutely all-out sprint
with the fastest kick you can do, otherwise it¹s not really beneficial. After the 6th line,
float/swim easy however you want to get yourself to the wall, preferably a
different stroke from what you were sprinting on that length.