Please find attached this Friday's LGS session Q2 W24 - this week we are building on last weeks focus on improving your foot/leg and body position.
A number of attendees commented how hard it was to keep their feet high throughout the reps - and indeed that's what your coaches observed - there were also a couple who queried why we were focusing on high feet, when they were not expecting to swim like that normally?
My 2p - the purpose of this particular drill is to emphasise the desired kicking action within a framework that eliminates drag - if you imagine your body is a narrow tube cutting through the water, then the feet should never go out of that "tubes" diameter. Going wider creates drag and slows you down - period.
Most age groupers swim better with a pool buoy or in a wet suit - this is because both raise their leg position and reduce drag. What you should aim to do is develop a natural stroke that includes a good body position, which holds together under pressure. One of the ways this can be achieved is by pointing your toes, kicking from the hips and keeping your feet within your body's wake (tube). Improving foot flexibility, particularly plantar flex, also helps. You do not need to kick like Ian Thorpe to swim triathlon - but a good leg position does make swimming freestyle easier.
I'm away this Friday watching the cricket at Headingley, so I'm posting some extra session notes below:
Trailing Finger drill - this really helps with shoulder flexibility (if it's done correctly) keep the hand tight in to your body, maintain good contact with the water throughout, particularly through the shoulder area and beyond and lead with your elbow for as long as you can. Think, on side - high elbow - narrow boat.
6-3-3 drill - same as last weeks 6 SAL, 3SS, 6 SAR, Six Single Arm Left, then Three Full Stroke Switch to Six Single Arm Right; repeat – This is mainly a balance drill, so stay on your side, stroke short at eye level with a vertical arm to elbow and press backwards. Imagine you are paddling a canoe with the mid to rear stroke only - this drill improves two areas, balance on your side and it gets your hand, wrist and forearm in to the vertical position seen at top level. Think of it as one of the first steps towards achieving the High Elbow Vertical Forearm catch position.
Tom, sorry about the filming, the screw gave away completely from the pole detaching the camera. I will fix it over the weekend and will be back to finish your videoing off in two weeks.
LGS Q2 W24.pdf (70.75 KB)
Have Fun.