Warm up
see pre-set
Skills & drills
Alternating Sidekick (snorkel)
This drill teaches you how to rotate your body and to stay streamlined at the same time. Alternate 3 seconds of side kick followed by three freestyle strokes. Use a snorkel to fully focus on the drill. And use fins if needed.
How to do it
- Start in a sidekick and look towards the bottom of the pool
- Make three strokes and fall back into the sidekick again, now on the other side
- Kick for three seconds, followed by three strokes
- Alternate, but don’t go too fast
Focus points
- Maintain a strong kick, especially when falling back into a sidekick to prevent sinking
- Stretch out during the sidekick, engage your core and rotate your body during the three strokes
Coach tip
Once you can balance your body, hold your horizontal body line and streamline during swimming, you will reduce your resistance in the water and therefore swim more efficiently.
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Coach tips
COACH TIP
Let's do some breath restricting swimming. Taking more strokes between breaths is a really handy way of improving technique. It is the breathing stroke where we observe most flaws in technique so by reducing the number breathing strokes in training we can develop a better ‘feel’ for correct technique.
Pre set
1 ROUND
distance: 700
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 200M | Choice | Easy | 20s |
| warm up | |||
| 4 x 50M | Freestyle-kick | Easy | 20s |
| 6 x 50M | Drill | Easy | 20s |
| drill: Alternating Sidekick (snorkel) | |||
| rest after round: 0s | |||
Main set
3 ROUNDS
distance: 1500
| stroke | pace | rest | |
|---|---|---|---|
| 1 x 200M | Freestyle | Steady | 20s |
| 2 x 50M | Freestyle | Easy | 20s |
| breathe every 3rd stroke | |||
| 2 x 50M | Freestyle | Easy | 20s |
| breathe every 5th stroke | |||
| 2 x 50M | Freestyle | Easy | 20s |
| breathe every 7th stroke | |||
| rest after round: 60s | |||