Women First Swimming

  • Women First Swimming

    WOMEN FIRST SWIMMING is a year-round program open to women of all ages and abilities who are looking to improve their form and endurance while also enjoying the fun and comraderie of a women-only class. Many of the women in the program are training for triathlons or open water swims.
  • Mermaids in Action!

Women First Drills

 

Click here to download Drill Sheet

Drill name

Purpose

Description

Streamlines

Balance, streamline

Pushing off the wall in tight torpedo like position

Streamline kicking hand lead

Balance, streamline

Kicking on front with hands leading in tight torpedo like balanced position

Streamline kicking head lead

Balance, streamline

Kicking on front with hands at side holding balanced streamlined position

Streamline head lead roll

Balance, streamline and swim on side

Kicking on front with hands at side in streamline, then rolling entire body to one side, then through to the other side then front to breathe and repeat

Side kicking left or right with hand leading

Balance on side,

Swim on side

Push off the wall in streamline front with hands leading, then roll completely to the side with one arm leading and the other arm on the thigh. Find the balance on the side – pressing shoulder and head down resting on the outstretched arm. Arm and hand should be in the ‘ready’ position – palm down and elbow rolled up and arm stretched out straight in line with body.

Side kick 6-6

Balance, streamline and swim on side, head position, arm propulsion

Push off the wall in streamline front with hands leading, then roll completely to side with one arm leading and other arm on thigh. Find balance on side– pressing shoulder and head down resting on arm. Then take one stroke initiating with the front arm – high elbow – hand down feeling like up over a barrel, pulling the core body towards the point where the hand is grabbing the water. Take the full stroke and roll to other side without lifting the head for the breath. Kick on side a bit, then take breath. Continue streamline on side position on the other side and repeat.

10-3-10 (or 6-3-6)

Balance, streamline and rolling side to side, head position, arm propulsion

Start off the same as the side kick 6-6 and instead of taking only one stroke, three strokes are taken emphasizing the roll side to side in the streamline balanced position (like a log rolling) and hip drive. Breath is preferable after the third stroke without lifting of the head.

3 swim, 4 back

Balance, streamline and long axis rolling

Start with 3 free style strokes, then with the outstretched arm flip to your back and take 4 back strokes, then flip on to your front rolling over via the same side/outstretched arm so you are doing long axis turn to the same side (not a full corkscrew).

Catch up

Balance, hip roll coordinated with arm stroke, breathing on side, focus on one arm catch/pull

Start in the streamline position with both hands leading in front. Take one stroke while holding the other arm out in front and return the pulling arm to “catch up” to the other arm. Allow body/hips to roll slightly in coordination with the arm stroke. During the catch up pause, relax and let body find its natural balance position. Repeat other arm.

Barrel

Balance, high elbow early catch

While doing free style stroke, emphasize the extended arm to reach over a “barrel or log” and pull your body over the “barrel”. Anchor your hand and bring your body toward your instead of hand to body.

Finger tip drag

Recovery arm, correction for windmilling arms.

Swim regular stroke and on the recovery pull thumb up your inseam almost to your armpit, then drag your fingers slowly on the top of the water until hand is in ready catch position.

Hitch

Body balance and roll side to side.

Swim regular stroke and on recovery take arm and tap the water behind the hips while exaggerating the body roll.

Swim w/ kick board btw legs

Balance, roll side to side, core strength

Swim with a flutter board between the legs like a shark fin and focus on rolling more side to side.

One arm non pulling in front

Balance, hip drive, one arm propulsion

Streamline kicking with hands leading position, then stroke with just one arm breathing to the same side. Roll for the breath without lifting the head. Feel the propulsion with acceleration of the arm from the catch to the finish.

One arm non pulling at side, breath to pulling arm

Balance, hip drive, one arm propulsion

Streamline kicking with hands at side position, then stroke with just one arm breathing to the same side as pulling arm.

One arm non pulling at side,

Breath to non pulling arm

Balance, rolling to side, one arm propulsion

Streamline kicking with hands leading position, then stroke with just one arm breathing to the opposite side as pulling arm.

Underwater Dog Paddle

Catch, High elbow position, and finish for underwater part of stroke.

Swim head down, kicking enough to maintain balance and extend arm in catch position. Pull through with high elbow, accelerating to the finish, but do not recover arm above the water. Instead bring it back to the front while the other arm engages in the catch, pull and finish.

Head up front crawl

Open water skill, strength with triceps

Swim with the head up and straight forward. Reach out in front, Keep the elbows high on the recovery and keep the triceps pushing through hard underwater.

Power kick

Open water skill, strength with legs

Kick harder while swimming for the first half of the length then return to regular kick.

Closed fist/open hand

Feeling using wrists, arm surface area for pulling. High elbow through water.

Swim normal with your fists closed. Alternate lengths with hands wide open like webbed feet.

Sculling – front, mid, back

Hand position, feel for water, propulsion

Generally done face down balanced with minimal kicking, keeping arms/bent elbows into side and moving hands back and forth to “scull” and propel body forward. Hands can be position in front, mid, or back position of the stroke.

Glide drills

Feel for water, and gliding position, propulsion

Regular stroke with extra long glide every one, two or three strokes.

One arm fly

Fly stroke drill, dolphin kick, core strength and one arm propulsion.

 

One arm back

Back stroke drill

 

Two arm back

Back stroke drill

 

Lisa Lynam is a Level 2 certified USAT coach and ten-time Ironman finisher.

She can be reached at womenfirst@hotmail.com.

 
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