Professional Swim Workouts by Professional Swim Coaches
04/15/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

04/15/2013 PM – Walter Schroeder Aquatic Center (Schroeder North – Group 3)

This was the first practice of the long course season for group 3 at Schroeder North, and it was designed to give the advanced age group athlete (approx. 11 – 14 years of age) an introduction to hip-driven freestyle technique and drills. All freestyle (in my opinion) can be broken down into three categories:

  • Hip-Driven
  • Shoulder-Driven
  • Body-Driven


The next day (April 16, 20213) was spent breaking down shoulder and body-driven freestyle. The whole week’s worth of practices is be available for purchase.

Year 1, Season 2, Week 1, Day 1, Practice 1 (04/15/2013 PM)
1166 Days until 2016 US Olympic Swimming Trials

Warm-up:
400 swim
2 x 200 IM on 3:30 (1 Drill / 1 Swim)
4 x 100 IM on 1:45 – Work Cross-Over Turn (BK/BR)

16 x 25 on :30 – WSAC Way x 25
1: fast / easy x 12.5
1: easy / fast x 12.5
1: All FAST!!
1: All easy (bank it up…)

Technique-work:

Hip-Driven Freestyle

  • Most efficient (in terms of energy consumption per duration)
  • The style you want to utilize the majority of the time
  • Characterized by a hip rotation, followed by a shoulder rotation
  • Arm extends, Glide occurs on hip

Hip-Driven Drills:
Flotation Drill

  • “X” position
  • “Y” position
  • “I” position

8 x 25 on :30 – Kick/Drill Progression
25: 3-12 Drill
25: 3-6 Drill
25: 3-3 Drill
25: 1-3 Drill

4 x 25 on :30 – Catch-up Drill

4 x 25 on :30 – Set-up & Drive Drill (with snorkel)

4 x 25 on :30 – Set-up & Drive Drill (no snorkel)

4 x 25 on :30 – Finger Tip Drag Drill

Main-set:
6 x [50 + 50 easy swim]

  • D1 – 4, H5 & 6
  • easy swim is drill

200 cool-down

WORKOUT TOTAL: 3000

This free workout was provided by Walter Schroeder Aquatic Center / Schroeder YMCA Swim Team Head Age Group Coach Harmilee Cousin III.


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About Harmilee

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