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.

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, 2013) was spent breaking down shoulder and body-driven freestyle.

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


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Workout logs providing details for all sessions of each week are available through the index below.

WSAC LC Season 2013 - Weekly Overview
Week 01 Week 02 Week 03 Week 04 Week 05 Week 06 Week 07 Week 08
Week 09 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
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