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SOTW Track Starts with Wedge

WARMUP:  400

WARMUP SET:  3 minutes
30 seconds vertical flutter kick
6 streamline jumps; focus on solid, two-footed pushoffs
30 seconds vertical flutter kick
6 streamline jumps; push off the bottom with ONE foot
30 seconds vertical flutter kick
6 streamline jumps; push off the bottom with the OTHER foot

MAIN SET:  1500
4 X 50 on 1:20 sendoff
Start each 50 with a feet-first jump from the blocks.  Try to enter the water as cleanly as possible — looking like a pencil!  Easy freestyle once you come to the surface.

2 X 100 freestyle; focus on streamline position off each wall

4 X 50 on 1:30 sendoff
Start each 50 with a forward dive from the blocks, but push off with only one foot.  The “push-off” foot should be at the front of the block with toes curled over the edge.  The other foot should be held as if it were against a backplate (kicker or wedge) or as if it were the rear foot for a track start.  But…the rear foot should not be touching the block in any way.  Try to push off straight and try to be streamlined as you enter the water.

3 X 100 freestyle; focus on streamline position off each wall

4 X 50 on 1:40 sendoff
Start each 50 with a forward dive from the blocks, pushing off as if for a typical track start.  Focus on flattening the back as you “take your mark.”

4 X 100 freestyle; focus on streamline position off each wall

WARMDOWN:  100 easy