Swimming Set of the Week - March 4, 2011

This week's set encourages you to step back and work on one specific aspect of your transition turns.

As a coach, I'm often reluctant to cut down on yardage and work on technique.  But when I do take the time to teach technique, I'm always amazed by the results and by the positive feedback from the swimmers.   Here's what we did today to work on keeping the head low during the transition turns.  If you want a good example of what to look for, check out Glenn's head position during his turns on this drill:

Or pick up a copy of the following Go Swim videos and focus on the turn technique:  Breaststroke Turns & Pullouts with Dave Denniston; 7 Competitive Turns with Steve Haufler; All Strokes with Eric Shanteau; All Strokes with Karlyn Pipes-Neilsen.

WARMUP SET:  200
8 X 25 breaststroke on :40 sendoff  
Focus:  Keep your jaw relaxed and your breathing relaxed.  Try for a relaxed, steady exhale of air as you get into breast streamline.  Finish each length by touching the wall in a stretched-out position with eyes down.

OPEN TURN PRACTICE:  10-15 minutes
Spend 5-7 minutes practicing the breaststroke-to-freestyle transition turn.  Focus points:  Two-handed touch with eyes down and arms extended.  Don't lift UP after the touch; keep your chin and head on the water.  Travel straight in and straight out.

Spend 5-7 minutes practicing the backstroke-to-breaststroke open transition turn.  Focus points:  Touch with palm down, head on the water, and with body horizontal.  Don't lift UP after the touch; keep your chin and head on the water as you swivel your hips and legs into the wall.  Travel straight in and straight out.

MAIN SET:  1200
4 X 50 on easy sendoff so that you can focus on keeping the head low on the turns
Odd 50s:  25 breaststroke + 25 freestyle
Even 50s:  25 backstroke + 25 breaststroke

10 X 100 FRIM on easy sendoff (2:00 for SCY); fins optional
FRIM = IM except that you substitute freestyle for butterfly.
On the freestyle-to-backstroke transition, do an open turn instead of a flip turn.
This set gives you PLENTY of opportunities to work on your transition turns.  Focus on keeping your chin and head on the water on ALL turns.  Travel straight in and straight out.