SwimSwam wants to give you an inside look at what a normal day-in-the-life looks like for any given swimmer, and how that differs from team to team or city to city. We send our head of production, Coleman Hodges, to be a fly on the wall at practice, then relay what he discovered back to you over pancakes. Or at least breakfast.
Everyone knows that in long course, there’s no hiding. If you’re technique is shaky, it is revealed on a much bigger scale than in the yards pool. So getting a jumpstart on it early in the long course season is never a bad thing. Take it from the men and women at Arizona State, who had a long-axis technique day when SwimSwam came by for some pancakes.
After warming up, the sun devils had 2 sets: 1 freestyle and 1 backstroke. The freestyle set was as follows:
Snorkel + Fins
2×50 kick on stomach Position 11 (arms out in front)
100 swim w/ mid pool flip
2×50 kick on back position 11
2×100 swim w/ double flip at the wall
2×50 3 tap drill
100 swim with submerged flips
2×50 single arm
You never get too old or experienced to focus on technique, especially with freestyle, which every swimmer does so much of. Basic drills like these that work on hand entry and body position in the water, coupled with carrying speed into/out of your walls, can pay huge dividends down the road. Moving onto backstroke:
50 rotation drill (controlled)
50 pause drill
200 descend 50’s (4:00)
2×100 #1 smooth #2 strong
200 smooth free
The sun devil staff implemented the “backstroke with paddles and band” last summer, and they said they’ve gotten a lot better at it. It sounds easy. 4:00 for a 200 long course should be a pushover interval. But when your legs are reduced to deadweight and you have to focus on keeping your tempo up (with paddles) and engaging your core just to stay moving in a straight line, things can get pretty rocky. I recommend trying this one out on your own… but be sure to give yourself plenty to time.