Begin Again: Week Two

Begin Again
Week Two: Stability of body and Early Vertical Forearm, drills with and without Swimmer's Snorkel

Welcome back of the Begin Again series of swim videos. Think of this as a swim curriculum you can follow and/or thread into your current swim training. I am creating this series after a break from the water, building and strengthening foundational skills right along with you!
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This series will review foundational drills, skills and workouts that can be individually scaled for time and intensity.
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Whether you are returning to the water after a break or wanting to maintain solid foundational skills, this series is for you!

Videos for this series will be posted on the The SweetWater Swim Studio Vimeo page in the Begin Again Showcase, FB page and updates and video links provided here on this blog. The workout is written below. Feel free to copy/paste onto a paper you can print and keep at the end of your lane. 

I hope you find this video series to be a guiding resource for stroke mechanic, drill and workout ideas. 
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Watch: Begin Again: Week Two Stability & Early Vertical Forearm

Week Two: “Stability & Early Vertical Forearm”
 
1300yd / estimated 35min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)
 
Gear: Swimmer’s Snorkel / Pull Buoy / Fins (if desired)
 
Focus: Push Offs, Stability, Early Vertical Forearm
 
~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
Streamline / Dolphin to Flutter / Exhale / Breakout / Breathe 2nd stroke
Focus every push off, exhale underwater with neutral head position
 
~4 x 50yd w/ :15 rest (Snorkel)
Alternate by 25yd Drill / Swim
(Drill ex. Head Lead Kick / Right Arm Lead / Left Arm Lead / High Elbow Scull)
 
~100yd Scull Drills:  Snorkel, Buoy (or light kicking)
Alternate 25yd High Elbow Scull & Power Y Position Snap Scull
 
~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
 
~100yd EVF & Lead Arm Kicking HESITATION Drills:  Snorkel, Fins if desired
Power Y / EVF Hesitation / Lead Arm Kicking on Rotational Axis Hesitation / Power Y
Fins for stability/support in proper body alignment, not speed or power
 
~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
 
~100yd Lead Arm 6 Kick Switch Drill: Snorkel, Fins if desired
Power Y / EVF Easy Pull / Lead Arm Kick on Rotational Axis for 6 Kicks / Power Y
Alternate pulling arm after Power Y is achieved
Can incorporate 6, 4 & 2 Kick Switch w/ bilateral breathing
Fins for stability/support in proper body alignment, not speed or power
 
~200 Set Up for Success: Streamline / Exhale (with or without snorkel)