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SFAM TRAINING PROGRAMME SFAM TRAINING PROGRAMME
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SFAM TRAINING PROGRAMME SFAM TRAINING PROGRAMME, SESSION 2 Introduction to TECHNICAL POINTS FOR SESSION 2. Breathing techniques Full Stroke Don t forget to check out our skills videos on our Youtube. Freestyle https goo gl 3Et4dW, Week 1 800m 1600m Training Programme There are two types of breathing involved in swimming. Activity Description Rest Trickle Breathing, Gently allow the air to escape from nose and mouth more so from nose. Warm up Used when face is in the water during stroke cycles and mainly during low level aerobic swimming. 2 x 50m 1 Freestyle 2 Backstroke or Breaststroke Moderate 30. pace focus on relaxing your body in the water Seconds Explosive Breathing. Remember smooth strokes stretching out your limbs Powerfully push the air from your lunges out through your mouth and nose Used just before your. head exits the water to breathe making sure all your air is exhaled before the mouth exits the water. Main Set to prepare for inhalation of fresh air Explosive breathing is also used during high intensity swimming. 3 x 3 5 Seconds Standing or holding onto the wall take a big breath and As after dives and turns. Trickle Breathing sink down below the water surface now perform 3 5 Required. Practice seconds of trickle breathing Catch up Drill with Board. This drill allows you to focus on each segment of the pull and gives you an opportunity to practice. 3 x 3 5 Seconds Repeat as before only using explosive breathing As your trickle and explosive breathing When you need to inhale rotate to your side as you would during. Explosive Breathing Required full stroke rotating your hips and shoulder with each stroke no more than 45 rotation Keep kick. Practice smooth but continuous throughout, 4 x 25m Freestyle kick Kicking with a board practicing trickle and explosive 30. with board breathing Be careful not to raise your head excessively Seconds Full Stroke Freestyle. keeping your face in the water and lifting forward to Four phases of the Freestyle stroke. sneak a breath,1 Entry Shoulder width entry with the hand.
2 x 25m Catch Up Drill Perform one full stroke with one arm while keeping the 30 2 Catch Positioning of the palm to replicate the scull keep high elbow during the catch. with board other out in front holding onto your board Once the Seconds 3 Underwater pull Making sure not to cross your centre line imaginary line straight down the middle. first arm comes back to grab the board begin a stroke of your body pushing down and in initially and then pushing back past your hip to exit the water for. on the other arm the recovery phase, 50m Full Stroke Smooth pace focussing on a fluid rotation including 30 4 Recovery Keeping hand close to body the elbow is what actually leads during this phase always. Freestyle staying directly above your hand, when rotating the head to breathe apply the one Seconds. goggle rule Don t forget to keep kicking throughout. We talk about the one goggle rule in swimming this means that one goggle stays in the water while. especially when you breathe you rotate your head to breathe limitting excessive movement of the head. 2 x 25m 1 Double Armed Backstroke 2 Breaststroke stretch As. out Required, Questions Find us on social media Questions Find us on social media. SUPPORTED BY OFFICIAL CHARITY PARTNER SUPPORTED BY OFFICIAL CHARITY PARTNER. SFAM TRAINING PROGRAMME SFAM TRAINING PROGRAMME, SESSION 3 Body Rotation TECHNICAL POINTS FOR SESSION 3. Streamline Position Push Off s Don t forget to check out our skills videos on our. Youtubechannel,https goo gl 3Et4dW, Week 1 800m 1600m Training Programme 3 Strokes 6 Kick Rotate.
Activity Description Rest This drill will be slightly easier than 6 Kick Rotate as you will have more propulsion with 3 strokes but. make sure to focus on a smooth rotation from side to side during the full strokes never exaggerat. Warm up past the 45 point until you come to perform the 6 kicks on your side Try keeping your face in the. water a little longer this time when kicking on your side keeping your nose pointing to the bottom of. 50m Freestyle Loosen up your shoulders and stretch out into the 30 the pool. water Seconds,Main Set Push Glides No Kicking,6 x 25m Odd lengths as 3 Strokes 6 Kick Rotate 30. Seconds This drill teaches you how you should push off the wall at the begining of every length The idea is to. This is the same as the 6 Kick Rotate drill performed in measure how far you can travel from the power of your push off alone as you progress through these. Session 1 only this time we perform 3 full strokes 10 weeks of training you should be able to travel further as your efficiencey improves. before landing on our side for 6 kicks Repeat for 25m. With one hand on the wall turn your body sideways with both feet against the wall while the other. arm is straight out in front on top of the water,Even lengths as Recovery easy swimming on your. Push off the wall using the power of your legs and keep the outstretched arm in front while pressing. choice of stroke,down into the water, Submerge down into the water and push off the wall with your nose pointing down and ears level. Push Glides This drill is the first step to every length of swimming As At the same time bring your other arm from the wall over head to meet the hand in the water make. it practices pushing off in an efficient streamline Required sure to squeeze your arms against your ears to stay in streamline position. position Make sure to keep your stomach btm and leg muscles engaged to prevent your back from over. arching until you break the water surface and stop moving. To prevent irritation from water entering your nose perform an explosive exhale followed by. Remember to squeeze your upper arms against your, trickle exhaling until you come to the water surface and finish your glide. ears with one hand on top of the other,2 x 25m Backstroke or Freestyle As.
Questions Find us on social media Questions Find us on social media. SUPPORTED BY OFFICIAL CHARITY PARTNER SUPPORTED BY OFFICIAL CHARITY PARTNER. SFAM TRAINING PROGRAMME SFAM TRAINING PROGRAMME, SESSION 4 Backstroke Kick TECHNICAL POINTS FOR SESSION 4. Introduction Don t forget to check out our skills videos on our. Youtubechannel,https goo gl 3Et4dW, Week 2 1600m Training Programme 25m Pool Format Body Position. In swimming your body position is key when trying to maximise your efficiencey There is. Activity Description Rest a domino effect when your head is in the wrong position e g too high in the water when. this happens it causes your hips to drop and your legs to sink making it a lot harder to kick. Warm up through the water To counteract this we say that you should feel like you are swimming. downhill this means applying pressure with your chest into the water this will naturally. 2 x 50m Choice of stroke but for the last 10m of each 50m get 30. into streamline position and perform fast freetyle kicks Seconds cause your hips to rise to the water surface and make your job a lot easier. to the wall,Main Set Streamline Position, Streamline involves putting one hand on top of the other stretching your arms above your. 4 x 25m Backstroke In streamline position or If you prefer you can hold a 30 head and keeping as tight as possible squeeze your ears with your upper arms Remember. Kick kick board into your chest for more stability Seconds to keep your. Remember to keep your chin up tummy and bum engaged to keep your trunk in a strong position and prevent the back frm. 2 x 25m Front Scull Revisist the Front scull we did in session one focus on 20 arching Streamline can be done on your front back and side. the angle of the hand as this plays a major roll in the Seconds. catch phase of full stroke Backstroke Kick, Backstroke kick involves the same technical points that we talked about in session one for. Freestyle only this time we are on our backs Avoid lifting your head towards your chest as. 2 x 25m Full Stroke Remember our breathing skills from session 3 and 20 this will cause your legs to sink to counteract this make sure your chin is up and pointing to. Feestyle apply it to this activity try and apply the one goggle Seconds the ceiling. rule Avoid your knees coming out of the water when Backstroke kicking as this creates a cycling. motion you want your kick to come from your bum and hips not your knees Keep kicks fast. and small feel the water resistance during the downward and upward phase of the kick this. will create a small white splash, 2 x 25m Doubled Stretch out your shoulders and relax As One Goggle Rule.
armed Backstroke Required We often talk about the one goggle rule in swimming this is when you try and keep one. goggle in the water when you breathe well as close as possible to keeping one goggle in. the water By focusing on this it will reduce the amount that your head rises as you breathe. correcting your body position and ensuring that you are always moving forward. Questions Find us on social media Questions Find us on social media. SUPPORTED BY OFFICIAL CHARITY PARTNER SUPPORTED BY OFFICIAL CHARITY PARTNER. SFAM TRAINING PROGRAMME SFAM TRAINING PROGRAMME, SESSION 5 Touch Turn TECHNICAL POINTS FOR SESSION 5. Introduction Don t forget to check out our skills videos on our. Youtubechannel,https goo gl 3Et4dW, Week 2 1600m Training Programme 25m Pool Format Lowering Your Stroke Count. Activity Description Rest We always aim to be as efficient as possible as we swim in an effort to minimise wasted ener. gy If you take less strokes during a length it means your shoulders and arms are conserving. Warm up energy making it much easier to complete your session and eventually the mile However. 4 x 25m Odds Freestyle 20 you will have to find your happy medium between less and more strokes that suits your body. Evens choice of stroke Seconds to keep momentum as you swim This drill exaggerates this concept and will teach you how. Nice and smooth stretch out and get moving to stretch out to and keep strokes long and strong See how low you can get on your stroke. count during each of the lengths but don t forget to keep kicking. 4 x 25m Stroke Count Full stroke Freestyle trying to keep the lowest stroke 30 Stroke Count Norms. Work count possible Seconds 12 14 Strokes per 25m Very Good. 14 16 Strokes per 25m Good,16 Strokes per 25m Need to stretch out more. Touch Turn Practice Swim 10m into the wall turn and push off into one As. Around 10 practices or break out stroke Required Touch Turn Technique. as you please, You will need to swim into the wall with a decent amount of speed to allow momentum. to build for the turn, 4 x 20m Incorporating Starting from mid pool swim 10m into the wall As With your leading hand touch the wall and allow your arm to fold into the wall keep your.
Turn Into Full Stroke perform your touch turn and carry on swimming for required other arm out behind you on the water surface. another 10m As you touch the wall tuck your knees into your chest allowing the built momentum to. turn your body sideways against the wall, Make sure to take a breath during the rotation of the turn but do not change your body. positio keep your eyes on the wall as you push backwards into the water to ensure your. body position stays in place, Cool Down As you move backwards your feet will come to meet the wall for the push off. 2 x 50mSmooth Your choice of stroke As Push your wall hand over to meet your other hand on the water surface. stretch out Required Get into your streamline position and perform your push glide and kick. In training we swim up one side and back the other but for proper lane etiquette you should. begn to move into the middle of the lane 5m out from the wall or when the person infront. of you has passed this means you can turn and get out of the way of the person swimming. behind you, Questions Find us on social media Questions Find us on social media. SUPPORTED BY OFFICIAL CHARITY PARTNER SUPPORTED BY OFFICIAL CHARITY PARTNER. SFAM TRAINING PROGRAMME SFAM TRAINING PROGRAMME, SESSION 6 The Four Phases of a TECHNICAL POINTS FOR SESSION 6. Freestyle Stroke Don t forget to check out our skills videos on our. Youtubechannel,https goo gl 3Et4dW, Week 2 1600m Training Programme 25m Pool Format Phases of a Freestyle Stroke.
Hand Entry, Activity Description Rest Your hand should enter in line with your shoulder to prevent crossing over your centre line this is. an imagnary line down the middle of your body which you should never cross The reason we stay. Warm up outside of this line is to ensure that all of your energy is going into moving forward If you cross the. centre line you are apply force to the side meaning the propoluson you receive will be to the. 100m 25m Freestyle swim 25m choice kick As opposite side creating that well known snake motioned stroke We want to push back to go forwards. Main Set This occurs immediately after your hand enters the water The catch is basically a small scull pushing. into the water however it is called the catch as you are literally trying to catch or grab the water to use. 4 x 25m Bow and Ar Don t forget t Keep kicking This drill is described over 30 the resistance to push you forward during the underwater pull This is one of the rare occasions where. row Drill leaf Seconds we want to have water resistance. 2 x 25m Full Stroke Put into action what you have just learnt during the As Underwater Pull. Smooth steady pace Bow and Arrow drill Focus on keeping your elbow as Required This can be further brok.

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