Freestyle Basics: Head & Body Position

A focused 3 week block to build better awareness around head and body positions in the water for freestyle and triathlon swimming. Methods include the use of specific skill progressions that allow swimmers
to experience concepts to be incorporated into freestyle.

Workouts are presented in a series of 9 sessions to be incorporated over a three week period. Workouts include Warm Up & 15min skill practice. Following the skill set, it is recommended that athletes include a main set of choice, or a main set as prescribed by their primary coach. Plan includes variations and practices for beginning swimmers, intermediate swimmers, and advanced swimmers.

Sample Day 1
Head/Body & Position Awareness 1

Warm Up:
Beginner - 100m choice of swim, as continuous as possible.
Intermediate - 8x50 as: 25free/25back;
Advanced - 12x50 as: 25Free/25 R.I.M.O @1:00

Wake Up & Shake Up:
Beginner - 4 x 25m kick with board & fins, :10RI
Intermediate/Advanced - 8 x 25m Free BUILD. @0:30 or @0:40

15min Body Position Set:
**awareness of body & buoyancy in space**
Skill descriptions below.
3 x Ball Float (1=stable, 2=play, 3=stable.)
3 x Wall Float (1=stable, 2=play, 3=stable.)
3 x Surface Push
4 x 25 Surface Push w Slow Kick (Fins), 0:10RI

Main Set of Choice (or as prescribed by coach.)

Sample Day 3
Head/Body & Position Awareness 2

Warm Up:
Beg. - FINS: 2x (100Free, 100 Kick)
Int. - 3x (100 Free, 50 Kick)
Adv. - 2-3 x (200free, 100 kick, 50 scull)

Wake Up & Shake Up:
Int. - 4 x 75m Free w 0:20RI
Adv. - 6 x 75m Free w 0:20RI (or @1:30)
75m are:
ODD - easy/easy/fast (25m each)
EVEN - build/fast/easy

Body Position Awareness Set:
1 x Ball Float
1 x Wall Float
2 x Surface Push

2 x Downhill Press - Hold Breath
2 x Downhill Press - Exhale throghout
2 x Uphill Press - Hold Breath
2 x Uphill Press - Exhale throughout
2 x Downhill Press - Hold Breath

Sample Day 5
Head/Body & Position Awareness 3

Warm Up:
Beg. - 8x25m Free w 0:15RI
Int. - 16x25m Free @0:35, every 4th fast
Adv. - 20x25m Free @0:30, every 4th fast

Wake Up & Shake UP:
Beg. - 100m Free with fins as: 25 easy/25moderate/25 fast/25 easy.
Int. - 3 x 100m Free Descend @~2:00
Adv. - 2 x (3 x 100m Free Descend @~1:45)

Body Position Awareness Set:
1 x Wall float
1 x Surface Push
8 x 25m Surface Push & Kick with Fins
ODD - hold breath and exhale quickly to breath as needed.
EVEN - continuously exhale and breathe as needed. *See note.

Sample Day 8
Head/Body & Position Incorporation 1

Warm Up:
Beginner - 100m choice of swim, as continuous as possible.
Intermediate - 8x50 as: 25free/25back;
Advanced - 12x50 as: 25Free/25 R.I.M.O @1:00

Wake Up & Shake Up:
Beginner - 4 x 25m kick with board & fins, :10RI
Intermediate/Advanced - 8 x 25m Free BUILD. @0:30 or @0:40

Body Positions:
4 x 25m Surface Push Kick
4 x 25m Surface Push One Arm w Fins
4 x 25m Surface Push Pull

Sample Day 10
Head/Body & Position Incorporation 2

Warm Up:
Beg. - FINS: 2x (100Free, 100 Kick)
Int. - 3x (100 Free, 50 Kick)
Adv. - 2-3 x (200free, 100 kick, 50 scull)

Wake Up & Shake Up:
Int. - 4 x 75m w 0:20RI
Adv. - 6 x 75m w 0:20RI (or @1:30)
75m are
ODD - easy/easy/fast (25m each)
EVEN - build/fast/easy

Incorporate:
4 x 25m Surface Push Kick with Fins
4 x 25m Surface Push Pull
4 x 25m Surface Push Swim

Sample Day 12
Head/Body & Position Incorporation 3

Warm Up:
Beg. - 8x25m Free w 0:15RI
Int. - 16x25m Free @0:35, every 4th fast
Adv. - 20x25m Free @0:30, every 4th fast

Wake Up & Shake UP:
Beg. - 100m Free with fins as: 25 easy/25moderate/25 fast/25 easy.
Int. - 3 x 100m Free Descend @~2:00
Adv. - 2 x (3 x 100m Free Descend @~1:45)

Incorporate:
4x 25m Surface Push Free
4 x 50m Surface Push Free with Surface Turns

Sample Day 15
Head/Body & Position Consolidation 1

Warm Up:
Beginner - 100m choice of swim, as continuous as possible.
Intermediate - 8x50 as: 25free/25back;
Advanced - 12x50 as: 25Free/25 R.I.M.O @1:00

Wake Up & Shake Up:
Beginner - 4 x 25m kick with board & fins, :10RI
Intermediate/Advanced - 8 x 25m Free BUILD. @0:30 or @0:40

Body awareness consolidation:
1 x ball float
1 x wall float
1 x surface push
8-16x 25s Surface Push Free w Fins (Optional snorkel) w 0:05 RI

Laura Medcalf
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Laura Medcalf Coaching / Tri Monsters

Triathlon & Competitive Swimming, Swim Video Analysis, Triathlon, Open Water;
Youth/Junior Triathlon Performance Pathway Coaching;
Skills Coaching~Swim/Bike/Kids/Adults.