From strong swim technique to legs, hips and body position. This should build mobility in the water for changing directions to transitioning from horizontal to vertical, and vice versa.

Swim technique

  • Rotating streamline — kicking through any rotated position, start on back rotating along length of body 360 degrees each direction
  • Sail drill — emphasizing body roll and extended reach
  • Running man — incorporating running and jumping off the bottom, each time raising knees above water surface
  • Long stroke/max reach/straight arm recovery — ensure hand tilt, high elbow underwater start of pull, hand straight back just outside of shoulder
  • 3-kick breaststroke — perfect streamline on the third kick with head down, kicks are fast rhythm til 3rd kick going for distance, explosion is the most important part as this prepares proper lunging
  • 4-4 — head up four strokes on front, four on back, with breastroke kick each transition, note that 3-3 is the same as 4-4 only for 3 strokes each
  • 4-long 6-quick — headup four long strokes followed by 6 quick with high elbows, add eggbeater kick to quick if possibl
  • 5-5 — head up 5 strokes focus left, 5 focus right, building controlled awareness while giving effort

Sprint conditioning

  • Off the wall  4-6 strokes head down
  • Half lengthers, over the hips
  • relays
  • Add pullouts, push-ups and squats

Body position leg work

  • 5 quick 5 secs eggbeater, headup singular focus point
  • Lunge — breastroke kick each head up stroke
  • Lunge every other — only when strong arm reaches
  • Skating — zigzagging direction, eggbeater, lunge, eggbeater reset/reload legs, arms stay in water
  • Lunge away, off arm brush off and eggbeater 6 to knee up/rise up and repeat, looking in trailing direction
  • Feet first drifting/cycling, arms alternating push scull, top leg surfacing on reach,
  • Feet first side switching — like previous but leaning one side then the other with explosive kick out to switch, ensure a top leg full extension kick out to switch sides
  • Hipovers leading with feet squaring shoulders, full sequence build to blocking lunge with hand in the water attack ultimately adding lunge back crash to hole set
  • Attack lunge/ upslide, rise up, forward 45 degrees left, then eggbeater stabilize and repeat right. Always lung on off arm with strong shoulder back
  • Gut busters focusing on high knee and shooting legs out, both side-to-side and front-to-back, emphasize maximum effort for short periods with rest
  • Somersults — resurfacing with high knees, otter like position
  • One arm scull — off arm sculling in vertical position no leg support
  • Eggbeater turns — quarter/half/full turns from vertical
  • Knee ups — side to vertical knees up, front/back as well, also from low knee vertical to high knee ready/loaded position
  • Shoulder fakes — using core and shoulder and back leg kickout with turn-in of foot and hip. Weak arm pulls when back leg kicks, and pushes when back leg resets with knee up. Find a rhythm.
  • High 10s — reload (make center of gravity high as you can) before hitting it

Contact mobility

  • Quarter turns
    • set position
    • perimeter position
      • Using momentum against defense to get by
  • Kickouts — Set/postup leg kick out separation
  • Basic push drill – eggbeater forward against flutter kick backward
  • One-on-one shoulder push – facing eggbeaters
  • Chairs – same direction eggbeater 
    • offense in chair, defense on surface
      • straight arm then pull chair
    • moving in facing direction offense prevents defense from getting around corner, like rebounding in basketball, place hand/arm low on side defense is trying to come around and ride forward
  • Counter attack stay in front and slow down
  • Partner pull – headup pulling partner laying on back grabbing suit on side to not be in the way of kick
  • Hand of defender leaning on off shoulder
    • end with strong knee to strong elbow rise up