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Katy Walker - Training Blog
Katy Walker - Training Blog
"Give yourself permission to exceed your own expectations...."
(Katy Walker)

Training - Week 4

katywalkerby katywalkerNov 19th 2012
Updated... this is what I ACTUALLY DID...oh dear!!
  • Monday - SWIM: Technique 1hr
  • Tuesday - Nothing!
  • Wednesday - Nothing!
  • Thursday - Nothing!
  • Friday - Nothing!
  • Saturday - BIKE: Club ride 16 miles - in the rain - horrid!!
  • Sunday - Nothing!

SWIM: Follow Through Phase Drills (Monday)

  1. Touch belly: swim with a pull buoy if preferred. Swim front crawl with both hands and each time try to draw a line on the chest and belly with your thumb. This is an exaggeration to force yourself to move your arm inwards under the body. Often swimmers tend to pull either too wide or on the contrary too close to the body.
  2. Pull extra wide of the body: In contrast to the exercise where you touch your belly you now try to pull with the arm passing the lateral side of the body. You will note the chest is forced to stay flat in the water. Focus on keeping the elbow high and keep the elbow at 90⁰ with the underarm pointed towards the bottom of the pool
  3. Swim 100m starting to pull extra wide as in the last exercise then gradually move inwards and try to find the sweet spot. Not all the way against the chest and not completely lateral to the body, right in the middle
    Doggy paddle with complete push out to hips: push the arm out under water towards the hips though return the arm under water to the front
  4. Skull with elbows stuck to the chest, point forearms towards the bottom of the pool and move the hand in and outwards quickly (use pull buoy)
  5. Splash up the water towards the end of the stroke. Start the stroke gentle and accelerate towards the pushout near the hips.
 
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