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Did you see Vicky Holland’s emphatic win in Montreal last week?  If not, it’s well worth a watch on replay to see how well Vicky Holland and all the other British women performed getting 2 out of the 3 podium slots.

Their performances are the motivation for our session this week.  We will be doing some of Vicky Holland’s favourite swim drills to start the session – doggy-paddle and fists – before going into the Brownlee set of progressively-paced 100s.  There is a good article with pictures about the drills on the 220 website here.

I would like you to swim of the drills breathing bilaterally which means on the doggy-paddle you will be breathing to the side. You should find this slightly easier than head-up doggy-paddle and it will also allow you a little more rotation.  As you rotate please concentrate and keeping that vertical forearm as a paddle pushing straight backwards through the pull and don’t let it drift across under your body.

See you Saturday!

Rob

Well done for all of your efforts on your feet over the last two weeks with the work we have been doing on your leg kick.  This week we will be doing some work on a drill we haven’t used for quite a while – front crawl with fists.  This is an excellent drill – recommended by Vicky Holland as one of her favourite drills – to help you focus on the high-elbow catch by using your forearms rather than your hands to generate the most power on your pull. Also we be doing some golf stroke 50s to help you experiment with your stroke efficiency by varying your stroke rate and distance per stroke.  The fists drill is a great preparation for your work on this.

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We will finish the session this week with some pursuit 200s where I would like to encourage all of you to experiment with different tactics and changes of pace.  Using the stronger leg kick you have recently been practising is a great way to change pace quickly!

See you Saturday,

Rob

Photo by Oladimeji Odunsi on Unsplash

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