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Working on Rotation

Posted by Barbara Hummel on Jun 12, 2008 07:00AM (10,133 views)

WARMUP:  400

WARMUP SET:  300

12 X 25 with fins

#1:  Dolphin kick on your back, left arm up

#2:  Dolphin on your back, right arm up

#3:  Dolphin on your back, progress to both arms up by end of length

MAIN SET WITH EQUIPMENT:  1900

9 X 100 with fins

#1:  Hydro Hip freestyle

#2:  Tech Toc freestyle

#3:  Nekked (except for fins)

1 X 50 EZ recovery

6 X 50 no fins

#1:  Hydro Hip freestyle

#2:  Tech Toc freestyle

#3:  Nekked freestyle

1 X 50 EZ recovery

9 X 50 with fins

#1:  Hydro Hip backstroke

#2:  Tech Toc backstroke

#3:  Nekked backstroke (except for fins)

6 X 25 no fins

#1 & 2:  Hydro Hip backstroke

#3 & 4:  Tech Toc backstroke

#5 & 6:  Nekked backstroke

MAIN SET WITHOUT EQUIPMENT:  1800

Lane 1 does 50s instead of 100s, and does 100 EZ dolphin kick between sets of 50s.

7 X 100, pick a sendoff that gives about 30 seconds rest

1 X 100 EZ with fins

5 X 100, take :10 off your initial sendoff

1 X 100 EZ with fins

3 X 100, take another :10 off your sendoff

1 X 100 EZ recovery

WARMDOWN:  200 


Tags freestyle, backstroke, rotation, descend set


Responses

Responded Jun 13, 2008 08:07PM

Barbara...I have a question for you.
I have seen the Schoeman DVD, specifically "The kick drives rotation" focus point. On the other hand I have seen "The Tip of the Week" over at the "SwimRoom" which consists on a clip of Phelps swimming backstroke and the tip is refered to the importance of the abdominal muscles, the contraction of the abdominal muscles as the main source of power for your rotation.

Now, what works for me is to start the rotation with the kick as I start to contract my abdominals...so should I stick with this or work harder on developing stronger abs..or what????
The thing that kills me is focusing on the hip because then I end up using my lumbar muscles as the source of power for the rotation and time and again I have had this very painful muscle contractions at the lumbar zone.

Thanks.
Responded Jun 13, 2008 08:56PM

Yes. Both.
Responded Nov 24, 2008 02:17AM

Will a workout like this get swimmers that I coach to have a faster pull and recovery on there freestyle swimming ? Any other tips to get my swimmers swimming with a stronger and faster rotation on a low budget?
Thanks
Tom
Responded Nov 24, 2008 02:22AM

If you've got the two Finis products -- Hydro Hip and Tech Toc -- in your budget, yes this practice will help them develop a stronger, quicker body rotation.

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