Courtesy: ONEswim.com, a SwimmersBest brand.
#ONETrainSavage
Definition: A group of exercises bundled together to maximize effort while building technique and power
This Train Savage is brought to you by: Eric Snell and Bethany Tilson
Eric and Bethany are the creators of the Train Savage Method. Using swim specific dryland movements before swimming can make the swimmer focus on the muscles that are engaged in the stroke/kick/race. By adding these Swim Specific movements they are also building swim specific muscles while keeping good technique AND getting cardio in the set.
Goals: The goal for this circuit is to build the technique and power of the freestyle stroke. By replicating the exact high catch motion on dryland under resistance those muscles are being built. Also by adding resistance on the hands and the hips to Catch Up Drill in the water you can build the effort and power in each stroke.
Exercises: Catch Up FR / High Catch HOLD / Dryland Stroke
Purpose: Build power and technique
Swim-Specific: FR Stroke Power
Exercises Explained:
Catch Up Drill
- Beginner: Just Flat Paddles
- Intermediate: IM Paddles
- Advanced: IM Paddles, Parachute, Dual Ankle Buoy
Explained: Use appropriate equipment to suit your training. Keep one hand outstretched until the other hand ‘catches up’ with the hand outstretched. Then the other hand strokes.
High Catch Hold
- Beginner: Lighter Cord, Hold for 6 Secs
- Intermediate: Medium Cord, Hold for 10 secs
- Advanced: Medium Cord, Hold for 15 secs
Explained: Using the fingertip paddle and short stretch cord, go into a high catch position and hold that position for the correct amount of time.
Dryland Stroke
- Beginner: ¼ lb wrist weights
- Intermediate: ½ lb wrist weights
- Advanced: 2lb weights
Explained: With the proper equipment, bend over and go through the catch up stoke motion to practice tempo and technique.
ABOUT THE AUTHORS: ERIC SNELL AND BETHANY TILSON
Eric and Bethany coach the SeaWolves in Georgia. Their focus is to create training methods and products to increase the swimmers growth and technique in tandem.Their free training platforms can be found www.ONESwim.com. ONE Swim has helped thousands of coaches across the world with innovative solutions to swim training. They continue to push the envelope on training with out of the box approaches to get the most training out of a limited time.
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ABOUT ONESWIM.COM, A SWIMMERSBEST BRAND
ONEswim.com is leading the way for the future of swim training equipment. The company offers a broad range of solutions for improving stroke technique, kick technique, and breathing technique. They provide swimmers, coaches, and teams with the tools they need to balance technique training with conditioning training. By combining the best drills with the best tools, the SwimmersBest products give swimmers instant tactile feedback so they can adjust their technique efficiently. The old way of having coaches constantly remind swimmers of their individual problems has proven to offer very little improvement in technique. All SwimmersBest products are designed to constantly ‘talk to the swimmers’ so they can feel the problems and make corrections. This unique approach means the swimmers are given negative feedback for incorrect stroke technique, which compels the swimmers to quickly correct the problem on their own. With a constant flow of new innovative product designs, SwimmersBest is a company that will continue to deliver solutions you need.
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ONEswim.com / SwimmersBest is a SwimSwam partner.