Key Pillars of Junior SwimmingEnjoy what you do and always look for more. More opportunities to improve your technique, more chances to race fast in training, more time to share great swimming experiences with your friends.
Must Do Technical PointersFreestyle catch – Elbow above wrist, wrist inside elbow. Practice this shape both in and out of the water to enhance your freestyle catch.
Must Do Technical PointersFreestyle catch – Elbow above wrist, wrist inside elbow. Practice this shape both in and out of the water to enhance your freestyle catch.
Programme FocusBody posture Is now beginning to look smoother and straighter due to better kick and awareness. This week will be a strong focus on streamline and dolphin legs to ensure we progress this improvement.
Coach Gordon's Swimmer of the Week
Alina Sen
This week we have worked on the streamline reinforce the three dolphins kicks, and pass the flags every time before start swimming freestyle. The sets this week were short distance with short rest but holding a good start, turns and finish maintaining a good technique. We worked on butterfly and backstroke technique maintaining a good body position. The swimmer off the week is Natalie Donosky.
Well done to the captains to keep a good spirit in the Phoenix swim team.
Coach Monica
I've been working a lot on individual medley, cause I think for the juniors the most important event is IM, in trainings and competitions.
They have been swimming lots of broken IM sets, mixed up with fast kicking and pulling sets. Main technique skills were: strong kick for butterfly, straight arms for backstroke with a good shoulder rotation, breaststroke had to be leg dominated with an efficient catch; freestyle with a strong 6 beat kick and steady head position. Also they've been practicing the IM turns and underwater dolphin kicks off the wall.
Next week I'm planing to work on 1 stroke every session, so please don't miss your trainings and be on time.
Our regular Wednesday breaststroke session went really well, we had a very tough set, where the swimmers had to hold their same number of strokes/each lap, with a perfect technique and stroke rate. I can see a huge improvement among our breaststrokers, looking forward to challenge you again. :)
Well done to everybody, keep up the hard work, I'm very proud of you.
Coach Alex
My swimmer of the week has been on fire since returning from his two weeks in Chiang Mai - Teddy Lee - keep it up!
Swimmers noticed the change this week; not easier, not harder, just different. We have moved back to focussing on building aerobic capacity - in other words building a big engine. Some distances have been longer, rest was a little shorter, and number of efforts - more. Over-all mileage may have crept up, I didn't bother checking. We will continue in the same way this week.
The next target for a few swimmers in the Feeding Frenzy at Patana on December 11-13, we will also hold time trials on the Saturday morning of Camp.
We then have ACSIS (LS/MS), National Time Trials (compulsory for Nat. Age and HP), then SEASAC (selection of 5/gender/age group) and National Age Groups (compulsory for Nat. Age and HP who qualify). Until then, we will be working hard. We start a new land program in the afternoons beginning Monday - No land this week in the mornings - GO PHOENIX!
Coach Aaron
