STAC 172 Intermediate Swimming

Foundational Expectations and Stroke Drills

General Expectations for all pool sessions

All swimmers should:
1. Maintain proper stroke mechanics throughout the pool session
2. Streamline off all walls.
3. Use proper turns in all strokes (especially underwater pulls in breaststroke).
4. Use dolphin kicks off walls on fly, back and free w/ one fly kick on breast.
5. Stay off the bottom when training.
6. Be able to read the clock and leave at 5 to 10 second intervals
7. Have a basic understanding of stroke count.
8. Be able to properly perform the Foundational Stroke Drills.

Foundation Stroke Drills

Freestyle
1.
2.
3.
4.

Lateral kick-all variations

1 arm
Stretch-up
Russian Freeze 7-3-7

Breaststroke
1.
2.
3.
4.

Lunge drill
3 up-2 down w/stroke count
Slide-n-kick
Fly or Free legs + Breast arms

Backstroke
1.
2.
3.
4.

Lateral kick-all variations

1 arm-all variations
Touch and go
Vertical Ice 7-37

Butterfly
1.
2.
3.
4.

Streamline kick-side, back, front + all variations

1 arm-all variations
1-1-1 to 1-1-4
6 kick + 2 strokes