FSA Workshops
FTSS™ Module 2
Develop Your Stroke
Objectives
- Learning to swim "balanced and tall".
- Learning to fit a rhythmic breath into your stroke without interrupting your flow and while keeping a hand extended and anchored.
- Learning to start each stroke with a patient hand by having the time and presence of mind to cultivate a firm grip on water before stroking.
- Swimmers would be able to swim a 1.5 km effectively and train for better performances.
Modular Content:
- 10% Balanced Drills (more ZipperSkate, less Sweet Spot mainly for warm-up or recovery)
- 40% Switch Drills, focus mainly on Pierce-and-Track, and on using your lead hand to "hold onto your place" in the water, while spearing your other hand forward.
- 20% Mindful Swimming both in drill/swim sets and in pure swimming sets.
- 20% Stroke Counting and Gears practice to increase your ability to choose your SPL (stroke per length) at will and to add strokes as a means of gaining speed.
- 10% Swim Golf to begin measuring the effect of various stroke counts and focal points.
Module Duration
10 pool sessions + 2 open water sessions
Each session is 1.5 hrs
Class Size
1 coach: 10 athletes (maximum)
Module completion requirements:
- Establish an SPL range of three to four 25m stroke counts with efficient swimming
- Swim sets of shorter repeats at 25 to 200m within 10 to 20 min in the lower half of your SPL range
- Swim 1500m with freestyle below 40 min smoothly
Appropriate Swimmers
- Swimmers who have completed the FTSS™ Module 1
- Swimmers able to swim 750m
Module Fee
S$ 500 per athlete