Intermediate Swim Session 2: Mastering Bobs, Sculling, and Dolphin Kicks

Session Overview
In the second session of Intermediate Swim, we built upon foundational skills and introduced advanced techniques to improve breath control, water feel, and body positioning. The warmup revisited key drills from the first session, ensuring proper technique and familiarity with each movement. The main focus areas included bobs and bubbles, sculling, treading water, and flipping, culminating in an introduction to the dolphin kick during the main set. These exercises were designed to strengthen control, enhance efficiency, and build a solid skill set for freestyle and other strokes.
Warmup
The warmup was structured to reinforce skills from the previous session while incorporating additional intensity:
- Standing Kick (2×20 seconds): Focused on straight legs and pointed toes for proper kicking form.
- Jump In or Push In (2×25): Included back kick and flutter kick drills to develop coordination.
- Standing Streamline (2×20 seconds): Practiced holding a streamlined body position with tight arms, head, and core.
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Mushroom Top Drill (5 repetitions): Transitioned from holding the knees (mushroom top) to streamline position, emphasizing body alignment.
Pro Tip: Stronger swimmers repeated the warmup for added volume and refinement.
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Pre-Set
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4×25 Fast Freestyle on 75 seconds:
Swimmers practiced fast intervals, emphasizing consistent form and controlled breathing. Time intervals introduced pacing strategies, allowing participants to focus on maximizing effort during short bursts.
Drill Set
This session's drills emphasized improving water feel, breath control, and underwater movements:
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Bobs and Bubbles:
- Squat to the pool bottom, release air as bubbles, jump up for a breath, and repeat.
- Progression focused on speeding up repetitions while maintaining breath control.
- Purpose: Simulate the rhythm of exhaling underwater and inhaling at the surface, essential for efficient freestyle.
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Sculling and Treading Water:
- Sculling: Practiced with strong, slightly cupped hands to move water effectively using in-and-out motions at 45°.
- Treading Water: Combined sculling with a relaxed body position to stay afloat efficiently. Emphasis was placed on strong hands and avoiding downward pressure.
- Purpose: Build water feel and control, fundamental for all strokes and water safety.
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Flipping:
- Introduced flips using the mushroom top position and assisted drills with a partner or pool noodle.
- Progressed to unassisted flips and multiple consecutive flips.
- Purpose: Teach body control during somersault-like movements, an essential skill for flip turns in freestyle and backstroke.
Main Set
The session concluded with the introduction of the dolphin kick:
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2×50 Dolphin Kick (100 yards total):
- Both legs kicked simultaneously, with power initiated from the hips and toes pointed for maximum efficiency.
- Purpose: Introduced the fundamentals of a key skill used in butterfly and underwater streamlining.
Key Takeaways
- Breath Control: Bobs and bubbles helped swimmers practice consistent exhalation underwater and efficient inhalation at the surface.
- Water Feel: Sculling and treading drills emphasized effective hand movements, building awareness and efficiency in moving through the water.
- Body Positioning: Flipping and dolphin kick drills honed core engagement and streamlined movements, foundational for advanced strokes and turns.
- Progressive Intensity: Fast preset intervals and consecutive flips pushed swimmers to maintain form and rhythm under fatigue.
Looking Ahead
Next session, we will refine dolphin kicks and introduce dolphin dives alongside streamlining drills with Hula Hoops to enhance body alignment and movement. For warmups, incorporate bobs, bubbles, and sculling to reinforce today’s lessons. Great job today, and get ready for more fun and challenging drills ahead!
This session emphasized building comfort, control, and efficiency in the water, setting the stage for mastering advanced swimming techniques. Keep practicing, and see you at the next class!
Tags for Intermediate Swim Session: Bubbles, Treading, Skulling, and Dolphin Kick
Intermediate Swim Drills, Breath Control for Swimmers, Sculling Techniques, Treading Water Tips, Dolphin Kick Training, Flip Turn Basics, Swim Warmup Drills, Water Confidence Building, Swimming Efficiency Tips, Advanced Swim Techniques