BRAVO SWIMMING

ENDURANCE . CONFIDENCE . RESULTS

BRAVO
SWIMMING

WEEK 1:
Freestyle June 10th – June 14th
  • Developing proper freestyle kicking and body position
  • Work on engaging core and proper rotation.
  • Teaching proper catch, pull, and recovery.
  • Distance per stroke, proper hand entry, feeling water.
  • Learning how to swim different freestyle events (25,50,100,200,500,1000,1650)
  • Freestyle breakout and turn work.
  • Dryland exercises to help develop core strength.
  • Weekend Stay Campers with Field Trip
    • Saturday Miami Metro Zoo  >> Link
    • Sunday Parks and Beaches
  • Developing proper back stroke kick and body position.
  • Work on proper rotation and engaging core.
  • Drills for proper hand entry, recovery, and pull.
  • Drills for Tempo work for different distance events.
  • Backstroke breakout and turn work.
  • Dryland exercises.
  • Weekend Stay Campers with Field Trip
    • Saturday Rapids Water Park  >> Link
    • Sunday Parks and Beaches
  • kick, and developing power of kick
  • Proper head and body positioning
  • Learn how to properly pull.
  • Work on timing of pull and kick.
  • Pullout work
  • Breaststroke breakout and finish work
  • Weekend Stay Campers with Field Trip
    • Saturday Frost Museum  >> Link
    • Sunday Parks and Beaches
  • Learn how to properly dolphin kick from hips and core.
  • Teaching of proper pull and recovery of butterfly stroke.
  • Learn proper breathing, head, and body position.
  • Teaching of proper timing of kicks
  • Butterfly breakout and finish work
  • Learn how to get the most power and efficiency out of your starts.
  • Drills to work on distance, power, and reaction time off blocks.
  • Breakout work for all Strokes
  • Freestyle and Open Turn work
  • Working quick and efficient turns
  • Work on underwaters for all 4 strokes.
  • Weekend Stay Campers with Field Trip
    • Saturday Rapids Water Park  >> Link
    • Sunday Parks and Beaches
  • Focus on IM transitions and stroke work.
  • Monday: Freestyle – starts, turns, finishes, speed work.
  • Tuesday: Back – starts, turns, finishes, speed work.
  • Wednesday: Breast – starts, turns, finishes, speed work.
  • Thursday: Fly – starts, turns, finishes, speed work.
  • Friday: IM Transition turns.
  • Weekend Stay Campers with Field Trip
    • Saturday Frost Museum  >> Link
    • Sunday Parks and Beaches
  • Two days spent working on freestyle.
  • Rotation, pulling more water, proper kicking, starts, turns, etc.
  • Two days spent working on backstroke.
  • Rotation, pulling more water, proper kicking, starts, turns, etc.
  • Last day spent working speed work, turns, starts for both strokes.
  • Weekend Stay Campers with Field Trip
    • Saturday Disney World  >> Link
    • Sunday Parks and Beaches
  • Two days spent working on breaststroke.
  • Distance per kick, proper timing, proper pull, pullouts, starts, turns, etc
  • Two days spent working on butterfly.
  • Proper dolphin kicking, proper stroke timing, body position, starts, turns, etc.
  • Last day spent working speed work, turns, starts for both strokes.
  • Weekend Stay Campers with Field Trip
    • Saturday Rapids Water Park  >> Link
    • Sunday Parks and Beaches
  • Monday: Freestyle – starts, turns, finishes, speed work.
  • Tuesday: Back – starts, turns, finishes, speed work.
  • Wednesday: Breast – starts, turns, finishes, speed work.
  • Thursday: Fly – starts, turns, finishes, speed work.
  • Friday: RELAYS!!!!
  • Weekend Stay Campers with Field Trip
    • Saturday Disney World  >> Link
    • Sunday Parks and Beaches
  • Dives and breakouts
  • Speed streamline work
  • Acceleration in kick and strokes
  • Working on instant speed/acceleration
  • Relay Starts (for BRAVO III)
  • Mind Power Workshop
  • Racing Strategy
  • Weekend Stay Campers with Field Trip
    • Saturday Rapids Water Park  >> Link
    • Sunday Parks and Beaches