Posture & Core – Short Set

This is a short set that can be included as part of another swim session – or it can be a focus all on it’s own.

Ankles Together / Ankle Band

We were keeping our ankles together / using an ankle band to help us improve:

• Stroke rate
• Eliminating dead spots in the stroke
• Power
• Body position and posture

What Was The Set?

Use an ankle band – or keep ankles together (ankles touching) – and swim some 25’s.

Keeping the ankles together means no kicking at all. It also means the legs sink a little in the water. The challenge is to hold good posture in the water, maintaining a strong body position, whilst moving well.

It is a simple set – that can be extended if you have time – or included as part of the warm up to a bigger session.

4 x 25m ankle band / ankles together

1 x 50m full stroke

We repeated this set.

What The Set Hopes To Achieve

• A swimmer will need to move their arms a little quicker, to maintain propulsion, and in turn maintain body position.
• Dead spots within the stroke are noticeable – such as excessive gliding through the stroke.
• Power is applied early in the stroke.
• The swimmer focuses on their posture, engaging their core to keep their body strong and legs high in the water.

The set is challenging, but a little fun too.