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Swimmer’s Snorkel •  Center-mount •  Focus on stroke rather than breathing •  Swim slowly….become aware of body •  Teaches balance, positioning, timing •  Novices can “feel” the water •  Applicable to all 4 strokes •  The ability to swim at slower than

normal speeds with stability and a full range of motion

•  Additional cardio-vascular benefits

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Snorkel Video

•  h"p://www.youtube.com/watch?v=n5oVNhcd0kk    

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Snorkel Suggested Sets •  Learn to fall asleep in the water. •  “Going nowhere doing nothing” •  Who can lay there the longest? •  Breathe from the abdomen •  Float first •  Transition into light kicking •  Add rotation •  16-kicks each side •  12-kicks each side •  Three point touch •  Smooth easy swimming with perfect technique

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Snorkel Suggested Sets •  Non-invasive, does not interfere with other

equipment •  Many elite coaches will use it for 25-50% of every

practice •  Virtually every drill can be done with a snorkel;

promotes non-sloppy swimming •  Head Position Drill:

8 x 75’s 1st 25, exaggerate chin up, eyes forward 2nd 25, exaggerate chin down into chest 3rd 25, head in line with body, feel your neck growing longer

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•  Slow Motion Drill: 4 x 25’s competition, who can go the slowest? Hold perfect stability and head position and see how slow you can maintain forward motion with good technique. Teaches balance & stability.

•  Head Lead Drill: 8 x 25’s kick, arms at sides Divide each 25 into thirds, 1st) Head Up 2nd) Head Down 3rd) Head Perfect.

Snorkel Suggested Sets

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Snorkel Suggested Sets •  Add an Alignment Board

Start with the board low and bring it up Split the length into ¼ 25% at 2 inches 25% at 1 inch 25% at ½ inch 25% with board at water level Teaches elongation of the head, neck and spine

•  Add to any main swimming set 10 x 100’s or 4 x 400’s

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Snorkel Suggested Sets •  Backstroke

Rotate the tube in front Keeps head still while shoulders and hips rotate

•  Breaststroke

4 x 50’s swimming nice and easy As you finish your kick, reach and stretch the arms Hold the streamline position for 3-4 seconds Helps focus on glide and stroke timing

•  Butterfly

Combine 1-arm drills with regular swimming Focus on good head position Good oxygen flow

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Snorkel Suggested Sets •  Jack Simon Freestyle Breathing Drill

Uses a Snorkel & Rangs Buoy System 60 x 25’s @ 10 seconds rest (or 30 x 50’s LCM) Speed about 85% Wear the Rangs high up on the thighs, close to groin Objective: Breathe every 2 strokes, working on the timing of your breathing. Focus on breathing into the diaphragm (Breath in during the power phase and explode out on the next hand entry). Count and reduce stroke cycles as you go. Options: After learning the drill, vary the breathing to every 3/4/5 all with proper timing. Or try, odd at 85% and even at 100% but maintaining the stroke count.