If you want to have great push offs on all your walls, you need to focus on the push off... on all your walls.
Why do it:
Sometimes, adding a bit of resistance focuses the mind on just how much force you need to get your ultimate speed on every wall. Our good friend Gordy Westerberg of Vipers of Albuquerque shows us how he helps his swimmers stay focused.
How to do it:
1 - Tie a stretch cord around the swimmer.
2 - Have them set up outside the flags.
3 - The coach holds on to the other end of the cord, always keeping it somewhat tight.
4 - Have the swimmer come into the wall fast, while the coach is continuing to tighten the cord.
5 - Keep the cord tight as the swimmer pushes off.
How to do it really well (the fine points):
Don't bring the swimmer in TOO fast. The real goal isn't to pull them into the wall, it's to create enough resistance so that as they push off, it's much more difficult to get back past the flags.
They won't be able to glide leaving the wall, as the real focus is the intensity of the push, and the transition into the dolphins or flutter kick. It's best to avoid backstroke on this drill, as the stroke count may change, and it would be a bit more dangerous if a mistake is made.
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