888 651 7946

7510 Maple Ave,Takoma Park MD 20912

©2019 by Aquatic Stars.

STROKE IMPROVEMENT STARTS HERE

 
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STROKE CLINIC

Swim Training Program  for intermediate and advanced swimmers who practice drills to improve swim biomechanics and endurance

  • The swimmers learn proper biomechanics for all four competitive strokes.

  • The Groups do detailed work on starts, stroke and turns.

  • Our team members will specialize in strokes and distances where they will be at their personal best.

  • The training is a balance of fun and hard work to achieve the best results and keep swimmers motivated.

 

SATURDAY STROKE CLINIC GROUPS

3 - 4 pm  - 1 hour swim practice

The Swim Groups are divided by skill level and age groups.

 

A 1

Age  7- 13 for intermediate and advanced swimmers

 

Must be proficient in all four strokes.

Must complete 50 m of each stroke with proper technique to qualify. Practices will emphasize on building aerobic endurance and stroke technique. This is a non compete swim group based on learning stroke turns and race techniques. Friendly competition is involved at the end of each practice.  Lap swimming of 50 to 100 yards is the standard distance for practicing swim drills and improving endurance. The swimmer is expected to be able to swim 1800 yards per practice at minimum 

 

Saturdays 3 - 4 pm with Coach Tony

Fall Season  starts Sept 7 - December 23, 2019

 

SAMPLE PRACTICE FOR A 1 STROKE GROUP

Warm Up

100 freestyle 

50 flutter kick

100 breaststroke

50 fly + 50 back


Main Set


100 finger drag

50 fashion backstroke 

50 flutter kick 360 rotation

100 3 breaststroke kicks + 1 pull out

50 single arm butterfly + 50 back

50 backstroke easy

50 fly - single left + right arm + double

50 back

100 catch up drill

50 dolphin kick + breaststroke pull out

....

Kick set

50 yrds each kick


Starts( diving )

15 -20 starts (off the block optional)

+ underwater body dolphin kick and first stroke

Race set

50 freestyle + flips

50 backstroke

50 breast

100 free with flips

100 back


Cool Down 

200 choice

 

A 2

Ages 5- 9  for beginner to intermediate swimmers.

Swimmers will improve their stroke technique. The practice emphasizes on swimming drills mastering all strokes and improving technique. There is some endurance training during practice. This is a non compete swim group based on learning stroke turns and race techniques. Lap swimming of 25 to 50 yards is the standard distance for practicing swim drills and improving endurance. The swimmer is expected to be able to swim 1000 yards per practice at minimum

 

Saturdays 3 - 4 pm with Coach Anna

Fall Season  starts Sept 7 - December 23, 2019

 

SAMPLE PRACTICE FOR A 2 STROKE GROUP

Warm Up

50 freestyle 

25+25 flutter kick

50 breaststroke

25 fly( optional ) + 25 back


Main Set


25 finger drag + 25 backstroke

25  backstroke kick + 25 free

25 flutter kick on side + backsroke

25 3 breaststroke kicks + 1 pull out + 25 back

25  butterfly arm stroke + 25 back

50 backstroke easy ( swim in circles )

25 catch up drill+ 25 back


25 sharkfin drill + 25 back

....


Kick set

25 + rest + 25 yrds each kick


Starts( diving )

15 -20 starts sit and knee dives

+ underwater body dolphin kick and first stroke


Race set


25 freestyle + walk back

25 backstroke

25 breast

50 free 

50 back


Cool Down 

100 choice

 

POLICY AND TERMS

General Conditions:

All stroke groups will practice at the same days and time but in different lanes with one or two coaches.

Ratio Coach Per Swimmer 1: 12 

Ratio Swimmer per Lane 7: 1 max

Water Temp 80 - 84 F degrees 

Day of Practice:  Saturday  3:00 pm to 4:00 pm



Swim Team Policies and Regulations:


We do not offer makeup policy for Stroke Clinic

The registered swimmer is to attend all practices and in case of discontinuance or sickness or travel plans, we do not allow substitutions or offer any other times that will be convenient for the swimmer to make up the time lost.

There is no refund policy for group lessons and stroke school groups.

Stroke and School practices cannot be substituted for private lessons.


Please be advised that Stroke and Turn School help with strokes and improves technique but do not teach fundamentals of swimming.

To learn to swim or learn strokes please choose group or private lessons.

The Aquatic Stars coach is to motivate the swimmer to swim at his/her best but if for some reason the practices are too difficult for the swimmer we offer transfer to the "Transition to Stroke " private group.