9.27.2016

The 10 Sculls

Coach April Cheadle
Head Coach Bainbridge Aquatic Masters
Asst. Coach Bainbridge Island Swim Club
 
I've benefited from your Webpage, and thought my fellow coaches might enjoy an activity that I've used with both my Masters and Club athletes here in Washington state.

These are the 10 stationary sculls

The sculls are all done in the deep end, with the goal being to keep your head up, your feet from kicking, and your core engaged while transitioning from one position to the next without a break.
It really can be quite exhaustive, and it focuses on developing an awareness of how to move with and against the water. The club team guys found that doing the sculls in order from 1-10 and reverse back down to 1 as fast as they could produced a heart rate over 200.
There are many combinations you can do with the sculls. Some of my favorite patterns after the teaching phase of the sculls is completed, would be to go through the current date 3x as fast as possible using the corresponding sculls for the numbers, i.e. 9,2,8,1,6.  Or call out birthdates and cycle through those using the sculls.
A longer set would be to go sculls 1-10 and reverse back to 1, followed by 2x50 swim @ :45
Then 1-9-1, followed by 2x50
Then 1-8-1, followed by 2x50
Then 1-7-1, followed by 2x50
Until you've patterned all the way to just 1.

Just some feel-based surprising aerobic work than can be done with the entire team regardless of ability.
 
 

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