Fig.1. Diving with Rubin Guzman

Ideas drawn extensively from the brilliant ‘Swim Drills Book’.

SIDE OF THE POOL
Streamlined position against the wall
Streamline jump on side of pool
Swing the arms
Jump as high as you can
Land safely
Repeat three times
Land on the same spot that you jumped from.

IN THE WATER
Dead swimmer
Straightening up into the streamlined position’ with a dolphin kick into FC and away.
A warm up 50s FC and BC with emphasis on smooth swimming.
Slinky
Smooth
Silent
Smooth
Sneaky

GLIDE
Increase to advancede skills and increase distance with higher grades.
glide out to the flags (or beyond)
glide and add a few dolphin kicks
then glide, dolphin kick a single stroke of FC and tumble (flip)
then glide, dolphin kick and two strokes.
Increase to five strokes
Then 100m FC with tumble turns
Then something similar on the back.

A FUN ONE

Running with hands in the air
From the shallow end

Streamline bounce along the black line
From a jump of the blocks in the deep end

JUMPS FROM THE BLOCK
Feet slightly apart
Drop you hands to your sides
Keep looking forward
Try to have a clean entry so that you body is completely straight.
Big toe over the edge
Swing your arms
Extend your feet as you leave the block so that you spring off your toes
Land feet first as far into the pool as you can
TIPS
Keep your head forward
Get as much distance as possible. Use those legs.
Measure the distance
Take up the start position
Roll forward slowly until you can no longer hold your balance.
Release & dive forward by extending over the water and reaching a tight streamline position.
Punch a clean entry
From a dive:
Glide
Glide and add the BR underwater stroke
the full BR transition
And from 10 m out all the turns.

Skills

sculling, somersaults and surface dives, as well as treading water
ADVANCED DIVE
Jump
Topple and jump
Topple and dive
Topple, dive and glide
Dive max, break-out to half-way
Step forward
Position the feet
Reach down ‘til your finger tips are just over the lop
Balance you body so that you are almost falling forward.
Your hips should be up and forward.