A pull-from-anytime set of things to focus on, sorted by what they build. Pick two or three per practice — don't chase them all at once.
Tight turn into a locked streamline, then strong underwater dolphin kicks before the breakout — every wall, no lazy ones. Free time everyone else ignores.
Coaching Cue
Cue: "Every wall: tight turn, streamline, kick it out."
Streamline Holds (dryland)
Locked streamline holds on land, plus core. The most important shape in swimming, held off every wall — trainable at home.
Coaching Cue
Cue: "One tight line — squeeze the ears."
Swim the back half faster than the front — go out controlled, bring it home. Distance races are won by who fades the least.
Coaching Cue
Cue: "Go out easy, bring it home."
On tired sets, keep a high-elbow catch, no crossover, still head, and hold your stroke length. Long and strong beats short and frantic.
Coaching Cue
Cue: "Tired is when it counts — long and strong."
Pieces of her race distance at race pace with short rest — nail the splits, the walls, and the stroke all at once. Rehearses the right race.
Coaching Cue
Cue: "On pace, sharp walls, hold your stroke."
Building a practice focus: pick a wall focus, a pacing focus, and a stroke focus to carry into her set, and close with a race-pace piece. Rotate which leads so no part of her race gets ignored.
