A+ Swimming Team

A+ Swimming Team USA swimming club Teach people the professional swimming styles.

09/25/2026

Progression of the Open Turn

1. Practice on dryland
Learn the correct arm movement and sequence.
2. Start on the wall
Bring your knees quickly to your chest. Focus on a fast, compact motion.
3. Practice on the wall
Add the push-off to the side and focus on rotating quickly.
4. Add the push-off + pullout
Push off the wall in a tight streamline, then perform your pullout.

09/25/2026

Cap challenge

09/24/2026

New challenge accepted

09/22/2026

Flexibility or Mobility??

09/22/2026

What’s the difference between
FLEXIBILITY and MOBILITY?

FLEXIBILITY
is the ability of your muscles and surrounding soft tissues to stretch.

MOBILITY
is your ability to move a joint through its full range of motion — with control.

For swimmers, mobility is especially important.

Good shoulder mobility helps you:

• Use your full range of motion
• Improve control and stability
• Strengthen the muscles around the joint
• Move more efficiently in the water
• Reduce unnecessary stress on the shoulders

Don’t just stretch your shoulders.

Learn how to CONTROL your range of motion.

First meet of the seasonNice sunny location
09/21/2026

First meet of the season
Nice sunny location

09/21/2026

🏊‍♀️ Workout Routine Before Swimming

1. Push-Ups — 3 × 10
Activate your core, shoulders, and upper body before getting in the water.
2. Classical Lunges — 20 each leg
Activate your leg muscles and hip rotators to prepare your lower body for swimming.

3. Streamline Jumps — 3 × 10
Work on explosive power while maintaining a tight streamline position.

A good dryland warm-up helps your body feel more activated and ready to perform in the water. 💪🏊‍♀️

09/18/2026

Proper shoulder blade warm-up before swimming 🏊‍♀️

It can help you:

• Feel better and more connected in the water
• Improve shoulder and upper-back mobility
• Activate the muscles around your shoulder blades
• Improve control and stability
• Reduce the risk of shoulder injuries

Don’t skip your warm-up — prepare your shoulders before you start swimming.

Save this routine and try it before your next practice! 💪

09/17/2026

Dolphin kicks progression.
Your dolphin kick is not just about moving your legs.

These 3 drills will help you improve body position, hip movement, and kick connection:

1. Streamline dolphin kicks — keep your head and upper back still while your hips drive the movement.
2. Arms-by-side dolphin kicks — press your chest and hips to create a stronger body wave.
3. Dolphin kicks on your back — keep your toes close to the surface and create a small splash.

Better body movement = more powerful underwater kicks.

Save it for practice.

09/16/2026

3 Drills for swimmers 10 and under to improve your dolphin kick
1. Streamline Dolphin Kicks
Keep your head and upper back still.
Squeeze your ears with your arms and keep your ribs tucked.
Start the movement from your core and hips, creating a smooth wave through your body.
Avoid: Bending your knees too much instead of moving from your hips.
2. Dolphin Kicks with Arms by Your Side Press your chest down gently and push your hips through the water.
Imagine your chest pressing down as your hips rise.
Avoid: Kicking only from your knees while keeping your hips still.
3. Dolphin Kicks on Your Back
Keep your belly button gently pulled toward your spine and make a small splash with your toes.
Avoid: Letting your knees break the surface or kicking too deeply.

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5580 N Colony Boulevard
The Colony, TX
75056

Opening Hours

Monday 4pm - 8:30pm
Wednesday 4pm - 8:30pm
Thursday 4pm - 5:30pm
Friday 7:30am - 9:30am
Saturday 11am - 5pm

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