FREE
|
|
| Xleg |
Force body rotation |
| OK, LongHorn, Fist |
Feel pull from forearm and enhance feel on palm |
| Deadman |
Isolate and work underwater pull |
| Zipper |
Elbows up and forearms against the water |
| Scooter |
Rotation and timing of pull |
| Tennis Balls |
Catch and pull of stroke keeping pressure on ball |
| Poles |
Elbows up and correct underbody crossover |
| K-Up |
Eatch and timing of stroke |
| 12/1… 3/3 |
Timing of stroke and initiating kick to hip roll |
| Lane Pull |
High elbow and front quadrant swimming |
| Partner Drag |
Hip rotation to create strong pull |
| Wall Tap |
Finish with heel of hand |
| Run |
Practice front quadrant pull in vertical plane |
| Mid Quad |
Maintain high elbow as transition pull to push |
| Cups |
Maintain high elbow and forearm pull thru out pull |
| Big / Lil Kick |
Stretch hip flexor, use hip and glute to kick |
| Vertical kick |
Small kick keeps shoulders up |
| Kick board war |
Small kick has power |
| 1 arm pull breathe opposite side |
Rotation |
| 3/3/3 |
Focus on equal rotation and pull |
| Bilateral Breathe |
Rotation |
| Paddles HOLD |
Equal pressure thru out entire pull |
| Paddles FOREARM |
Use forearm as pull fulcrum |
| Salute |
High elbow, entry and catch |
| Head tap |
Entry postion |
| Flutter kick one leg up |
Stability and glute kick |
| Shark tail |
Elbow up for recovery |
| Sweet Spot |
Correct body position on side not stomach |
| Front skull |
Use upper back thru hands to create power at catch |
| Fulcrum paddles |
Wrist steady to hold water from palm |
| Skank Walk |
High elbow thru out |
| Corkscrew |
Use hip for rotation not head lift and roll |
| Feet first free |
Find water, feel push |
| OK-overkick |
Generate momentum from kick and set tempo |
| Partner swim with board |
Correct cross over |
|
|
BACK
|
|
| 12/1… .3/3 |
Timing of stroke and entry with kick, rotation |
| 30, 60, 90 |
Timing of stroke and entry with kick and rotation |
| Chix Wings |
Mid pull with elbow down and forearm pushing |
| Clock |
Timing of stroke with kick and stability |
| Lane Pull |
Entry point of stroke and catch to push |
| Big / Lil Kick |
Stretch hip flexor, kick from glutes |
| Heel Wall taps |
Kick from glutes |
| K Up |
Timing and stability |
| Feet first back skull generate |
Power using hands and wrist |
| Tennis balls |
Maintain power thru out pull |
| Cups |
Maintain hand position and pressure on water |
|
|
BREAST
|
|
| Opposite arm and leg |
Timing of pull and kick |
| Fast hands |
Catch and recovery to thrust body undulation fwd |
| Elbow Squeeze |
Lift of stroke to create undulation |
| Breast arm / free kick |
Turnover of stroke |
| Breast arms / fly kick |
Undulation to drive glide forward |
| Xleg |
Force undulation to move fwd |
| Porpoise |
Undulation from hip not head |
| Knee bands |
Kick from feet and knees |
| Wall Push ups |
Use upper back for pull |
| Windshield wiper skull use |
Forearms to generate pull with high elbow |
| Rockets |
Explosion of kick with streamline glide |
|
|
FLY
|
|
| Rockhopper |
Underwater pull |
| 1 arm breathe side |
Timing of stroke with kick |
| 1 arm breathe front |
Timing of stroke and breathe with kick |
| 1 arm free / fly kick |
Learn pull associated with free |
| Fly arms / br kick |
Get undulation to allow for breath |
| Alt fly kick and br kick |
Keep hips up with pull |
| Skull |
Create power in conjunction with hips to breathe |
| BIG / Lil |
Use core not head fast and snappy ontop water |
| Flockets |
Timing of kick with mid stroke thrust |
| FINS |
No kick increase surface area so feel push for hips |
| Porpoise |
Undulation of body |
| Lane line over under |
Undulation |
| Butt thrust on wall |
Use core to generate movement not head |
| Fast fly arms |
Turnover and no drive down |
|
|
| Any stroke can be swam with items below to isolate component of stroke |
|
| Cups |
|
| Paddles |
|
| Fins |
|
| Tennis balls |
|
| Vertical kick |
|
| Skull |
|
| Snorkel |
