Swim I - Spring 2013 - Class 4

Swim I

Class 4 – Posture & Kick

The main addition to what I've previously taught in the "posture" section is the kick focus. The hip lift required to get the leg into position is vitally important to practice. Do the deck work and then duplicate that lift in the water. Those new points are underlined below. Have the best kick you've ever had.

See you in class,

John

Warm-up:

Easy swimming (3-400).

-          Focus on breathing low to the water and rotating evenly from side to side.

-          Breathe on the right side going out and the left side coming back. Make sure to rotate a little more on the “dark” side to ensure your mouth rolls up high enough.

-          For those who were taking several strokes and then breathing for several kicks in the Side Kick position, continue to do that, but try it on both sides.

MS1:

Key Points of Posture (rotate normally):

-          Pull your belly button into your spine and flatten your low back.

-          Crunch up your abs tightly, then straighten your back, using all your core muscles. Push off and hold this position.

-          Straighten your legs, point your toes, and lift from the hip. Every few kicks, lift a straight leg up to the surface and feel the sole of your foot break the surface.

-          Tuck your chin back so the back of your neck lines up with your spine. Hold your head steady, and swim so that just the back of it is breaking the surface.

-          Imagine you’re being stretched by someone pulling on the top of your head. Lengthen your neck every time you extend an arm.

Posture (500):

4x(5x25), focusing in order on one posture point for 5x25

Leave for another 25 every 40-50sec.

Swim (3-500):

3-5x100, :20 rest, focusing on a different posture point each 25 so that by the end of the 100 you have perfect posture.

1^st 25 – belly in, back flat

2^nd 25 – tighten all abs, back flat (should feel tension across body each time they reach)

3^rd 25 – straighten legs, using hips, lift soles up to surface every few kicks

4^th 25 – tuck chin, eyes on bottom, steady head

Cool Down (100):

Easy swimming.

Swim I, Spring 2013, Posture

Please go back into the archive to September 2012 and look at the workout titled “Posture”. This is for weeks 3 and 4 of our class. Do the posture work anywhere: on your bedroom floor, on your desk at work, or even…at the pool during your swims. It will make a huge difference in your swimming.

Blog Instructions, Spring 2013, Weeks 1 & 2

Please follow these instructions to get to the workout for this week. You’ll see that the posts are from last fall – and these are the one’s we’ll use as well since the skills are the same. However, you’ll also see the last one first. So go over to the right side of the screen to the “Blog Archive” and click on "September". Then, also in the Blog Archive box, click on  “Week 1 & 2, Breathing Position”. There’s a workout and still photos in the post.

Also check out the separate post on the kick and catch, aptly titled:
Freestyle Stroke: Kick & Catch
Here you can see a breakdown of each, frame by frame.

I’ll see you next week,

John