LEAVENWORTH TRIATHLON CLUB This is the place!!

1. Newcomers? 2. Membership cards / T-shirts – see Bob - $30 13 month membership, T-Shirt, & discounts (too many to list). - $15 Re-up membership - $15 T-shirt (two for $25) 3. Congratulations to the newest IRONMEN! 4. Tonight’s Class: Freestyle 101 5. Rudolph Run, Sat 7 Dec. Participants a/o Volunteers! See Bob 6. Next Club Meeting Wed 11 Dec at HNS - Bike Shipping / Race Wheels 7. Jerseys 8. Farewell to the “Down Under” gang… 

Breathing, Body Position, Balance Freestyle 101 Breathing, Body Position, Balance This presentation is for a fit athlete with limited competitive swimming experience. Whether you are going to do a sprint distance (400-750) or a 1500+m , anything over a 200 is considered a “distance” event in any level of swimming. Your technique and training should reflect this.

Construction of Freestyle To be comfortable in the water To kick from a streamlined position on front and back To use the arms in “some” method forwards through the water To recover arms above the water, turn the head with the body roll, in order to get another breath, and coordinate arms body and breathing

Basic Mechanics Freestyle on your side Back of the head in line with your spine Water hits top of head Entry: Fingertips, wrist, elbow Extend out front Ear in shoulder Fingers down, elbow up hand anchors Push through Thumb your thigh

How the Body Relates to Water Gravity (boo!) Buoyancy (Yay!)

Balance and Alignment Seek a horizontal position Lower chin from “neutral” to the chest Extend arms to the front of the body (in front of the face) Press the chest downward into the body. Hips thus lift towards the surface

Body Position from Head down Using a pull buoy helps keep hips high in the water. Shoulders relaxed, shoulder blades “in your back pockets” Eyes on bottom, neck and shoulders relaxed, hips ride higher. Practice, practice, practice! Neutral head position.

Entry, Pull and Recovery Hand enters slightly wider than shoulder. Wrist stays firm. Fingertips point to the bottom Relaxed finish, don’t overload triceps. Bent elbow recovery. Entering at centerline creates a “sweep” and fish tail. Too wide negates rotation, flattens stroke. Body is “rolling” or rotating for placement

What works for you? Construct a stroke that maximizes distance per stroke Balance of the body predominately forward Human beings cover balance problems with motion Good arm range, steady kick DRILLS, DRILLS, DRILLS!!

To breathe or not to breathe… Definitely breathe Inhale 21% O2, trace CO2 Exhale 14%O2, 6%CO2 Breathless feeling is increase in CO2 level in the bloodstream Exhale, then exhale some more. Aerobic base should not be “wind” after 4 lengths, even 8. Note: Swimming is aerobic/anaerobic your heart rate and respiration should increase as you warm up and accomplish workout goals.

Breathing Side breathing: head rotates with body. Eyes look “behind.” Ear stays in the water. Bilateral Breathing. Breath specific sets. Should not affect pace. Everyone has a pretty good grasp of freestyle arms and can develop a feel for the water with upper body. Then breathing and kicking come into play. Freestyle’s biggest saboteur!

Exhale ONLY underwater Exhale COMPLETELY BREATHING Exhale ONLY underwater Exhale COMPLETELY

Rhythmic Breathing Submerge, exhale slowly and completely. Slowly break the surface, inhale only. Repeat 6-10 times trying to NOT exhale above the surface. Progress to breastroke / frogstroke for 100-200 yards.

Flutter Kick Love it or hate it, you have to do it. A LOT! Ankle flexibility is key. Stretching and kicking. And do more kicking… Use the top and bottom of the foot. Do not neglect kick sets!

Resources: “SWIMMER” USMS magazine www.usms.org ASCA Level II Stroke School Club website, LINKS tab www.GoSwim.tv

Swim Diagnostic Dates Harney Indoor Pool Mon 25 Nov 1600 Tues 26 Nov 0600 Wed 27 Nov 0600 & 1600 Riverfront Community Center Sat 7 Dec 0900