New South Wales Institute of Sport Swimming New South Wales

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Presentation transcript:

New South Wales Institute of Sport Swimming New South Wales Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales Jim Fowlie Head Coach NSWIS / SNSW

Approach Maintain Momentum Touch on Full Stroke Look 3 x’s Keep stroke length and increase stroke rate! Kick to wall

Free and Back Turn Rotation around long axis, then short axis. Lead with head Tuck chin to chest, dive head down Pull head to knees Rotate straight over Feet on wall Toes point to surface

Push off Acceleration and maintenance of lineal velocity Tight push off on back Free – turn shoulders as feet leave wall. Push on side Back – Push on back! Arms tight Back straight Shoulders equal depth or lower then hips Insert number of NSWIS on team / no. of medals won by NSWIS / international ranking

Insert number of NSWIS on team / no Insert number of NSWIS on team / no. of medals won by NSWIS / international ranking

Glide and Kick Maintenance of directional velocity Glide Kick Push ‘long and strong’ – power Hold glide to ‘moment of slowing.’ Kick

Kick and streamline KICK! Streamline start kick short, sharp - increase size as speed drops (high skill level then larger kick) Free -2 side, 2-4 front, 2 Break-out then expand! Back – 8 – 10 kicks Streamline Tight Body - no upper arm movement, no body movement Hold AIR

Break out Transition and transfer of power Kick! – 2 kicks on b.o. stroke Blow out on first stroke Free -Head down Back – Head still, eyes focused

Practice ‘Pure’sistance Train Frequency Timed Video recorded Set standards in w.o. Frequency Train daily, use as part of speed work Timed Video recorded