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

Jim Fowlie SNSW / NSWIS Concepts Butterfly is the second fastest swimming stroke for humans because of two reasons: Butterfly is the second fastest swimming stroke for humans because of two reasons: 1 – “Explosive Propulsive Phase” - When swum properly, Butterfly uses the whole body symmetrically, to generate the leverage and muscular power to lift the swimmer upward and forward in the water. 1 – “Explosive Propulsive Phase” - When swum properly, Butterfly uses the whole body symmetrically, to generate the leverage and muscular power to lift the swimmer upward and forward in the water. 2 – “Transfer of Momentum” – Again, when swum properly, Butterfly uses momentum to throw the body forward and dive at the top of the stroke, into the next stroke cycle. 2 – “Transfer of Momentum” – Again, when swum properly, Butterfly uses momentum to throw the body forward and dive at the top of the stroke, into the next stroke cycle.

Jim Fowlie SNSW / NSWIS Kicking and Balance: An effective butterfly kick is critical for establishing balance, stability and propulsion in the water. Kicking with and with out a board, on the side, back and front are essential to developing a good kick. Ankle flexibility is an essential part of kicking. Kicking on the back takes advantage of the stretch reflex action and provides stability and balance. Start all kicking drills using 25’s or shorter distances, to help catch the balance using higher speeds.

Jim Fowlie SNSW / NSWIS Entry – Catch – Kick Soft Entry and Strong Catch Soft Entry and Strong Catch High elbows, thumbs down High elbows, thumbs down Hands shoulder width apart Hands shoulder width apart Finger tips to elbows one paddle Finger tips to elbows one paddle Head forward Head forward Press with the “T” Press with the “T” Surf on your face Surf on your face Kick! Kick! Hips up Hips up Leverage Leverage Lean on the arms Lean on the arms

Entry – Catch - Kick Jim Fowlie SNSW / NSWIS

Jim Fowlie SNSW / NSWIS Out Sweep Out Sweep Out Sweep Press with the face and chest Press with the face and chest Stretch Stretch Use the whole paddle – fingers, hands, forearms Use the whole paddle – fingers, hands, forearms Hands down and out Hands down and out Kick! Kick! Finish Kick down – full extension Finish Kick down – full extension Hips up Hips up

Jim Fowlie SNSW / NSWIS In Sweep In Sweep In Sweep The fingers point to the bottom The fingers point to the bottom Thumbs touch, under the belly….higher the better Thumbs touch, under the belly….higher the better Lead with the top of the head – Blowing out Lead with the top of the head – Blowing out Kick Kick Kick UP! Kick UP! Pull up on the back of the legs. Pull up on the back of the legs. Load, stretch Reflex Load, stretch Reflex

Jim Fowlie SNSW / NSWIS Back Sweep - Kick Push Back / Sweep away – Explosive! Push Back / Sweep away – Explosive! Critical phase Critical phase Elbows in Elbows in Fingers point down Fingers point down Shoulders lifting Shoulders lifting Chin forward Chin forward Blow out Blow out Kick Kick Down from hips to the toes Down from hips to the toes Explosive! Powerful! Explosive! Powerful!

Out Sweep In Sweep Back Sweep Jim Fowlie SNSW / NSWIS

Jim Fowlie SNSW / NSWIS Recovery Roll / Throw the Arms Roll / Throw the Arms Recover low Recover low Lift from the elbows Lift from the elbows Lead with the Head Lead with the Head Breath easy and Forward Breath easy and Forward “Chin Low” “Chin Low” Kick UP! Kick UP! Pull up on the back of the legs. Pull up on the back of the legs. Load, stretch Reflex Load, stretch Reflex

Recovery Jim Fowlie SNSW / NSWIS

Jim Fowlie SNSW / NSWIS Movements of the knee Knee flexion and extension generate the majority of force during underwater kicking Knee flexion and extension generate the majority of force during underwater kicking Hyperextension of the knee is a major factor in effective underwater kicking Hyperextension of the knee is a major factor in effective underwater kicking Hyperextension of the knee

Jim Fowlie SNSW / NSWIS Knee Flexion and Extension in World Record Holders Thomas Ruprath Michael Phelps Courtesy of JOHN FOWLIE

Jim Fowlie SNSW / NSWIS Knee Flexion and Extension in Developmental Athletes Courtesy of JOHN FOWLIE

Jim Fowlie SNSW / NSWIS Ankle Flexion Dorsiflexion and plantar flexion are key components of underwater kicking. Most of the best underwater kickers are hyper mobile in their ankles. This allows the swimmer to continue the propulsive kicking motion longer

Jim Fowlie SNSW / NSWIS Ankle Flexion and Extension World Champion Natalie Coughlin Approximate active range of motion: 80 degrees!!! Courtesy of JOHN FOWLIE

Jim Fowlie SNSW / NSWIS Ankle Flexion and Extension Developmental Athlete Approximate active range of motion: 25 degrees Courtesy of JOHN FOWLIE

Jim Fowlie SNSW / NSWIS Underwater Kicking Tight Arms Tight Arms Squeeze the ears Squeeze the ears Palm over back of hand Palm over back of hand Push head back into arms Push head back into arms Higher skill level – use larger kick and start earlier Higher skill level – use larger kick and start earlier Lower skill level – use smaller kick and higher frequency. Wait until slowing down on push off before starting kick. Lower skill level – use smaller kick and higher frequency. Wait until slowing down on push off before starting kick. Kick through Break out and into first stroke! Kick through Break out and into first stroke!

Underwater Kicking Jim Fowlie SNSW / NSWIS

Jim Fowlie SNSW / NSWISKicking Most significant difference in USA Men’s swimming between 2000 and Most significant difference in USA Men’s swimming between 2000 and Rick Demont – Uni. of Arizona. Rick Demont – Uni. of Arizona. Swim with short fins + 6 beat kick! Caitlin McCLatchey – Caitlin McCLatchey – 10 x 200 free – 2:50 (HR 140 – 180) + 3 x 100 kick – 2:00 1:24/1:20/1:13 Kate Zeigler – World Champ’s Kate Zeigler – World Champ’s 400 Free – 800 Free introduced kick tempo change from 2 beat to ‘soft’ 6 beat kick to ‘hard’ 6 beat kick. International standard? International standard? 2000 meter kick sets alternate days 100’s – start at 1:30 and descend 50’s – start at 42 and descend Best? 100’s – 1:04 Thorpe and Klim 50’s – 27.8 Popov 50’s – 27.8 Popov Kicking in warm up? 1300 swimmers in 20 lanes 65 swimmers per lane

Jim Fowlie SNSW / NSWISKicking Japanese orientation – learn to swim Japanese orientation – learn to swim Training – Training – Kicking is pure determination! Kicking is pure determination! Keep hips up, kick from Core Keep hips up, kick from Core Keep repetition - distances short and fast, then build up to continuous 2km sets Keep repetition - distances short and fast, then build up to continuous 2km sets Frequency – every session? Every morning? 20%? Frequency – every session? Every morning? 20%? Upper body stability Upper body stability Vertical kicking Vertical kicking Underwater kicking Underwater kicking

Jim Fowlie SNSW / NSWIS Competitive Training Michael Phelps – 2003 Michael Phelps – – 2002 – Winter – approx. 30 morning sessions 2001 – 2002 – Winter – approx. 30 morning sessions 2000 yards backstroke swim – 15 underwater kick, 6 strokes, 3 breaths and turn. RPE – low, Respiration rate – very low at conclusion. Heart Rate under yards backstroke swim – 15 underwater kick, 6 strokes, 3 breaths and turn. RPE – low, Respiration rate – very low at conclusion. Heart Rate under – Winter – 3/wk x 6000 yds. Kick sets – Winter – 3/wk x 6000 yds. Kick sets Santa Clara Santa Clara World Record 200 IM – 21 days before World’s World Record 200 IM – 21 days before World’s World Championships World Championships Swims / 5 World Records 14 Swims / 5 World Records All lactates under 11.0 – All lactates under 11.0 – 200 Fly / 100 Fly / 200 IM Fly / 100 Fly / 200 IM USA Nationals – Maryland USA Nationals – Maryland Free - La Free - La Back – La Back – La IM – La World Record 200 IM – La World Record 4 Days off – Start Olympic Preparation 4 Days off – Start Olympic Preparation

Jim Fowlie SNSW / NSWIS Dry Land Michael Phelps Michael Phelps program change 3 ½ years ago dry land program change. Move from Baltimore to Univ. Michigan program change 3 ½ years ago dry land program change. Move from Baltimore to Univ. Michigan strength endurance to maximum strength program strength endurance to maximum strength program Lactate’s – Lactate’s – 2003 – 6.0 – – 6.0 – – ? 2007 – ?

Jim Fowlie SNSW / NSWIS Thank you This slide presentation can be found at: New South Wales Institute of Sport Web Site