1. 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

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

3. 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

4. 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

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

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

7. 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

8. 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

9. 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