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. Open Turn Longitudinal and lateral rotation Touch Roll and tuck
Roll onto side
Knees to chest, elbow tucked in
Feet on wall
Toes point to side of pool

4. Push off Acceleration and maintenance of lineal velocity
Tight push off
Arms tight
Back straight
Shoulders equal depth or lower then hips
Push on side
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)
2 side, 2-4 front, 2 Break-out then expand!
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
Head down
Don’t breath

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