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Butterfly Stroke
Drills:
Dolphin kick on back with hands at sides with minimum knee
bend.
Dolphin kick on back with arms extended with arms tight
together.
Dolphin kick on side, front, rotate (14 kicks in each
position).
Dolphin kick with kick board with arms extended.\
New drill on given send-off: 12 dk-pull two arms with no
breath, ez
free-fly to fast turn, no breath two arm pull, (repeat for each
4
lengths) Vertical dk with arms extended overhead (for 10 k
repeats).
1arm-2arm-1arm (no breath on 2 arms, hips up & limit knee
bend)
4 k breath & pull (develops breath holding every 4
kicks)
Remember on all fly swimming: Always make a minimum of fast
6x
narrow kicks off all walls with arms extended with head down and
no
breath on first pull. Soft hand entries, do not push-water
forward
with hand entry. Finish pulls-feel thumb brush side of upper
legs just
above knees.
Backstroke Drills:
25 k with arms extended/25back swim (50’s on given send
off)
Do you know backstroke turn rule? If no, ask coach about
rule. 6-8
kicks on each side with head fixed before pulling properly.
Hand
entry little finger first at 11 &-1 o’clock, hand leads
elbow during
underwater sweep and feathering down at pull finish. Time 100
back
kick with only 2 arm pulls at each turn. Shoulder lift on
each arm
recovery with straight over the top arms. Back starts with
arms
swings to the-sides, not over the top
Breaststroke Drills:
Develop narrow fast kicks (limit knee up position time)
Finish k with knees and ankles fixed together with legs
straight. At
the end of each k point toes and lift hips up. Allow glide
time for all
kicks (less for sprints and more for longer swims). Double
k
breaststroke (k w/arms extended & shoulders touching under
the
jaws. After second fast narrow k pull and breath.
Three head high pulls followed with a k and glide. Develops
arms.
Surgical tubing for breaststroke.
UW pulls without kick, develops feel for hand and arm
resistance.
UW pulls with kick (2 or 3 off each wall) develops breath
holding
ability and timing of pulls and kicks.
Freestyle Drills:
6-8 k on each side to develop body roll and narrow kicks Minimum
of
4 dk or 8 flutter kicks of each dive or push off. Extend
shoulders and
squeeze arms against side of head behind ears on all dives
and
push offs. Develop bilateral breathing drills. Shoulder
lift & reach.
Don’t cross over on hand entry and finish all pulls to leg
like in fly.
Minimum knee bend on flip turns. Know the proper angle of
wrist at
different stages of arm pull.
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