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Training Information

 

1. While performing flip turns for freestyle and backstroke;

  • Blow bubbles for 3 seconds 
  • Preform 6 quick butterfly kicks off the wall
  • Then take 3 quick pulls before you breathe.

2. While performing freestyle and backstroke  pull patterns;

  •  rotate deep on your hips and shoulders.
  • extend long reaching forward and backward.
  • flex or flick your wrist under the water
  • glide 3 seconds
  • look down and forward for freestyle
  • look up and keep your head straight.

3. While performing freestyle and backing kicking;

  • points your toes
  • keep your knees firm and relax
  • kick using your back side and hips
  • inhale and exhale
  • rotate deep and keep the same beat

   Wednesday

5:00 to 5:20 pm

freestyle swimming

5:20 to 5:40 pm

backstroke swimming

5:40 to 6:00 pm

50 yards kick and 50 swim yards Freestyle

6:00 to 6:20 pm

50 yards kick and 50 yards swim Backstroke

6:20 to 6:40 pm

freestyle swimming

6:40 to 7:00 pm

backstroke swimming

 

 

 
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