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Stroke/Turn Info

Technically Correct Racing

By Coach Cathy Manthey

inside the flags
Turns "Karate chop" - telephone call"
Touch with 2 hands
Snappy flip
A little deeper than freestyle
3-2-1 pulldowns
Finishes Accelerate inside the flags
Stretch for the wall - do not take an extra stroke
Always touch with 2 hands under water

BUTTERFLY

Distance Breathing Pattern Pace
25 yards As few as possible Sprint
50 yards 2 down - 1 up Sprint
100 yards 2 up, 1 down or every other Build 1st 50
Sprint 3rd lap
Last lap takes care of itself
Starts A little deeper than freestyle
Long streamline and dolphin kick hard to surface
Do no breathe the first stroke
Turns "Karate chop" - "Telephone call"
Touch with 2 hands
A little deeper than freestyle
Long streamline and dolphin kick hard to surface
Do not breathe the first stroke
Accelerate inside the flags
Finishes Do not breathe the last five yards of your race
Accelerate and charge the wall
Always touch wall underwater with two hands
Reach for the wall
Do not take an extra stroke on your finish

BACKSTROKE

Distance Breathing Pattern Pace
25 yards As few as possible Sprint
50 yards 2 down - 1 up Sprint
100 yards 2 up, 1 down or every other Build 1st 50
Sprint 3rd lap
Last lap takes care of itself
Starts Hands on gutter
Long streamline 2-4 dolphin kicks then flutter
Strong breakout stroke - 1 arm only
Turns Accelerate inside the flags
Know your stroke count from the flags without looking for wall
Snappy flip
Long streamline 2-4 dolphin kicks then flutter
Strong breakout stroke - I arm only
Finishes Accelerate inside the flags
Know your stroke count
Last stoke-head goes back and kick
Charge the wall
Always touch wall under water
Do not breath the last 5 yards
YES, even in backstroke!

 

REMEMBER
FOCUS ON THE PROCESS AND THE RESULTS WILL COME.

With our final "peak performance" of this season upon us, it is essential that we all focus on being "technically correct." Most other teams and our competitors are in good shape, physically. Winning races comes down to who swims smarter and which athletes swim technically correct. The following reprint is especially appropriate as we approach Peak Performance.

Perfect Practice Makes Perfect
I have always felt that the single most important thing to teach 12 and under swimmers is how to be technically sound in race situations. I want our swimmers to know what to do at each step in their races and to be able to execute these techniques and strategies like clockwork. I do not believe in focusing on the outcome of a race because there are just too many factors that are uncontrollable. What I do believe in is focusing on the process of what you can do to give yourself the best possible performance. Swimming or racing technically correct is my term for describing the ideal way to swim a race. Swimming technically correct is now the number one task in our training plan. All of our age group swimmers need to establish flawless basic racing skills before individual race strategies can be determined. Once a swimmer can consistently demonstrate these basic principles during a race, we can then individualize variations in racing techniques that will continue to enhance the swimmers performance. Every time a swimmer swims a race technically correct, it is like putting money (i.e. experience) in the bank. When peak performance meets come along, these swimmers have the greatest reserves to draw from. These are the swimmers that have trained hard at being technically sound, rehearsed their races correctly several times at meets, and in practice, and with a taper and proper rest they are consistently able to do their personal best times when it really counts. These swimmers are also better prepared to handle the transition from the age group agenda to the senior development program.