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Coaches Corner

 

Common stroke errors in Freestyle

 

Bobbing the head

Excessive upward head tilt

Burying the head

Squirming

Bouncing

under-rotation

over-rotation

Uneven rotation

Disjointed rotation

Sputter kick non-continuous

Breaststroke feet

Split kick

Kicking air

Lack of extension on entry

Dominant entry arm

Pausing at the point of entry

Over-entry (crossover)

under-entry

Asymmetrical entry

Dominant pulling arm

No catch

Late catch

Straight arm pull

Lack of extension on finish

Lack of acceleration through the finish

Pausing at the point of finish

Asymmetrical recovery

over-breathing

Asymmetrical breathing

Dropping the lead arm during the breath

Breathing backward (as opposed to sideways)

Early breathing

Late breathing

Failure to exhale underwater

Pausing during breath

Irregular timing of the stroke

 

Butterfly common stroke errors

No chest press

Minimal chest press

Excessive chest press

Swimming more vertical than horizontal

An asymmetrical kick

No kick

One kick per stroke

An incomplete kick

Mini-breast kicks

Inadequate knee bend on either kick

Flutter kick

An asymmetrical arm cycle

Pulling with fingers apart

An oversized outsweep

Diving down at the point of entry

Entering inside shoulder width

Entering short with elbows bent

No catch

Late catch

Pulling with straight arms

Pulling outside the body width from start to finish

Lack of acceleration through the pull

Finishing short

An  asymmetrical recovery

Bent arm recovery

Palm-down recovery

Dragging the arms through the recovery

Holding the breath, failure to exhale underwater

Breathing too late

(Exaggerated)  driving the head down as the arms finish

Lifting the head to breath

Entering the hands before the head

Pausing the arms at the finish

Kicking twice at the point of entry

Pausing at the point of entry

A disjointed stroke

 

Breaststroke Common Stroke Errors

*Incomplete Streamline

*A less than horizontal body position at the end of each kick

Knee-led recovery

Wider than shoulder width leg/knee recovery

No outward rotation of the ankles

Limited outward rotation of ankles

*Lack of acceleration through the kick

An incomplete finish of the kick

Toes that point downward at the completion of the finish

Scissor kick

Kicking around kelly’s barn -beyond shoulder width

Extra wide pull

Narrow pull

*Pulling past the shoulders

*An oversized outsweep

Dropping the elbows on the catch

*lack of acceleration through the pull

*pausing the hands beneath the chin before shooting forward

*Jumping the hands out on the shoot

Shooting down rather than forward

Breathing too early

A tilted head

Excessive head movement

Pausing between the pull and the kick

*delayed heel recovery

Too much glide between strokes

Not enough glide between strokes

     
           
 

Backstroke Common stroke errors

*Side-to-side head movement

Bobbing the head

*Excessive upward head tilt

Sinking hips

squirming

bouncing

*under-rotation

over-rotation

Uneven rotation

Disjointed rotation

Asymmetrical kicking pattern

Non-continuous kick

Breastroke feet

Split kick (wide leg splice)

Excessive knee bend

Knees that break the surface

Bent-arm entry

Shallow entry

*pausing at the point of entry

cross over entry

under-entry

No catch/late catch

*straight arm pull

Pushing more down than back

Lack of acceleration through the finish

Incomplete finish

*inconsistent breathing pattern

*holding the breath

Irregular arm cycle timing

 
           

4 x 100s moderate speed (1 free swim + 1 back swim + 1 breast swim + 1 kick build) @ :20 rest

 6 x 75s Free @ 1:30

    #1 easy/ fast/ easy

    #2 easy/ easy/ easy

    #3 Fast/ easy/ fast

 

    16 x 25s freestyle side kick @ :35/:40

(2 easy speed / 2 fast)

 

 

4 X

    6 x 25’s underwater kicking or underwater pullouts @ :20 rest

 

    3 x 50s Freestyle Descend 1 -3 @ 1:00/1:10/1:20

 

    1 x 100 easy @ 2:30/3:00


Warm-up: (4) 6 x 150s 

    Odds - 100 stroke + 50 back kick

    Evens - 50 kick w/board + 100 free

 

Set:

    3 x 50s Free breath control [3/5/7] @:60

    3 x 100s @1:45/(2:00) [2 EZ free + 1 IM swim]

    3 x 50s Free breath control [3/5/7] @:60

    2  x 100s back swim -work on DPS + rotations @1:45/(2:00)

    3 x 50s Free breath control [3/5/7] @:60

--:30 secs. Rest --

    1 x 100 all out freestyle swim @2:00

 

    3 x 50s free {only 6 breaths / 50} @:60

    3 x 100s @1:45/(2:00) [2 EZ free + 1 IM swim]

    3 x 50s free {only 4 breaths / 50} @:60

    2 x 100s breast swim -work on bodyline and quick kick

    @2:00

    3 x 50s free {only 2 breaths / 50} @:60

--:30 secs. Rest --

    1 x 100 all out freestyle swim 

 

20 x 50s

#1-10 kick Des. 1 -5

#11-15 drill

#16-20 choice

 
 

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