Common stroke errors in Freestyle
Bobbing the head
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Excessive upward head tilt
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Burying the head
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Squirming
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Bouncing
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under-rotation
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over-rotation
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Uneven rotation
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Disjointed rotation
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Sputter kick non-continuous
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Breaststroke feet
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Split kick
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Kicking air
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Lack of extension on entry
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Dominant entry arm
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Pausing at the point of entry
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Over-entry (crossover)
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under-entry
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Asymmetrical entry
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Dominant pulling arm
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No catch
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Late catch
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Straight arm pull
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Lack of extension on finish
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Lack of acceleration through the finish
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Pausing at the point of finish
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Asymmetrical recovery
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over-breathing
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Asymmetrical breathing
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Dropping the lead arm during the breath
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Breathing backward (as opposed to sideways)
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Early breathing
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Late breathing
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Failure to exhale underwater
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Pausing during breath
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Irregular timing of the stroke
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Butterfly common stroke errors
No chest press
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Minimal chest press
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Excessive chest press
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Swimming more vertical than horizontal
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An asymmetrical kick
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No kick
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One kick per stroke
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An incomplete kick
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Mini-breast kicks
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Inadequate knee bend on either kick
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Flutter kick
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An asymmetrical arm cycle
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Pulling with fingers apart
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An oversized outsweep
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Diving down at the point of entry
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Entering inside shoulder width
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Entering short with elbows bent
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No catch
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Late catch
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Pulling with straight arms
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Pulling outside the body width from start to finish
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Lack of acceleration through the pull
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Finishing short
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An asymmetrical recovery
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Bent arm recovery
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Palm-down recovery
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Dragging the arms through the recovery
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Holding the breath, failure to exhale underwater
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Breathing too late
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(Exaggerated) driving the head down as the arms finish
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Lifting the head to breath
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Entering the hands before the head
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Pausing the arms at the finish
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Kicking twice at the point of entry
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Pausing at the point of entry
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A disjointed stroke
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Breaststroke Common Stroke Errors
*Incomplete Streamline
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*A less than horizontal body position at the end of each kick
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Knee-led recovery
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Wider than shoulder width leg/knee recovery
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No outward rotation of the ankles
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Limited outward rotation of ankles
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*Lack of acceleration through the kick
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An incomplete finish of the kick
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Toes that point downward at the completion of the finish
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Scissor kick
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Kicking around kelly’s barn -beyond shoulder width
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Extra wide pull
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Narrow pull
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*Pulling past the shoulders
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*An oversized outsweep
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Dropping the elbows on the catch
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*lack of acceleration through the pull
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*pausing the hands beneath the chin before shooting forward
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*Jumping the hands out on the shoot
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Shooting down rather than forward
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Breathing too early
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A tilted head
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Excessive head movement
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Pausing between the pull and the kick
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*delayed heel recovery
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Too much glide between strokes
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Not enough glide between strokes
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Backstroke Common stroke errors
*Side-to-side head movement
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Bobbing the head
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*Excessive upward head tilt
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Sinking hips
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squirming
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bouncing
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*under-rotation
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over-rotation
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Uneven rotation
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Disjointed rotation
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Asymmetrical kicking pattern
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Non-continuous kick
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Breastroke feet
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Split kick (wide leg splice)
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Excessive knee bend
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Knees that break the surface
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Bent-arm entry
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Shallow entry
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*pausing at the point of entry
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cross over entry
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under-entry
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No catch/late catch
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*straight arm pull
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Pushing more down than back
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Lack of acceleration through the finish
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Incomplete finish
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*inconsistent breathing pattern
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*holding the breath
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Irregular arm cycle timing
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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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