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Freestyle Fundamentals Do Not Cross-Over Midline – “Train Tracks”

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Freestyle Fundamentals Do Not Cross-Over Midline – “Train Tracks” Flowing Freestyle: Novice to Pro © Copyright USA Swimming, Inc. All rights reserved. Bad Kicking-SloMo Good Kicking Kick Mechanics Follow Through Kick Mechanics Toes point inward (“pigeon-toed”) Movement originates from the hip joint (core) Knee bend sets up the extension/power Power comes from leg extension (quads) Lift leg straight Kick Training Teach young Continue Teaching!!! Continuous, Small, Fast, STRONG! Critical for 12& under (30 – 50% Kicking) Video Courtesy of Guy Edson Kick Drills With board face in water (teach exhale) With board face in water & snorkel K all sides Vertical Kick Kick In Body Position Kicking Fast – Nothing Like It Video Courtesy of Guy Edson Kicking Fast – Nothing Like It Kicking Fast – “In Position” Courtesy Blue Ash YMCA Kicking Fast – Nothing Like It Courtesy North Baltimore Aquatic Club Two Ways to go Faster Eliminate Resistance Body Position (Front to Back Balance) “Split” the water on “side” The longer the vessel, the faster it goes Eliminate Resistance - 1 Front-to-Back Balance (Body Position) 1 x 2 x Double the resistance 4 times the energy to go the same speed! Eliminate Resistance - 1 Head to Foot Balance Head in line with body (neutral) Extended neck Eyes down or slightly forward Eliminate Resistance - 1 Eliminate Resistance - 2 “Active Streamlining” Split water on ‘side’ 2 surfaces = Faster! Eliminate Resistance - 3 Active Streamlining - Keep it Long – “Swim Tall” Eliminate Resistance - 1 Front-to-Back Balance (Body Position) 1 x 2 x Double the resistance 4 times the energy to go the same speed! Eliminate Resistance - 2 Split water on ‘side’ “Active Streamlining” 2 surfaces = Faster! Eliminate Resistance - 3 Keep it Long – “Swim Tall” Eliminate Resistance - 3 Keep it Long – “Swim Tall” Bilateral Breathing Symmetry: Increased balance Shoulder health Seeing the Competition Every 3? Or by 25s? Bad (Late) Breath (Natural) Good Breath Good Breath (Front View) Breath Over-Rotation Breath Over-Rotation (Slo Mo) Breath Over Rotation Breathe Behind Bow Wave One Goggle Up, One Under Good, Bad, Ugly Breathing Rotate head along spinal axis Breathe in “trough” One goggle in, one out Small movement to breathe “sneaky breath” Get head back quickly before anchor begins Anchor when head is back in line Breathing Behind the Bow Wave Breathing Behind the Bow Wave Breathing Behind the Bow Wave Nathan Adrian How Many Breaths? Chloe Sutton Training Before & After Chloe Sutton Training Before & After Breathing Drill 1: Quick, Sneaky Breath (8 year old) Breathing Drill 1: Quick, Sneaky Breath (12 year old) Breathing Drill 2 Stroke, Quick/Sneaky Breath, 6 kicks Breathing Drill 2 Strokes, Quick/Sneaky Breath, 6 kicks Breathing Drill 2 Strokes, Quick/Sneaky Breath, 6 kicks Free Breath Before Manipulation Free Breath Manipulation Free Breath After Manipulation Arm Recovery Trouble with “Zipper Drill” Trouble with “Zipper Drill” Zipper Extension Better “Zipper Drill” Zipper “Extension Two Ways to go Faster Freestyle Power Anchor/Catch (Early Vertical Forearm, Elbow Up, High Elbow, Open Armpit, Medial Rotation) “Pull” with core – not arms No Crossover – Power Zone – Railroad Tracks Anchor = Catch Katie Hoff Jason Lezak Larsen Jensen Ian Crocker Kalyn Keller Klete Keller Natalie Coughlin Anchor/Catch Bend at the elbow/palm and forearm face toward feet Disadvantage: Advantage: Technically difficult Greatest stroking efficiency Anchor/Catch Freestyle Fundamentals Do Not Cross-over Midline – “Train Tracks” High Elbow Anchor vs. Straight Arm Klete Keller Dana Vollmer Kaitlin Sandeno Straight Arm The dominant freestyle technique in the US Great acceleration upon entry Easy to achieve high stroke rates Short course swimming /Disadvantages 50m freestyle Difficult to maintain high stroke rate needed to sustain speed in races over 50 LCM Poor stroking efficiency Gary Hall Jr. Straight Arm The dominant freestyle technique in the US Disadvantage Difficult to maintain high stroke rate 50+ Gary Hall Jr. Body Rotation • Rotation and arm extension can actually hurt ability to get a high elbow • If a swimmer begins stroke while rotated, there are only two places to go… • Down (straight arm) • Across • Key to fast freestyle is being able to rotate/extend AND get a high elbow • Must be aware of rotation timing More rotation More of a catch-up stroke Underwater Front View Joyce Vollmer straight arm high elbow World Record 1500 Sun Yang First 100 World Record 1500 Sun Yang Last 100 Jason Lezak vs Alain Bernard Number of Strokes Comparison 25’s Lezak Bernard 1 12 (even) 12 2 17 (-4) 21 3 15 (-3) 18 4 19 (-5) 24 Total 63 (-12) 75 Jason Lezak vs Alain Bernard Jason Lezak vs Alain Bernard Your Drills 1. 2. 3. 4. 5. Small, Fast, Strong, Continuous Follow Through “Pigeon-Toed” Quick, “Sneaky” Head back before pull Breathe behind wave 1 Goggle Up Two Ways to go Faster Front – Back Balance Swim on Side Swim Tall Two Ways to go Faster Anchor/Catch “Pull” with core – not arms No Crossover – Power Zone .
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