Here is a list created by the YOTA Masters staff of our group's biggest training weaknesses. If you have any particular questions about anything on the list, let me know! Next time you swim, go down the check list and make sure you are hitting our key points!
Freestyle:
-Rotation of body from stroke to stroke.
-Head Position. Keeping head still while not breathing/body is rotating. Eyes down.
-Keeping a straight pull. (Not crossing too far under our body. Especially while breathing)
-Strong/Steady 6-beat kick.
-Hand entry. (Not next to our head, but not fully extended. Enter the water half way between head and arm fully extended. Once entered, keep hand out in front of body until the pull begins... do not let arm motion outwards of cross infront of head).
-Elbows high.
Backstroke:
-Good Rotation.
-Keeping head up and still while body rotates.
-Clean entry of water and a "deep" catch. You must have a good rotation in order to get a deep catch.
-Strong/Steady 6-beat kick.
-Quick exit from water once each arm's pull is complete. No pausing at end of stroke.
Breaststroke:
-Getting into perfect streamline between each stroke. (Squeeze head, eyes down).
-Not pausing hands under body while breathing. Keep the stroke (arms) moving, accelerate pull.
-Narrow Knees/Wide Feet on kick. Don't let knees go out too far.
-Strong pullout. This begins with a TIGHT streamline and huge push off wall.
Butterfly:
-Strong 2nd kick. Remember, you need 2 strong kicks per stroke!
-Timing the 2nd kick with your pull. While pulling under your body, make your huge down kick. This is also the point where you breath. Timing the kick and the pull together makes your breath easy and more powerful.
-Drop your chin after you breath. Whereever you head goes, your body will follow. Dropping your chin after you breath allows your body (hips) to rise up and your downkick to be stronger!
IM/General Technical
-Streamlines! Everywall, strong push, strong&tight streamline!
-Fast turns - always. Unless given directions to stop on each wall, always make a goal of having fast turns. This includes a tight streamline and a strong push!
If you have any questions about any technique or technical swimming question, as always, feel free to email Coach Jack or Coach Nick.
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