how to swim freestyle

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An overview of kick, arm movement, rotary breathing, and flip turns. Drills and examples of sprint and distance workouts are included.

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Page 1: How to swim freestyle

Freestyle Technique and WorkoutCourtney Zobl

EDU 290 11AMPower Point I

Page 2: How to swim freestyle

KickingFlutter KickingBody and legs straightPointed toesKick from hip, not knee

Creates a more powerful kick

http://badig.com/2009/02/improving-your-flutter-kick/

Page 3: How to swim freestyle

Demonstration-Kickhttp://www.youtube.com/watch?v=73njoE

bYvIY

http://swim.isport.com/swimming-videos/

Page 4: How to swim freestyle

Arm MovementElbow bends backFingers together and curvedPlace fingers in water firstStroke should be smooth and graceful

http://www.simplyswim.com/docs/HowToSwim.aspx

Page 5: How to swim freestyle

Demonstration-Arm Movementhttp://www.youtube.com/watch?v=PPdb9iU6z

-Y

Page 6: How to swim freestyle

Rotary BreathingTurn head to dominant sideKeep ear in the waterFace in water with secondary arm

http://www.teamunify.com/Membership.jsp?team=asmst

Page 7: How to swim freestyle

Demonstration-Rotary Breathinghttp://www.youtube.com/watch?v=qsDaO

3sCOc4

Page 8: How to swim freestyle

TurnsFlip TurnSomersault in the waterPush off the wall (on back)Turn onto stomach

http://www.trimorefitness.com/05/07/2011/1493/

Page 9: How to swim freestyle

Demonstration-Flip Turnhttp://www.youtube.com/watch?v=8EL3v1sa

CQw

Page 10: How to swim freestyle

Drills“Log Roll”- 1 pull for every 8 kicks

Lengthen arm movement“Finger Drag”- While pulling, run fingers

across surface of the waterKeep fingers close to water, stroke efficiency

Kicking with kickboardFocus on efficient kicking

Pulling with pull buoyFocus on proper arm technique

Page 11: How to swim freestyle

How to Count Laps1 length=25 yards1 lap=50 yards1 mile=1,750 yards (35 laps)

Page 12: How to swim freestyle

Sprint Workout Example10 (how many times) X 50 (distance) on 2:00

(amount of time per 50 yards)10X25 on 1:002X100 kick50 kick on 1:15

Total: 1,000 yards

Page 13: How to swim freestyle

Distance Workout Example2X500 10:001,000 15:00

Total: 2,000 yards

Page 14: How to swim freestyle

Final Producthttp://www.youtube.com/watch?v=hC8ZZZha

bp4

Page 15: How to swim freestyle

Citations Durnford, Mark. “Front Crawl Technique- over water arm action.”

27 May 2011. http://www.youtube.com/watch?v=PPdb9iU6z-Y “How to do a Flip Turn.” 24 June 2009. http://

www.youtube.com/watch?v=8EL3v1saCQw “How to Swim.” 2012. http://

www.simplyswim.com/docs/HowToSwim.aspx iSport Swimming. http://swim.isport.com/swimming-videos/ Team Unify. “Rotary Breathing.” 2012. http://

www.teamunify.com/Membership.jsp?team=asmst Tifry. “Improving Your Flutter Kick.” 16 February 2009.

http://badig.com/2009/02/improving-your-flutter-kick/ Toriello, Phillip. “How to Breath While Swimming.” 20 February

2008. http://www.youtube.com/watch?v=qsDaO3sCOc4

Page 16: How to swim freestyle

Citations Continued“Total Immersion Freestyle Swimming Demonstration.” 26

February 2010. <http://www.youtube.com/watch?v=hC8ZZZhabp4>

Trimore Fitness. “Flip Turns” 7 May 2011. http://www.trimorefitness.com/05/07/2011/1493/