how to swim freestyle
DESCRIPTION
An overview of kick, arm movement, rotary breathing, and flip turns. Drills and examples of sprint and distance workouts are included.TRANSCRIPT
Freestyle Technique and WorkoutCourtney Zobl
EDU 290 11AMPower Point I
KickingFlutter KickingBody and legs straightPointed toesKick from hip, not knee
Creates a more powerful kick
http://badig.com/2009/02/improving-your-flutter-kick/
Demonstration-Kickhttp://www.youtube.com/watch?v=73njoE
bYvIY
http://swim.isport.com/swimming-videos/
Arm MovementElbow bends backFingers together and curvedPlace fingers in water firstStroke should be smooth and graceful
http://www.simplyswim.com/docs/HowToSwim.aspx
Demonstration-Arm Movementhttp://www.youtube.com/watch?v=PPdb9iU6z
-Y
Rotary BreathingTurn head to dominant sideKeep ear in the waterFace in water with secondary arm
http://www.teamunify.com/Membership.jsp?team=asmst
Demonstration-Rotary Breathinghttp://www.youtube.com/watch?v=qsDaO
3sCOc4
TurnsFlip TurnSomersault in the waterPush off the wall (on back)Turn onto stomach
http://www.trimorefitness.com/05/07/2011/1493/
Demonstration-Flip Turnhttp://www.youtube.com/watch?v=8EL3v1sa
CQw
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
How to Count Laps1 length=25 yards1 lap=50 yards1 mile=1,750 yards (35 laps)
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
Distance Workout Example2X500 10:001,000 15:00
Total: 2,000 yards
Final Producthttp://www.youtube.com/watch?v=hC8ZZZha
bp4
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
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/