jim fowlie snsw / nswis jim fowlie head coach new south wales institute of sport swimming new south...

Jim FowlieSNSW / NSWIS

Jim FowlieJim FowlieHead Coach Head Coach

New South Wales Institute of SportNew South Wales Institute of SportSwimming New South WalesSwimming New South Wales


ConceptsConcepts Butterfly is the second fastest Butterfly is the second fastest

swimming stroke for humans swimming stroke for humans because of two reasons:because of two reasons:

1 – “Explosive Propulsive Phase” - When swum 1 – “Explosive Propulsive Phase” - When swum properly, Butterfly uses the whole body properly, Butterfly uses the whole body symmetrically, to generate the leverage and symmetrically, to generate the leverage and muscular power to lift the swimmer upward and muscular power to lift the swimmer upward and forward in the water.forward in the water.

2 – “Transfer of Momentum” – Again, when swum 2 – “Transfer of Momentum” – Again, when swum properly, Butterfly uses momentum to throw the properly, Butterfly uses momentum to throw the body forward and dive at the top of the stroke, body forward and dive at the top of the stroke, into the next stroke cycle.into the next stroke cycle.


Kicking and Balance:Kicking and Balance:

An effective butterfly kick is critical for establishing An effective butterfly kick is critical for establishing balance, stability and propulsion in the water. balance, stability and propulsion in the water.

Kicking with and with out a board, on the side, back and Kicking with and with out a board, on the side, back and front are essential to developing a good kick. front are essential to developing a good kick.

Ankle flexibility is an essential part of kicking. Ankle flexibility is an essential part of kicking. Kicking on the back takes advantage of the stretch reflex Kicking on the back takes advantage of the stretch reflex

action and provides stability and balance. action and provides stability and balance. Start all kicking drills using 25’s or shorter distances, to Start all kicking drills using 25’s or shorter distances, to

help catch the balance using higher speeds.help catch the balance using higher speeds.


Entry – Catch – KickEntry – Catch – Kick

Soft Entry and Strong Soft Entry and Strong CatchCatch High elbows, thumbs downHigh elbows, thumbs down Hands shoulder width Hands shoulder width

apartapart Finger tips to elbows one Finger tips to elbows one

paddlepaddle Head forwardHead forward

Press with the “T”Press with the “T” Surf on your faceSurf on your face

Kick!Kick! Hips upHips up

LeverageLeverage Lean on the armsLean on the arms

Entry – Catch - KickEntry – Catch - Kick



Out Sweep Out Sweep

Out SweepOut Sweep Press with the face and Press with the face and

chestchest StretchStretch Use the whole paddle – Use the whole paddle –

fingers, hands, forearmsfingers, hands, forearms Hands down and outHands down and out

Kick!Kick! Finish Kick down – full Finish Kick down – full

extensionextension Hips upHips up


In SweepIn Sweep In SweepIn Sweep

The fingers point to the The fingers point to the bottombottom

Thumbs touch, under Thumbs touch, under the belly….higher the the belly….higher the betterbetter

Lead with the top of the Lead with the top of the head – Blowing outhead – Blowing out

KickKick Kick UP!Kick UP!

Pull up on the back of Pull up on the back of the legs.the legs.

Load, stretch ReflexLoad, stretch Reflex


Back Sweep - KickBack Sweep - Kick Push Back / Sweep Push Back / Sweep

away – Explosive!away – Explosive! Critical phaseCritical phase Elbows inElbows in Fingers point downFingers point down

Shoulders liftingShoulders lifting Chin forwardChin forward Blow outBlow out

KickKick Down from hips to the Down from hips to the

toestoes Explosive! Powerful!Explosive! Powerful!

Out SweepOut SweepIn SweepIn Sweep

Back SweepBack Sweep



RecoveryRecovery Roll / Throw the ArmsRoll / Throw the Arms

Recover lowRecover low Lift from the elbowsLift from the elbows

Lead with the HeadLead with the Head Breath Breath easyeasy and and

ForwardForward ““Chin Low”Chin Low”

Kick UP!Kick UP! Pull up on the back of Pull up on the back of

the legs.the legs. Load, stretch ReflexLoad, stretch Reflex

RecoveryRecovery



Movements of the knee Movements of the knee

Knee flexion and Knee flexion and extension generate extension generate the majority of the majority of force during force during underwater kickingunderwater kicking

Hyperextension of Hyperextension of the knee is a major the knee is a major factor in effective factor in effective underwater kickingunderwater kicking

Hyperextension of the knee


Knee Flexion and Extension Knee Flexion and Extension in World Record Holdersin World Record Holders

Thomas Ruprath

Michael Phelps

Courtesy of JOHN FOWLIE


Knee Flexion and Extension in Knee Flexion and Extension in Developmental AthletesDevelopmental Athletes



Ankle FlexionAnkle Flexion

• Dorsiflexion and plantar flexion are key components of underwater kicking.

Most of the best underwater kickers are hyper mobile in their ankles.

This allows the swimmer to continue the propulsive kicking motion longer


Ankle Flexion and Extension Ankle Flexion and Extension World Champion World Champion

Natalie CoughlinNatalie Coughlin

Approximate active range of motion: 80 degrees!!!



Ankle Flexion and Ankle Flexion and Extension Developmental Extension Developmental

AthleteAthlete

Approximate active range of motion: 25 degreesCourtesy of JOHN FOWLIE


Underwater KickingUnderwater Kicking Tight ArmsTight Arms

Squeeze the earsSqueeze the ears Palm over back of handPalm over back of hand Push head back into arms Push head back into arms

Higher skill level – use Higher skill level – use larger kick and start larger kick and start earlierearlier

Lower skill level – use Lower skill level – use smaller kick and higher smaller kick and higher frequency. Wait until frequency. Wait until slowing down on push slowing down on push off before starting kick.off before starting kick.

Kick through Break out Kick through Break out and into first stroke!and into first stroke!

Underwater KickingUnderwater Kicking



KickingKicking Most significant difference in USA Most significant difference in USA

Men’s swimming between 2000 Men’s swimming between 2000 and 2004.and 2004.

Rick Demont – Uni. of Arizona. Rick Demont – Uni. of Arizona. Swim with short fins + 6 beat kick!Swim with short fins + 6 beat kick!

Caitlin McCLatchey –Caitlin McCLatchey –10 x 200 free – 2:50 (HR 140 – 180)10 x 200 free – 2:50 (HR 140 – 180)+ 3 x 100 kick – 2:00 1:24/1:20/1:13+ 3 x 100 kick – 2:00 1:24/1:20/1:13

Kate Zeigler – World Champ’s Kate Zeigler – World Champ’s 400 Free – 800 Free introduced kick400 Free – 800 Free introduced kicktempo change from 2 beat to ‘soft’ 6 tempo change from 2 beat to ‘soft’ 6

beatbeatkick to ‘hard’ 6 beat kick.kick to ‘hard’ 6 beat kick.

International standard?International standard?2000 meter kick sets alternate days2000 meter kick sets alternate days100’s – start at 1:30 and descend100’s – start at 1:30 and descend50’s – start at 42 and descend50’s – start at 42 and descendBest? 100’s – 1:04 Thorpe and KlimBest? 100’s – 1:04 Thorpe and Klim

50’s – 27.8 Popov50’s – 27.8 Popov

Kicking in warm up? 1300 swimmers in 20 lanes65 swimmers per lane


KickingKicking Japanese orientation – learn to Japanese orientation – learn to

swimswim Training – Training –

Kicking is pure determination!Kicking is pure determination! Keep hips up, kick from CoreKeep hips up, kick from Core Keep repetition - distances short and Keep repetition - distances short and

fast, then build up to continuous 2km fast, then build up to continuous 2km setssets

Frequency – every session? Every Frequency – every session? Every morning? 20%?morning? 20%?

Upper body stabilityUpper body stability Vertical kickingVertical kicking Underwater kickingUnderwater kicking


Competitive TrainingCompetitive Training Michael Phelps – 2003Michael Phelps – 2003

2001 – 2002 – Winter – approx. 30 morning sessions2001 – 2002 – Winter – approx. 30 morning sessions 2000 yards backstroke swim – 15 underwater kick, 6 strokes, 3 breaths 2000 yards backstroke swim – 15 underwater kick, 6 strokes, 3 breaths

and turn. RPE – low, Respiration rate – very low at conclusion. Heart Rate and turn. RPE – low, Respiration rate – very low at conclusion. Heart Rate under 140 under 140

2002 2003 – Winter – 3/wk x 6000 yds. Kick sets2002 2003 – Winter – 3/wk x 6000 yds. Kick sets Santa ClaraSanta Clara

World Record 200 IM – 21 days before World’sWorld Record 200 IM – 21 days before World’s World Championships - 2003World Championships - 2003

14 Swims / 5 World Records 14 Swims / 5 World Records All lAll lactates under 11.0 – actates under 11.0 –

200 Fly - 6.0 / 100 Fly - 10.6 / 200 IM - 10.5200 Fly - 6.0 / 100 Fly - 10.6 / 200 IM - 10.5 USA Nationals – Maryland - 2003USA Nationals – Maryland - 2003

100 Free - La 7.6100 Free - La 7.6 200 Back – La 11.0 200 Back – La 11.0 200 IM – La 8.0 - World Record200 IM – La 8.0 - World Record

4 Days off – Start Olympic Preparation4 Days off – Start Olympic Preparation


Dry LandDry Land Michael PhelpsMichael Phelps

program change 3 ½ program change 3 ½ years ago dry land years ago dry land program change. Move program change. Move from Baltimore to Univ. from Baltimore to Univ. MichiganMichigan

strength endurance to strength endurance to maximum strength maximum strength programprogram

Lactate’s –Lactate’s – 2003 – 6.0 – 10.62003 – 6.0 – 10.6 2007 – 16.0 - +?2007 – 16.0 - +?


Thank youThank youThis slide presentation can be found at:This slide presentation can be found at:

New South Wales Institute of Sport Web SiteNew South Wales Institute of Sport Web Sitewww.nswis.com.au

jim fowlie snsw / nswis jim fowlie head coach new south wales institute of sport swimming new south...

Documents

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sweep press

reflex slide