Jim FowlieHead Coach NSWIS /

SNSW

Jim FowlieJim FowlieHead Coach Head Coach

New South Wales Institute of New South Wales Institute of SportSport

Swimming New South WalesSwimming New South Wales

Approach

• Maintain Momentum– Touch on Full Stroke

• Look 3 x’s

– Keep stroke length and increase stroke rate!

– Kick to wall

Open Turn

• Longitudinal and lateral rotation

• Touch Roll and tuck– Roll onto side– Knees to chest,

elbow tucked in

• Feet on wall– Toes point to side

of pool

Push off• Acceleration and

maintenance of lineal velocity

• Tight push off– Arms tight– Back straight

• Shoulders equal depth or lower then hips

• Push on side

Glide and Kick

• Maintenance of directional velocity

• Glide– Push ‘long and strong’

– power– Hold glide to ‘moment

of slowing.’

• Kick

Kick and streamline• KICK!

– start kick short, sharp - increase size as speed drops (high skill level then larger kick)

– 2 side, 2-4 front, 2 Break-out then expand!

• Streamline– Tight Body - no upper arm

movement, no body movement

– Hold AIR

Break out

• Transition and transfer of power

• Kick! – 2 kicks on b.o. stroke

• Blow out on first stroke

• Head down• Don’t breath

Practice

• ‘Pure’sistance• Train

– Set standards in w.o.

• Frequency– Train daily, use as

part of speed work

• Timed • Video recorded