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1 Flowing Freestyle Novice to Pro Copyright USA Swimming, Inc. All rights reserved.
2 Presented By: Scott Colby Sport Performance Consultant Since August 2007, Coach Scott Colby has been a Sport Performance Consultant for USA Swimming. Prior to that, Scott coached in Ohio, Louisiana (Bengal-Tiger Aquatic Club), Texas (Fort Worth Area Swim Team), served as an assistant at Dynamo Swim Club in Atlanta and coached for 5 years at a YMCA on Long Island. His Louisiana team placed top ten at Nationals. His swimmers have placed in the finals at Olympic Trials, won 2 National titles and 7 Junior National titles including all four strokes, set three National Age Group Records, and won the National Meet Bob Kiphuth High Point award. Scott has also produced numerous Top 16 athletes. He holds a Masters degree in Physical Education and is an ASCA Level 5 coach.
3 PVK Comparison
4 Kick Technique Kick from core Pigeon Toed Follow Through Curl Toes Lift from back of knee (leg straight) Continuous, Small, Fast, STRONG!
5 Comparison Poor Good
6 Kick Mechanics The Difference is: Follow Through
7
8 Kick Mechanics Toes point inward ( pigeon-toed ) Movement originates from the hip joint (core) Knee bend sets up the extension/power Power comes from leg extension (quads) Lift leg straight ( recovery kick )
9 Kicking with Fins Not Too Much
10 Video Courtesy of Guy Edson
11 Kicking Fast Nothing Like It
12 Courtesy North Baltimore Aquatic Club
13 Kicking Fast Showing Off Courtesy The Woodlands Swim Team
14 Courtesy Coach Matt Kredich, U of Tennessee
15 Courtesy Blue Ash YMCA
16
17
18
19 Center of Gravity
20 Front-to-Back Balance (Body Position) 1 x Double the resistance 4 times the energy to go the same speed! 2 x
21 Front-to-Back Balance (Body Position)
22 Active Streamlining Popov Split water on side
23 Active Streamlining - Swim Tall
24 Keep it Long Swim Tall
25 Bilateral Breathing Symmetry: Increased balance Shoulder health Seeing the Competition Every 3? Or by 25s?
26 Breathing Rotate head along spinal axis Breathe in trough One goggle in, one out Small movement to breathe sneaky breath Get head back quickly before anchor begins Anchor arm when head is back in line
27 Breathing Breathing Pattern: HAVE ONE! 2? 3? 4? 2,3? 2,4?
28 One Goggle Up, One Under
29
30 Breathe Behind Bow Wave
31 Breathe Behind the Wave
32 Breathe Behind the Bow Wave
33 Breathing Behind the Bow Wave
34 Breathing Behind the Bow Wave
35 Nathan Adrian
36 Nathan Adrian
37 Nathan Adrian
38 Chloe Sutton Training
39 Courtesy Chloe Sutton
40
41
42 Starts with Learn-To-Swim!! (SloMo)
43 Next Group
44 Next Group
45 Breathing Drill: Land Work Quick/Sneaky Breath
46 Breathing Drill Step 1: Quick/Sneaky Breath (8 years old)
47 Breathing Drill Step 1: Quick, Sneaky Breath
48 Breathing Drill Step 2 2 Strokes, Quick/Sneaky Breath, 6 kicks
49 Breathing Drill Step 2 2 Strokes, Quick/Sneaky Breath, 6 kicks
50 Breath Before Manipulation
51 Breath Manipulation
52 Breath After Manipulation
53 Paddle on Head
54
55 Trouble with Zipper Drill
56
57 Zipper Extension
58 Better Zipper Drill With Zipper Extension
59
60
61
62
63
64 Why Anchor? Anchor = Catch Swimmer plants their arm in the water and moves their body past arm
65 Freestyle Power
66 Dropped Elbow
67 Anchor = Catch
68 Anchor = Catch
69 Anchor = Catch
70 Anchor/Catch
71
72 Do Not Cross-over Midline Train Tracks
73
74
75
76
77
78 Straight Arm Anchor Great acceleration upon entry Easy to achieve high stroke rates Poor stroking efficiency Gary Hall Jr. Difficult to maintain high stroke
79 Number of Strokes 25 s Bernard Lezak DIFF Lezak Bernard Total
80 Rotation Timing Key is able to rotate/extend and get a high elbow When rotated, only two places to go: 1. Down (straight arm) More rotation 2. Across More catch-up stroke
81 Straight Arm>Crossover High Elbow>Efficient Joyce 50 Freestyle Vollmer 200 Freestyle
82 Your Drills
83 Things to Consider Old habits are hard to break/overtake! May feel less pull when using a high elbow High Elbow difficult when increasing speed
84 More Info/Video
85 The End
Flowing Freestyle: Novice to Pro. Copyright USA Swimming, Inc. All rights reserved.
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