Freestyle
Back stroke
Breast stroke
Butterfly
Float/Threading
Diving
Fins
Snorkel
Goggles
Nose Clip
Pull Buoy
Hand Paddles
Pace & Timing
Swim Gear
hands should Rhombus like < >
Use Back shoulder blades for pulling water with hands, to use shoulder blades your elbow needs 90 degree bend to avoid tension on hand and shoulder
Focus on shoulder blade is being used for every stroke, Do not use you hand biceps/arms/shoulder, do not stress hand muscles to pull water
Below elbow hand should be vertical to ground, feel right angle at elbow
Smooth Hand insertion, 45 degrees, Sound is key
Use Your Core and Back Muscles
Focus on Shoulder Blade Movement
Keep Your Elbows High
Streamline Your Body
Relax Your Hands and Wrists
Keep breathing every stroke with mouth, must hear mouth breathe sound, breathe on both sides left/right side
Stay flat on water surface and breathe left/right sides on Shoulder 6 O'clock
Without fins
30-45 Angle surface to depth forward
Legs more Submerged than body
Body little submerged
Head looking forward without strain on neck
Synchronized legs and hands right and left hand side
When Snorkel Flip Turn - Push perpendicular to wall - Left/Right Side View
Snorkel blow air and breathe
Pull water back with both hands to initiate Flip Turn
At T marker, pull water back with both hands
Tight turn - Key1
Speed and pace - key2
Seep breathe - key3
Hold hands over head
Dolphin kick
Do not lose pace and speed
Very tight roll with head touching chest and hand towards legs then hands should be together over head, Form a ball to roll, chin & legs to chest
Both legs hit wall flat
Flip Turn - lot of co-ordination required
roll on abs only by head to abs - key 4
hands back and do not use for flip and rotate - Key 3
vertical position