SWORDFISH: —
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
7th = —, 8th = —
9th = —, 10th = —
SWORDFISH: —
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
7th = —, 8th = —
9th = —, 10th = —
50 Free L:
100 Free L:
50 Butterfly L:
100 Butterfly L:
—
—
—
—
Freestyle
Important * Always keep track of where your hands are, specially the right one. *
Hands / Arms:
Kick:
Rotation:
Turn:
Backstroke
Important * Don’t wait for the arm to finish to start moving the other one. *
Hands / Arms:
Rotation:
Turn:
Breaststroke
Important * Use your core to lift your torso up when you breathe. *
Hands:
Kick:
Fly
Important * Use your hips more. *
Hands / Arms:
Kick:
Tempo
Dive
Important * push strong from the block*
Open turn
Important * Bring your knees closer and faster to your chest. *
Dive
This exercises for your dive so you get more explosive, faster and stronger from the blocks. Try to do them at least once a week, if you need more information on how to do this exercises look for videos on youtube and/or ask a professional to help you. If you want more exercises look for “how to jump higher” or “be more explosive when jumping”.
Burpee
Back squat
Deadlift
Kettlebell swing
Underwater Dolphin Kick
This dry land exercises will help you have a more stable and stronger core. It will help you improve your underwater dolphin power. There are many more exercises that can help you, look for ways to get a stronger core, glutes and lower back.
Physioball Prone Superman Progression
Dumbbell Step-Up
V-Up