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 * Try to do a more catch-up swim. *
Hands / Arms:
Kick:
Head:
Flip Turn:
Backstroke
Important * The right hand is pulling down. Make sure your fingers are pointing up in the middle of the pull *
Hands / Arms:
Rotation:
Kick:
Turn:
Breaststroke
Important * Put your head down and push your chest and lift hips up. *
Hands / Arms:
Kick:
Turn:
Head:
**good timing legs and arms.
Fly
Important * Bend your elbows a little more. *
Hands / Arms:
Kick:
Dive
Important * Get your legs together when entering the water.*
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
Box jump over
Back squat
Deadlift
Seated box jump
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