SWORDFISH: —
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SWORDFISH: —
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
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9th = —, 10th = —
50 Free L:
100 Free L:
50 Butterfly L:
100 Butterfly L:
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Freestyle
Important * When you breathe keep your arm in front gliding until the head comes back. *
Hands / Arms:
Kick:
Rotation:
Flip Turn:
Backstroke
Important * More aggressive rotation. *
Hands / Arms:
Body position:
Kick:
Rotation:
Turn:
Turn:
Breaststroke
Important * Use your core to lift your torso up when you breathe. *
Hands / Arms:
Kick:
Fly
Important * When you pull, bend your elbows more in the middle part of the pull.*
Hands / Arms:
Kick:
Dive
We didn’t have much footage of your dive but you did improved a lot.
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
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