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:
—
—
—
—
I want to thank you for trusting us. It was a pleasure to meet you. Your physical ability is very inspiring. You were always willing to learn from us and that was very helpful. You added a good sense of humor to the team and a general good vibe. Sorry for scaring you when we yelled out your name.
Freestyle
Important * When you breathe keep your arm in front gliding until the head comes back. *
Hands / Arms:
Kick:
Rotation:
Flip Turn:
Backstroke
Important * Pull your hips up higher. *
Hands / Arms:
Body position:
Kick:
Rotation:
Turn:
Breaststroke
Important * Don’t close your fingers. *
Hands / Arms:
Head:
Kick:
Fly
Important * Timing – Finish the pull at the same time your second kick finished. *
Hands / Arms:
Kick:
Dive
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