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:
—
—
—
—
Thank you again for trusting us. Thank you also for welcoming us to your country and showing us around the city. You were very generous. You were always listening to us when we shared our knowledge with you and that made things easy. You are able to change your technique really fast and that was good to see.
Freestyle
Important * Rotate your shoulders, specially the right arm while gliding *
Hands / Arms:
Kick:
Rotation:
Flip Turn:
Backstroke
Important * More aggressive rotation. *
Hands / Arms:
Rotation:
Turn:
Breaststroke
Important * Use your core to lift your torso up when you breathe and then shoot forward with your hands. *
Hands / Arms:
Kick:
Fly
Important * Lift your hips more when gliding. *
Hands / Arms:
Kick:
Timing:
Dive
Important * 0:08 Get your legs together when entering the water.*
Flip Turn:
Open turn
Important * Bring your knees closer and faster to your chest. *
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