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 * Make sure your legs are pretty much straight the whole time. *
Hands / Arms:
Kick:
Rotation:
Flip Turn:
Backstroke
Important * With your left arm, make sure your hand is always facing towards your feet when you are pulling. *
Hands / Arms:
Kick:
Breaststroke
Important * Try pulling also with your forearms. *
Hands / Arms:
Head:
Body:
Kick:
Fly
Important * Lift your hips up to the surface. *
Hands / Arms:
Hips:
Kick:
Dive
Important * Push off strong with the leg in the front, almost like jumping in 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