SWORDFISH: 2.05:58
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
7th = —, 8th = —
9th = —, 10th = —
SWORDFISH: 2.05:58
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
7th = —, 8th = —
9th = —, 10th = —
50 Free L:
100 Free L:
50 Butterfly L:
100 Butterfly L:
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—
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Freestyle
Important * When you breathe keep your arm in front gliding until the head comes back. *
Hands / Arms:
Head:
Rotation:
Flip Turn:
Backstroke
Important * Make sure your fingers are steady. *
Hands / Arms:
Rotation:
Turn:
Breaststroke
Important * Don’t go so deep in the pullout, pull to the front and a bit up so you get closer to the surface and you can start the first stroke in a horizontal position*
Hands / Arms:
Kick:
Fly
Important * Keep your legs together during the kick. *
Hands / Arms:
Kick:
Open turn
Important * Bring your knees closer and faster to your chest. *
Dive
Important * The whole body goes through the same place *
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
Seated box jump
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
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