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 * When you breathe keep your head in line with your body and just rotate your body to breathe, not your neck. *
Hands / Arms:
Kick:
Rotation:
Flip Turn:
Backstroke
Important * On the first stroke, start with just one arm and leave the other one straight in front. *
Body position:
Kick:
Hands / Arms:
Turn:
Breaststroke
Important * Don’t spread your fingers wide. *
Hands / Arms:
Core:
Head:
Kick:
Fly
Important * Keep your knees together. *
Hands / Arms:
Kick:
Open Turn:
Dive
Important * 0:08 Get your legs together when entering the water.*
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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