Great work in Boundary Bay everyone!
Last week the Intermediate Red’s worked on butterfly breathing. We practiced keeping the shoulders on the surface and tilting the chin forward to breathe, rather than lifting up with the chest and shoulders. Keeping the head low creates a much more efficient stroke as the hips stay high and the momentum is carried forward rather than up and down.
We are going to spend some more time this week working on butterfly-this time we will be focusing on the pull. As in freestyle, one of the biggest mistakes made is dropping the elbows during the pull and therefore missing a large percentage of the power of the stroke and increasing drag. We are going to practice keeping the elbows elevated during the pull phase and pulling the water straight back in the opposite direction we want to move.
We have spent a lot of time working on technique over the last six weeks and I have seen many improvements! We will continue to always concentrate on technique as it is absolutely essential for long term development and fast swimming, but the emphasis will shift to more race specifics as we enter the next phase of our training. This week we will be focusing on freestyle breakouts. A good freestyle breakout consists of the following elements:
- A minimum of three fast, explosive dolphin kicks (but preferably more!)
- An immediate transition to fast flutter kick
- An explosive stroke which breaks the head out of the water while the chest stays down
- The lead arm remains streamlined and pointed straight ahead during the breakout stroke
- The first three strokes are explosive and as many strokes as possible follow before lifting the head to breathe
Here is a video describing an effective breakout.
Finally, I would like to congratulate this week’s swimmer of the week, Yasmine F! Yasmine lifts up her teammates and consistently demonstrates a great attitude no matter the circumstances. Yasmine works hard and smart in practice; she demonstrates awareness in the water and because she remains concentrated on the focus, she almost always reaches the goal of the set. Way to go Yas!
Here is one more reminder about relays:
The relays are made on Monday before the meet, so please let the coaches know before the deadline to change if you are unable to stay. The coaches work really hard to ensure as many swimmers as possible get to participate in relays, so please let us know in advance so we don’t have to scratch any teams, and everyone gets to participate!
See you at the pool,