Our stroke of the week, freestyle, is now over! I am glad to see many of you making to practice even though you have school and other extracurricular activities. This past week, I have emphasized and repeated 3 main points regarding how to increase efficiency in freestyle. Remember that swimming is all about efficiency. Whether you are in a race or whether you are trying to keep yourself afloat for survival, the key question is this: How do you move in the water without wasting your energy? This requires learning and maintaining proper technique. Having good body alignment and proper technique in the water will minimize form drag. This means less resistance and more speed.
To recap the 3 main points of freestyle:
1) Strong Kick – generates lift and establishes your core balance *a strong motor will keep a boat surfing along the surface*
2) Catch and Pull – pull past your hips (maximize the power in your pull, do not shorten strokes)
3) Head low when breathing – reduces drag
We will continue to practice freestyle so keep those 3 points in mind. Our focus of this week will be backstroke. We will pay close attention to the start of our backstroke pull (arm catch phase) and toward the end of our pull (arm push phase). We will also practice our back-to-back flip-turns. Icebreaker is in 3 weeks and it is essential that we learn the strokes properly and practice good technique prior to our competitions. Furthermore, swimming is a life skill so I want everyone to enjoy this learning process and practice with the purpose of attaining your goals you had indicated to me this season.
Check out this video of Ryan Lochte doing backstroke videotaped at different angles. He specializes in backstroke and was awarded American Swimmer of the Year in 2013.
• No swimming practice tomorrow, May 19 (Victoria Day)
• *IMPORTANT* Please return your goal sheet to me on Tuesday (May 20) if you haven’t already done so
• *IMPORTANT* I will be absent this Wednesday (May 21) due to my convocation. Danna will be running the practice instead
• Bring your runners and water bottle to all practices