Hello Senior Reds!
This has been an awesome last week (for those of you who have shown up!) This past week we have started the foundations of butterfly and backstroke and building our freestyle endurance. If you weren’t here, watch these videos to see what we’ve been working on so you’re ready for the next practice you attend.
Swim into the wall with full extension, touch without grabbing the gutter and pulling your arms in. Brings your knees in as fast as possible and fall straight back into the water, not turning your hips. Get your arms into streamline and push off on your back, turning with your dolphin kick from the underwater fly or underwater pull.
The main things we’ve been working on with flipturns is the chest push into the wall, not looking for the wall before turning, and using our last stroke to get our arms in the perfect position for the streamline after. We want to glide a little longer on our backs than Chloe Sutton does in the video, but the speed and arms are exactly what we want.
We have been working on maintaining a streamlined body position through as much of the butterfly as possible by pushing our chest slightly down and our hips up. We have also been working on breathing as low as possible to keep this position, and have a strong catch at the top of our pull to not lose any water.
The main things we have been working on are our hip roll, catching below our shoulders, pushing our hips up, and maintaining a still head position (secret word: gyoza). By ensuring our kick is starting from a hip-dropped position, we are able to use the entirety of our kick with each stroke.
Next week, we will be moving onto breaststroke for the start of the week then moving back to freestyle for the second half and practicing some race tactics (speedplay, dives, etc). Turnout has been about what is expected from Seniors in these last few weeks, but try to come to as many practices as you can!
Remember to sign up for the Mock Meet or let me know by Thursday why you are unable to attend. Awesome focus and commitment this week everyone, I’m incredibly excited to see where this season takes us.
See you on Tuesday!