Swim I
Class 4 – Posture & Kick
The main addition
to what I've previously taught in the "posture" section is the kick
focus. The hip lift required to get the leg into position is vitally
important to practice. Do the deck work and then duplicate that lift in
the water. Those new points are underlined below. Have the best kick
you've ever had.
See you in class,
John
Warm-up:
Easy
swimming (3-400).
-
Focus on breathing low to the water and rotating
evenly from side to side.
-
Breathe on the right side going out and the left
side coming back. Make sure to rotate a little more on the “dark” side to
ensure your mouth rolls up high enough.
-
For those who were taking several strokes and
then breathing for several kicks in the Side Kick position, continue to do
that, but try it on both sides.
MS1:
Key
Points of Posture (rotate normally):
-
Pull your belly button into your spine and
flatten your low back.
-
Crunch
up your abs tightly, then straighten your back, using all your core muscles.
Push off and hold this position.
-
Straighten your legs, point your toes, and lift from
the hip. Every few kicks, lift a straight leg up to the surface and feel the
sole of your foot break the surface.
-
Tuck
your chin back so the back of your neck lines up with your spine. Hold your
head steady, and swim so that just the back of it is breaking the surface.
-
Imagine
you’re being stretched by someone pulling on the top of your head. Lengthen
your neck every time you extend an arm.
Posture
(500):
4x(5x25),
focusing in order on one posture point for 5x25
Leave
for another 25 every 40-50sec.
Swim (3-500):
3-5x100, :20 rest, focusing on a
different posture point each 25 so that by the end of the 100 you have perfect
posture.
1st 25 – belly in, back
flat
2nd 25 – tighten all abs,
back flat (should feel tension across body each time they reach)
3rd 25 – straighten
legs, using hips, lift soles up to surface every few kicks
4th 25 – tuck chin, eyes
on bottom, steady head
Cool Down (100):
Easy swimming.
