Sunday Swim Class #3 (17 Jan 2016)

Class Size: 4

No Time Trials

Observed common issues:

• Inconsistent stroke count per lap
• Overly wide kicks
• Over rotation
• Limited propulsion per stroke
• Unable to catch up with slightly faster tempo on tempo trainer

Key focus: Reduce kick size to increase propulsion
Worked on:

• Changed Reference point for tempo trainer to arm extension:
• Slows down the state of mind
• Increases the time spent in skating position - increase glide/stroke length
• Delayed 2 beat kick:
• Using the kick to amplify 0-45 instead of initiating 45-0
• Feeling the natural fall initiated by recovery arm instead of using kick to force the rotation
• Synchronized to water insertion point at mid forearm
• Overly wide kicks:
• Intro 6 beat kick timing with tempo trainer
• Intro 2 beat kick with no body rotation
• Scrunched toes 2 beat kick (locks hamstring) - smaller kick
• Over rotation:
• Demo difference between normal rotation and reduced rotation
• Need to reduce rotation angle to cope with higher tempo
• Reduced rotation angle reduces the need for a stronger kick - students kick much lesser.

Sunday Swim Class #2 (10 Jan 2016)

Class size: 5

Completed 180m Time Trial

Observed common issues:

• lack of understanding on how to complete a TT:
• taking too long to turn at the walls
• inconsistent focus
• Crossover during breathing
• Head tilting up during breathing
• Over rotation

Key focus: Lateral balance
Worked on:

• Ideal head position in water during breathing - pressing top of head down
• Deliberate pushing of leading hand outwards during breathing to reduce crossover
• Correction of leading hand position with aid of visual feedback during skating
• Over rotation - belly button pointing just outside of lane marking

Sunday Swim Club Class #1 (3 Jan 2016)

Class size: 1

750m Time Trial completed.

Observed swimming issues:

• Over-rotation
• Crossover
• Overflexing of knee during kick
• Head tilts up during breathing phase 
• Leading hand going too deep
• Irregular breathing pattern

Worked on:

• Leaking of air underwater
• Ideal head position during breathing
• Kicking:
• Ankle strap
• Above knee strap
• Manual correction
• Sliding of fingers forward in the water
• Crossover:
• Manual correction 
• Keeping hands outside of lane