Common stroke errors in Freestyle
Bobbing the head |
Excessive upward head tilt |
Burying the head |
Squirming |
Bouncing |
under-rotation |
over-rotation |
Uneven rotation |
Disjointed rotation |
Sputter kick non-continuous |
Breaststroke feet |
Split kick |
Kicking air |
Lack of extension on entry |
Dominant entry arm |
Pausing at the point of entry |
Over-entry (crossover) |
under-entry |
Asymmetrical entry |
Dominant pulling arm |
No catch |
Late catch |
Straight arm pull |
Lack of extension on finish |
Lack of acceleration through the finish |
Pausing at the point of finish |
Asymmetrical recovery |
over-breathing |
Asymmetrical breathing |
Dropping the lead arm during the breath |
Breathing backward (as opposed to sideways) |
Early breathing |
Late breathing |
Failure to exhale underwater |
Pausing during breath |
Irregular timing of the stroke |
Butterfly common stroke errors
No chest press |
Minimal chest press |
Excessive chest press |
Swimming more vertical than horizontal |
An asymmetrical kick |
No kick |
One kick per stroke |
An incomplete kick |
Mini-breast kicks |
Inadequate knee bend on either kick |
Flutter kick |
An asymmetrical arm cycle |
Pulling with fingers apart |
An oversized outsweep |
Diving down at the point of entry |
Entering inside shoulder width |
Entering short with elbows bent |
No catch |
Late catch |
Pulling with straight arms |
Pulling outside the body width from start to finish |
Lack of acceleration through the pull |
Finishing short |
An asymmetrical recovery |
Bent arm recovery |
Palm-down recovery |
Dragging the arms through the recovery |
Holding the breath, failure to exhale underwater |
Breathing too late |
(Exaggerated) driving the head down as the arms finish |
Lifting the head to breath |
Entering the hands before the head |
Pausing the arms at the finish |
Kicking twice at the point of entry |
Pausing at the point of entry |
A disjointed stroke |
Breaststroke Common Stroke Errors
*Incomplete Streamline |
*A less than horizontal body position at the end of each kick |
Knee-led recovery |
Wider than shoulder width leg/knee recovery |
No outward rotation of the ankles |
Limited outward rotation of ankles |
*Lack of acceleration through the kick |
An incomplete finish of the kick |
Toes that point downward at the completion of the finish |
Scissor kick |
Kicking around kelly’s barn -beyond shoulder width |
Extra wide pull |
Narrow pull |
*Pulling past the shoulders |
*An oversized outsweep |
Dropping the elbows on the catch |
*lack of acceleration through the pull |
*pausing the hands beneath the chin before shooting forward |
*Jumping the hands out on the shoot |
Shooting down rather than forward |
Breathing too early |
A tilted head |
Excessive head movement |
Pausing between the pull and the kick |
*delayed heel recovery |
Too much glide between strokes |
Not enough glide between strokes |
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Backstroke Common stroke errors
*Side-to-side head movement |
Bobbing the head |
*Excessive upward head tilt |
Sinking hips |
squirming |
bouncing |
*under-rotation |
over-rotation |
Uneven rotation |
Disjointed rotation |
Asymmetrical kicking pattern |
Non-continuous kick |
Breastroke feet |
Split kick (wide leg splice) |
Excessive knee bend |
Knees that break the surface |
Bent-arm entry |
Shallow entry |
*pausing at the point of entry |
cross over entry |
under-entry |
No catch/late catch |
*straight arm pull |
Pushing more down than back |
Lack of acceleration through the finish |
Incomplete finish |
*inconsistent breathing pattern |
*holding the breath |
Irregular arm cycle timing |
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4 x 100s moderate speed (1 free swim + 1 back swim + 1 breast swim + 1 kick build) @ :20 rest
6 x 75s Free @ 1:30
#1 easy/ fast/ easy
#2 easy/ easy/ easy
#3 Fast/ easy/ fast
16 x 25s freestyle side kick @ :35/:40
(2 easy speed / 2 fast)
4 X
6 x 25’s underwater kicking or underwater pullouts @ :20 rest
3 x 50s Freestyle Descend 1 -3 @ 1:00/1:10/1:20
1 x 100 easy @ 2:30/3:00
Warm-up: (4) 6 x 150s
Odds - 100 stroke + 50 back kick
Evens - 50 kick w/board + 100 free
Set:
3 x 50s Free breath control [3/5/7] @:60
3 x 100s @1:45/(2:00) [2 EZ free + 1 IM swim]
3 x 50s Free breath control [3/5/7] @:60
2 x 100s back swim -work on DPS + rotations @1:45/(2:00)
3 x 50s Free breath control [3/5/7] @:60
--:30 secs. Rest --
1 x 100 all out freestyle swim @2:00
3 x 50s free {only 6 breaths / 50} @:60
3 x 100s @1:45/(2:00) [2 EZ free + 1 IM swim]
3 x 50s free {only 4 breaths / 50} @:60
2 x 100s breast swim -work on bodyline and quick kick
@2:00
3 x 50s free {only 2 breaths / 50} @:60
--:30 secs. Rest --
1 x 100 all out freestyle swim
20 x 50s
#1-10 kick Des. 1 -5
#11-15 drill
#16-20 choice
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