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Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales

Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales. Approach. Maintain Momentum Touch on Full Stroke Look 3 x’s Keep stroke length and increase stroke rate! Kick to wall. Open Turn. Longitudinal and lateral rotation Touch Roll and tuck Roll onto side

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Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales

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  1. Jim Fowlie Head Coach New South Wales Institute of Sport Swimming New South Wales Jim Fowlie Head Coach NSWIS / SNSW

  2. Approach • Maintain Momentum • Touch on Full Stroke • Look 3 x’s • Keep stroke length and increase stroke rate! • Kick to wall

  3. Open Turn • Longitudinal and lateral rotation • Touch Roll and tuck • Roll onto side • Knees to chest, elbow tucked in • Feet on wall • Toes point to side of pool

  4. Push off • Acceleration and maintenance of lineal velocity • Tight push off • Arms tight • Back straight • Shoulders equal depth or lower then hips • Push on side

  5. Glide and Kick • Maintenance of directional velocity • Glide • Push ‘long and strong’ – power • Hold glide to ‘moment of slowing.’ • Kick

  6. Kick and streamline • KICK! • start kick short, sharp - increase size as speed drops (high skill level then larger kick) • 2 side, 2-4 front, 2 Break-out then expand! • Streamline • Tight Body - no upper arm movement, no body movement • Hold AIR

  7. Break out • Transition and transfer of power • Kick! – 2 kicks on b.o. stroke • Blow out on first stroke • Head down • Don’t breath

  8. Practice • ‘Pure’sistance • Train • Set standards in w.o. • Frequency • Train daily, use as part of speed work • Timed • Video recorded

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