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Fly, Open Turn, Back, Breast, Free, and Flip Turn
Video
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Note the low head position, the shoulder stays up...
Video of Freestyle Extension
BACKSTROKE
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Watch any fast backstroker, and it almost
seems like they're ripping their hands out of the water. How do you get
your hands to exit this quickly? After your final press in the downsweep,
angle your thumb directly up to slice more quickly through the water.
This thumb-up, slicing action, allows your hand to exit quickly with
minimal resistance. A fast and clean hand exit allows for a fast and
clean rotation of the body. It gives a snap to your rotation. This, in
turn, leads to a deeper, cleaner catch on your next stroke.
Use Your Final Downsweep to Help Your Backstroke
Use your second downsweep, which occurs from the point at which your
hand is at its highest point (as your hand passes your navel) through
when your arm sweeps downward, finishing below the thigh. Rotate your
hand quickly, palm down. Then initiate a quick snap down at the end of
the sweep. This snap will also help you to finish your rotation to your
other side with the final downward press. At the same moment that you
complete the second downsweep, the recovering hand enters the water,
preparing to start the next stroke.
Using this second downsweep properly can do two positive things for
your stroke: First, the sweep will give your hips a final boost to help
finish a full rotation. Second, this extra rotation will help your
pulling arm get a deeper catch as you begin your stroke.
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1- Point your toes at all times for maximum power.
2- Slice UP with the thumb, to let your hand exit quickly, and to
allow faster rotation.
3- Press in at the back of your head, to help keep the hips up.
4- Reach directly above your shoulder to begin the next pull.
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Butterfly video: notice the timing of the 2 kicks (kick
hands in, kick hands out) and the 'press' of the chest while the hands stay on
top of the water (press chest down butt goes up).
Breast video. Note in the clip how the recovery
is over the water and how late the kick is (hands are nearly all the way forward
before the kick). This maximizes the stremlined effect thru the stroke
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