See and Fix

extension completes the movement

     Water is pushed backward/downward off an extended foot position

     Six beat kicking appears to be continuous

     2 and 4 beat have slight pause when right/left feet at opposite extreme of

motion

     Regardless of tempo, downbeat of right leg will coincide with finishing movement of right arm stroke

body in a ‘bicycling’ fashion

foot lifted right out of the water

sweep

possible inflexible ankles

possible and point toes

ankles

will also improve ankle flexibility

kicking a ball down to the bottom of the pool)

     Breathe with little lifting of head to maintain body position

uneven body roll

to breathe

pressure develops on hand – “catch”

position. Delay pull to allow stroking in front quadrangle.

     Hand sweeps down while elbow stays in a high stable position

     From deepest point hand sweeps inward and upward until upper

arm/forearm angle is 90-110 degrees

     From mid-stroke point – backward and outward sweep of hand with significant acceleration

     Finishing upsweep of hand completes the pattern with hand past hip as it

breaks water surface

towards body loosing propulsive force

fishtailing, excess drag

straight ahead. Delay pull.

style – body forced deeper into water. Less effective catch, hand slap on entry

Keep elbow above hand, increase body roll

especially in sprinting, increasing number of strokes

extension concentrate on length of stroke. Glide or catch-up

no curved pathway

body roll, pull back “S” shape

Keep elbow above hand, increase body roll

line as swimmer turns to breathe

shoulder

backward movement of pull

pressure pushing back with hand

side will assist in positioning the shoulder for both arm recovery and application of propulsive force. Rolling of the trunk also combines with turning the head to facilitate breathing without altering the body’s axis from the horizontal

the front of the leg, shin and

foot

     On the downbeat, pressure is on the back of the leg

     Leg bends slightly on upbeat

     Toes follow through, snapping knee straight

     Downbeat is with a straight leg

     Upbeat should be the focus of backstroke kick

     Toes barely visible above surface

leg on down sweep

or drag swimmer’s body deeper

into the water

leg on down sweep

regular rhythm – breathe as

one arm recovers, blow out as the opposite arm recovers

legs dropping

covering face to compensate for sinking legs

high and push hips upward. Increase emphasis upbeat kick

drooped

swinging arms wide on recovery

rotation in the longitudinal axis

behind shoulder), body begins

rolling to that side as hand sweeps downwards

     Downward and outward sweep of hand to catch position

     Up-sweep of hand with slight in-sweep due to increasing

elbow bend until about 90

degrees forearm to upper arm

(maximum body roll)

     Hand accelerates through a down sweep to the top of the

hip with forceful downward

push to finish stroke

     Recovery starts with a lift of the shoulder which brings the

opposite hand out of the

water. Body starts to roll as extended arm reaches back for palm out entry.

zagging through water

arm recovery

Not enough body roll

almost 90% on entry

too deep

entry

place hand gently on the water not let it fall down

into play. A lack of body rotation will utilise a weaker set of muscles. SHOULDER “POP” drill: Shoulder pops out above water immediately before hand appears to leave water and legs kick more sideways. Shoulder is brought around in an effort to touch chin. This has the effect of turning the body on its side.

– MAJOR kick the hands OUT

     Knees bend slightly on downbeat –

as feet follow through the legs snap straight

     Downbeat forces hips & bottom to pop into the air

     Lower back arches lifting legs up to surface

     Toes are pointed inward. Ankles relaxed or floppy

causing them to drop resulting in too big a kick

upsweep. Bend for downbeat.

slower and longer

     Head lifts forward, push chin forward

– after hands come together midway through the pull – Head out hands out – Head in hands in

be lifted

‘rounded’ over water

      Forward/Backward – hands enter directly in front of, but slightly wider than, shoulder

      At catch hands travel outwards, downwards, backwards. Elbows

remain high.

      Upward/Inward – hands change pitch sweeping inwards, upwards,

backwards to mid-point of stroke

      Max elbow bend – hands almost together – transition from pulling to pushing action

      Downward/Upward – hands push back – downwards, outwards,

backwards completing the push

through

Arm recovery – elbows high but arms swing outwards

power of stroke

water. Hands not outside elbows

back

Recovery too high

 Breathe every other stroke      Breathe lift head, push chin forward                                                     Wrists and elbows bent early                                                    

Hands enter directly in front of shoulders      Arm streamlined on entry, ride out the stroke

 Keyhole pull, create triangle effect      Accelerate through end of stroke

 Relaxed almost – straight arm recovery

 Head comes out just before arms comes out and head goes in just before arms go in

stroke

Stretch

the downbeat of the first kick before they start to push back

initiate the in-sweep by pressing back, not down

sweep and they should release pressure and begin arm recovery as the hands pass the thighs.

effort and drag them through the water

ensure body is in streamline position

just as the hands enter the water and stretch forward.

swimming.

in- sweep of their arm stroke to allow enough time to get their legs into position (before their hands leave

the water).

Position

and don’t kick too deep

to keeps arms from dragging through the water

start the out-sweep).

water until mid-stroke.

Avoid pushing up too much with arms during upsweep.

Avoid turning hands down before leaving the water.

     Heels begin to draw up towards buttocks, toes turned

inwards, knees no wider than shoulders

     Closest to buttocks, feet begin to flex sideways, then become

fully flexed

     Feet wider than knees, begin drive outwards, backwards

     Midway through propulsive phase, feet at widest point

     Legs begin squeeze inwards as straighten

     Cycle completes with feet closed, pointed, streamlined

flexion, feet pitched incorrectly

and forward against the water

Recovery of legs too wide apart

surface until their feet are nearly together

nearly completed

     Face breaks surface of water during in-sweep, breath taken

before head lowered again

IN- SWEEP of arms

IN- SWEEP of arms is ended. Timing is critical to optimal

propulsion

out and downward) slightly

wider than, always forward of, shoulders

     Elbows begin to flex, forearm/

hand sweeps downwards

     Hands at widest and deepest point, shoulders begin to lift

     Hands scull inward and upward, head, shoulders lift

     Shoulders lift to highest point;

hands begin to move forward

(close to surface). Heels are at surface, knees bent, feet begin to turn outward

     Arms extend forward. Ankles dorsi-flexed and knee/hip

extension drives feet backwards while rotating

inward

     Hips extend and feet continue to rotate backward and inward

     Head tilts downward and hips lift as body returns to

streamlined position

power of stroke

wide before starting in-sweep

water. Hands not outside elbows

outside elbows

Recovery too high

slowly

back

underneath body

kicks

recovered in streamlined position