Technique problem/solution flow chart.

Butterfly
- I just feel slow
1) Are hips popping out each kick?
2) Is it your pull making you slow? (Check pull flowchart)
3) Is it your kick making you slow? (Check kick flowchart)
3) Are you reaching hands in front of shoulders or entering wide?



Backstroke
-KICK is slow
1) Are you streamlined? (Ribs in, hips/base of neck/quads @ surface)
2) Are your feet pointed too much/too little? (Feet should be pointed comfortably with 7/10 TONE)
3) Are you kicking with BOTH knee and hip simultaneously? (The knee and hip should be timed simultaneously for maximum power through each kick. This allows for BIG POWER with a LITTLE KICK)

-I feel weak when pulling
1) Is your body position correct? (Base of neck/hips at surface)

-I can't feel resistance when pulling
1) Is your body position correct? (Base of neck/hips at surface. If not correct angles have all probably changed causing the problem)
2) Are you anchoring arm with a SNAP of the base of hips using the cross over kicks.
3) Are you leading with the ELBOW through the pull with the hand following closely behind?

-JUST FEEL SLOW (not pull or kick then probably Body Position)

-Can't get intensity/Heart Rate up?




Freestyle

January 2011 cycle 1

Workout #'s 1, 4, 7

(of 9 day cycle)

1) Warm up choice (300 - 500 yds)

2) Rest 10 min

3) Test set of

6 x 100's dive sprints - choice of one stroke compare to earlier performance

50 -100 y warmdown swim/kick after each 100

4) 9 x 100's moderate speed with zoomers (1:45) alt stroke by 100's

5) 3 sets of 5 x 50's Bittinger - 1 set of each stroke

Each on 10min

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Strength training

3 sets of:

(1) 4 x BEARS w/ rollouts (around 2 min to finish)
keep your squat depth and all around good form

(2) Wide grip chins - to failure + 1 x 10 sec negative

(3) "Sweet-Spot" Squats - at least 20 reps per set

(each rep ROM is +/-20deg of parallel thighs to ground)

(4) Standing DB Bicep CURLS

Workouts #'s 2, 5, 8

(of 9 day cycle)

1) Choice warmup

2) 6 sets of 4 x 100's alt by set:

(1) fly swims - (2) free kick - (3) Back swim
(4) fly kick - (5) free swims - (6) back kick

Use Dumb Bells or wrist wts on swims
Use Zoomers on kicks

[ Swim/kick fast enough interval to
Barely make the last 100 in each set]

[ Perform 200 yd warmdown after
Each swim set & 100 after each
kick set ]

3) 6 sets of 4 x 12.5's alt by set: same order
as #2 above - use no equip on swim
sets and Ankle weights on kick sets

4) 200 choice warmdown

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Day 3, Day 6 & Day 9: OFF