2020.01 Private Lesson Series Juventila.li

20/01/19 – Session 1 of 4

Tila, marvelous work today. Your stroke has really come a long ways and looks beautiful. In order to make the Integrated Breathing easier, we must first examine a few key elements of the stroke that will play a part in a successful side breath.

Side Breathing is dependent on positioning of Head and Lead Arm, timing of the turn, and Air Management (exhale/inhale). So the first things I look for before we work on the Integrated Breath is the head and spine alignment, the rotation of the torso (Entry/Extension and Catch relationship), the autonomy of the head from Swing and torso rotation, and the Arm Switch Timing.

Frame and Swing Notes

You have a beautiful straight frame and the Arm Switch Timing is looking good. The key pieces we’ll want to tighten up are the energy accumulated from the Entry Arm (high elbow), the shape of the Catch (keeping it close and sliding over the compression), and anchoring your head to be independent from the torso and swing. Below you’ll find the cues we worked on in today’s lesson. You may like starting with focusing on one side at a time using drills to warm up and tune in to the movements before jumping into whole stroke.

You may find your full notes on Balance and Recovery Swing in your last series of notes, 2018.10 Private Lessons Series Juventila.li in your Personal Discussion Zone.

Balance and Streamline Cues:

• Anchor the head

Recovery Swing Cues:

• Push the Dot forward (dot on the elbow bone)
• Slide the shoulder blade all the way
• Elbow reaches shoulder line before wrist
• Elbow swings forward in front of the head as far as comfortable
• Elbow high above ear (like a tent over the head)

Catch Notes

Below I’ve included the introduction, lesson outline and practice plan for the Catch and Hold of the stroke for your easy access and review. It might be helpful and refresh some of the features

You may read the introduction for the Catch and Hold.

You may view the outline for the Catch and Hold, which list the skills, the drills and the focal points we used in our lesson together. We focused primarily on the following…

Catch Cues:

• Hand stays close to the body frame
• Hand stays on track with the shoulder
• Elbow slide out and upward to make shape of arm
• Touch the ball with entire forearm and palm
• Hold the ball and rotate body past it
• Press the ball straight toward the hip – hips rolls out of the way at last moment

You may view the Practice Plan for Catch and Hold for some guidance on how to work on these skills on your own.

Swim Club

You may consider using the Adult Swim Club. Available for all range of skills and goals. It’s a great way to bring structure to your practices, allows you to go longer between Private Lessons, meet others like you. Currently we are holding Club on Sundays from 12:30 – 1:30 pm. Coach Mat hosts the session. If there is a growing interest, we may create another where I host. Let me know if this is an avenue you’d like to pursue.