2021 12 Juventila.li

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  • #32274
    Jamee Small
    Keymaster

    2021/12/06 Lesson Notes

    What a great lesson today! I love when we discover something new. Next lesson we’ll explore some comfort towards the deep end of the pool to open up that full expanse of the pool for you.

    First, focus on the following while referring to the Freestyle Fundamentals and Freestyle Advanced lesson notes for the specific topic notes.

    • Arm Switch Timing (Freestyle Fundamentals, Making First Connections)
    • Integrated Breath (pay particular attention to the timing of the turn and the head position) (Freestyle Fundamentals)
      • Timing: Turn the head as soon as possible. Return the head before the recovery swing
    • Interrupted Breathing Position (particularly comfort in this back position as a resting space or rescue position) (Freestyle Fundamentals)

    Build up to you three part breathing from drills to whole stroke. Use 3 strokes to practice alternate sides, or 4 strokes to breath on the same side.

    • Drills, ie. Balance to Streamline. Pause in Streamline
    • 3-4 Stroke to Nod, Pause in Streamline
    • 3-4 Strokes to Split the Face, Pause in Streamline
    • 3-4 Stroke to Hooked Fish Mouth, Pause in Streamline
    • 3-4 Strokes to Breath, Pause in Streamline
    • 3-4 Stroke to Breath, 1 Stroke
    • 3-4 Stroke to Breath, 2 Stroke
    • 3-4 Stroke to Breath, 3 Stroke and or 4 Stroke
    • Repeat, until you can do 3-4 stroke to breath, 3-4 stroke to breath. At least two in a row.

    Also dedicate some time to rehearsing Whole Stroke to Interrupted Breathing after you have worked on gaining more comfort in the Interrupted Breathing Position.

    #32279
    Jamee Small
    Keymaster

    21/12/13 Lesson Notes

    I’m glad we got a video analysis in before the break. I hope it will help inform your solo study time.

    *The video files are large, so I’ll be sharing them with WeTransfer. Keep an eye out.

    Video Analysis

    Things that are working well for you:

    • You keep a marvelous low profile in the water. Even with the frame tilt, the head is nice and neutral to the spines alignment.
    • The arm switch timing is looking great! On a rare occasion, one side might switch a little too early. But you should be very proud of the careful dedication you’ve made to keeping that lead arm out until the entry arm is ready to take its place.

    Foundational pieces to review:

    • As you noticed, the body is still tilted in the water. We know from your relaxing, Balance position that you’re legs are capable of lifting and staying near the surface. When the posture and movements start to gain in complexity, however something breaks down. So review the following
    • Build the Frame (for the alignment, what to engage, what to relax)
    • Form the Streamline Shape (for maintaining the Build the Frame cues while creating that low rotation angle). The essentials for you are remembering to keep the arm(s) at the ideal target depth, tippy toe frame (engaging the core through a lengthened torso), and to keep the hips and thoracic cage moving as one unit (again with the tippy toe engagement and driving force of the catch with the hip lift and full torso rotation.).
    • Catch/Hold Shape. You’re timing is looking nice. But remember to pop that elbow up and out to “grab the ball.” So that you aren’t pulling with the arm socket. This will also provide aid to the rotation and lift for the integrated breath.

    Spending some patient time on these foundational pieces will greatly improve your ease for a side integrated breath.

    You can practice each of these elements with progressively complex drills. This means starting with Balance or Balance to Streamline and building up piece by piece to Whole Stroke. You can also work on each cue with Whole Stroke. This would mean taking one cue and holding it while taking 4 or more strokes.

    Swim Buoy Practice

    We did progressively explore the deep end of the pool to acclimate the nervous system to that environment while wearing a Swim Safety Buoy. First, in the shallow end, rehearse the following to get used to easily grabbing the device when needed

    • Floating and grabbing the buoy
    • Swimming, coming to balance and grabbing the buoy
    • Using the buoy to float on the back

    When you feel comfortable with this skill, you now have a support device to help you navigate areas of the pool you might feel less confident in.

    Exploring the Deep End

    We did this first together. It’s always smart to do this with a buddy or a safety buoy and a lifeguard on duty until you feel confident and comfortable with your skills in this environment.

    Start with two hand holds on the wall or ladder, then move to one hand hold on the wall or ladder. Then progress to your balance position and float.

    • Up right look, listen and feel your body in the deep end
    • Floating while holding on to support, listen to your body and focus on your skill. Then look around at down and around in that environment
    • Walk fingers to the end of the support and repeat the above focus and skill
    • Free float, facing support and repeat the above focus and skill
    • Free float and use swim safety buoy to recover into a safe position

     

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