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COACHES CORNERSUMMER 2010 SWIM SEASON!!!!
Well the summer season is finally here and June will be a busy month for POSA. Please stay informed with the event calendar on the website. In June we will be having a lot of meets. It is important that swimmers bring water and extra suits and goggles to the meets. The coaching staff hopes that you are ready for a fun Summer Season and can't wait to see our swimmers to start soaring like eagles.
The coaching staff has some key pointers for our swimmers to work on please see below:
Finishes- Free- o Keep your head down o Don’t breathe from flags to the wall o Roll to one side and reach with one arm o Keep kicking into wall o Hit touch-pad or wall, do not grab gutter o Do not roll to back Finishes-Back- o Know the distance from the flag to the walls o Don’t look back o Finish with a final strong kick and reaching back to touch wall Or o Finish with kicking and with final stroke reaching and rolling to side, not to stomach Starts-Back- o Push off with toes under the water o Pull body up with arms o Push off harder to create arched back o Get streamline and dolphin kick Finishes-Breast/Fly o Finish with your body stretched out o Touch the wall/pad with fingertips o Get your head down when reaching o Know the distance to wall to finish correctly Back Stroke- o Rotate with hips o Stay on top of water o Thumb out of the water o Pinky enters the water o Pull more water under the water rather than to the outside o Keep head back o Don’t look for wall or other swimmers o Keep kicking o Kick harder o Swim in straight line o Don’t let your entry point cross the midline Breast Stroke- o Streamline o Strong Underwater pull o Pull more water under your body for underwater pull o Have a simultaneous and symmetrical kick o Breast pull with your pinkys down towards your chest o Reach out to pull more water o Have a good tempo, not to fast or slow o Don’t move head around too much o Stay on top of water Butterfly- o Undulate on top of water o Pull with both arms, both should be symmetrical o Finish pull by hips o Keep arms straight when out of water o Breathe by shooting your chin forward and a couple of inches above the water o Get head in water before hands come back into the water o Keep a good tempo o Don’t bend your knees to much o One kick one pull/ keep leg’s together o Have a nice entry into the water, don’t slap water All strokes- o Don’t look at other swimmers Turns- Freestyle o Don’t breathe on last stroke going into wall o Tuck head o Get feet over your body o Keep hands in o Push off with two feet o Start kicking once off the wall o Streamline o Get ears between biceps o Cross hands (don’t Superman) o Breathe on second stroke Turns –Back o Know the distance to the wall o Only use one freestyle pull o Don’t breathe during turn o Get feet over your body o Keep hands in o Push off on back o Dolphin kick 4-6 times o Don’t come up to surface to quickly Turns- Breast o Don’t jam the wall o Reach out with arms extended o Touch with 2 hands o Get knees up o Don’t turn to side o One hand comes to chest o Head goes back (back of head hits water behind you) o Other hand then releases from wall o Start to go back into water and hand then comes past ear o Go into streamline o Underwater pull Turns-Fly o Don’t jam wall o Reach out with arms extended o Touch with 2 hands o Get knees up o Don’t turn to side o One hand comes to chest o Head goes back (back of head hits water behind you) o Other hand then releases from wall o Start to go back into water and hand then comes past ear o Go into streamline o Dolphin kick 4-6 times
o Get your head down and don’t look up o Keep back foot straight if in track start o Be sure to lean back when starting o Push off with both legs o Push off straight o Push off instead of falling in o Enter the water in one hole o Stay streamline when entering water o Kick when in streamline o Don’t breath on your first or second stroke o Have your first 3 pulls be strong Freestyle- o Enter the wall smoothly with your hands o Finger tip entry with hands o Don’t cross your midline when pulling o Pull under your body o Finish the stroke with your hand by your hips o Rotate with hips o Allow your hands to relax when coming out of the water o Don’t have your elbow pass your midline o Keep kicking throughout stroke o Keep your head still while swimming o When breathing keep the bottom of one goggle In the water (if you breathe to your right the left Outside of the goggle will be in the water still) o Stay on top of the water Advice for swimmers:
- Bring a bottle of water to every practice
- Make sure you eat healthy food throughout the season and drink plenty of water
- In your swim bag be sure to bring a pair of gym shoes and exercise clothes to every practice in case you cannot get into the water. If you cannot get in the water then we can have you do dryland.
(Crocs, Sandals and Slippers do not qualify as gym shoes)
- Be ready to start stretching before every practice
- We will want swimmers to be ready to enter the water at the start of the group session start times
- Group 2 kids should be wearing drag suits to practice
This page will be dedicated to the Coaches remarks.
Swimmers should check this page often to see what helpful tips and insight the Coaches can provide.
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