Boost Coaching - Swim Notes

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As you develop your technique 10-20% of the duration or distance can be focused on the drills that we worked on. It is important to also maintain fitness as this will enable you to hold good form for longer. Having dedicated technique sessions is also useful and some ideas of what you can do is outlined in the FREE programs below.
Swimming Set Up
We need to feel relaxed in the water so when you first get in, submerge yourself and slowly exhale your air out your mouth over 5 seconds or more. We then need to develop your body position in a relaxed fashion so we start this by Float, Float/ Kick and then for some swimmers we Float/ Kick/ Swim (bring in the arms if you are at that stage)
Kicking Technique
Listen to the sound as your feet just break the surface this is called a flutter kick. Keep the legs nice and long and relaxed and at the surface of the water.
Body Rotation
Body rotation is one of the key factors for developing any swimmer. The body rotation is driven from the hips. It's often a smoother movement if focus on pushing down on the hip rather than pulling up with the hip to create the body rotation. Effective body rotation will assist your breathing position and help you to generate much greater power and lift in your stroke.
Timing & Applying Underwater Arm Movement
Arm Recovery
Your arm recovery is important as it sets up your entry. It is important to firstly finish the stroke correctly and then implement the arm recovery movement.
Entry & Catch
The entry and catch obviously is one of the key phases where if you implement correctly you start to gain momentum at the front end of the stroke.
Shoulder Stability at Entry
A common issue for many swimmers is over reaching at the front of the stroke (glide). This fault drops the shoulder low in the water which in turn makes the swimmer push down on the water to get to the catch position, A stable shoulder can help put a swimmer in a stronger position.
Developing a Stronger Stroke
Advanced Timing Technique